Where are you on Saturday mornings at 7:00am? Come join us for run! Every Saturday at 7:00 is a Running/Endurance WOD!!!! Get out here and get your run on!!!!
Join Team Structured as we run a adult 5K, (Kids 1k), together to raise money for such a great cause.
When: April 26th
Where: Cal State Fullerton
Distance: Adults 5K, Kids 1K
We will have a group that will lead the kids. The adult team will run together as a team!!!!
What a great time hanging out with such great people. We can't be more grateful and blessed to have each and every one of you in our lives. Thank you for trusting us with your fitness goals and desires. We will continue to make each and every one of you stay in the best shapes of your lives. Have a great weekend!
All Morning classes did such a great job refining the art of climbing a rope. (Shout out to Chelsea for PRing her rope climb this morning!!!!!!!!)
Rope climbs are a skill that gets better the more you do it. Here is some food for thought as you guys attempt rope climbs this evening:
1. Use your feet and legs as much as possible! This not only makes climbing easier and faster, but safer as well.
Take the extra time to get a good "lock" with your feet and legs. If the rope is slipping between your feet, you are forced to use your upper body more than necessary to keep from sliding back down the rope.
2. Get as much distance with each pull as possible. To do this, bring your feet as high as you can each pull and then stand up and reach as high as you can for your next pull. Less pulls = less work and faster rope climbs!
3. Don't just slide down the rope after you get to the top. Minimize rope burn by descending in a hand over hand fashion, while keeping your feet and legs on the rope for safety.
4. Lastly, wear pants or tall socks! Nobody likes rope burn!
This week has been tough for a lot of you. It is very important to learn how to proactively better yourselves to assist in a faster more efficient recovery. Here are 3 wa
Foam rolling is a newer trend in flexibility training. Foam rolling incorporates use of a large foam roller and one’s own body weight to apply a deep massage. Users are encouraged to roll back and forth over muscle groups, pausing on tight and tender areas known as “trigger points,” which encourages overactive muscles to relax. Foam rolls range in density, size, and price, so you’ll need to experiment and see which type is best for you. While some like the active full-body movement across the foam roller and the fact that it can also be used in strength exercises, others may find controlling their body weight to be difficult.
Ball rolling is similar to foam rolling in that a user uses their body weight to apply pressure, but instead of using a broad foam roll, a smaller ball is used. Unlike foam rolling, which works on larger muscle groups, ball rolling is a more targeted approach. One advantage to this method is that you can ball roll with common household items like a tennis ball, racquetball, or lacrosse ball. You’ll probably want to start off with something soft like a tennis ball and work your way up to something more dense like a lacrosse ball. All you need to do is place the ball between your body and the wall and roll around, looking for trigger points. While some prefer a more targeted approach, others may find such localized pressure to be a bit too much for their pain threshold.
Massage sticks have become popular in athletic training rooms across the world. Think of the massage stick as a rolling pin for your muscles. You control the amount of pressure applied and work the massage stick back and forth until your tight muscles begin to loosen. Massage sticks are convenient and allow you to isolate areas of the body more than foam rolling, but the sticks themselves can be pricey and some people find that the use of one’s arms to be taxing and just a trade-off of where their tension is.
I wanted to share a little bit about one of our athletes, Ivan. He is an amazing asset to our box. His own determination and work ethic truly sets him apart from the rest. He has grown so much over his short time here with us. He is a leader amongst the other athletes. When athletes walk in the door they often see what Ivan did on the WOD so they can attempt to achieve the level he has obtained and earned.
Thank you Ivan for being a part of our Structured family!!!
CrossFit is a great community. We show up to class, see the same group of people day in and day out. The coolest part of this tight group of people is we often don't even know a whole lot about these individuals outside of the box. Last week there a major fire up in Glendora. One of our athletes spent two full days battling this fire while protecting a whole neighborhood from burning down. The next day he shows up to work out and leaves just like any other day.
I just wanted to thank and give a shout out to Kurt for saving the lives of others and risking his own to save the homes of complete strangers. Granted it's your job, but thank you for all that you do!
