1. food and drink
2. desserts and baking

May 2015
CROSSFIT MONCTON
Monthly
Newsletter
Comfortable being Uncomfortable
“Get comfortable being uncomfortable.”
This is a common phrase that can be heard in
CrossFit gyms across the country. For me, as a
competitive athlete, the phrase makes sense. In the
heat of competition, I know things are going to be
hard. I know my muscles are going to burn. I know it’s
going to be hard to breathe. I know I’m not going to be
comfortable trying to work out faster, harder, or longer
than my competitors. Getting comfortable being
uncomfortable directly translates to my goals in the
sport of CrossFit. I know I need
to approach all of my workouts
(or try to at least) as if it was a
competition. Practice like you
play – get comfortable being
uncomfortable. It makes
sense.
But what if your goal ISN’T to
compete? Why do YOU need
to get comfortable being
uncomfortable? What if your
goal is to just stay healthy?
[1]
Isn’t the fact that you come in every day enough?
You’re moving…why push it? Why is it important for
you to be uncomfortable in your own workouts?
To answer that question, you may have to revisit the
original reason you joined the CrossFit community. Did
you want to get fit? Look better naked? Become the
next Rich Froning? Regardless of the wording of your
actual goal, most of us found CrossFit because we
were looking for something that would get us results,
some sort of change in our current routine. But, like
anything in life, it’s what you put
into it that is going to directly
effect what you get out of it.
Walking into a CrossFit gym
and simply going through the
motions of a workout is not
going to yield the results you’re
looking for. If you’re constantly
working at the same rate and
doing the same movements, it’s
going to yield the same results.
This idea of pushing personal limits to an uncomfortable level is the very foundation of what we
strive do in the gym every day regardless of whether you’re a competitive athlete or not. CrossFit
is actually defined as “constantly varied, high intensity, functional movements.” [1] You cannot
have one part without the other if you want the program to be
effective. All of the parts work hand in hand to get the results we
are looking for. Lucky for us, CrossFit takes care of two of the
three of these components. There is little to no thinking involved.
The programming we see every day covers the “constantly
varied” and “functional movements” parts of the magic elixir. Our
job is to just add the “high intensity” part – the uncomfortable
part.
So what does it mean to be uncomfortable? It does not mean
that we need to be puking after every workout or that we should
try to hit PRs that are not practical given what we have done in
the past (i.e. – adding 50 pounds to the bar at a time). What I
mean by “uncomfortable” is pushing for one more rep when all
you want to do is drop the bar and rest. Uncomfortable can mean
going for another strict pull-up even though it might mean you
fail. Uncomfortable is aiming to keep your rowing pace under
2:00 in a 1000 meter row even though you’ll be a bit out of breath
when you get off the rower for the next movement. It simply means continuing to move faster and
go heavier even when you don’t want to.
In one of Greg Glassman’s (the founder of CrossFit)
articles in the CrossFit Journal he nails this idea on the
head, “Intensity and results
are directly proportional,
but intensity and comfort
are inversely proportional.
Choosing for greater
intensity is choosing for
more fitness, but also
greater personal sacrifice
in
the
form
of
discomfort.” [1] If you want to see any change, you have to learn
to push it. The very foundation of CrossFit is built on being
comfortable being uncomfortable. That’s what gets results.
So why should you get comfortable with being uncomfortable?
Because success is not a goal, it’s bi-product. It turns out
that being uncomfortable is what gets results.
via CrossFit Invictus
2
GF/PALEO ORANGE POPPY SEED MUFFINS
Ingredients
Instructions
⅓ c. + 3 T. liquid egg whites
Preheat the oven to 350 degrees F. Line a
muffin cup pan w/ paper liners.
¼ c. granulated stevia
In a large mixing bowl, combine the egg
whites, stevia, coconut milk, and evoo.
¼ c. full-fat coconut milk
Stir in the coconut flour, salt, baking soda,
orange zest, and poppy seeds.
¼ c. extra-virgin olive oil
¼ c. coconut flour
Pour the batter into each prepared muffin
cup, filling about ¾ full.
¼ t. salt
Bake for 12-15 minutes, or until a toothpick
inserted into each muffin comes out clean.
¼ t. baking soda
zest of 1 small orange, plus more for
garnish
Serve topped w/ melted coconut butter and
a bit of fresh orange zest if desired.
1 T. poppyseeds
Serves: 6
slightly melted coconut butter, optional
!
Check out more Mother’s Day Brunch Ideas
at Mangia Blog!
3
ATHLETE PROFILE
DAVID FLINN
When did you join CFM? Had you been involved in other gyms
or fitness programs before?
