Fruit, nuts and berry salad = Good food choice

Excerpt from "8 Reasons Why You Act Against Your Own Better Judgement" by Mark Sisson of Mark's Daily Apple:

Many – perhaps most – poor dietary choices stem from an inability to resist cravings. And who can blame you, really? Whether they’re for chips, sweets, or something specific like wheat, cravings are difficult to ignore by design. Their very purpose is to get you to give in to them, to override your rational side and promote decisive, single-minded pursuit of whatever it is you crave. Something, then, is at the heart of these cravings. Something physiological. But what?

1. You're missing something from your diet and your ancient genes are misinterpreting the modern cravings.
2. You're missing something from your diet and your modern self is misinterpreting the ancient cravings.
3. You're addicted to wheat.
4. You're addicted to sugar.
5. You're stressed out.
6. You're training too much without adequate fueling.
7. You're not getting enough sleep.
8. You fear being socially isolated due to your food choices.

So, while the decision ultimately rests on your plate, you might find it helpful to understand that a whole host of factors is actively influencing you. These aren’t excuses, and they don’t remove responsibility, but they do show you what might be going on under the hood. Hopefully by understanding exactly why we often make bad decisions about food against our better judgment, we can tip the scales in our favor before the next one is made.

Click here to read the full article.

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CrossFit Kids Success!

Matt, Maeve and David try for their max hold on the ringsThank you to everyone who took part in another set of successful CrossFit Kids Demo classes! Skills like the air squat, shoulder press and the rope climb were learned, reviewed and shown off by the stellar kids who participated! View the photos here.

Playlist Suggestions
Tired of the same ol' tunes playing while you workout? Visit the Forum to leave us song suggestions so we can create some new playlists you'll love! We have received some great lists so far, so check 'em out and keep 'em coming!

New Sunday Schedule!
Sundays have a couple of new additions. Here's the new schedule:

8am - Group Class
9am - Group Class
10am - Group Class
11am - Group Class
12pm -Competition Class

Sunday Running Club

The CFGC Running Club will meet Sunday mornings at 10am. If you are interested, send us an email and check our Upcoming Events page for updates.
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Reading Corner

"How Should Children Exercise" - Mark's Daily Apple
"History of the Games" - CrossFit Games Open

People are unable to keep their eyes off of Coach Rob's biceps...er...our new CFGC shirts!

New CFGC Shirts Are In!

Just in time for the Open, our peeps can represent CFGC in style.  Men's and women's tees and women's tanks are now available.  Sweeeeeeeeeet! 

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CrossFit Kids - Free Intro Classes Wednesday!

Our CrossFit Kids free intro classes are scheduled for today from 10am-1pm.  Those of you who have signed up your child, please arrive a few minutes before class.

Wednesday Schedule Change - 12:30pm Class

Due to our CF Kids classes, our 12:30pm class is being pushed back to 1:00pm.  We are sorry if this is an inconvenience for anyone and appreciate your understanding.
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Register for the 2012 CrossFit Games Open today!

The first workout will be announced tonight at 8pm.  EVERYONE is encouraged to register and complete the workouts...that's right, EVERYONE!  We will performing the workouts together here at CFGC complete with judges, scoring, support and competition-style excitement. 

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit Garden City.

If you have any questions or would like to discuss further, speak with Dennis.

You will have multiple opportunities to perform the workouts over the next 5 weeks:

1. Thursday Group Classes - Thursday's Workout of the Day here at CFGC will be the Open workout that is announced the night before.  Yes, that's right - ALL of you will be performing it anyway...might as well register and join our team!  Not only will you be able to compare your results against thousands from across the world, but more importantly, your fellow CFGC'ers.  See how you stack up!
2. Saturday 12pm Competition Class - We will be performing the workout together each Saturday complete with judges, obnoxiously loud music and plenty of yelling. 
3. Sunday 12pm Competition Class - If you missed Thursday and Saturday or would like another crack at the workout, this will be your final opportunity before your results have to be submitted.