We have found a very tasty Italian dish that you can make early in the week and enjoy for several days. It contains a combination of some good ole vegetables, eggs and sausage.
8 eggs 8P
15oz of italian or breakfast sausage 10P
2/3 cup of diced onion 2C
2 1/4 cup of diced tomatoes 3C
12 spears of diced asparagus 1C
1tsp of minced garlic
1/4tsp of black pepper
1/2tsp of italian seasoning
1Tbl of olive oil
Preparation: Heat the oil in a large pan and then add the sausage. Let the sausage cook for 5-7 minutes, while the sausage is cooking pre-heat the oven to 400 degrees F. Add onions, garlic, and asparagus to the sausage and cook for another 5-7 minutes. Place the eggs in a large bowl and scramble with the seasoning and pepper. Add the sausage and veggie mix and tomatoes into the eggs. Once all of the ingredients have been folded in, pour into a 9″x9″ baking dish. Place in the oven and cook for 25 – 30 minutes or until the top is golden brown. Divide into six evenly cut pieces. This will make 6 meals at 3P and 1C. Add some Avocado on the side and finish off with an orange.
Ever heard of Tony Sinclair? He’s that guy who says: “Everything in moderation- and that’s how you Tanqueray”. Well Tanqueray is gross in my opinion, however he was right about the moderation part. There are three hormones which I want to touch on: insulin, glucagon, and eicosanoids. The major point of the first two hormones is to regulate blood sugar levels.
Insulin is like a syringe that is injecting carbohydrates in the form of glucose into the cells of the body (the liver, the muscles, and fat tissue) where it is then stored as glycogen. This is fuel for the body. Glycogen is necessary and it’s AWESOME. This is what gives us our energy to perform a high percentage of the work. When blood sugar levels become high, insulin levels also spike up, and cause the body to store energy, stop using fat as an energy source, and attempts to ‘regulate’ the blood sugar levels.
When we eat high glycemic load carbs such as refined sugars, insulin levels spike and it’s like this hypothetical syringe is being pushed way too fast and jamming glucose into the cells of the body. This becomes a big problem when this is repeated and happens frequently. The cells of the body start to become insulin resistant and they say “no please thank you I’ve had enough” and the hormone is like “but take more I have much more to give” and then the cells are like “but I don’t want any more I’m stuffed leave me alone.” Anyways, the pancreas only knows that blood sugar is too high still, so it releases even more insulin.
See a really bad cycle starting here? This is where we get slammed with type 2 diabetes, and it’s very difficult to get out of this cycle once it’s started. By eating veggies and fruits with fiber and lower glycemic load carbohydrates, we don’t spike our insulin levels as much and we stay far far away from this cycle!
Glucagon on the other hand is released when blood sugar levels drop. Its ultimate role is to prevent
hypoglycemia, and it does this in a fairly complicated way. It first tells the pancreas “Hey we need to make a sacrifice to the sugar god,” and the pancreas decides ok we must start glycogenolysis and release glucose into the blood stream.
If you balance the levels of glucagon and insulin, blood sugar levels stay relatively the same as they were before you ate, but now all the sudden your muscles and liver are full of energy again. WHOA I know that just blew your mind. Zone-diet eating ring a bell here?
The last hormone to talk about is eicosanoids. These fast acting signaling hormones are super powerful and control inflammatory levels in the body, and are created from omega-3 and omega-6 fats (oils, nuts, seeds, avocado, etc). They act upon and control the immune system, inflammation system, vasodilatation, vasoconstriction, sleep patterns, adipose tissue differentiation, and the list goes on. This means that eating a good ratio of omega-3 to omega-6 fats and the right levels of insulin and glucagon will give you better sleep, less body fat, a better working blood delivery system, reduced inflammation after a workout, you’ll get sick less, and you’ll have more energy. I know it’s crazy, and the system is so complex it’s not fully understood. But the discovery of these signaling hormones won the Nobel Prize. So this stuff is legit.
Boom! That just happened. Have a great weekend.
So much fun this morning during our 8AM WOD. You guys all did so well. See you guys next week!
Show up. Be awesome. Repeat!!!!!