Nutrition Clinic Follow-Up

I know there are several of you that couldn't make it to our Nutrition Clinic this past Saturday and I will have an alternate date posted ASAP so don't worry! We had a good group this weekend, very focused on improving their nutrition to match their performance in the studio. Since starting our series of Nutrition Clinics last year we've helped many of our clients achieve their desired results in terms of body fat reduction, improved energy and improved performance. We know this works because we had another round of multiple PR's recorded this week for several clients on many different levels - check our Facebook page for highlights.

After preaching to the masses yesterday I decided to start this week by re-calculating my Zone (which you should do every few months or when you realize a significant gain/reduction in body composition) using the same tools we discussed during the clinic. From ZoneDiet.com online calculator I have realized a reduction in body fat from 15% to 14% and increase in lean body mass from 162 to 168 lbs. So, I'm heavier now at 195lbs, but carrying 6 extra pounds of muscle - so that's good, especially since body fat dropped a full percentage point. (Practice what you preach - I know this stuff works!) Remember, these are not absolutely exact numbers but reference points - we use the numbers to build our Zone.

Using these updated numbers my new Zone now goes up from 16 blocks to 17 blocks and it's going to look like this: 17 P ~ 9 C ~ 75 F Can you figure it out? I am using the Athlete's Zone @ 3x fat so my "baseline" Zone starts @ 17 P ~ 17 C ~ 51 F. Knowing my body and performance I know I can safely cut my carbs in half so I have deleted 8 blocks of carbs and added back 24 blocks of fat to get my final Zone Rx'd of 17 P ~ 9 C ~ 75 F. (Yes, if you are trying to figure out the details with a calculator it means that approximately half my calories are coming from F-A-T! Please don't forget there are many "hidden" calories in the Zone block system, right? That's why we don't worry about counting individual calories - you'll go nuts!)

I need to sit down this afternoon and figure out how I am going to split up my meals and prepare my meal plan for the week. Remember, if you can cook in bulk and make the majority of your meals ahead of time it will help you to stay on-track. I'll post my meal plan for the week online once I have everything organized so you can see how I will stay in my Zone.

"Half-Assed"

We were joking around with the 8 a.m. crew earlier today and at one point is was asked if I was mad at everyone because I sent out that kick-in-the-pants email yesterday. No way!!! Truth be told I am really proud of what everyone has accomplished in the past few months. However, there have been instances where we've done some things "half-assed" and that can get under my skin. Mainly because it seems like everywhere I go people are content with doing things "half-assed." Do you guys know what I'm talking about? It's everywhere!!! It really gets me depressed at times, how lazy our society has become where we should expect sub-par service, products, and commitment from individuals and accept that as the norm. So, when we are at CrossFit I feel like here we have an hour of our day where we can actually have control of all the elements around us - we can put 100% effort into what we do - we can (and should) expect EXCELLENCE! Now, excellence doesn't mean that you are going to blow the doors off the WOD or set a PR every day - in fact you may downright struggle to get through it! But it does mean that you show up and sincerely care about performing your exercises correctly and with great discipline you force yourself to commit to finishing the WOD the best way you can on that day. There should be nothing "half-assed" about your attempt, because you care more than that and you are proud of what you do here at CrossFit. That was really what I was feeling when I wrote that email yesterday, because at the end of the day this is my profession, my livelihood, my passion, and I care about whether or not we are providing a quality experience for everyone. You may not like every aspect of the program because it's hard, but you are a better person because you are doing it - and you are doing it with commitment and discipline and YOU ROCK because of that!! ~ J

p.s.- how many of you set a PR on "Nicole" today? Post it here!!

FYI ~ Pose Running Clinic w/Coach B, 11.07.09

Pose Running Clinic set for Saturday, November 7th - CrossFit Fort Myers Clients Only - Pre-Registration Required - No Cost! Improve your running technique - sign up now!

FYI - Olympic Weightlifiting Seminar w/Daniel Camargo Dec. 5

Olympic Weightlifting Seminar w/Daniel Camargo set for Saturday, Dec. 5th - CrossFit Fort Myers Clients Only - Pre-Registration Required - Cost $150 - Five (5) spots left!!!

CrossFit Football Certification 10.17-10.18

I'll have to say that I was a bit intimidated heading to Tampa last Friday afternoon knowing that we would soon be engaged with Professional Athletes of the highest caliber AND that we were expected to perform at a relatively high level in order to pass the CrossFit Football Certification.

We did it, and it wasn't easy but it was a blast!! I am still sore in places I haven't been sore in years, including the muscles in-between my toes, WTF?!?! John Welbourn and his staff put us through our paces, which they needed to do because they brought up a very good point and that is too many people try to coach from the sideline without ever having done the actual work - now, we (Coach B, Smack and myself) can honestly say we've experienced the work!

