HCF Rocks!

Hi All

I just want to take a minute and congratulate all our HCF athletes who took on challenges this weekends and ABSOLUTELY crushed them! 

We had several HCF athletes compete in the Dave Parcells Triathlon including Rebecca Banerji, Chris Walsh, Tim Henry and Coach Matt Menard’s wife Michelle. I would also like to recognize HCF athlete Missy Vest’s daughter Grace Vest. Grace completed the WHOLE triathlon at the age of 13! I am so impressed! GO GIRL!!

Coach Melissa McCormick ran a ½ marathon this weekend as well.  My legs are tired just thinking about 13.1 miles:)  You are a true leader.  Way to go Coach!

You are all tremendous role models.  Thank you for being awesome. We are so proud of you! Now back to training:)

Why Your Daughter Should Do CrossFit by Coach Kaylyn

Why Your Daughter Should Do CrossFit


1. 52,076 Role Models
52,076. That is the number of individual women who signed up to compete in the open. This number also does not include masters women and the other strong and amazing crossfit women who chose not to sign up for the open. When your daughter begins crossfit, she will gain hundreds of thousands of incredible women to look up to in the sport of crossfit. In today’s day and age where female role models can sometimes be hard to come by, crossfit provides more than enough strong and successful women who share a common passion for fitness and self improvement.

2. Life Lessons
Crossfit can provide every single participant with a host of life lessons, especially your daughter. Through crossfit, she will learn that hard work breeds success and that sometimes the journey is greater than the actual reward. She will learn to be humble, but strong. She will learn that just like WODs, sometimes life gets tough and you just have to tough it out. She will also learn that sometimes life is just plain fun and to embrace that. In today’s fast paced, uptight society, we sometimes forget to stop and just enjoy ourselves. Crossfit provides us with that outlet to become this incredible and strong person while still embracing the enjoyment of life and sport.
3. A Mentor For Life
Perhaps one of the greatest things your daughter will gain through crossfit is an incredible coach and mentor. Many crossfitters who have been doing crossfit for years still talk about their first coaches and how they influenced them and helped them. Your daughter’s coach will become not only her coach, but also her friend, mentor, and biggest cheerleader (besides you of course). Not only will her coach help to improve her lifting technique, but also to sort out the various problems that hit her throughout the course of her life.

4. Strength
Through crossfit, not only will your daughter gain strength in the physical sense, but also mental strength. Your daughter will learn what it means to push through the last few seconds of a grueling AMRAP and how to stand strong even when it seems like the WOD will never end.
5. Community
Imagine a place where your daughter is supported and embraced by all who enter. Crossfit provides a sense of community and support for anyone who joins. As your daughter enters her middle and high school years, it becomes more and more important to find a place where she belongs. Crossfit provides a sense of belonging for everyone. This is the place where people from all different backgrounds, faiths, careers, and lifestyles are able to come together over a common ground of fitness. You will find few places in the world that are able to unite such a large group of people over such a simple idea and provide them with a place where they can feel accepted and a part of something bigger than themselves.

6. Beauty
“30 Days To A Flat Stomach!” “Beach Body Is Yours!” “Drop 3 Dress Sizes In Two Weeks!” These are the cries of the corrupted industry of American beauty. Everyday, teenage girls are bombarded with thousands of images and identities supposedly defining the “ultimate” standard of beauty and demanding that we conform to it. Crossfit proposes a different route. With crossfit, your daughter will learn that there is no one ideal body type and that a woman is more than just a body. She is a powerful machine, capable of achieving greatness and moving the world with just one push. But, most importantly, she will learn that it is not a woman’s physical appearance that defines her, but rather her capabilities for who she is. She will learn not to look at parts of the body such as arms and legs as a physical definition of beauty, but rather incredible machines that can push the limits of human capacity and begin to define the human experience. Through crossfit, your daughter will learn to define herself not by what is reflected in the mirror, but rather what is shown in her ability to do incredible things.

