Congratulations to January's CrossFitter of the Month! Janie Bentley

Congratulations to January's CrossFitter of the Month!

Congratulations to Janie Bentley!

Janie is an unbelievable pleasures to have in class. CrossFit Silver Fox is lucky to have such a dedicated, hard working, motivated, and funny ass lady in the gym.

Janie came to CrossFit Silver Fox in October.  She was a bit shy at first and a bit intimidated by CrossFit, but boy did that go away fast! lol  She has been wonderful in class. She always has questions and is always looking for ways to get better.  She loves and believes in CrossFit. She has definitely drank the Kool-Aid....and keeps coming back for more.  She always finds a way to class. She is a duel threat....Hockey Mom and CrossFitter!!!  Here is a "bit" of Janie's story and what she thinks about CrossFit Silver Fox.  THIS HAS NOT BEEN EDITED..THESE ARE ALL HER WORDS LOL...ALL OF THEM.....

Janie’s Really Important Message for Those Not Currently Crossfitting: 

 If you are reading this, there is a chance that you are interested in joining and you’re intimidated. You may not think you can handle Crossfit, because that’s how I felt. I promise you that EVERYONE in that gym will struggle through a workout the same way you will if you choose to give this a shot, and that’s what makes Crossfit beautiful.  Everyone works out at their max and although your max may look very different than other people’s max, you all are torching calories and getting physically and emotionally stronger together.  No one has the brainpower at the end of a workout to compare your workout to theirs, because they’re too busy working on breathing, standing, and counting their rounds so don’t let intimidation get in the way of trying the most fun, varied workout on the planet. Lastly, I swear to Sweet Baby Jesus if I can do this, you can.  There. I feel better now that I’ve expressed my Really Important Message...

What made you want to join CrossFit SilverFox?

I ask myself that every time I see T2B on the board…. :)

So, there have been two times in my whole life that I’ve enjoyed exercising:

1.) When a friend and I trained for the Cleveland Triathlon in 2011.  The thought of putting on a swimsuit was horrifying to me, but for some reason, I just woke up one morning and said “I’m going to learn how to swim (for speed and endurance) and because it was completely out of the norm for me, I had ZERO expectations for myself.  I also really loved that even from afar (my friend lived in India at the time!) there was some major camaraderie, knowing that she and I were tackling something brand new and difficult together.  

The second time I “tolerated” exercise is when I started a lifting routine, about a year after the triathlon. I found out that I loved lifting.  It made me feel strong and I liked focusing on what I could do, instead of what my limitations were.  I stopped lifting though because I wasn’t really seeing the progress (weight loss) that I thought I should have (I was doing a lot wrong which is why I wasn’t seeing progress).   

In August, I started to eat Paleo as a result of some diet sensitivities that I was having, and Crossfit kept showing up on all the recipe blogs that I was going to.  I knew little about it, but I did know that it involved lifting, doing something different every day, and that it was in a supportive atmosphere (camaraderie, yay!).  I also liked that someone would tell me what to do to make the most of my time, if I decided to join.  Those were the things that I liked previously, so It just seemed like it was the perfect type of routine/place for me. When Jen and Ritchie reminded me about CFSF grand opening a couple of different times while we were at our kids’ hockey practices, I knew there were too many arrows pointing in this direction for me NOT to at least give it a shot.

What were you nervous about before starting, and now realized it was nothing to worry about?

Oh. Em.  Gee.  I was a wreck before I came in every day for the first two weeks.  I felt like I was going on a job interview each time I parked my car in front of the Harvester.  I had a lot to conquer, but all the nervousness was just doubt that was ALL IN MY HEAD.  Let’s make a bulleted list out of ease for the eyes of all of the crap that my inner “lazygirl” concocted to keep me the hell away from CFSF followed by my inner ninja that beat lazygirl to death and encouraged me to join:

• I JUST had reconstructive foot surgery (ERRRR...last November).  Jumping, burpees, box jumps, running...I’ll never be able to do what everyone else is doing, and then I’ll just be “that girl that’s modifying.” JANIE, DO YOU REALLY WANT TO BE THATTTT GIRL??? [Yes, I do.  Now shut up. Your foot will be fine.  And if it’s not, you live in America and have access to ice and Advil. ]

• I am out of shape. Everyone else will be in shape. I will stand out as being out of shape. [Fantastic point.  How about you go eat peanut butter off the spoon while sitting on the couch and cry about that.  Better yet, get off your ass and go join CFSF (then go home and eat ALMOND butter off the spoon).]