If none of these options work for you, please speak with a CFGC Coach about scheduling a time for you to come down and perform the workout.

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Reading Corner

"An Ever So Optimistic Journey" by Josh Bunch
"A Family Affair: Shelley Noyce" - CrossFit Games Open

Register for the 2012 CrossFit Games Open today!

The first workout will be announced this Wednesday February 22nd.  EVERYONE is encouraged to register and complete the workouts...that's right, EVERYONE!  We will performing the workouts together here at CFGC complete with judges, scoring, support and competition-style excitement. 

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit Garden City.

If you have any questions or would like to discuss further, speak with Dennis.

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You will have multiple opportunities to perform the workouts over the next 5 weeks:

1. Thursday Group Classes - Thursday's Workout of the Day here at CFGC will be the Open workout that is announced the night before.  Yes, that's right - ALL of you will be performing it anyway...might as well register and join our team!  Not only will you be able to compare your results against thousands from across the world, but more importantly, your fellow CFGC'ers.  See how you stack up!
2. Saturday 12pm Competition Class - We will be performing the workout together each Saturday complete with judges, obnoxiously loud music and plenty of yelling. 
3. Sunday 12pm Competition Class - If you missed Thursday and Saturday or would like another crack at the workout, this will be your final opportunity before your results have to be submitted.

If none of these options work for you, please speak with a CFGC Coach about scheduling a time for you to come down and perform the workout.

CrossFit Virtuosity, Brooklyn

Presidents' Day Schedule

• 5:30am
• 8am
• 9am
• 10am
• 12:30pm
• 6pm
• 7pm

Please remember to reserve a spot in class!

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CrossFit Kids Demo Class
Back again, and just in time for Midwinter Recess, CFGC will be offering a free CrossFit Kids demo class on Wednesday, February 22nd. There will be four classes broken up by age group. The schedule is as follows:

• 10:00am - 10:30am : Ages 5-7
• 10:45am - 11:15am : Ages 8-11
• 11:30am - 12:00pm : Ages 8-11
• 12:15pm - 1:00pm : Ages 12-14

Members are encouraged to sign their child(ren) up at the front desk as soon as possible to reserve a spot.
________________________________________________________________________________________

CrossFit Games Open Registration

Register for the 2012 CrossFit Games Open today!

The first workout will be announced this Wednesday February 22nd.  EVERYONE is encouraged to register and complete the workouts...that's right, EVERYONE!  We will performing the workouts together here at CFGC complete with judges, scoring, support and competition-style excitement. 

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit Garden City.

If you have any questions or would like to discuss further, speak with Dennis.
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New Sunday Schedule!
Sundays have a couple of new additions. Here's the new schedule:

8am - Group Class
9am - Group Class
10am - Group Class
11am - Group Class
12pm -Competition Class
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Reading Corner

"Be Alive. Be Very Alive." by Mark Rippetoe
"Putting the Physical Back Into Education" by Lon Kilgore

We'll be operating on the following modified schedule this Monday:

5:30am
8am
9am
10am
12:30pm
6pm
7pm

Please remember to reserve a spot in class!

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Weekend Schedule

Goodbye Make-Up Days
Sundays will no longer be "Make-Up Days" at the gym, but rather "Main Site Days" - meaning we will be doing a workout that CrossFit.com posted that week.

Sunday Running Club
The CFGC Running Club will meet Sunday, February 19th, at the gym. If you're interested, grab your running shoes and be ready at 10am. No sign up required.

Bobby really gets into the Spiderman stretch!

Weekend Schedule

Saturday Morning!
To better accommodate the CFGC community, we have made the following changes to the Saturday schedule:

• 8am: CF Group Class
• 9am: Free Intro Class (Beginners Only)
• 10am: CF Group Class
• 11am: CF Group Class
• 12pm: Competition Training

Goodbye Make-Up Days
Sundays will no longer be "Make-Up Days" at the gym, but rather "Main Site Days" - meaning we will be doing a workout that CrossFit.com posted that week.

