Tips for Exercising in the HEAT

20 May 2016, Posted by CrossFit Carbon in Blog

Summer is here!! Finally :) Now that it’s going to continually be warm, if not HOT, we thought it a good idea to review some tips for working out in the heat.workingoutheat

Extra Water

You’ve got to stay hydrated before during and after. Hydration is key in order for your muscles to grow, move, and repair themselves. When your muscles are dehydrated that’s when cramping occurs, which is VERY painful. Avoid this by drinking plenty of water and peeing all the time :)

Headbands & Towels

You’re going to sweat – this is a good thing! So make sure you bring any other items you need to help keep you dry and and cool. Headbands help keep hair and sweat out of your eyes. A small towel helps when you’re dripping and soaking with sweat. Paper towels are no good because they rip and tear once moist. Invest in something more durable and reusable…. and wash it daily!

Deodorant 

Alright folks, deodorant is essential ALL year round we all know this… but it is imperative for your hygiene as well as the respect and space of everyone else (in and out of the gym). We all know what it is like to be around the smelly person, it’s unpleasant, makes it hard to breathe (doesn’t Crossfit do that enough to us), and makes it hard to focus. Our time exercising is precious, everyone wants and deserves to enjoy it, including aromas/smells. If you’re unsure on whether or not you applied antiperspirant, simple solution, re-apply. If you’re unsure if you’re the smelly person or not, simple solution, re-apply. If you don’t have extra deodorant in your gym bag or cubby… simple solution, go buy an extra one and keep it nearby. ALWAYS have extra deodorant on hand, just in case.

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Be mindful of HEAT exhaustion and stroke

Heat illnesses fall into three categories: heat fatigue, heat exhaustion and heat stroke. Heat fatigue sufferers will experience cramps, usually in the legs and abdomen. If these symptoms aren’t dealt with right away and the athlete continues to push himself, the next step is heat exhaustion. This is a more serious response to the heat and results in fatigue, weakness and collapse. An athlete suffering from heat exhaustion may have the following symptoms: normal temperature; pale, clammy skin; profuse sweating; nausea; headache and dizziness.

You must listen to your body. Water may not always be enough. If you’re planning on sweating more than you usually do or being in the sun more than you typically are then you’ll want to look into consuming vitamins and minerals.  As you sweat you lose necessary vitamins and minerals through perspiration. Taking care of your body happens pre- during and -post workout to take advantage of your workout and recover quickly.

For more about this topic check this article or this article out.

MAY ONLY SPECIAL OFFER

05 May 2016, Posted by CrossFit Carbon in Blog, Events

Interested in trying out Crossfit?? Check out our special MAY only offer:

-If you join Crossfit Carbon during the month of May, you’ll receive the 1st month of your membership HALF OFF!!!

-Can’t beat this MAY only deal – don’t hesitate to sign up today

-Contact ivy@crossfitcarbon.com for more questions and to register TODAY
may2016 carbon

Mentally Recovering from an Injury

26 Apr 2016, Posted by CrossFit Carbon in Blog

No matter what sport you’re involved in, injuries happen. Sure some sports may be more high-risk  activities such as motorsports (i.e. motocross), base jumping, mountain climbing, etc. but injuries happen in every sport no matter how experienced you are. Injuries can be life threatening, overwhelming, and completely disheartening. However, your mindset about the injury will dramatically impact your response, treatment, and recovery.medical tent

“An injury can be a permanent setback or a gift. It’s all in how you look at it and how you respond. It’s your choice. Choose wisely.”

First – if you’re in pain, own it and recognize it! Stop and ask yourself if pushing through this pain (not soreness or fatigue) is really worth it. Be realistic and honest with yourself while reviewing your goals – is pushing through a random workout, in pain, going to get you closer or farther away from your goals?

Second – get evaluated ! If you’re having persistent pain that does not go away after a week and some rest, it’s time to get checked out. Having a professional doctor or trainer check you out can give you some answers instead of playing a guessing game and being your own guinea pig. The quicker you get evaluated, the quicker you can be on the re-bound.

Thirdly – follow through with recommended care, such as physical therapy, rest, ice, etc. Althoughphysical therapy physical therapy may seem tedious, boring, and like a waste of time, it can greatly improve your range of motion and your form!

Fourth – follow through with recommended workout plan. For instance, if your doctor tells you to avoid certain movements, DO IT. Also, what can be a huge help is asking what you CAN do, while also being aware of what you CANNOT do.

Lastly – inform your coach(es) and trainers, if you have one. Letting them know about your injury can help you be accountable, provide support, and an alternate exercise regime while you’re recovering. Informing others of your injury, you can get a great amount of support and experience from other athletes. It is likely that you are not the first to have your type of injury so reach out to those you trust and they can provide their own stories to help give you perspective.

To help you have a positive mindset, we must re-frame our thinking and below are some positives that can come out of having an injury:

  1. Time to reflect on performance and re-evaluate goals
  2. Time to focus on skill work and correcting improper form
  3. Time to strengthen weaknesses or deficits as a result of the poor form or imbalance
  4. Time to try new moves/exercises that you can perform
  5. Time to spend on activities, people, places and additional tasks that you haven’t had time for.

For more information about this topic, check here and here.

Motivational Tips

11 Apr 2016, Posted by CrossFit Carbon in Blog

setgoals

We are officially in Spring!Even though the weather here hasn’t quite been cooperating… April is two months before summer and 3 months after New Year’s and because of that, it can be a hard time to stay on track with our goals. In part, because summer is close, yet not quite in the foreseeable future and also because we’ve gotten busy! When we first set goals we make it our priority, but then over time, other life demands get in the way and our New Year’s resolutions or new goals get tossed to the side. So how do people stay focused for long periods of time? Some goals may take up to a year, if not longer to achieve, so how do we stay on track for 12 months+ especially when things get stressful or busy? Read more to find out!

