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07. Oct
Box News, Observations

Killing Fat Roy- Part 3- A Dream, a Vision, a Competition

September 2013 A Dream turned to a Vision and that turned into a Plan- Only a few days into my CrossFit journey I was having a discussion with Coach Matt or Greg and in that conversation I said that I wanted to lose 50 pounds. Losing 50 pounds was just a dream. But, early on, as I worked through the program, I started to think that it was actually possible. I even allowed myself to imagine what my life would be like if I were to be 50 pounds lighter and healthier. How would my knees feel? My back? my feet? Could I now tie my shoes? Tying your shoes seems like a small thing but that is the type of thought that was going through my mind. For so many years I would do the exact same thing over and over again and expect a different result. I guess that is the definition of insanity. I had lost hope and doing what I knew was all I knew regardless if it worked or not. Trying CrossFit for the first time for most people that have limited mobility, old nagging injuries, weight issues, or whatever various limitations, seems like an impossibility. I have even heard people say “I am scared to try CrossFit.” The truth is I was more scared of what would happen if I DIDN’T try CrossFit. I knew if I didn’t try it I was on a collision course with many impending health issues that had given me some nice little warnings signs like High Cholesterol and being a borderline diabetic. I have had to have injections in my knees several times because I would get to the point I couldn’t go a day painless. The worst that could happen if I tried CrossFit would be I that I might fail. That’s it. But, what I found at CrossFit Combustion is that failure never really entered into the equation. Wether it’s the coaching, programming, the supportive community or most likely a combination of all of the above, I’ve seen that if I just show up, do the work and eat how they have taught me to eat, I just could not do anything but succeed. Now as I write these words I can say I have taken back control of my life and started a chapter that I never thought I would get to write. The dream of being fit and able to live a physically active life had become a vision. I haven’t reached all of my goals as I have set many, but the goal of losing 50 pounds has been checked off the list. Saturday morning September 21st 2013 I stepped onto the scale and it read 261. That made a total of 52 pounds gone since the day I walked into the doors of CrossFit Combustion weighing 313. Now on to the next goal on the list……. September 21st, 2013 It Takes Two to Tango- First things first, I have to thank Jeremy…

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16. Sep
Box News, Eating Fit, The Owner's Corner

My First Competition- What should I bring?

Well, well, well. You’ve been doing CrossFit for a while now and you’ve decided to see what the competitive side is like. You’ve consulted with your Coaches, tailored your training, reigned in your nutrition and you are mentally ready to go. But, you may not be sure of the logistics of what you will need for the day long competition. This Sauturday, September 21st, we will have SEVEN 2 person teams participating in CrossFit Talon’s Takes 2 To Tango competition. This will be many of our member’s first CrossFit competition. We feel that it will be beneficial for you to have a checklist of sorts for “What to Bring”. FOOD This one gets it’s own category. Coach Greg said it perfectly: “be prepared to graze”. This will be an all day affair but, you may not feel like eating entire meals. You may even have to FORCE yourself to get something in. Everyone is a little different when it comes to how his or her food needs to happen on the day of a competition. As far as nutritional timing, you need to get something in post workout, every workout. You may have a couple of hours break between sessions. Here is a list of foods that we recommend: WATER- lots of it, NO Gatorade or the like. Protein powder (shake made with coconut water or water, water) Sweet potato chips (chop up a sweet potato, toss in olive oil, bake at 425 for 20 minutes or so) I’ll be bringing two large potatoes made this way. Grilled chicken breasts (2-3) A salad with lots of greens, a chicken breast and a healthy fat (i.e. almonds, olive oil, coconut oil). This may be the only full meal that you will want for the day but, it may not be. Athlete dependent. Fruit- (3-5) any and all Nuts- a bag of almonds or cashews will be perfect WATER- it’s worth putting on the list twice OTHER LOGISTICAL ITEMS Cooler Your gym bag http://crossfitcombustion.com/you-need-a-gym-bag-whats-in-mine EZ Up- We have two coming but, might need more Comfy chair Mobility- foam roller, lacross ball, etc. Clothing- 3-5 T-shirts, 2-3 pair of underwear (if applicable), 2-3 shorts, Lifting shoes, 2 pair minimalist shoes Camera or phone Sunscreen Athletic tape Gloves or gymnastic wraps Cash- there might be vendors there with cool stuff that you will want to take home   Please let us know if you think of anything that is not on this list that should be. Have fun!

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22. Jul
Box News

Dead Period Training Camp

From June 24th to July 5th is “Dead Period” for High School athletes. This is a time in which their coaches and staff have no contact with student athletes. While many kids take this time to hang out with friends, eat Twinkies and play video games, some kids choose to work hard instead. This year was our first of what we hope to be many years for hosting a Dead Period Training Camp. I think the guys would agree that it was very hard work but, without a doubt, worthwhile. In just the short 2 weeks of working Monday, Wednesday, Friday, each of the boys saw big improvements in agility, strength, flexibility and speed. Fortunately one of our members is Roy M. He is a competitive power-lifter and is a huge fan of CrossFit. Not only has CrossFit Combustion helped Roy to be a healthier, stronger version of himself but, he believes in it so much that he encouraged some friends from Independence High School to come to our Dead Period Camp. While CrossFit is a General Physical Preparedness Program (GPPP) what we have found is that it will also make most athletes in most sports better at their sport while not necessarily training toward that sport only. Essentially, the fitter one becomes, he or she will improve at his or her sport just by doing CrossFit. It works over and over again. That was the experience of these guys too. They each learned many movements and lifts: Pull-ups, dead lifts, squats, power cleans, snatch and lots and lots of Prowler pushes, just to name a few. The explosiveness and speed that they gained in such a short time was jaw dropping. We really put the camp together on short notice. However, after it started we continued to get a great deal of interest in what we were doing. We will absolutely continue to host camps like this one. If we can help young athletes get better at their sport and take the opportunity to sing the praises of good nutrition…CrossFit Combustion will be there!  

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06. Jul
Box News

Crossfit Combustion Launches New Website

We are excited for you all to see our New Website! We see this as a huge step forward for CrossFit Combustion as a community and a business. Events, Schedules, Fundraisers, Happenings- In the past we have used FaceBook to keep you in the loop on happenings at the box. Our hope is that you will visit this site often and that this will become our “go to” method for keeping up with our community’s happenings. Whether that is for the schedule for charity fundraisers, for the CrossFit Open or any event coming up, we want this to be where you get all of the information for those events. CrossFit, Nutrition and Fitness information- We want this site to be your hub for all things CrossFit. We will constantly be updating the site with videos of movements, inspiration and of our box. One of the most important parts of your fitness journey is, of course, nutrition. Again, we want this to be a hub for your nutritional information. This will also be something that we will update often. Functionality- In the coming months, we intend to make the website highly functional for you, the member. We are currently working on providing the ability to log your WODs on our very own site. There are tools like this already available but, we are making sure that we choose the right method for us. This is in the works now and we will let you know when the next step has been taken. We are really fired up about this new feature coming soon. CrossTalk- This will be the blog section of the site. It will act as a “catch all” and will be the center piece of the site itself. So rather than see an article from a coach or a testimonial on the FaceBook page, you will now find it here. We are expecting this to be the area most visited by current members. We hope you enjoy this new Crossfit Combustion medium that will help better serve our members and we would love to hear your feedback!

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