• My family’s schedule (including two kids in hockey, one kid in dance, and a husband that’s a State Trooper that works 12 hour shifts) will never allow me to make this type of time commitment. [You are in Batavia anyway for your kids' activities. You can make this work if you want to, but you have to make YOUR activity a priority too.]

• I don’t know anyone else there.  None of my friends want to make this commitment with me right now, maybe I shouldn’t either.  [You’ll make friends.  You’re not shy and even if you decide to pretend to be shy for 11 seconds because that’s as long as you would last playing that charade, you’ll probably realize everyone there is quite nice (true story!)]

• I need new sneakers.  [You’ll get some soon. Side note: I accidentally ordered some while ordering some off the Reebok website for my son for Christmas.  They’re BRIGHT yellow and Jay called me Big Bird for a week until I changed the shoe laces to pink. I took it as a complement.  Big Bird has a very slender neck!]

Honestly, I could keep going, but you get the drift.  My crazy brain had really developed a crap-load of reasons as to why this was a bad idea.  Thank God I didn’t listen! The 9ish screws in my right foot have certainly limited me from doing some things, but Jay always, always, ALWAYS gives me plenty of ideas as to how I can modify without compromising the workout.  It’s constantly a challenge and I always leave so glad that I made time to attend the class!

What is the biggest thing you’ve noticed since you began?

I used to be the girl that would dread going to the gym or fitting in a workout. It just seemed like SUCH WORK.  Even when I enjoyed the tri-training or the lifting set I was doing, it was still a struggle to stay motivated and I'd skip workouts often.  Since I joined CFSF, I get really, REALLY angry if something comes up that prevents me from getting to a class, especially if it’s a Monday, Wednesday, or Friday (lifting days). I LOVE going. I don’t need to talk myself into it!

What have you improved the most in?

Upper body strength and sit ups. When I started, I couldn’t do a SINGLE sit up. But I can now! I also couldn’t do a single dip, and I did 10 consecutively (assisted) yesterday! I love it when I think “Oh sh*t, I can’t do that”, then do it and think “Oh sh*t! I just did that!!!”

What do you enjoy the most at the gym?  

Lifting! And I jump roping, even though it makes me have to pee.  I will absolutely master double unders soon. And by master, I mean 10 in a row.  And by soon, I mean before I’m 55. :)

What differences have you noticed in yourself since joining?

I’m happier.  I have a lot more confidence in my abilities and I find myself focusing on them. One day I said “I think I’ll go ahead and try doing a handstand because it’s something that I see other people doing and there is not a single reason in my head that I shouldn’t be able to do one.” And I did it. Like 5 times in 10 minutes, just to make sure it wasn’t a fluke! I remember thinking, “6 months ago, I would have never even tried that...I would have talked myself out of it! But not today!”

What is your Kryptonite?

T2B (toes to bar). SWEET JESUS! I seriously watch you people that can do this and think “hot damn! Someday, maybe?!”

What do you love the most about CrossFit?

Every day is different, and every day I feel intimidation (looking at the workout), followed by the feeling of accomplishment. I had one REALLY bad workout where everything seemed like it went wrong and I still left saying “well, that was STILL better than NOT going!” I am also getting used to feeling proud of myself. It’s not a natural feeling (anyone want to chip in for therapy or get me a tissue?) but it’s kind of nice!

What do you like the least?

Modifying things, but I’m getting over that because I always still get a great workout in.

oh.  and anything more than a 600m run.

What are you future goals at the gym?

I’m going to do a pull up, and when I do, we are going to have a frickin’ party... and Jay’s going to wear his Ninja Turtle socks and his Ninja Turtle sweatshirt to that party.  Perhaps you all can grab a CFSF sweatshirt to wear ($20. for sale, now! See Jay!) I wish I could send out a save-the-date, but I’ve got some work to do, so it’s TBA.  But just so you know, you all are invited. :)

Challenge Recipes

So it's been too long since my last blog! Since we are on the last couple weeks of the food challenge I thought I would share some recipes and my meal prep!

I try to prepare breakfast and lunch for the week, I usually have a little time to make dinner each night, so for those I just plan out what I am having for the week.

For breakfast I decided to make eggs. There are 2 ways I've made them. The first is in the muffin pans, but I have a hard time cleaning them, so this time I made them in a 9x13 glass pan.

For inside the eggs I used turkey sausage, bacon, and sweet potatoes. You can add more vegetables or whatever you like, but this gives you lots of protein and flavor.

I started by dicing 2 sweet potatoes into small squares and boiled them.

Next I browned the turkey sausage.

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Then, I cheated and bought precooked bacon, microwaved the bacon and chopped it.

 Finally I scrambled 30 eggs (it's better to use egg whites, but I didn't have them at the time)  and added some spices. Again it's what you like, but I used onion powder, garlic powder, and pepper.

I then added everything else to the eggs, This was enough for 2 9x13 pans. I poured half of the mixed into the pan. (I did wipe the pan with olive oil so the eggs wouldn't stick)

Bake at 350 degrees for about 35 minutes. I cut them into large squares so I got 12 out of one pan. I put them into individual containers along with some almonds, and grab some fresh fruit to go with them!

Next I made chili. This a great meal filled with beans, meat, and vegetables, so you get a lot of nutrition in one meal.

Start with a large pot and brown 1 lb of lean ground beef/turkey and one large onion chopped.

Next add 1 green pepper diced, 20 oz can of diced tomatoes, 10 oz can of tomato puree, 8 oz can of tomato sauce, 2 bay leaves, 1/4 tsp cayenne pepper, 1 tsp salt, 1/2 tsp pepper,and 2-3 tbsp of chili powder.

 Let simmer for 1 1/2 hours. Add 2 cans of dark red kidney beans and simmer another 15 mins. Again put them in containers and grab and go!

This is a couple meals that I like to make! Make sure you are getting enough protein and are measuring your food! I hope by now you have found some great recipes as well! 

Holidays are certainly a hard time to stay on track, but remember we are not asking you to 'diet', but to make a lifestyle change. Eating better needs to be something you are choosing to do, not something to do temporarily. Try to think about the way you feel eating clean and with less processed foods. Next time you eat your cheat meal you may find that it doesn't taste as great as you remember, or you don't get that rush from eating, but rather find yourself almost sick. Simple ingredients can result in just as great of taste and flavor and you will feel fully satisfied with your meals!

December's CrossFitter of the Month!

Congratulations to December's CrossFitters of the month!

Congratulations to Eddie & Miranda Betances! They will be the holder of the prestigious "The Sheila" trophy.  They will take good care of her.  

Eddie and Miranda are pleasures to have in class. CrossFit Silver Fox is lucky to have such a hard working, motivated, and fun couple at the gym.

Eddie is a chronic 5:00am'er.  You may even see him double up and come in with Miranda at 5:00pm.

Eddie Started towards the end of September and has really excelled. He's a hard worker, he's extremely coachable and has made tremendous gains since joining.  We asked Eddie some questions about his time with us...enjoy.


What made you want to join Cross Fit Silver Fox?
I wanted to join CFSF because I wanted a new challenge and something different from the everyday normal weight training I was doing. I had heard of Cross Fit and snickered at the idea of trying it but after trying it and those two first introductory classes I was hooked.

What is the biggest thing you've noticed since you began?
My wiener, lol.  I have noticed a decrease in body fat that I was not seeing just lifting weights and dieting.

What have you improved the most in?

I have improved the most in leg strength since before CrossFit I really only did legs once a week. I did not like to do legs and concentrated on upper body strength but now I actually enjoy leg day which is everyday.

What do you enjoy?

I like the feeling of accomplishment I get when completing a WOD that I didn't think I could get through. When you come into the gym look at the board and say oh shit this is going suck that is when you know your going to have a good time and a great work out.