Sunday Running Club
The CFGC Running Club will meet Sunday, February 19th, at the gym. If you're interested, grab your running shoes and be ready at 10am. No sign up required.
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CrossFit Kids Demo Class
Back again, and just in time for Midwinter Recess, CFGC will be offering a free CrossFit Kids demo class next Wednesday, February 22nd. There will be four classes broken up by age group. The schedule is as follows:

• 10:00am - 10:30am : Ages 5-7
• 10:45am - 11:15am : Ages 8-11
• 11:30am - 12:00pm : Ages 8-11
• 12:15pm - 1:00pm : Ages 12-14

Members are encouraged to sign their child(ren) up at the front desk as soon as possible to reserve a spot.
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CrossFit Games Open Registration

Are you registered for the 2012 CrossFit Games Open yet?

The first workout will be announced on Wednesday February 22nd.  EVERYONE is encouraged to register and complete the workouts...that's right, EVERYONE!  We will performing the workouts together here at CFGC complete with judges, scoring, support and competition-style excitement. 

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit Garden City.

If you have any questions or would like to discuss further, speak with Dennis.
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Reading Corner

"The CrossFit Games Open for Beginners" by Aaron Carr
"A Phenomenal Experience: Masters Athlete Karen Rackliffe" - CrossFit Journal

Sal not only meets goals, but shatters them!

"I decided to join CrossFit Garden City's Foundations class the second week of September as our children went back to school. The scale was reading 215lbs and I was in desperate need of a lifestyle change. My diet consisted of really bad food choices such as buffalo chicken wings, pizza, fried foods and drinking beer, I knew I needed to make a change.

While working one day, I met a gentleman who was 51 years old and in totally awesome shape so I asked him what his diet was like and how much time he spent a day working out in the gym. His answer to me was that he spent an hour a day in the gym doing CrossFit which consisted of 20-30 minutes a session of high intensity working out. As far as the diet goes he asked me if I've ever heard of the Paleo diet. I went to my iPhone and started to Google CrossFit and Paleo diet. Then a friend of mine told me about CrossFit Garden City. My wife and I decided to join, which was the best decision I've ever made as far as health and fitness goes.

When I first started at CFGC I couldn't do 1 pull up or do more than 5 pushups, let alone a handstand pushup.The last time I lifted weights was my senior year in high school. So needless to say, walking into my first Foundations class I was quite intimidated not knowing if I was going to be able to do these CrossFit workouts. Its been about 5 months now and I'm completely hooked. With the help and support and confidence of my coaches Dennis, Jenn and Rob W., I've been able to make significant progress with my workouts. Just last week, as I turned 41 (yes I'm old), I was able to do 20 straight kipping pull ups and 5 handstand pushups. The amount of progress that CrossFit brings is remarkable.

Some of the things I like best about joining CFGC are the people I've made friends with through this great community, as well as a great coaching staff and the tremendous amount of support that you get there from the coaches as well as my fellow CrossFitters. Most importantly is the way I look and feel 5 months later. I am currently under 185lbs and feel great. I would suggest that anyone who is looking to get in great shape or looking to make a lifestyle change go to CFGC and try a free intro class and I'm sure you will be hooked just as fast as I was. Dennis, Jenn and Rob I can't thank you guys enough for the amount of support you give to all of us in the 9am group class YOU GUYS ARE THE BEST."

No Sal, YOU are the best!  Keep up the great work.  You are an inspiration to us all.

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Announcements

It's a Boy!

