The 2018 CrossFit Games OPEN at CrossFit Magna

The CrossFit Open is starts next week!

Have you registered?
Did you select CrossFit Magna as your affiliate?
If you need help with the registration process please let us know.

In the meantime, here is what we think you should know...

1) The Open is for everyone, not just competitive athletes. A few years back, CrossFit introduced a scaled division to the CrossFit Open. Participating in the Open allows you to set and achieve goals like getting your first pull-up or lifting a weight for the first time. The Open is also a huge community event. Participating will allow you to create new friendships and grow the relationships you already have. Finally, the Open is fun. There is suspense, highs, lows, and at the end there is this huge sense of accomplishment.

2) We will provide you with a warm-up and strategy. The plan for 2018 is similar to last year. We will watch the announcement show on Thursday night and then run 1 heat of the workout. This will give the coaches a chance to experience the WOD and provide our athletes with better insight on pacing and set-up. We have been through this 7 times and each year we learn a little more. If you have questions, ask us. We want you guys to enjoy this experience as much as possible. If we learn something new during the first week or two this year, we will adjust as we go.

3) We are encouraging athletes to complete the Open Workout on Friday night at 4:30 and 5:30pm and/or Sunday from 9-11am. If you know you don't workout well on Friday nights and can't make it on Sundays, there will also be Open Gym on Saturday from 10am-12pm. THERE WILL BE NO CLASS ON FRIDAY NIGHT AT 4:30 & 5:30PM.

4) During normal class times, Open WODs must be done in the extra work area on the 2nd timer with your own judge. Coaches have a responsibility to their classes. We want you to achieve whatever goals you have set for the Open but with the understanding that not all of our friends and fellow athletes are participating in the Open and still need to train.

5) We encourage you to consider adding in some extra mobility to your weekly routine. Lululemon offers free Sunday yoga classes, which are a great option. You might also consider a subscription to ROMWOD. There is a 7 day free trial and then the monthly plan costs $13.95.

#purplepeople #chasinggreatness


For CrossFitters, Volume is a Drug

Somewhere along the way we convinced ourselves that the only way to get better at CrossFit is by adding more volume to our training. More Olympic lifting. More endurance work. More gymnastics work.

Most athletes can handle more volume for short periods but eventually our training will outpace our recovery. Sometimes we will realize this on our own. Sometimes an injury will help us figure it out. Sometimes we will get burnt out and realize our progress has slowed because we aren’t having fun anymore.

Once we’ve identified that we have too much volume and it’s stunting our gains, we still have a hard time pulling back. I’ve seen it with a lot of athletes. The first scenario is an athlete comes from a higher volume program at a different gym. The second is with a new athlete that is getting excited about all the things they can get better at. Another scenario involves athletes that start competing in the sport of CrossFit.

But see, here is the thing... sometimes getting better at CrossFit (stronger, faster,  improving skills, learning new skills) requires us to train less and recover more. Sometimes a better clean or better pull-ups might require better mobility or might require us to be fresh enough to really focus on mastering that skill. Sometimes getting better at a movement means mastering other movements and trusting that those skills and that fitness will carry over into the exercise we are focused on. Sometimes getting stronger means reducing our volume so its more in line with our body's desired activity level.

Not every day has to be the hardest thing you’ve ever done. Not every day has to be the most reps you’ve ever done. Not every day has to be the most weight you’ve ever lifted. Golfers don’t try to hit their longest drive every day. They don’t try to hit more and more practice shots every day. They try to hit better, more consistent shots. Basketball players don’t try to make longer shots every day, but rather to raise their shooting percentage from the same spot on the floor.

So the next time you are in the gym, focus on moving better, not doing more. Really pay attention to your warm-up and skill work. Cool down and stretch so that you feel better tomorrow. Meal prep and sleep so that your body is more recovered and fueled better.


