Category Archives: CrossFit

Personal training fort lauderdale

Five Tips For Any New CrossFitter

So you’ve opened up Google and did a search for “CrossFit Fort Lauderdale.” You (luckily for me!) stumbled upon RoxFire Fitness. You liked what you saw on the website and came and took a class. You had the best workout, you got hooked and signed up! Besides this being my dream scenario as a gym owner, it’s super fun for me to watch new CrossFitters get really pumped about rediscovering their fitness with our program.

Yet, as you start to come to class and get into the groove of things instead of things becoming more clear, you might find that you are inundated with words and phrases and directions you’ve never heard from before. Have no fear, Coach LJ is here. I’m super corny in all the right ways but I want to provide you with a few tips on what can help make your first few months of RoxFire the most fun best gyms fort lauderdale has to offer.

Drink water, a lot of it.

For most folks when they start CrossFit, they’ve never sweated so much in their life. Literally. This is ultimately a good thing – it means you’re making the effort, working hard and your body is trying to keep you cool. It can be the rookie of rookie mistake to forget your water bottle and it happens all too often with newer clients. If you’re coming from a globo gym setting, where you didn’t break near as much sweat it can be annoying to remember to tote around a water bottle. However, you gotta stay hydrated or your body will not like you very much.

It’s Always Too Early To RX.

When you see a workout written on the board you’ll notice there are suggested weights and movements that are listed as “RX.” This is shorthand for ‘as prescribed.’ Essentially that means that there is a specific intention and desired stimulus of a workout we’re looking for based on the loading of the weight and the difficulty level of a movement in the workout. It’s my job as a Coach to help you find the right scaling option, so that the most advanced athlete to the biggest newbie are all getting the same stimulus. This doesn’t mean anything negative about you, other than you are where you are at with your current fitness level. You’ll be working just as hard as my most advanced fire-breathing athlete, just in a way that you can handle. So it’s important to listen to your Coach and your body about what the intended stimulus of the workout is when making the right option for you to get the best workout possible.

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best gyms fort lauderdale

Gains will happen, but you can’t out train a bad diet.

This one is relatively simple: you’re going to see results from our programming. That’s guaranteed, especially if you’re someone who doesn’t work out all that much and you start doing CrossFit with us. You’ll definitely notice an initial gain of more toned muscles and less body fat. However after a certain point, you will need to make sure your diet is your priority so that you can continue making progress. Abs are built in the kitchen. Most fitness professionals believe that it’s 80% diet and 20% working out that gives you the aesthetic body of your dreams. Pull me aside and let’s talk nutrition if you have any questions on how to optimize your diet.

Chase better movement as opposed to better numbers.

I’m a very competitive guy. I like to win and come in first. I imagine a lot of you are like that, too. However, sometimes we can get too focused on the end result that we forget the journey. I started CrossFit because I wanted to be in better shape and feel confident about my body – that’s a great goal, right? But it’s a slow process and it requires dedication – and trying to cut corners to be the best, never works for anyone. When you start CrossFit, don’t worry so much about what this or that person is doing or what their numbers are. As your Coach, I’d rather see you have a beautiful bodyweight squat then a crappy looking squat full of bad mechanics at 500 pounds. If you perfect the squat with no additional weight, the gains in getting where you want to go will become that much easier once you start adding plates to your barbell. Making sure your body is moving safely and well should take priority over anything else as that is what is really going to help you get where you want to go as efficiently and without injury as can be.

You will have fun, damn it!

My goal is to give you the best and most fun place to do best gyms fort lauderdale can provide. I know there are a ton of gyms out there and I’m super thankful if you choose to train bold and live wild with me. Know that I’m never going to be one of those gyms pushing you to your limits day in and day out or forcing you to chase after a record or athletic notoriety. My goal is to make you feel like a superhero every single day. And that means that 90% of the time, we should be having fun while working out. So when you get frustrated because you’ve hit a wall with a certain movement or mobility you need to work on or you’re just having a bad day, remember that you’ve got a whole family at the gym to help pick you up and keep moving!

I hope these few tips give you some additional ideas on how to maximize your experience doing CrossFit at RoxFire. As your Coach I’m here for you with whatever you want to discuss pertaining to your fitness and how we can give you the best time possible. Don’t be afraid to ask questions or to ask for clarity if something is confusing. You should feel very empowered to speak up at RoxFire and I will do my very best to provide the kind of support and guidance you deserve. Just know I’m super pumped and proud of you for taking this next step towards becoming the best you can be.