The CFFB Certification Team was an awesome bunch of individuals, with years of experience in their specific areas. John is a 10-yr veteran of the NFL with over 100 career starts. Max Mormont is a Nationally ranked Olympic Weightlifter and CrossFit Level III Certified Coach. Raphael Ruiz operates OneFourFourOne Training in Tampa and is an expert Strength & Conditioning Specialist with over 50 professional athlete clients to his name. In addition to all of that we had a special "guest" appearance by Houston Texans FB Boomer Grigsby. Boomer helped all of us with our lifting and workouts and added great insight to what actually goes on in and around the game of football at the collegiate and professional levels.

We were made to lift, sprint, jump, stretch, balance, and compete for time, reps, weight, etc. There were lectures on nutrition, programming and coaching techniques. It was over waaaaay too quick for me. As tired and beat-up as I felt on Sunday afternoon, I was actually very sad to be heading out. We could have spent an entire week learning from those guys! Incredible stuff, and we'll be glad to share many new things we learned with the rest of the crew as we debrief and discuss our notes and information from the clinic.

Just remember this ... "DEAD BUGS" ... nuff said ~ J

10.05.09: Updates for October

Fight Gone Bad IV Wrap-Up

Firstly, a HUGE thank you for everyone that participated in and/or helped with our Fight Gone Bad IV fundraiser. What an awesome event! We raised over $4000 and CrossFitters from around the nation raised over $1 Million combined.

We've decided to keep the pictures on our website for the month of October, they are so good! Special thanks to: Spaz for taking such great pics and burning each of us a professional quality disc! Patty & J.Brod for hosting the post-wod party AND providing the special timer clock that everyone loves so much! Leah for getting four of her friends to participate in the event, I don't know how you talked them into that?!?! (it was great!) The early morning set-up crew and our volunteer "Rep Counters" Liz and Pink, we're sorry you couldn't participate but we really appreciate your help! Next Year it will be even bigger.

Special Notice Limited Hours Friday, October 16th & Monday, October 19th

Smack, Coach B and I are leaving for Tampa Friday afternoon to attend our CrossFit Football Certification Seminar. A.M. classes ONLY on Friday, October 16th. P.M. classes ONLY on Monday, October 19th @ 3pm/4pm/5pm/6pm/7pm

Save the date(s):

Upcoming weekend events for Nov/Dec

Saturday, November 7th POSE Running Clinic w/Coach B.

Whether you are new to POSE or require a re-fresher course, lets get "on-track" to improve our running technique. Coach Brod is CrossFit Running/Endurance Certified and will take you through a series of skills and drills designed to help you learn the POSE running method. Approximately 8am - 11am. Includes lecture, hands-on skills and drills, and video tape review/critique of your current running form. NO COST for CFFM clients.

Saturday, December 5th Olympic Weightlifting Seminar w/Daniel Camargo, President of the Florida Weightlifting Federation. 9am ~ 5pm.

*SPECIAL NOTICE - This is an exclusive private coaching seminar available to CFFM clients ONLY. The cost is $150 per person, limited to the first twelve (12) people to register AND pay! I know these spots will go fast. Please email or call/text to reserve your spot ASAP. Payment details to follow. Learn from a true professional skilled in the art of Olympic Weightlifting.

Daniel Camargo is a 19-year veteran in Olympic Weightlifting. He represented U.S.A. in 9 international competitions and set three American Records (Jr.) Now in his 9th year as a head coach, Camargo has produced several State, Collegiate and National Champions. His latest accomplishment was promotion to U.S. International Level Coach, as well as being elected as President of the Florida Weightlifting Federation. This year, he was selected as Team Leader and Coach of Team USA and spent 10 days with in Romania where they competed at the Junior World Weightlifting Championships. Coach Camargo’s experience and education has made him one of the most well known coaches in the sport of Olympic Weightlifting. Daniel’s weightlifting career included three Jr. National Championship titles, several Junior American Records, and positions on numerous international teams representing Team USA overseas. At 21 years old and weighing 83kg (182.6lbs.) in his final competition year, Camargo lifted a 152.5kg (334lbs) Snatch and 180kg (396lbs) in the Clean & Jerk, a Junior American Record.

Coaching Assistance 1-ON-1 Help:

It is my goal to help as many of you as I can improve your lifts and strengthen weak areas. This includes training AND nutrition. If you want assistance let me know and we'll schedule some 1-ON-1 time. Many of you have been working together in pairs or small groups to include CrossFit Endurance wods, extra push-ups/pull-ups/sit-ups after your regular training sessions, and practicing advanced movements like handstand push-ups. That is awesome!! But, if you are frustrated with certain lifts and/or want to improve upon areas that are really buggin' you - please let me know. It is probably best that we develop a specific plan. Please note however, that if you are not consistently attending classes, keeping a food journal, or blogging your wods - then get REAL. I'm here to help those people that are truly trying their best to achieve results. I don't deal very well with laziness (like you didn't know that!).

Gunter's Ironman Race:

Lastly, as many of you know Loree's husband Jason Gunter is participating in the Ironman in Kailua-Kona, HI October 10th. You can track his progress live on the Ironman website. Cheer him on and offer support via FB! What he is about to accomplish is truly amazing. The event is scheduled to be televised on NBC in December.

If you have questions about any of the above mentioned clinics send me an email or catch me on-site! Thanks ~ J

FGB4 Scores: