Welcome to Crossfit Davidson

Saturday, May 19

Our Saturday Team WOD this week combines a free rowing skills session with experts Lou and Chris Berl with a tough WOD on the C2 rowers.  This is a great opportunity for analysis of rowing form and efficiency.  Lou coached the UVA women's crew team to an NCAA top finish and has coached our Forrest Daugherty to a world class finish recently in Boston.  Chris competed on the U.S. National team and coaches all levels at the Lake Norman Rowing Club.  

At 10:30am CrossFit Kids will row too. 

Space is limited, please let Tim know if you plan on attending. 

Garrett WOD

This Saturday, May 12th, CFD is joining fellow Charlotte area CrossFits and "Fix4theday" to support the Wounded Warrior Project. In honor of Marine Garett Carnes from Mooresville (who recently lost both legs in Afghanistan) we will program the "Garrett" Hero WOD at our regularly scheduled 9:30am Team WOD, with options for individual or team participation. See www.fix4theday.com for more info and sign up with Tim for a great workout and cause.

CrossFit Kids

CFD CrossFit Kids is back this Saturday May 12th at 10:30am after the Garrett WOD. Sign up (kids names and ages) with Coach Tim. We had a request for wall balls last week so older kids bring a basketball and younger ones bring a soccer or beach type - and a water bottle . . . 3-2-1 Go!

For those who are not familiar with the events of last weekend with Chris Spealller's amazing performance...

http://crossfitlisbeth.com/2012/05/07/speal/

I struggle here today to find the words to place the performance of one man into context, to give perspective, to serve justice unto the event and not overdramatize, overspeak, overwrite the events that happened on one Sunday afternoon in Colorado. It was just exercise, after all. One man picked up weight and put it down. He threw a ball in the air and caught it. He pulled himself up on the rings.

And he pulled us all up.

Chris Spealler, a small man with the strength of a bigger man, a Bible tattoo on his chest, and a megawatt smile, lifted us all up on a Sunday afternoon and made us feel, for one bright, sunny afternoon, like life was fair.

He got third place in the South West Regionals of the CrossFit Games. Third place. And yet he overshadowed the first and second place winners. Why? Because he wasn’t supposed to be on that podium. Because he came from  behind. Because when all else was dark, Speal was light. Because one man, one small man, working harder than ever, managed to pull out the performance of a lifetime and make the last spot in his region for the 2012 CrossFit Games.

Speal will be going back to the Games for the sixth time: the only person to compete in all six CrossFit Games. That in itself is remarkable. That he was also the 2010 CrossFit Games “Spirit of the Games” award winner is remarkable. That he managed to push that big honking sled in the 2011 Games is remarkable. There is pretty much nothing unremarkable about Chris Spealler … except that he’s a regular guy, a husband, a dad, a CrossFit affiliate owner, a CrossFit Level One trainer, and just about one of the nicest guys you could ever meet.

And, so, one Sunday afternoon in the beginning of May, we huddled around our laptops and our iPads and our phones and waited breathlessly for the next updates, the next words, the next news coming from the Regionals. Could Spealler do it? Could he make it when all the odds were against him?

He did. And we all yelled and cheered and cried when he did. One man. Exercising in a gym in Colorado. And yet it was important, so important.

Why?

Because of this crazy CrossFit thing. Because CrossFit inspires us in ways we never dreamed of before. We go to the gym and we become better athletes … and then better friends, better parents, better people. And it all starts in the gym, doing CrossFit together. We have learned this now. We know that CrossFit is more than a workout, more than a name, more than one person, or ten, or a hundred, or a thousand.

Who would have ever imagined we would be there like that? Huddled around our phones and laptops and iPads, reading tweets and updates and wondering how it all ends, or continues, for a little guy from Utah? Who would have thought our hearts could hold so much hope, so much joy, so much love?

After chatting with the women's class this morning about post workout nutrition, I thought that I should re-post this piece about the subject. As always, we are here to see that everyone makes improvements, so if you are having trouble, ask for help. And I can't express how important it is to keep a journal of your food and workouts. If you ask for help, be prepared, I am going to want to see what you have been eating.

A quick word about your post workout recovery nutrition. Properly refueling after working out is a must if you want to recover faster, increase strength gains and take your performace to the next level. Coming in and hitting a workout like we did yesterday, and just brushing yourself off and running out the door will not cut it. Your muscles and energy systems are primed and looking for a way to replenish, give your body what it needs! You need to take the time to eat a meal or drink a shake if you want to get the full effect of all the hard work you put in. Every person is different, experiment with different levels of protein and carbs and see what works for you. Having said that, here are some guidelines to get you started:

Find your lean body mass weight, you can calculate this by taking your body fat % - .100, then multiply this number by your body weight. For example, I run about 8% body fat, 1.0 - .08 = .92, I weigh approx 185 pounds so take .92 x 185 = 170 pounds of lean body mass.

For heavy workouts with shorter amounts of reps, like something with less than 70 total reps, start your post workout meal with:

.6 grams of carbs for every 2 pounds of lean body mass

15 grams of protein for every 50 pounds of TOTAL body weight

So for me, I would start with .6 x 85 (170/2) = 51g of Carbs and 55g of Protein

If the workout is longer with more reps, like wod #3 from the "Open", try starting with 1g of carbs / 2 pounds of lean body mass and the same protein.

So if I just completed the 18 Minute AMRAP games WOD #3, my meal would be:

1 x 85g carbs = 85g carbs

15g x 3.7 = 51g protein

Again, and I can't emphasize this enough, each person will run better on slightly different levels of carbs and protein. But use this as a starting point and see how you are recovering, if you still feel tired, try increasing the carbs. If the muscles are still overly sore, try raising your protein. Be meticulous about it, journal how you feel and what you ate. Then make educated changes based on your logged data. Mix things up, try a shake, try whole foods, try different whole foods, try different brands of shakes. See what works for you. Don't just throw apples, sweet potatoes, and Progenex down your gullet and hope you will feel better.

If you have any questions please don't hesitate to ask!

I want to make sure that everyone is up to speed with our plans during the CrossFit Games Open. Starting this Wednesday, CrossFit will release one workout a week. My plan for CrossFit Davidson is to make the Open workout the workout of the day every Friday. If you are registered for the Open, you will need to have your workout judged so that we can validate your score when you log your results on the Games website. So to help accommodate this, for the next five weeks the 5:30 class on Friday will operate a little differently than usual. There will not be a normal 5:30 class. Starting at 5:30 everyone that wants to have their workout judged will sign up for a heat and will be on their own to get warm and ready for the workout. We will assign you a judge who will be responsible for counting your reps and making sure that the range of motion standards are upheld. We need volunteers to help judge, so if you are interested please let me know. If you don't want or need your workout to be judged, you are still more than welcome to do the workout at this time. The more the merrier! Also, if you are not participating in the Open, it would be great to see you here to cheer on the other members as they give 100% of their effort. You can treat it like you are going to a Friday night football game, but with CrossFit instead. Come hang out and make a party out of it. Let's make the next five weeks a great time, and congratulations to everyone that has signed up, it is going to be a blast!