Congratulations to our very own Coach Mike Volpe on the birth of his third son, Grant Anthony! Mike and Ellen welcomed their 8lb 8oz. bundle of joy to the world yesterday! We wish them all the best with their growing family.
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Reminders

CrossFit Kids Demo Class
Back again, and just in time for Midwinter Recess, CFGC will be offering a free CrossFit Kids demo class next Wednesday, February 22nd. There will be four classes broken up by age group. The schedule is as follows:

• 10:00am - 10:30am : Ages 5-7
• 10:45am - 11:15am : Ages 8-11
• 11:30am - 12:00pm : Ages 8-11
• 12:15pm - 1:00pm : Ages 12-14

Members are encouraged to sign their child(ren) up at the front desk as soon as possible to reserve a spot.
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Schedule Changes

Goodbye Make-Up Days
Sundays will no longer be "Make-Up Days" at the gym, but rather "Main Site Days" - meaning we will be doing a workout that CrossFit.com posted that week.

Saturday Morning!
To better accommodate the CFGC community, we have made the following changes to the Saturday schedule:

• 8am: CF Group Class
• 9am: Free Intro Class (Beginners Only)
• 10am: CF Group Class
• 11am: CF Group Class
• 12pm: Competition Training

Friday Evening!
Starting tonight, we will be offering Friday 7pm Group Classes!

Please be sure to RESERVE YOUR SPOT IN CLASS.

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Reading Corner

Why You Should Eat Brightly Colored Fruits and Vegetables - Mark's Daily Apple
CrossFit Kids - Duck, Duck, Goose - CrossFit HQ

Lex, not afraid of gaining muscle!

CrossFit Kids Demo Class
Back again, and just in time for Midwinter Recess, CFGC will be offering a free CrossFit Kids demo class next Wednesday, February 22nd. There will be four classes broken up by age group. The schedule is as follows:

• 10:00am - 10:30am : Ages 5-7
• 10:45am - 11:15am : Ages 8-11
• 11:30am - 12:00pm : Ages 8-11
• 12:15pm - 1:00pm : Ages 12-14

Members are encouraged to sign their child(ren) up at the front desk as soon as possible to reserve a spot.
___________________________________________________________________________________

Schedule Changes

Goodbye Make-Up Days
Sundays will no longer be "Make-Up Days" at the gym, but rather "Main Site Days" - meaning we will be doing a workout that CrossFit.com posted that week.

Saturday Morning!
To better accommodate the CFGC community, we have made the following changes to the Saturday schedule:

• 8am: CF Group Class
• 9am: Free Intro Class (Beginners Only)
• 10am: CF Group Class
• 11am: CF Group Class
• 12pm: Competition Training

Friday Evening!
Starting this week, we will be offering Friday 7pm Group Classes!

Please be sure to RESERVE YOUR SPOT IN CLASS.

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In Other News

Media Section
Be sure to check out our new Media archive on the right for pictures and videos. Media will be added frequently, including instructional videos and pictures of the CFGC community in action!

Playlist Suggestions
Tired of the same ol' tunes playing while you workout? Visit the Forum to leave us song suggestions so we can create some new playlists you'll love!

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CrossFit Games Open Registration

Register for the 2012 CrossFit Games Open today!

The first workout will be announced next week, on Wednesday February 22nd.  EVERYONE is encouraged to register and complete the workouts...that's right, EVERYONE!  We will performing the workouts together here at CFGC complete with judges, scoring, support and competition-style excitement. 

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit Garden City.

If you have any questions or would like to discuss further, speak with Dennis.
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Reading Corner

"Getting an 'A' in CrossFit" by Vince Miserandino, M.Ed.
"CrossFit New England Kids Throwdown" - CrossFit Journal

Charles Poliquin briefly explains how gaining muscle can help women live longer, lower body fat, burn more calories and be stronger in the following list.

"Why Women Should Not Be Afraid of Gaining Muscle"
by Charles Poliquin

"Increasing your muscle mass and bone mass has a myriad of health benefits.

1. The more muscle and bone mass you have, the greater the acid buffering power you create. That is, you now have more protein, potassium, magnesium and calcium to buffer the acidity in you body. The more alkaline you are:
-the greater the endurance potential of the body
-the greater your immune power is, the better your chances at surviving cancer or the swine flu.