Source By:- https://www.roxfirefitness.com/five-tips-for-any-new-crossfitter/

Best CrossFit Pittsburgh

DIETARY SUPPLEMENTS FOR CROSSFITTERS

Every month at Industrial Athletics starts with our CrossFit Fundamentals Program. It is our introductory class that teaches everyone the basic movements and lifts that we use in Best CrossFit Pittsburgh. Inevitably, I have one participant who is ramped up and ready to dive in. By the end of the Fundamentals Program, this amped up participant starts to talk with me about diet and supplements. Then the question comes, “What supplements should I take to burn off this fat and put on muscle fast?” There is almost a look of disappointment when I tell him/her that 85% is diet and only 15% is supplementation. Diet is the most important.  If you are not eating correctly, there is no workout in the world, and no amount of supplements, that will sustain a long term healthy lifestyle. Supplements are a “SUPPLEMENT” to a healthy diet. However, for those who have dialed in their diet, here is a short guide on supplements:

PROTEIN POWDER

Best CrossFit Pittsburgh

Perhaps the most important supplement is Protein Powder. Assuming you are receiving the vitamins and minerals you need from your diet, a hard working CrossFitter needs some extra protein right after a workout to help rebuild the torn down muscle tissue. This added protein will aid in recovery and the building of lean muscle mass.

Picking a good protein depends on a lot of factors. First, you want to find a whey protein isolate. Look at the ingredients. Are there a lot of “fillers?” These will be the words you don’t know that sound like something from your chemistry class. You want a protein powder with no more than 10 ingredients, most of which are natural. Look at the nutrition label. You want a powder that has about 20-30 grams of protein per serving, 1.5-5 grams of fat, and 1.5-5 grams of carbs.

Sometimes, we receive questions about certain brands. The brand is not super important. Just because the protein powder is put out by a big name company doesn’t mean it is the best. You are often paying a lot for that name. Go back to the paragraph above and follow that guide. You will probably find a good quality powder for less than you expect.

Every so often, I get a question about protein powder for women vs. men. That often depends on your goals. Protein powder designed specifically for women exists. However, it is often designed for body builders and fitness competitors, i.e. combined with some kind of fat burning supplement. The same goes for muscle builder proteins designed for men. They are often stuffed full of excess fat and carbs.

FISH OIL

Also known as Omega-3 oil, fish oil is thought to help in the reduction of free radicals. Our diets are full of Omega-6 oil that is often found in grains. It is believed that Omega-6 causes silent inflammation in the body that leads to different syndromes later in life. Omega-3, naturally found in fish, reduces the Omega-6. I find that it also helps me recover and keeps my joints from aching.

Similar to protein powder, it is important to find a good quality fish oil. Once again, that doesn’t mean expensive.  Look at the label to check the amount of Omega-3 per serving. The general consensus is 2000mg-4000mg per day. The more quality supplement will have a higher mg count per serving.

Not all Omega-3 is created equal. Check the label for the break down of Omega 3. You are looking for EPA and DHA. You may also see ALA, ETA, and DPA. The higher the quantity of EPA and DHA, the better it is.

MULTIVITAMIN

If you are one of those people who doesn’t love vegetables, you may need a multivitamin to supplement your vitamins and minerals. These include calcium, iron, B6, B12, etc. Generally speaking, most multivitamins will have very similar ingredients. While there is not a lot of science backing the quantity needed of each vitamin or mineral, we do know things like women often need more iron and calcium. You may want to increase your vitamin C during flu season. This has caused the market to produce different types of multivitamins.  Shop around, look at the ingredients, and compare the quantities of each vitamin and mineral.  Bottom line, find an affordable multivitamin with words you have heard:  iron, calcium, the vitamin letters, potassium, magnesium, zinc, etc.

PRE-WORKOUT

(Not Recommended)

I add pre-workout to the end of this simply because it is all too often seen in CrossFit. We see the red and blue liquids in protein shakers almost every class. Pre-workout is a supplement that should be used sparingly.  It has its place and it can be beneficial to maximize performance. However, when used too often, it can become addicting. If you cannot workout without first drinking your pre-workout, you should consider other changes in your life, like increasing your sleep, adding some dense carbs to your diet, or adding the supplements laid out above. I would recommend never using it. However, even I have used pre-workout to aid in competitions.

This is not an exhaustive list of all of the beneficial supplements on the market. We didn’t talk about BCAAs, for example. Pay attention to your diet first. If you are eating a well balanced diet of Proteins, Fats, and Carbs, then you are prepared to add some of the above. Once you see how these supplements affect your performance, then you may start adding more specific supplements designed with specific outcomes in mind. If you have questions about supplements, let us know.

Article Source: https://www.industrial-athletics.com/dietary-supplements-crossfitters/