February 2018 Athlete Spotlight

RachelRachel Wood

Which athletes do you look up to?
Katie Kunitzer- She sets a great example for having a healthy pregnancy and being a pregnant athlete as well as balancing being a mom and competitive CrossFitter (and she works full time!). She always has it together!

What is your favorite workout?
DT

Which CrossFit movement is your favorite?
Power clean

If you could learn to do anything, what would it be?
Fly

What accomplishment are you most proud of?
My daughter Delilah

What advice would you give to someone who is just starting CrossFit?
Just keep going- consistency is everything. I know everyone says don’t be afraid to scale but you also have to not be afraid to RX a workout because often times you’re stronger/faster/better than you think.

Where’s Waldo?
Probably in one of our kitchen cabinets where Delilah hides everything.

Nanos or Metcons?
Metcons 100%

How many pairs of shoes do you own?
Too many! And most of them aren’t even practical!

 


February Recipe of the Month

Turkey Stuffed Peppers
     
From the kitchen of heypreslie.com

 
Ingredients:
  • 1 lb 99% lean ground turkey
  • 1 clove garlic, minced
  • 1/4 cup onion, minced
  • 1 tbsp fresh cilantro, chopped 
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 1 tsp salt
  • 3 large red bell peppers
  • 1 cup chicken broth
  • 1/4 cup tomato sauce
  • 1 1/2 cups cooked brown rice
  • Nonstick spray
  • 6 tbsp shredded cheddar cheese
Directions:
  1. Heat oven to 400°F.
  2. Lightly coat medium skillet with nonstick spray and turn to medium heat.
  3. Add onion, garlic and cilantro to pan and sauté about 2 minutes
  4. Add ground turkey, salt, garlic powder and cumin to pan. Cook for about 5 minutes, or until meat is cooked through.
  5. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth to pan, mix well and simmer on low for about 5 minutes.
  6. Combine cooked rice and meat together.
  7. Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese.
  8. Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.
  9. Be careful when removing the foil. Let cool for a few minutes before eating, and enjoy! 
Nutrition:
1 serving = half a pepper, makes 6 servings. Per serving: 30.4g carb, 24.2g protein, 4.5g fat | 259 calories
 
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Do you offer any classes other than CrossFit?

I was recently asked this question by a friend of a friend who knew I owned CrossFit Magna. The definition of CrossFit is constantly varied, high intensity, functional movements across broad times and modal domains. That's fancy speak for we do lots of different exercises and some of our workouts are short and some of them take a long time. So, while we may not offer a shakeweight class, we do have days where we are focused on single modalities such as running, biking, rowing, or Olympic lifting.

Perhaps the meaning behind the question was, do you offer any classes where athletes don’t have to work hard. The great thing about CrossFit is that each class is individually scaleable. So, while I believe that intensity (with proper movement) speeds progress, it is possible to have a fun class and get a great workout without exerting maximum effort. So in this regard, CrossFit is no different than other popular fitness programs.  During most spin classes, some people are not working at maximum capacity. In most yoga classes, some people are not flowing or posing to the best of their abilities every time.

So what is it about CrossFit that was so intimidating to the person that asked me this question? Maybe it is the language that the movements. It is common to hear CrossFitters talk about WODs, AMRAPs, burpees, wall balls and snatches. I would argue that this is not that much different than spin and yoga. Yoga definitely has its own language. When you take your first or tenth yoga class there is a good chance you won’t understand a lot of what the instructor says. Spin classes are the same way. During your first few spin classes you might not know when to get on your bike, how to clip your shoes in or when to stand up and sit down on your seat.

So why then are people intimidated by CrossFit? It must be the results right? I often hear from people when they arrive for their first class that everyone looks so fit. I smile and thank them. Then I remind them that most people did not look or move like that when they started with us. When choosing a fitness program you should surround yourself with people who look and move how you want to look and move.

If you know someone who would benefit from our program, why not introduce them to CrossFit Magna and offer to take a class with them. Maybe your offer will be enough for them to finally start down the path to health and fitness.