Coach Dan’s Sunday Spotlight 3.22.2015

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Good Afternoon CFTP,

Another great week at The Point. This Open season has been awesome for me as a coach. I love being able to watch you all accomplish amazing feats. During week 3 when muscle ups were announced I know many of you were super disappointed because you had never done one before. For many of you that disappointment turned into elation when you accomplished not only your first muscle up but for a few of you your first, second, third… It is amazing what we are able to do when we stop telling ourselves that “it’s impossible” or “that’s just one thing I won’t ever do in CrossFit.” Since the announcement of 15.3 we have had 10 people get their first muscle up! That is an astounding number. So proud of all of you. As for those who were going for their first one but weren’t quite there. Please don’t let this just be a “I’ll try again when I am forced to.” Take what you learned over the weekend and commit yourself to doing drills so that you can get yourself up on those rings. I have showed you the drills necessary to accomplish the task. You know what your weakness is on this specific movement. Work on your weakness. If you don’t work on it you won’t get it. It takes your attention and dedication to reach that goal and I will tell you now, when you finally get it… IT’S GONNA BE SWEET!

This is the final week of the open. It’s bitter sweet for me. Bitter because I love seeing you all push your limits and accomplish things you never thought were possible. Sweet because now, if you’re like me, you have seen your weaknesses and now it is time to get a plan of attack to conquer those weaknesses and make them strengths. We will be able to get back down to business without the open to mess us up. No more excuses to pushing ourselves in the WODs and no more excuses to why we only came in twice this week… My hope is we use this year’s open as a benchmark for ourselves and for our CFTP team. I know I will be using our statistics and programming to attack our gym weaknesses. Will you do the same for yourself and your weaknesses? Are you going to make that commitment to face your fears and your “limitations”? Will this be the year you finally figure out how to overhead squat? Will this be the year you focus on your olympic lifting so when that blasted 1-rep max comes out next year you aren’t sitting there at the bottom of the gym?(That last one is for me!) Will this be the year you spend a little more time on your mobility and flexibility to ensure a healthy body? We all have things to work on. We all must make a conscious decision on what areas we need to work on to be better.

This year our CFTP team has done very well. I have been very impressed with the performance of our athletes. I truly believe that if we continue the progress that we have accomplished over the past year, we will be contenders. We have the potential and we have the atmosphere. We as coaches are here for you. We will do whatever it takes to get you to accomplish your goals. There is not one of our coaches that wouldn’t drop everything to help you and give you advice. We all have the same goal and that is to help you accomplish your goals.

To finish off this open season we will be having a big open finish at 6 PM on Friday night at The Point. We will all do the WOD and we will be having a BBQ afterwards. Shante “Shamrock” Reeder is putting the details together so if you are able to help with planning this big finish BBQ please don’t hesitate to hit her up! I would love to have the whole crew there Friday night. Let’s finish this season off with a bang!

Coach Dan

Nutrition Advice from Amy Robinson:

Week 4  – Acid vs Alkaline

I have never been one to promote any “one” particular diet as the “best”. However, one thing I do strive for is creating an alkaline environment in my body. All foods have the ability to change your body’s normal pH – which is the alkaline and acid balance – and thus can affect your overall state of well-being. The body is always striving toward balance, so it’s possible that imbalance and disease can set in when the body is dealing with too many acid-forming foods and too much stress on a regular basis.

So what is pH? Water has a neutral pH of 7 and blood has a pH of 7.35 to 7.45, which is slightly alkaline. Essentially, your body works hard to maintain the proper pH in organs, tissues and body fluids while neutralizing acids. You have to feed your body what it needs –meaning alkalizing fruits and vegetables – so that it can properly maintain the delicate balance, because it can’t do it on its own for long.

I have read that to maintain health, the diet should consist of 60-75% alkaline foods and 25-40% acidic foods. To restore health, the ratio is slightly higher to about 80% alkaline and 20% acidic. Most fruits and vegetables are alkaline in nature. Generally, alkaline forming foods include: most fruits, green vegetables, herbs and seasonings, and seeds and nuts. Acidic foods include meat, fish, poultry, eggs, grains, and legumes. So is eating more fruits and veggies news to you? Probably not. Now you just know 1 more reason why it is important. However, also notice, this isn’t saying eliminate food groups either. It’s all about balance.

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