 

  1. We’ve already covered this several times, but it needs to be said again and again: HAVE A GOAL(S)!!!! Whether it’s work, family, fitness, health, diet, etc. whatever you’re grinding for, yourgoal time, energy, focus and motivation will be much more in tack if you have a goal you’re working toward. You don’t need just one goal either, have goals for every aspect of your life, short-term and long-term. This way there’s always something to aim for and a reminder as to why you’re putting in the crazy amount of time, effort, money, into your job, project, fitness, house, children and more!
  2. Re-evaluate your goals weekly, if not, daily – Re-evaluation is crucial when setting goals. This doesn’t mean that you automatically change your goals every time something goes wrong or you fail, it simply means to take a step back and look at things through a different lens or perspective. This means, research, talk with a trusted mentor/coach/colleague/teammate and bounce some ideas of them. AFTER you evaluate/review is when you can decide IF you need to change course or if you can stick it out. Nothing happens right away and nothing happens without consistent effort so be patient and trust the process.finish
  3. Focus on the BIG picture – this ties into your goals, but is also a different view point. Make your goal more than something superficial or shallow. Make your goal(s) something that has meaning, passion, and value to it. Sure, you want to workout to “get in shape,” but you can make it bigger and more meaningful than that. Work out to “play with your grandchildren and see your great grandchildren born” or “to be able to retire early and travel the world with loved ones.” Whatever your desires are, make it so those are embedded into your short-term and long-term goals to increase personal buy-in and motivation.

For more on staying motivated, check out this article. Thanks for reading :) 

How to Have a Successful Workout

23 Mar 2016, Posted by CrossFit Carbon in Blog

It goes unsaid that we all want to have successful endeavors, including in work, home, family, hobbies, and in our workouts.  How do you plan to have a successful meeting or day at work?  For one, you may think success is earnedpositively. For example, going into a presentation, we want to feel confident so we might reflect on all the hard work put in.  In addition to thinking positively, many times, we plan ahead.  We decide beforehand what we want to focus on, such as our goals, and we tailor our day(s), life, eating habits, time, and so forth, in order to take steps to achieve those goals.  Therefore, one of the key factors to having a successful endeavor, including a workout, is to plan ahead.  

However, with Crossfit classes, athletes don’t have to plan their workout because everything from warm-up to cool down, is pre-programmed. This is one of the factors that some gym goers like about Crossfit, because they don’t have to sit down and spend time on what movements or exercises they will perform.  However, if you have goals, and you should (see above), even if you’re not training for a competition.  Many athletes have a general idea of what they want, for example: to be healthy, fit, “in shape,” lose weight, etc. but what does that mean? What does that look like? Feel like?  How will you know if you’ve achieved “getting into shape”? How will you know if you’ve lost enough weight to be happy with yourself?  Setting specific, clear, and realistic goals are vital to knowing where you’re going, why you’re doing this, and when you’ve made it!

Now, back to planning, lets look at your workout routine.  If you’re part of the standard Crossfit classes and only perform the hour workout you may think it can be challenging to set goals since you may or may not know the strength or WOD (workout of the day) ahead of time. Not the case. One, you can always ask your box owner or coach about your specific goals, in fact, it’s ENCOURAGED! The more you tell people the more support you’ll receive. Your coach(es) can then guide and assist you with the planning including next steps toward achieving your goals.

On the other hand, some athletes like to come early or stay after class in order to get extra work in. If this is possible for you, take advantage. This is a great time to get more mobility, more extensive warm up, cool down, and mingle with other members.  This is also a great time to try to get some work done on your specific goals.  sweatandsacrifice

Let’s review an example: Class ends and you had an awesome day – you PR’d your back squat and you have time to stay after class to work on some more skills.  You weren’t planning on staying, but you decide right then and there that you’re going to and you want work on HSPU (hand stand push ups).  In classes you’ve been doing pike push ups and wall walks, but have never tried a HSPU. So you get the ab mat and after several attempts of kicking up and lowering yourself to the ab mat you can’t figure out the kip to stand up.  You continue to press up, but fall over, unsure of where you’re going wrong.  As a result, you’re tired, your neck aches, and you go home disappointed.

Have you ever experienced a frustration similar to that one? We need to recognize it, understand where we went wrong, and change/avoid it for the future:

Again, the key to this is planning.  If you might stay late or go to the gym early, think about what you want to focus on.  From there, think about warming up and stretching those specific muscles and joints and think about what progressions and movements you should go through.  Also, don’t forget to take pride in what you did accomplish! It’s important to focus on the good things you’ve done, but also to learn from your failure.

To learn movements, we must study and practice them. That includes reading, watching YouTube, and studying proficient athletes. To put this into perspective, use the following steps to guide you to a successful workout every time:

  • -Decide exactly what you’re trying to accomplishsuccessisonlyoption
  • -Understand your abilities and apply them to your goal
  • -Do your research
  • -Know the progressions
  • -Write out the steps you will take to be successful (consult your coach about this so you can come up with a few week check-in/guide to follow)
  • -Make sure you are fully warmed up and stretched for the movement
  • -FOLLOW THROUGH (work your plan, revise it as needed, and don’t give up)

Understand the progressions,  watch more experienced athletes, and talk to your coaches! Ask them about their successes, failures, and progressions. Often, they will tell you what they’ve gone through and save you time and aggravation.

Most of all, BE PATIENT. Dropping the bar or not completing want isn’t always a terrible thing. Learn and grow from it, and speak the wisdom of your experience when helping others.

For more check out this article.