What differences have you noticed in yourself since joining?
I enjoy getting out of bed early every morning and look forward to seeing what the WOD is. Every morning my wife calls and asks what did you do today and she can't wait to find out what she's in for in the evening class. I truly enjoy working out now and I am not just doing it to keep in shape I am doing it for the gratification that comes along with pushing yourself and getting to that next level of fitness.

What is your Kryptonite?

Cardio, I need to get my stamina up. I don't mind doing it and I know my cardio stamina has increased but it is definitely one of my weaker areas. Also good beer, because it’s good.

What do you love the most about CrossFit?
I really like the variety that CrossFit gives you, never the same routine, always different, challenging and you can push yourself as hard as you want and you always want to push to get better. Compared to other gyms I have been to CrossFit offers you camaraderie with other members since we are all pushing each other and encouraging each other to do better each day.

What do you like the least?
There is really nothing I don’t like about CFSF, I have seen great  results in myself and my wife in such a short time frame.

What are your future goals at the gym?

My future goals at the gym are to keep increasing my cardio stamina and get a leaner physique by increasing my reps each and every WOD.

________________________________________________________________

Miranda began in early October. She's an extremely hard worker. She is an absolute pleasure to have in class and is really enthusiastic about her PR's.  She has made crazy progress with her strenght. Don't mess with her!!!!

What made you want to join CrossFit SilverFox?

I joined because I was wanting to start working out/getting into shape.  Eddie had already been coming for a couple weeks and liked it, so he signed me up. 

What is the biggest thing you’ve noticed since you began?

Since I joined, I do feel like I have gotten stronger.   Just doing certain everyday stuff that requires strength seems to be easier.

What have you improved the most in?

I think I've improved most in having proper form for the strength exercises.  Unless I'm working on a PR, then I just look like it's my first day lol

What do you enjoy?  

I enjoy coming in and completing a challenging workout!

What differences have you noticed in yourself since joining?

Im feeling more confident in what I'm capable of doing.  I feel comfortable trying something I may have not tried before because I thought it would be too hard.

What is your Kryptonite?

Sweets and desserts.  I feel great after a good workout, then I go and eat something that's just no good, yet it's so good ;)

What do you love the most about CrossFit? 

I love that CrossFit incorporates a variety of workouts.  And I enjoy pushing through the workouts with others, all on different fitness levels.  Even tho we are working on personal accomplishments, it's like we are all working together.  I love that the WOD is set up for you with someone coaching you through it.  

What do you like the least?

Ugh those push-ups! Or even worse handstand push-up........modified even!!

What are you future goals at the gym?

My future goals at the gym are to work on my upper body strength, stay in shape and to continue seeing improvements in my accomplishments. 

ONCE AGAIN, CONGRATULATIONS TO EDDIE & MIRANDA...HOLDER'S OF

"THE SHEILA"!

6 Week Clean Eating Challenge

6 Week Clean Eating Challenge

2014-2015 Look, Feel & Perform Better Challenge

Challenge Overview

We are not waiting for resolutions time! While we think that it’s best to act in accordance with your goals and values all (or at least, most) of the time, we also recognize that many of us use markers like the beginning of the year to try and kick start positive changes. I’m sure some of you have done this in years past, some of you are new to it so here’s the overview.

Who? The entire CrossFit Silver Fox community, family and friends.

What? A 6 week challenge meant as a collective kick start into healthier nutrition and recovery habits.

Where? Right where you are and of course the gym.

When? Starting next Monday, December 1st we will take questions about the challenge and use that week to set the benchmarks. We’ll go over this later in this. The Challenge will run from December 8th-January 16th. We’ll wrap up with a potluck and awards ceremony on Saturday, January 17, 2015

Why? To look, feel, and perform better! And, for the opportunity to win some sweet prizes!

Wait, did you say prizes? Yes. There will be a prize for both the men’s and a women’s category. There are also 2nd and 3rd place prizes for the men’s and women’s categories.

Now, here are the guidelines of the challenge and how to participate.

