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| This dudes got one of the coolest birthdays of ALL TIME!!! New Years day! Happy one day early bday Matt, but really everyone knows that New Years Eve and New Years Day are basically one day. Right? |
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| Another great 12 days of Christmas WOD in the books. Can't wait for next year. Remember to mark your calendars for January 21st. We will be hosting our annual holiday party at First Street Kitchen and Cocktails. Please RSVP on our Facebook event page. |
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| John's got this whole "recovery" thing down! |
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When and how did you get started with us?
After hearing about CRCF for a while, I dropped in one day to "check it out". That was it for me, loved everyone and the classes; I knew I had to make this my home
Favorite workout?
I like anything with teams and squats!
Least favorite workout?
Wallballs! I think i'm going to die every time.
What’s the best part about working out at CRCF?
Everything! The coaches, the people and the program is awesome, I have made some awesome friends and hit some PRs.
What’s the wallpaper on your phone right now?
An orange flower
What’s in your most frequently used emoji tab?
Team Batman or Superman?
Superman, because he has super powers and can fly!!
What’s the last thing you searched for on Google?
What's the WOD at CRCF
What’s your cheat meal?
A fried tortilla with cheese and sour cream
If you could be any animal in the world, what animal would you be and why?
A spoiled teacup dog. They are adored by their owners, get taken everywhere (in a doggy stroller or designer bag). Sounds like a good life to me!
You could travel anywhere in the world, where would you go?
Greece. It's been a place I have wanted to go, I feel like there is so much history there. Hope to make it there some day.
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| 27-21-15-9 Push Press (115#/75#) Toes 2 Bar Box Jump (24"/20") Then... EMOM 8 MIN ODD: Max unbroken push ups EVEN: Max unbroken Strict Pull ups  |
| Your CRCF coaching staff!!! Each one with their own unique ability to bring a smile to your face and help you in any fitness or health goal you may have. |
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| Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! |
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| Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! |
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| Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! |
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| Our #WCW is CoCo! We asked her a few questions and these were her answers :) How did you hear about CRCF? I heard about you guys opening so I left my old cf gym in Gilroy and joined. What's your favorite workout? Anything with overhead squats. Least favorite? Anything with running. What's the best part about working out at CRCF? The coaching and the 5:30am crew. What's the background on your phone right now? A pic of my son riding my scooty. What are your most used emoji's? 
What's your favorite movie of all time?
Elf
Batman or Superman?
Wonder Woman ok super man
What's the last thing you searched for on google?
"How can I tell if my dryer is gas or electric"
What's your cheat meal?
Frosting, cookies, etc.
If you could be any animal what would you be and why?
A dog because they are loved.
If you could go anywhere in the world, where would you go?
Europe |
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| Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! |
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| Our MCM is this protector of Gilroy. Chuy!!! When and how did you get started with CRCF?2013, Jackie and I wanted to join a gym where we could workout together. I heard about CrossFit and I knew Marty was doing it. When I asked him about it, he had nothing but great things to say, so we joined CRCF. What is your favorite workout?Half of "Cindy" Least Favorite workout?Anything with burpees! What's the best thing about CRCF?The coaches and friends I've made. Everybody is so positive and supportive! What's the background on your phone?A picture of Jackie and my kids at AT&T park before a Giants game. What's your favorite movie?Training day! Denzel is a bad ass training officer. Team batman or Superman?Batman... I would love to wear the bat suit instead of my uniform. Last thing you searched on google?Looked to see what the workout was at CRCF. What's your cheat meal?Sushi, chicken katsu..... or DONUTS! If you could be any animal what would you be and why?Some type of bird. Just being free and flying above everyone looking down at the world would be awesome. If you could travel anywhere in the world, where would you go?Hawaii. I love the island! I'm a different person when I'm in paradise. |
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Paleo chili! Quick, easy, and great for this winter weather.Ingredients
Preparation
Be aware, this recipe makes quite a large batch, but it is great for freezing! You can simply pour individual portions in freezer-proof plastic bags and freeze it. Then, once you feel like having a good bowl of the delicious and comforting chili, you simply have to pull a portion out of the freezer.
