CrossFit Tyson's Corner posted on Facebook
CFTC Family~ please be sure to read your email. If you didn’t receive the email, send us your address so you can get it.
Hi everyone- we’re beginning to transition away from the blog for workout of the day postings to the main gym website. From now on, just as the blog was updated daily, you’ll be able to access the daily workouts here: http://www.crossfittysonscorner.com/blog/ All previous workouts are also available at the new location. If you have any questions, feel free to fb message us, particularly if you used the RSS feature of the blog. Thanks!
Thanks to everyone who participated in the 2014 CrossFit Open, whether by working out, bringing food, or cheering on your gym mates through some brutal workouts. Competition is great, but our focus is still just to make you more fit, one day at a time. Great work to our champs- Joshua Brady and Heather Black. Much love to everyone else who was a part of it- Kari Nacy Matthew Nacy Grant Clough Gaby Romero Jeff Emons Jon Torres Konstantin Angelov Robin Klause Joss Stan Wilson Jr Jenny Angelova Michelle Aguilar Kori Lynne Heather Hanks James Cunliffe Monica Costa Marcus Lowther
CFTC, the food bank in Leesburg needs our help!!! Next time you stop at the store, pick up some juice or canned fruit and drop it by the gym if you can please. Kari will pick everything up on Wednesday and deliver it!
No 6:30pm class tonight. Get it in a little early and enjoy a night out! Don’t forget to subscribe to the “Drop For Twenty” messages. Text 571-259-4888 to join and when you receive the DROP FOR TWENTY message, stop what you’re doing and do 20 push-ups. Take a pic and send it in for posting!
Upcoming Holiday Schedule… Monday December 23-Regular Class Schedule Tuesday December 24th-ONE class only at 9am Wednesday December 25th-CLOSED Thursday December 26th-NO morning classes, 12pm, 4:30, 5:30pm ONLY Friday December 27th-Regular schedule except NO 6:30pm class Saturday December 28th-Regular Schedule Tuesday December 31st-Regular schedule except NO 6:30pm class Wednesday January 1, 2014–CLOSED
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|Name||CrossFit Tyson's Corner|
|Address||8466 E Tyco Rd|
Vienna, VA 22182
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http://fitnesshq.com/7-reasons-to-try-crossfit-in-2015/ Come try Crossfit at CrossFit King of Prussia in 2015!!
Box Brief 1.28.15 - Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders???!?!? Click the link below http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf
Review: Nicole Capurso's Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off... allow me to address the donuts. If you don't know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold... a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food... "Paleo" foods, if you will. I have tried to explain for years that the eating "Paleo" does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version... that's dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year... I weighed ~225lbs so I sometimes ate 500+ grams of "paleo" carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks... you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time... what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on... the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children... they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition "experts" scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don't care which method a person uses to diet if it works. The bottom line... Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole... she does online coaching at a great rates.
It is that time of year again. The comfort zone is just a place where dormant stale people live. Last year I personally witnessed more than a dozen PR's by doing nothing less than putting themselves out there and pushing through their comfort zone. Also this year, something new...a scaled division?? READ UP AND GET SIGNED UP! We will be doing each WOW on Friday (the day after it is released)! http://games.crossfit.com/article/whats-new-2015
The Open is coming! The Open is coming! Be prepared! And register for Team CF Durham! http://www.jtsstrength.com/articles/2015/01/26/7-principles-prepping-2015-crossfit-games-open/
PSA: Although we will "test" front and back squat this week, I do not expect big numbers, from anyone who has been consistent with training, due to the high intensity of CF Open metabolic work we have on the schedule. I.E. don't get frustrated if you don't PR on everything or anything, look at the big picture and have confidence in the squatting volume under our belts.