Tell me! Text me, email me, this will also be on Facebook for you to comment on. This will enter you into the challenge. Once you complete the following steps we’ll check them off. Please complete all steps by December 6th in order to be eligible for prizes.

Buy-in of $10. This must be cash and can be given to Jay, Jen or Ritchie.

Why? This will bolster the funds for prizes.

• Answer a few brief questions and get your “before” photo taken by Jay or Jen. These are private will not be published or seen by anyone without your consent.

• Track points earned daily in a journal. This will keep you focused and aware of what you’re doing. This is an honor system.  If you cheat, we’ll it’s your problem. We’ll know...trust us.

• Perform the Test WOD Cindy!
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

AMRAP for 20 Minutes

The idea behind this challenge is simple. While extreme actions can bring extreme and rapid results, we’ve also seen them often result in a “crash.” Our end goal is sustainability. We’d rather you change a few manageable things for the long term than many things for six weeks and then get lost in a haze of pizza, donuts, and self-loathing. That being said, choose which label/statement below that best describes you and then try to follow those guidelines for the entire challenge.

Level 1 Eater – “I’m kind of a mess, I have no real idea what to eat or what recovery even means. This is the first time I’m going to follow any real guidance on what to eat”

You’ll work to develop a baseline of quality food choices, good sleep, and recovery.

Goal – To improve food quality, balance training and recovery, and start to make choices that support your goals.  Eat meals that are made up of lean protein and vegetables or some fruit and enough healthy fat to feel full. Each meal should include something from each category. *If you’re a vegetarian then your best protein sources will be yogurt, eggs, lentils, or fish if you eat it.

Avoid grains and gluten products. This means bread, pasta, tortillas (sniff), beer (sniff, sniff), pastries, cookies, etc… Check labels for wheat/gluten containing items. Better yet don’t eat packaged foods. Avoid refined sugars. This means fruit juice, honey, fructose, coconut sugar, agave, etc…

Drink ½ oz of water, herbal tea, or another non-calorie beverage per lb of body weight.

Consider altogether eliminating the following throughout the challenge. Allow small amounts only if you need it to maintain sanity.

SOME dairy – cream in coffee and full-fat, fermented, unsweetened dairy like Greek yogurt. Many people are sensitive to dairy and most of it will help with gaining weight so consider this depending on your goals.

SOME alcohol in the form of wine or liquor. Beer contains gluten, except for a few. The refining process of liquors leaves the gluten out, plus tequila is kinda paleo? Alcohol can also impair sleep. *If your goals include losing bodyfat then minimize booze or cut it out completely. It’s empty calories, and the truth is the only reason to drink alcohol is to get a buzz. If you do include it, limit yourself to fewer than 7 alcoholic beverages in a week.

SOME coffee. Yeah, I don’t want to know what you act like without your morning cup either but consider cutting down and having it early in the day only, especially if you’re sensitive to it and/or sleep and hormonal recovery are large parts of your challenge.

Your Food Points are earned as follows:

3 Points = Full Clean All Day – Ate clean all day! Had lean protein + veggies/fruits + healthy fats with each meal, avoided grains and gluten products, avoided refined sugars.

1 Point = 1 Item Off List – Had croutons on my salad, my eggs in a wrap, a candy bar snack, etc.

0 Points = 1 Full Meal Off Plan – Sandwich on bread with soda, pizza and beer, bagel with cream cheese, etc.

-3 Points = More than 1 Off Plan Meal – as described above.

Your bonus points are as follows:

1 Point each for:

Fish Oil – Took 3 grams of EPA/DHA in fish oil tabs. *If you are eating all grass-fed/pastured/wild caught animal products this may not be necessary so give yourself the point if you eat this way. If you eat nuts, any veg oils, or any conventionally raised animal products however then stick to a minimum of 2-4g per day.

Sleep – 7 solid hours on a regular schedule. Even laying down and waking up at consistent times can be huge.

Active recovery – 15 minutes with a foam roller or a lacrosse ball or some other tools working on myo-fascial release and mobility.

Hydration – Drank ½ oz of water per lb of bodyweight. Herbal tea is OK too. Not diet Coke, sorry.

