CrossFit Garden City & Personal Training

Regionals Update: Day 3

CrossFit Garden City — Mon, 28 May 2012 01:48:54 +0000

Tracy H., Coach Jenn, Danica D., Johanna MB., Veronica P., Mario P., Coach Dennis, Brandon W. - 2012 CrossFit Garden City Northeast Regional Athletes
What an incredible weekend this has been for our guys and gals up here at the CrossFit Northeast Regionals! Coach Jenn PR'd her Diane time, Coach Dennis PR'd his snatch, and every single one of our athletes gave a 100% effort in each and every workout.

We would like to once again thank all of you for coming out and showing your support and love all weekend long. We wouldn't have made it this far without you guys!

One more quick special thank you to Eric and Jenn S. for lending us their tent and half a dozen chairs this weekend. We really appreciate it!

___________________________________________________________________________________

Memorial Day Murph

Today we are on a modified schedule and will be running "Memorial Day Murph" in three designated times.

We will be running the following heats:

8:00am
9:30am
11:00am

Please attend the heat that you registered for on the sign up sheet at the front desk.

Also, if you have yet to register online, please do so here.

Regionals Update: Day 2

CrossFit Garden City — Sun, 27 May 2012 03:11:54 +0000

Two days down and one to go! Amazing job today team CFGC and our individual athletes Jenn and Tracy! See below for some teaser pictures of some of the events so far (complete albums to be uploaded soon).

Brandon W., event 4

Danica D., event 3

Coach Dennis, event 1

Again, thank you to everyone who came up here today to cheer our athletes on!
___________________________________________________________________________________

Memorial Day Murph Heats

Memorial Day Murph is two days away! After registering online, sign up for your heat at the front desk.

We will be running the following heats:

8:00am
9:30am
11:00am

See you there!

Regionals Update: Day 1

CrossFit Garden City — Sat, 26 May 2012 01:12:54 +0000

Day 1 of the 2012 CrossFit North East Regional is in the books!

Great job on the individual performances from Coach Jenn and Tracy and to team CFGC: Dennis, Mario, Brandon, Veronica, Danica, and Johanna. You guys all did an incredible job today and we're proud of all your hard work. With one day down and two more to go, the action resumes again tomorrow morning at 9am sharp. Keep up the great work guys!

We also wanted to send a big thank you to all of our members and friends that came up here this weekend to cheer on our athletes. Your being there and supporting them is more important than you know. And for those of you at home who couldn't make it, stay tuned in and keep cheering on our guys and girls from a distance!

For Leaderboard and scoring information, please click HERE.

CFGC Has Arrived at Regionals!

CrossFit Garden City — Fri, 25 May 2012 02:21:30 +0000

2012 CrossFit North East Regionals

Coach Jenn, Tracy H. along with Team CFGC are prepared to take on Day 1 of the North East Regional Competition!

We will have a tent set up for those who have taken the time to come out and support CrossFit Garden City. So find us and let's enjoy the weekend together!

Safe travels to everyone making the trip and thank you for all the well wishes! We will keep you updated throughout the weekend. You can also visit the Games site for workout results and other updates.

Weekend Schedule

CrossFit Garden City — Thu, 24 May 2012 03:43:57 +0000

We will be operating on the following modified schedule this weekend.

Friday:
Regular Class Schedule

Saturday:
8am: Group Class
9am: Group Class
10am: Group Class

There will be no 9am Free Trial Class and no 11am Group Class!

Sunday:
No Classes

Monday:
Memorial Day Murph

Heats will be held at:
8:00am
9:30am
11:00am

Join Us!

CrossFit Garden City — Tue, 22 May 2012 16:01:51 +0000

CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise $1.7M - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases.

How to Get Involved

Go to the CrossFit For Hope site and register. You'll be able to create a profile and enter "CrossFit Garden City" as your affiliate team.
Once you register you can create your profile on the CrossFit For Hope site and start raising money.
There is no minimum fundraising amount and every penny helps.

The Workout - "Hope" - June 9th
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep.

Please register today and begin your fundraising efforts to support this great cause!

Enjoy Nuts...In Moderation

CrossFit Garden City — Tue, 22 May 2012 03:13:32 +0000

Excerpt from "Nuts and Phytic Acid: Should You Be Concerned?" by Mark Sisson

"Who doesn’t like nuts? They’re crunchy, fatty, nutritious, and convenient. They travel well. They even turn into butter. What’s not to like?

Well, there’s the phytic acid. Wait – isn’t that the stuff you find in grains and legumes? Yes. Should we be concerned?

Nuts contain a lot of phytic acid, AKA phytate. When something that contains it is eaten, phytic acid binds to minerals like zinc, iron, magnesium, calcium, chromium, and manganese in the gastrointestinal tract, unless it’s reduced or nullified by soaking, sprouting, and/or fermentation. Bound minerals generally cannot be absorbed in the intestine, and too many bound minerals can lead to mineral deficiencies.

By dry weight, nuts generally contain more phytic acid than similar amounts of grains and legumes. (See how they compare here).

