CROSSFIT BECOMES HER

Even without talking...Jade knows how to rock CrossFit style!

This is a little info from her mom, Coach Tami;

Her full name is Jade Hope Rigby. At my ten week appointment I was told she had a about a ten percent chance of survivng and being normal. At about twenty five weeks her heart was 70% of her chest so we had to go to the heart specialist at primary childrens. Needless to say they really didn't know what was wrong the first time we went. And they didn't really figure it out until she was born. Every week I had an ultra sound with her. She stopped growing about 33-34 weeks inside of me and no one knew why. She is our little miracle.

Congratulations Coach Tami! She's absoloutely beautiful!

PS...SO glad to have you back at the box!

Love this Article....

When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.

You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on www.crossfit.com? Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.

Here are some simple tips to be better at performing full range of motion movement within your workout:

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

So there you have it. Five surefire tips to make you a more successful CrossFit competitor. Feel free to tip me at my PayPal account.

By Freddy Camacho | Athlete and Owner of CrossFit One World

How many times have you looked at the clock and realized "oh my gosh! It's already noon and I haven't even eaten breakfast yet"? Well, I have done it plenty of times. The worst part of it is I usually grab the first thing I find to eat...and thats usually not good.

If you are really serious about cleaning up your diet, I suggest packing a cooler. Does the thought of filling a cooler freak you out?

Follow these simple rules to make packing a clean-eating cooler a breeze.

* Never boil one egg when you can boil a dozen. It takes the same amount of time and far less work to do a bunch.

* Buy family sized packs of chicken breast and gril or bake them all at once. Have one for dinner and voila! The rest will do for meals during the week.

*Look for large turkey breasts at the grocery store and roast it up for dinner and the next days meals. The bonus here isthat your roast turkey is not loaded with sugar, sodium and other hidden ingredients.

*Pack easily portable foods. Like apples, bananas and pears that are a complete serving in themselves.

*Put a small jar of natural peanutbutter in your cooler soyou can reach for it when something quick. Pair it with a crunchy apple for a perfect midday snack.

* Carry a pre-measured amount of whey protein powder in your cooler at all times. Mix it with water when you need something fast.

* Carry wraps. Whole grain wraps aare ideal low-fat ways to transport food both to work and to your mouth. They keep well and are inexpensive.

* Low-fat dairy. Like cottage cheese, string cheese and unsweetened yogurt are great to toss into the cooler as well. Look for plain varities which can spice up yourself with berries and fruit.

* Don't forget to prepare loads of raw veggies. Slice them and store in an airtight container. Veggies are excellent complex carbs to munch on with lean protein- The PERFECT combo!

*Complete your packing with water. Remember, you will need about 1 to 2 gallons per day.

Had to repost this quote a friend shared on FB