I joined CrossFit Moncton in January of 2012. I have been a member
of "regular gyms" on and off throughout my life but never with any
consistency or strong commitment.
Do you have an athletic background?
I have always been involved with sports...baseball and hockey at
various levels of competition and really anything else that involved
some sort of competitive aspect.
What made you decide to join CFM?
When I joined CrossFit I was easily 25 lbs over weight and felt awful.
Everything hurt (I specifically recall my Achilles' tendons always being
tight and sore) and I was tired all the time. I made a decision at
Christmas in 2011 that I was going to do something, I had a 5 year
old daughter who I didn't want to feel she that had an old,
overweight dad! I did a search online for a personal trainer and found
a picture of Kevin holding a
broomstick talking about the
“CrossFit is as
wonders of CrossFit, I signed up
for the Saturday morning
much a part of my
introductory class and the rest is
lifestyle as
history!
brushing my
teeth!”
What are your fitness or skill
goals? Have you accomplished
any of them?
My fitness goals have evolved over
the last 4 years...I have gone from trying to lose weight to wanting to
compete at a high level and now settling in at trying to be the most fit
me I can be! The benefits of that evolution has been that I have
gotten stronger, have more capacity and have a clear understanding
of how my body reacts in certain conditions. But the greatest gift is
that I now know how to eat and if I commit to that knowledge,
amazing results follow!
4
Stats
-CrossFitting
since 2012"
-Deadlift: 355#"
-Press: 155#"
-Grace 3:50 (ish)"
-500m Row 1:32"
-5K run 26:29"
!
Do you remember your first workout?
My first workout was Cindy, I remember vividly trying to get in and out the rubber band for pull-ups and
about round 3 being so tired and confused that I almost hung
myself in it! I loved every minute though!
!
Which of the 10 components of fitness (endurance,
strength, speed, flexibility, accuracy, balance, agility,
coordination, power, stamina) have you found to be
the most challenging? In which ones have you seen
the most improvement?
Flexibility and stamina seem to be the most challenging
components of fitness for me, but I have noticed great gains
in strength and power!
!
Describe the atmosphere at CFM.
The atmosphere at CFM is great! I love the fun environment
and the adherence to proper technique. It is structured just
enough to demand commitment and loose enough to always
laugh and have fun!
!
Give us a few words of advice for someone in their
first month of CrossFit.
I have told many people who have just started CrossFit the
exact same thing over and over and it is simply this...commit
to 2-5 classes a week for 3 months. All (well most) of the
fear will disappear, you will gain confidence in the
fundamentals, you will have greater capacity and most of all,
the results will be amazing!
!
What would you tell someone who is hesitant to try CrossFit?
Don't be. Make the commitment, stay true to the technique and start with
low weight and then come thank me 3 months later for changing your
life! :)
!
What is your best (and worst) WOD memory?
The best WOD memory I have is completing a 5k run, I never thought I
would be able to cover that distance in under 30 minutes. My worst WOD
memory...Murph, need I say more?!
!
What is your favourite lift? Favourite WOD (or type of WOD)?
My favourite lift is the clean and my as far as WOD's go, anything with
pull-ups and squats (kinda like the Deck of Death)!
!
What would you say is the greatest benefit you've received from
joining, (not including fitness?)
Aside from fitness, CFM has given me a new sense of mental toughness that I apply every day. Knowing
that I have overcome fears and challenges in my workout life, proves that with the right commitment in
technique in my work and family life, all is possible!
!
Any other comments?
I can't imagine my life without CrossFit, it is part of my lifestyle like brushing my teeth.
5
WHAT’S COMING UP IN THE CFM COMMUNITY?
!
!
May 2-3
SPRING FLING! at CFSJ
!
!
!
!
!
Running Clinic at CFM
May 7
!
!
!!
!
!
!
May 12
Prep Class Begins at CFM
!
!
!
!
!
!
May 15
Bros, Bars, and Beer at CFM
!
!
!
!
!
WOD & Wine at CFM
May 22
!
!
!
!
!
!
L1 Certificate Training at CFM
June 13-14
!
!
!
6
L1 CAME to CFM!
!
!
!
!
!
7
Interested in joining?
!
Come try a FREE workout on
Saturday morning at 9am. Leave
your money at home. We don’t
want to sell you anything; we
just want you to feel the
difference CrossFit can make.
!!
!
!
Contact Kevin Wood at
[email protected] to
confirm your FREE session, or
call (506) 962-0710.
!
8
CROSSFIT MONCTON
359 Baig Boulevard
Moncton, NB