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www.crossfitcharleston.blogspot.com

november 2009

CrossFit Charleston equals the raw, realistic, and the relentless pursuit of continuously higher levels of fitness….We train for maximal human performance with the emphasis on accepting and conquering the numerous and variable challenges associated with our program.

All Day, Everyday Crossfit The Athlete: Admit it…you want to be one! As humans, how do we get better at something? How do we straighten out the proverbial learning curve? Why do some things come so naturally to us, and others take forever to even get a grasp of? And say we do experience a little beginners luck, or even start to excel a little…How do we ensure continued progress, to the point of skill mastery, and an elite level of performance? Well, if your anything like me and the rest of the world, CrossFit takes a little “getting used to!” The very definition even takes a moment to ponder: Constantly varied, Functional Movement, Executed at High Intensity! What the heck is that!? For most, it’s a couple of solid months of training, before they even really “get” what is going on inside our gym. I’m not talking about just showing up to class on time, or completing the daily WOD (workout of the day), or even learning the individual movements that make up CrossFit! Don’t get me wrong either; we spend plenty of time on setting an atmosphere, and also delivering top level instruction on all the exercise skills! What I’m talking about, is different! It’s what sets CrossFit Charleston apart from anything you’ve ever tried, or even thought a fitness program could encompass! In here we are training athletes! People striving for the betterment of themselves, but more importantly, the group as a whole! These athletes (everyday “you” and “me’s”) GET IT!… Day in and day out, pressing, pulling, jumping, running, and exerting to the point of exhaustion to finish their task= completing the WOD as best as possible! How do they do it? There are very distinct differences between an athlete, and someone “working out.” Read through the list, and see how you are approaching your training…

• Athletes love their sport: Yes, everyone goes through the day to day grind, but deep down athletes live for their sport! It provides them with something that makes them who they are! It defines them, keeps them disciplined, and also help them identify with others in the game! • Athletes ask questions: Confused on a certain O-lift? Trying to improve your Helen time? Not sure what to eat for optimal performance? ASK a coach! That’s why we are here, and also 9 times outta 10 well have the answer, or can get one for you! Don’t go through another workout or meal, and wonder “am I doing this right?” • Athletes work HARD: Part of it is because they love it…and part of it is the challenge! An athlete thrives on competition and CrossFit provides that! I’m not saying turn into a steroidladen, profanity yelling idiot in the gym. But push your body past what it knows. Be an inspiration to the person sucking wind right next to you! Work hard and beat your old times, lift heavier weights, and walk out with you head held humbled but high! • Athletes Put in Extra Work: Yea, not only are they the hardest workers in the gym, there’s always a select few that put in an extra couple reps of this or that! A few people learning the kipping pull-up maybe. How about going for a run or some sprints on the weekend, practicing their POSE running form? All this stuff gets noticed, and ultimately helps you progress faster! • Athletes help others: Whether directly or indirectly all “good” athletes are positive ambassadors for their sport. They know what it’s like to be in the heat of battle, and are willing to lend a piece of advice, a compliment, or even a small gesture of camaraderie to a fellow athlete who finishes behind them. They “remember where they came from,” have an appreciation for their sport, and want those who follow to maintain the stage. Try it…the next time you’re face down with burning lungs, and have an entire round to go… someone may just yell the right encouraging words to help you power through to the finish! Next ALL DAY, EVERYDAY CrossFit: Excelling by Refusing to Specialize Your Training.


food = fuel / get into the “zone”

CrossFit Charleston Athlete Spotlight: Richard Ward

Ever wonder what some of today’s top athletes in the world are eating on a day to day basis? Surely, they have access to some type of secret “super foods” that aren’t accessible to people like you and me, right!? Or maybe it doesn’t even really matter what these fit men and women eat, because they are just so genetically gifted, they can eat whatever they want and still be physical and athletic specimens? Here’s the deal…today’s top athletes do have the God-given talent to perform at high levels naturally, but they also realize the incredible potential of the nutrition they consume to completely derail their progress, or help them continue to reach elite levels of performance!

How long have you been CrossFitting?  Since March of 09 seven months.

What does this mean to you? Two things…

What’s the biggest improvement in your CrossFit game that you have seen?  Upper body strength.  Better body tone

1. Your ARE an “athlete,” a CrossFit athlete. 2. Today’s top CrossFit Athletes follow the Zone Diet. Whether you agree or not, CrossFit has been titled as “sport” by much of its community. It is performance-based training. Our objective data does not measure the size of our butts or biceps, rather our Fran and Helen Times, and our O-Lift 1 RMs. We strive for better numbers…We strive to beat old scores. We strive to become more fit and more athletic. There’s competition between ourselves and others, and competition is the very essence of sport! Agree? Then start viewing yourself as an athlete and your entire approach to training and nutrition, thus your results, will change for the better! Its true…CrossFit’s Top Athletes, and also a ton of the everyday CrossFit world, use the Zone Diet. It works for them! There’s videos, articles, blog pages, etc. all over the web, telling success stories of elite athletes and average joes alike, as to how the Zone diet has increased their energy, decreased their bodyfat, improved their level of performance, and thus given them increased health and fitness. If you’re familiar with the Zone diet, this will be a nice “refresher”….if not, read the following overview as to what the Zone diet actually is. Next month we’ll dive in a little deeper.

The CrossFit Dietary Prescription: (The information that follows is taken from the CrossFit Journal issue 21, May 2004 and Barry Sears’ Zone books)

Finely tuned, a good diet will increase health, energy and sense of well being while reducing fat, packing on muscle and optimizing physical performance. Diet is critical to optimizing human function and CrossFit believes that Barry Sear’ “Zone Diet” closely models optimal nutrition. CrossFit’s best performers are on the Zone diet. The Zone diet accelerates and amplifies the effects of the CrossFit regimen.

Favorite Exercise or (WOD) Workout of Day? Knees to elbows Least fav exercise or (WOD) Workout of Day? Squats and weighted lunges they kill me, but I know it’s my weakness so I’m determined to make it a strength.           

What lifestyle/behavioral/health improvement have you seen from CrossFit?  Keeping up with a consistent challenging weekly workout routine.  I finally found a challenging program that is fun to go to.  I look forward to it almost daily, and I say “almost” since the workouts are challenging and sometimes not too fun.  But that’s why I go. Coolest place you’ve ever CrossFitted?  Beach.  I have always wanted to work out on the beach and CrossFit Charleston held a beach workout last month. It was fun! Future CrossFit goals?  Make my weaknesses my strengths.  Squats and lunges need work so I would like to make those my strongest exercise. Future life goals not related to CrossFit?  I would like to compete in a triathlon and complete a half marathon.  What one thing would you say you love about CrossFit, to tell someone who doesn’t do it yet?  If you like to be challenged every time you workout, with diversity and intensity, then Crossfit is the program for you, and CrossFit Charleston is the place! If you had an CrossFit nickname what would you want it to be? And why?  The De-Terminator,  Because every time I show up I am determined to work hard and take my athletic abilities to the next level.


The Zone diet’s eating plan is a combination of a small amount of low-fat protein at every meal, fats, and carbohydrates in the form of fiber-rich vegetables and fruits. The plan establishes a ratio for which Barry Sears (founder) contends the body is genetically programmed (that a 40-30-30 figure). Sears bases his theory on using diet to control the body’s production of the hormone insulin. Among insulin’s many roles, it helps regulate storage of excess energy as fat. The goal is to keep a balance between fat-storing insulin and the hormone glucagon, insulin’s opposite, whose job it is to release the stored glucose from the liver when it is needed. Maintaining the correct balance between the two is accomplished by watching the size and specific content of your meals. In other words, you must be mindful of what you put on your plate. Sears suggests that we think of food not as “a source of calories but as a control system for hormones.”

The stronghold Strength in Body…Strength in Christ “For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline.” 2 Timothy 1:7 (NIV) The strongHOLD is the place where faith and fitness come together. Being strong spiritually, leads to balance and fulfillment in all other areas of life. With a belief in Christ, all things are possible.

The Zone diet does not recommend that you eat fewer calories than you’re currently consuming, just different ones. Although the book has a more complicated and exacting measurement of what to eat, it can be simplified as: • A small amount of protein at every meal (approximately the size of your palm or one small chicken breast) and at every snack (one in the late afternoon, one in the late evening) • “Favorable” carbohydrates twice the size of the protein portion. These include most vegetables and lentils, beans, whole grains, and most fruits • A smaller amount of carbohydrates if you have chosen “unfavorable” ones. These include brown rice, pasta, papaya, mango, banana, dry breakfast cereal, bread, bagel, tortilla, carrots, and all fruit juices. Certain unfavorable carbohydrates are restricted because they release glucose quickly: grains, breads, pasta, rice, and other similar starches. The Zone diet keeps saturated fats to a minimum but includes olive, canola, macadamia nuts, and avocados. Sears is fairly rigid about the amount of protein/fat/carbohydrate each of us needs, and takes each participant through a short course in determining our protein need, based on size, age, and activity, which then determines the amount of fats and carbohydrates we should be eating. These predetermined servings of food are characterized as “blocks.” When a meal is composed of equal blocks of protein, carbohydrate and fat, its makeup is 40% carbohydrate, 30% protein, and 30% fat, the ideal Zone meal. Next Food=Fuel: Determining Your Specific Block Requirements

author profile: WGraham CrossFit Level 1, ACSM H/F I, BS William Graham is the Owner/Head Trainer of CrossFit Charleston, LCC. His passion for CrossFit is matched only by his passion for life, love, Christ, and his family. The driving force in his life is to continue to inspire others to finding the joy in leading healthier, disciplined, more purposeful lifestyles. Hit Us Up with Feedback on this Newsletter, or to find out more… crossfitcharleston@yahoo.com www.crossfitcharleston.blogspot.com 724-882-8169


CrossFit Charleston "As Rx'd" Nov 09