7. Stand By What You Believe In
Over the years, crossfit has received more than its fair share of criticism. As the sport has pushed and redefined the limits and power of the human machine, people have become more and more resentful of the incredible success of crossfit. Yet, this can also be a valuable lesson. In life, people are not always going to agree with everything you say or do. Yet, sometimes we as human beings allow ourselves to obsess, to study, and to strive to please everyone around us. We conform to meet the societal expectations and that is what brings us down. To be the best you can be, you cannot follow in the footsteps of others, because it is the easy thing to do. You need to define what you believe in and stand by it, no matter how crazy it may sound to everyone around you or even yourself, it is necessary that you become your own person and your own identity regardless of what others think. Crossfit will teach your daughter to overcome this and to carry it on to other aspects of her life. Through crossfit, she will begin to believe that anything is possible if she simply stands by what she believes in.

What Should CrossFitters Call Me: First Steps

 

Above picture is Coach Jess Dean during her first weeks as a new CrossFitter.  We all start somewhere.  Bench dips and 25# on the bar:)

 So you signed up for your first CrossFit class?

Good for you!

You’ve officially taken the first step in a lifelong fitness journey that will provide you with not only an incredible workout program, but also a close knit community of caring and helpful people who all share a passion for fitness.

When you first signed up, you probably gave yourself a pat on the back for taking a proactive step towards a healthier life. However, as you lay in bed later that night, it is likely that feelings of regret washed over you, as you wondered how on earth you would be able to keep up with all the future Sam Briggs and Rich Fronings who would join you in your first crossfit class.

But, never to fear, What Should Crossfitters Call Me is here to break down all the crossfit myths you’ve heard and to give you a little bit of advice for your first crossfit class.

1. Focus on yourself. When you walk into the crossfit gym, you are going to see all kinds of people. From people like yourself who are just starting crossfit to the best of the best who have made crossfit their lifelong passion. However, in terms of yourself, the only person who matters in that crossfit gym is yourself. Because you are attending an intro class, I am going to assume that the person running the class will not force a bunch of beginners to complete a more advanced level crossfit WOD. WODs with advanced lifting and gymnastics skills, although they can be completed by beginners, are usually reserved for more experienced crossfitters. So you probably won’t need to worry about the classic WODs that we often complain about here on What Should Crossfitters Call Me, such as Fran or Murph. Regardless, in any group situation, it can be far too easy to get caught up in the excitement of it all and simply go with the crowd. Remember, the basic principles of crossfit is that it is scalable to any level. Therefore, just because the girl next to you is using a 14 pound wall ball or doing kipping pullups, does not mean you have to. Although crossfit is all about getting out of your comfort zone. That journey to the outside involves taking calculated risks, meaning that the level of risks you take are based on percentages of your capabilities. Think about it this way. An advanced crossfitter might be able to do 10 muscle ups unbroken, whereas an intermediate crossfitter may be able to do one. When these two crossfitters go to do the WOD, the advanced crossfitter is going to try to push themselves outside their comfort zone by perhaps trying to do 11 or 12 muscle ups in a row, whereas the intermediate crossfitter might try to string a few together, because although doing 11 muscle ups in a row would be pushing outside of their comfort zone, it could also injure them, because it’s just too far percentage wise outside of their capabilities. This will also apply to you when you go to your first class. Push yourself outside of your comfort zone and take risks, but do so based on your own capabilities, not the abilities of the person next to you.

You are the only person who matters in crossfit. You, your goals, and your own personal abilities is the only thing you should be focusing on as you begin your crossfit journey.

2. My second piece of advice to you, is to listen to your coach. Although it is fun to chat with all the interesting people you will meet in your class, listening to the coach will not only help you to become accustomed with the proper form to prevent injuries, but can also help you to get a feel for what crossfit is actually like. Coaches play a huge role in the journey of an athlete, and often times the coach will offer you advice about the WOD that will help you finish the WOD more effectively.

Your coach will be one of your greatest resources in crossfit. They will be one of your greatest resources and your biggest cheerleader as you begin and continue in crossfit.