How would our ancestors have eaten nuts? By the plastic shrinkwrapped pre-shelled and salted bagful? Or by the laboriously gathered and hand-shelled occasional handful? If you eat your nuts like you had to gather and shell them yourself – rather than gorging on them by the handful – you won’t be able to consume a significant amount of phytic acid.

You shouldn’t be relying on nuts for the bulk of your nutrients and calories. The Primal eating plan is an overall nutritious one, full of mineral-rich vegetation, animals, and yes, the occasional handful of nuts. You’re not relying on plant foods for your zinc – you’re eating shellfish and beef and lamb for the far-more-bioavailable animal-based zinc. According to the evidence I was able to find, phytic acid simply isn’t a major concern in the context of a nutritious diet, especially one that contains ample amounts of animal-based minerals and protein.

The Takeaway

You can definitely eat and enjoy nuts in moderation, an ounce or two (especially soaked) as long as you’re eating an otherwise nutrient-dense diet."

___________________________________________________________________________________

Schedule Update

Beginning this week, the 10am group class will now be offered only on Monday, Wednesday and Friday.

Please remember to reserve your spot in class.
___________________________________________________________________________________

Memorial Day Murph Heats

Memorial Day Murph is one week away! After registering online, sign up for your heat at the front desk.

We will be running the following heats:

8:00am
9:30am
11:00am

Get registered, grab a heat, and get ready for the big day!

Register online HERE.
___________________________________________________________________________________

Reading Corner

"Fast Fajitas" by Jeannette Bessinger
Top 10 Events That Used to be in the Olympics - NY Times

Gym Updates

CrossFit Garden City — Mon, 21 May 2012 03:41:36 +0000

These ladies know there's no better way to start the week than with box jumps!Schedule Update

Beginning this week, the 10am group class will now be offered only on Monday, Wednesday and Friday.

Please remember to reserve your spot in class.
___________________________________________________________________________________

Memorial Day Murph Heats

Memorial Day Murph is one week away! After registering online, sign up for your heat at the front desk.

We will be running the following heats:

8:00am
9:30am
11:00am

Get registered, grab a heat, and get ready for the big day!

Register online HERE.
___________________________________________________________________________________

Reading Corner

"Efficiency Tips: Box Jumps" - CrossFitHQ

Gym Updates & Reminders

CrossFit Garden City — Sat, 19 May 2012 02:46:59 +0000

Good luck to everyone participating in The Hance Family Foundation 5K Run!

___________________________________________________________________________________

CPR Certification Course

Sunday, May 20th, will be the CPR Certification Course for those who signed up. It will be in the afternoon from 2pm-5pm. There are 3 available spots if you are interested in participating. If so, please shoot us an email.

More information about the course can be found here.
___________________________________________________________________________________

Memorial Day Murph Heats

Just one more week until Memorial Day Murph! After registering online, sign up for your heat at the front desk. Heats will be at 8am, 9:30am, and 11am.

Register online HERE.

Water Bottles and BPAs

CrossFit Garden City — Fri, 18 May 2012 02:30:10 +0000

Kyle I. avoids plastic water bottles and BPAs.Excerpt from "How to Protect Your Kids from BPA" by Kim Goss, M.S.

"The term bisphenol A and its initials BPA may not be familiar to you, but this is a chemical you need to know about – and avoid. Seriously.

BPA is a chemical used to make products of polycarbonate plastics and epoxy resins. Polycarbonate plastics are easily molded, are very durable and have numerous applications as food containers, electronic components, and construction materials. Epoxy resins can be used to make adhesives, product molds, and insulation for electronic systems. The versatility of BPA is such that over 6 billion pounds of it are produced each year.

Here’s the kicker: Exposure to BPA is a bad thing, despite its presence everywhere. There is considerable peer-reviewed research showing that BPA is associated with heart disease, intestinal problems, diabetes and obesity. The list goes on.

Taking Action Against BPA

1. Avoid purchasing food in metal cans, as the BPA leaches from the liner of the can into the food. Although raw fruits and vegetables are best, frozen produce is the next best choice. Also, consider that there are BPA-free cans available from many manufacturers, such as Eden Foods, Native Forest and Trader Joe’s.

2. If you must microwave, better cooking choices are to use containers made out of ceramic or glass – and never heat any food in a plastic container.

3. Drink only from BPA-free water bottles. At the very least, avoid giving them any plastic bottles with the recycling symbol 7 – it’s an unlucky number representing a plastic that probably contains BPA. Plastics numbered 1, 2, 4 and 5 are BPA-free. Stainless steel water bottles and glass bottles are also good choices – but make certain stainless steel bottles are lead free.

BPAs are here to stay, and despite your best precautions you will have some exposure to this toxin. It’s in your interest to dramatically reduce how much you and your family are exposed to BPAs to help give you and them the best chance for a healthy life."

To read more, click here.

___________________________________________________________________________________

Schedule Update

Beginning next week, the 10am group class will now be offered only on Monday, Wednesday and Friday. Please remember to reserve a spot in class.
___________________________________________________________________________________

Reading Corner

"BPA-Free Water Bottles" - Good Housekeeping
"Bisphenol-A" - Whole Foods Market
"Coffee Drinkers May Live Longer" - New York Times
"How to Breathe for Every Type of Exercise" - Greatist