WOD – at CrossFit Silver Fox.  Attendance is important!!!!! NO EXCUSES!

Level 2 Eater - “I know what I should eat, I understand what macronutrients are, and I generally choose quality foods. I’ve done the Paleo Challenge before with some initial success but then struggle and seem to fall off the rails. I often sleep like crap, feel beat up, and eat too many cheat meals.”

You’ll work on a plan to eat the right food in the right quantities, adding the important aspect of portion control to a healthy diet.

Goal – To eat optimally sized meals with good macronutrient balance, added to an already solid base of food quality.  By taking stock of weighed and measured portions, you’ll develop an internal food scale that you can keep with you for a lifetime. As you’ve maybe discovered it’s in fact easy to overeat paleo foods and to succumb to cravings if the overall diet and lifestyle isn’t balanced. Unbalanced food intake can lead to poor sleep, which can lead to carb cravings and/or over-reliance on caffeine, which can result in poor sleep…you see where this cycle goes. Particularly problematic can be “paleo” desserts, snacks, and treats.

Eat balanced meals that are made up of lean protein, carbohydrates like  vegetables or some fruit or starchy vegetables and healthy fat. Each meal should include each category. *If you’re a vegetarian then your best protein sources will be yogurt, eggs, lentils, and beans, or fish if you eat it.

Weigh and measure your meals throughout the challenge and eat 3-5 meals that are balanced and add up to the right amount of blocks each day. You won’t (and shouldn’t) always need to do this but it can be extremely helpful to develop an awareness of what a balanced meal looks like, and how much or little food you need to feel satisfied and recovered. Remember, you’re developing your internal scale.

Prepare or purchase meals ahead of time so you don’t find yourself guessing. If you wind up eating on the fly then use your best eyeball judgement to stick to correct quantities. Be realistic..you know what’s bad for you.

Minimize grains if you decide to include them. They may or may not be verboten for you but notice how they stack up quantity-wise next to a serving of roasted vegetables or a spinach salad. If you do include them be aware of how your body responds.

Avoid refined sugars. Again, notice how they stack up next to fruits and other sweet carb sources.

Same goes for booze. It pays to minimize it as it counts toward your carb blocks. No more than 7 alcoholic beverages a week.

Drink ½ oz of water, herbal tea, or another non-calorie beverage per lb of bodyweight. No, not diet Coke, sorry.

Your Food Points are earned as follows:

3 Points – Full Clean All Day – Ate clean meals all day!

1 Point – 1 Item Off List – Ate one slightly off meal.

0 Points – 1 Full Meal Off Plan – Ate one way off dirty meal.

-3 Points – More than 1 Off Plan Meal – Ditched the clean eating today for more than one meal.

Your bonus points are as follows:

1 Point each for:

Fish Oil – Took 3 grams of EPA/DHA in fish oil tabs. *If you are eating all grass-fed/pastured/wild caught animal products this may not be necessary so give yourself the point if you eat this way. If you eat nuts, any veg oils, or any conventionally raised animal products however then stick to a minimum of 2-4g per day.

Sleep – 7 solid hours on a regular schedule. Even laying down and waking up at consistent times can be huge.

Active recovery – 15 minutes with a foam roller or a lacrosse ball or some other tools working on myo-fascial release and mobility.

Hydration – Drank ½ oz of water per lb of bodyweight. Herbal tea is OK too. Not diet Coke, sorry.

WOD – Trained at CrossFit Silver Fox. Attendance is HUGE!!!

Winners will be selected based on three criteria.

Positive body comp changes visible through Before and After photos

Total points earned through adherence to your habits in the challenge

Improvement on the Test WOD Cindy

Decisions are made by CrossFit Silver Fox and are final.  This should be really fun and a GREAT way to help you with your eating.  This challenge will help you with your journey to eat better and train harder. If you have any questions, or need help at any time, PLEASE do not hesitate to ask for help...I can give you an idea of the amount of calories you should be getting daily. Not only from Jay, but from other members that have seen past results or are showing results in this challenge. I want this to be the hardest decision at the end.  Remember, if you follow the guidelines, you all will win in the end.  

Thank you!!!

CFSF Team