3. Talk to the people in your class. Before and after the class, talk to the people you’ll be WODing with. Chances are, you’ll meet some pretty cool people from all walks of life. Not only that, but these will probably be the people who you will go through your introductory sessions with and who will probably be the people you’ll hang out with when you get thrown into actual crossfit classes after graduating from your box’s introductory program.

4. Talk to the advanced crossfitters in the gym. I challenge you to step out of your comfort zone in a different way and go up to the toughest looking guy or girl in the gym, introduce yourself, and start talking to them (just make sure they look like they’re on a break from their training). Seriously, being a long time crossfitter myself, I can tell you right now that we love to talk to new crossfitters, especially about crossfit. There’s a reason why we spend 90% of our waking hours at the box, it’s because we love crossfit and we would love to talk to you and give you advice about the crossfit journey you are about to embark on. So seriously, don’t be shy! You may end up making a new friend in the process.

5. Show up at least 15 minutes early. The coaches at the box you go to will probably need you to warm up and sign waiver forms before you can work out. Crossfit classes are generally run back to back, so if you are late and set back the whole class, you could end up setting back other classes that come after yours. Not only that, but it will give you some extra time to ask questions of your coach and talk to other athletes.

6. Know that no one at the crossfit box really cares about what you wear. Trust me, we really don’t. I constantly see people showing up in fancy new workout outfits equipped, dresses head to toe in lulu lemon with their hair done up like they’re going to a photo shoot. Let me tell you that crossfit is the only place where I can neon spandex, high knee socks, and a sports bra and not be judged. Why? Because I can promise you that at the end of the day, people are more likely to be talking about your snatch PR rather than whose lulus looked the best.

7. Start slow. While it may be tempting to sign up for unlimited classes, start with 2-3 days per week. If you dive right into it and start WODing 5+ days per week with few rest days, you’re only going to end up injured and burnt out. So start small and add on when you feel ready.

8. Check your ego at the door. I am going to say this again, because it cannot be said enough times. Check your ego at the door. Whether you are going into the introductory program at your box or trying out a class for free, I can guarantee you that unless you are a superhuman or have been training in other serious exercise programs before this, you will not hold the top times on the board. Not only that, but you may not be as strong as you think. Crossfit is hard, and it is going to kick your butt. After many years, it still continues to kick mine on a daily basis (trust me when I say it never gets easier). Don’t go in expecting it to be easy, because you’ll only end up disappointed and probably a little more than sore.

9. Crossfit is not what you have seen on TV. Just like what you see the Olympic gymnasts do is not what you should expect to find in an average gym, the same holds true for crossfit. Far too many people tell me that they are too afraid to start crossfit, because they could never be like the people on TV. The men and women you see competing in the Crossfit Games on TV represent the pinnacle of elite crossfit as a sport and serve as excellent role models through their dedication and hard work, they are not a realistic representation of what you will find in your average box. Not only that, point of crossfit is not to end up like the athletes at the crossfit games. The real point of crossfit is to make a positive and healthy change in your life and hopefully find something that you love to do along with a group of people you love just as much.

Although these women represent the pinnacle of elite crossfit, they are not a realistic representation of what you will find in your average crossfit gym.

10. Crossfit is not for everyone. I know this sounds strange coming from someone who lives and breathes crossfit, but I can honestly tell you that crossfit is not for everyone. If you go to your first crossfit class and hate it, then you should by no means feel obligated to continue. As I said before, crossfit is not about going to the games, but rather finding a lifelong passion for fitness. If you cannot find that passion in crossfit, then get out there and find something else. Yoga, Zumba, Spin Class, Running. As long as you’re staying active, it’s all good.

The ins and outs of double-unders by Coach Kaylyn

Coach Kaylyn breaks down the infamous double under on your blog: What Should Crossfitters Call Me.  Read it all before tomorrow;)

What Should Crossfitters Call Me breaks down the ins and outs of double-unders. 

1. The Rope
When measuring your rope, stand on it with both feet and measure up to underneath your arms. You can adjust the length based on what you feel comfortable with from there. In terms of cable weight, a heavier cable is great when you are beginning or drilling your double-unders, but can slow you down and make you tired, burning unnecessary energy due to the extra weight. People with even somewhat proficient to proficient double-unders should use mid-light cable and those with proficient to excellent double-unders should use a fairly light cable during workouts.