2. According to Tufts University, the greater your muscle mass the greater the longevity potential. It is, in fact, the number one biomarker of longevity. It is a far better predictor of longevity than total cholesterol or blood pressure.

3. The more muscle you have, the more insulin receptor sites you have, and the more sensitive they will be. Increased muscle prevents diabetes and metabolic syndrome. Translation: the more muscle you have, the easier it is to have low body fat.

4. The more muscle you have, the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day.

5. The more muscle you have, the more strength you have. This, according to the same researchers at Tufts University, is the number two predictor of longevity. For women, strength is empowering.

6. In my thirty years of experience as a strength coach, for every kilo of lean tissue gained, there was an equal loss of weight in body fat. In other words, the body composition changed dramatically. For example, a female executive with a 60 kg bodyweight with 20% body fat has 12 kg of fat. If, in 10 weeks, she gains 4 kg of muscle mass and loses 4 kg of fat, her body fat will now be 13 %. With these body composition changes, not only will she feel more empowered, but her body will look fantastic!"

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WOD and the City

On Friday, March 9th, CFGC will be hosting the first ever Girls' Night at 7pm!

Coach Jenn will be leading an all female class in one of "The Girls" workouts. The shared pain and an all girl power music playlist may be enough bonding for some, but the night doesn't have to end there. Everyone will be given time to shower and get ready for an outing after the workout.

If you are interested in having fun and kicking butt with the ladies of CFGC, please sign up at the front desk.
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CrossFit Games Open Registration

Register for the 2012 CrossFit Games Open today!

The first workout will be announced next week, on Wednesday February 22nd.  EVERYONE is encouraged to register and complete the workouts...that's right, EVERYONE!  We will performing the workouts together here at CFGC complete with judges, scoring, support and competition-style excitement. 

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit Garden City.

If you have any questions or would like to discuss further, speak with Dennis.
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Reading Corner

"Killer Kage's Victor: Elisabeth Akinwale" by Meggin Kremer
"Fashion to Fitness" (video) - CrossFit HQ
"Prescribed Scaling for Women" by Tony Budding and Katie Hogan - CrossFit Journal
"CrossFit - Nasty Girls" Workout - CrossFit HQ

Winter Cleaning Nutrition Challenge

The Winter Cleaning Nutrition Challenge has given rise to the discovery of new food choices and reasons to get creative in the kitchen. Many have found great ways to enjoy foods they never thought of trying while others have found healthier substitutes for foods they thought they couldn't live without.

We would love to hear the recipes and tips you've been using to get you through the first two weeks of the Challenge. We are so interested, in fact, we're offering a free Training Journal or T-shirt (with the new design) to the member with the most helpful post(s)! So let's hear it! Post your progress, struggles, ideas and suggestions to the Comments section.

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Schedule Changes

Saturday Morning!
To better accommodate the CFGC community, we have made the following changes to the Saturday schedule:

• 8am: CF Group Class
• 9am: Free Intro Class (Beginners Only)
• 10am: CF Group Class
• 11am: CF Group Class
• 12pm: Competition Training

Friday Evening!
Starting this week, we will be offering Friday 7pm Group Classes!

Please be sure to RESERVE YOUR SPOT IN CLASS.

________________________________________________________________________________________

CrossFit Games Open Registration

Register for the 2012 CrossFit Games Open today!

The first workout will be announced next week, on Wednesday February 22nd.  EVERYONE is encouraged to register and complete the workouts...that's right, EVERYONE!  We will performing the workouts together here at CFGC complete with judges, scoring, support and competition-style excitement. 

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit Garden City.

If you have any questions or would like to discuss further, speak with Dennis.

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Reading Corner

"Gary Taubes: Why We Get Fat" - CrossFit Journal
"17 Ways to Improve Your Sleep" - Mark's Daily Apple
"Paleo Snacks with Robb Wolf" - YouTube
"Paleo Diet: Am I Losing Enough Fat" - Robb Wolf