2. Handle Grip
The grip on your handles is surprisingly an important part of the movement and should be minimal. If you hold a death grip on the handles, it will simply cause you to swing using your entire arm, which will tire you out for sure. Grip using your fingers and a small part of your hand and only grip hard enough to allow the rope to stay in your hands while you swing. Make sure you relax your hands, if you are tense and gripping hard, you will begin to rotate your handles with your upper arms.

“Once you can jump properly, you will be able to connect this motion to the swing.”

3. Swinging The Rope
Relax your grip and swing quickly using your wrists as a rotational point. Think of yourself as a violinist. A professional violinist would not move the bow across the string using their entire arm, as it would not allow them to play the finer or more delicate notes. Same goes for double-unders. The wrist motion is a controlled and delicate action and should be treated as such. Using your entire arm will only tire you out and result in few to no double-unders, as the rope will not swing properly. The flick of the wrist is a small, but powerful movement that will ensure the success of your double-unders. Many people have difficulty with the idea of swinging from their wrists and become tense, causing them to swing from their arms. Relax. The more you relax, the easier it becomes to swing from your wrist. The easiest way to practice this flick is to hold your handles in one hand and flick your wrist in the same motion as you would if you were doing double-unders.

“The more you relax, the easier it becomes to swing from your wrist.”

4. The Jump:
Double-under jumps are actually slower than your average single jump, because you need to jump higher so that your rope can pass under your feet two times. One of the best ways to understand the timing of a double under jump, is through jumping pullups. By completing 10-20 jumping pullups, you will be able to glean the proper rhythm of double-unders. Another good way, is to do bunny hops, which give you the same air time as a double-under. A key thing to remember while doing your jump, is to keep your body in a straight line. You want your knees to bend slightly on the landing before you spring into the air in a straight line formation. If your legs are flailing around, it will be more difficult to complete the motion. Once you can jump properly, you will be able to connect this motion to the swing.

5. Putting It All Together
Once you have mastered both the swing and the jump, you can begin to connect the two together. One cool tool that you can create at home is a split rope. Make this by cutting an old jump rope in half and cutting each end so the cable only goes down to around your upper/mid-thigh when you hold the handles up under your arms. make sure your cable weight is similar to that of your current jump-rope and the rope is long enough for the weight to be significant so you can really feel the motion of the double-unders. This can be a good tool to allow you to do double-unders without the unfortunate side-effect of tripping. Make sure, however, that you are only using this tool as a supplement and that you practice double-unders with a real rope as well, as it can be easy to become dependent on training tools. You will trip and you will whip yourself, but consistent practice is the best way to achieve your goal.

“You will trip and you will whip yourself, but consistent practice is the best way to achieve your goal.”

Most Common Errors
1. The Pike: Folding your body in the air wastes a serious amount of energy. Keep your body straight up and down throughout the motion and your core tight.

2. Donkey Kick: Kicking your feet up as though you were jumping for a cheesy photo will only throw off your rhythm and make it more difficult to string your double-unders together, as the rope can get caught on your feet.

3. Moving Your Head: This is actually a problem, believe it or not. Your head weighs approximately 10 pounds give or take a few. Imagine having to control a bowling ball while you pass a rope twice under your feet. If you are constantly moving your head and looking around while doing your double-unders, you are throwing off your center of gravity, making it more difficult to keep your body in a straight line which is what you want. Pick a point across the room at eye level and focus on it. This will not only help to keep your head in line, but can also help you concentrate.

Check out this video by Chris Spealler for great double-under tricks.

1 day closer!

Hi All!

We are 1 day closer to opening our doors!  Last week, we were given the unfortunate news that our opening date was being pushed back.  Of course, we are disappointed but are confident that the wait will be worth it!

Our space is going to look amazing!  We can not wait for you all to see it!

Check back for regular updates!

Pre-Opening Promotional rate is still available.  This promotion will be available up until opening day. Spread the word!