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| Active rest. What is it and why do it? CrossFit is hardcore right? We pride ourselves on the soreness we walk around with as if it is a badge of honor. But how do we know when enough is enough and it's time to take an active rest day or a full rest day? Well, lets define what these two rest days are first. An active rest day is used to promote blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue. A full rest day is a break from all physical activity and many times a much needed mental break as well. So which should you choose and why? Ever finished a workout and you just known that within 24 to 48 hours you're gonna need help getting out of a chair? Then an active rest day should be on your list for the next day. Lactic acid builds in your muscles during anaerobic (without oxygen) workouts. The molecules in lactic acid break apart in the blood and produce hydrogen ions, which decrease the pH of the blood, causing metabolic acidosis, giving you that burring feeling in your legs during the workout and that soreness 24 to 48 hours after. By getting ahead of the soreness and adding an active recovery day the next day you will help clear the lactic acid through a sustained elevated metabolic rate which generates lactate oxidation. A short low exertion row, coupled with some ROMWOD can do wonders for your recovery, allowing you to get back in the gym sooner. A full rest day should be taken when an active rest day was not used properly, and instead the athlete allowed the slow onset muscle soreness to creep in, either by continuing to participate in anaerobic efforts and building upon the lactic acid in the muscles, or by sitting at their desk the entire next day like we spoke about on Tuesday, not allowing blood to flow naturally and flush the body of that acidosis. So choose your rest days accordingly, and know that ideally we should be moving everyday. It's what we were made to do! |
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| Our Women Crush Wednesday is Sarah! When and how did you get started with us?I first started at coast range in September 2015. Doris Kanemura had been telling me to try out CrossFit for a few months before I decided to try it! Favorite workout?Team/partner WODs. I love working with a partner even though I may not be able to RX a WOD, working out with a partner helps to push me further than I thought I could. Least favorite workout?No specific one, but anything involving burpees kills me. They make me want to puke. What’s the best part about working out at CRCF?The community. I love the people I've met there. Some of them are people who will be friends for the rest of my life. What’s the wallpaper on your phone right now?Ocean sunset What’s in your most frequently used emoji?  What’s your favorite movie of all time? The Fifth Element Team Batman or Superman?Superman, because Batman is just a dude with gadgets. Superman actually has super powers! What’s the last thing you searched for on Google?TriMet, Portland public transit site. What’s your cheat meal? Pizza 100% If you could be any animal in the world, what animal would you be and why?A housecat. They're worshiped, loved and spoiled their whole lives by their owners. You could travel anywhere in the world, where would you go?Italy. For the history and the food! |
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| Sitting is slowly killing you! Every day people join CrossFit gyms around the world looking for help with many different things. Weight lose, pain management, health, or specific training for some type of upcoming event. Whatever the reason, we are all looking for a program that can give us the most bang for our buck with the least amount of time in the actual gym. This is what brings most people to CrossFit. An hour in the gym five to six days a week, and boom!! You can have whatever result you are after. So why isn't this happening for many? Well there are 23 hours outside of the gym every day. 8-12 hours of that is spent at some type of work, 6-8 hours spent sleeping, 1-2 hours spent in the car or commuting. This means that the hour spent in the gym, for some, may be the only hour or two of their day actually spent standing. So why does this matter? Well our bodies are amazing at adapting to whatever environment we place it in most. When we sit, our hip flexors (specifically our iliopsoas) and our hamstrings (the largest and most powerful muscle on the body) are shortened. The more we sit, the shorter these will become, causing the pelvis to tilt forward and putting pressure on the lower back. This adaptation to sitting makes it more difficult for your body to get into a standing position. Something you are forced to do the entire hour at CrossFit (why so many desk bound athletes complain about chronic back pain). The other problem is muscle atrophy. The primary use of our muscles is to move us from place to place while counteracting gravity. When seated we take away from this basic necessity of the muscles. Not demanding anything from our bodies for 22 hours out of the day by sitting, leads to atrophied muscles and weakness. Something one hour in the gym will not fix. Most don't notice this happening until they throw out their backs picking up a purse or barbell in the gym. They attribute it to a "freak" accident or "CrossFit" that injured them, when it's the chair they should blame. So what do you do? GET A STANDING DESK!!! RIGHT NOW!!! By placing yourself in a standing position for the majority of your day, you will counteract the shortening of the iliopsoas and hamstring and help keep the muscles from atrophying. Setting yourself up for success for the hour spent in the gym and allowing you to maximize your bodies true potential. |
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| Our Man Crush Monday is this dude! We asked Scott a few questions and these were his answers. WHEN DID YOU GET STARTED AT COAST RANGE?
Started CRCF in March 2014. My wife Jenna was introduced to Crossfit by Cheryl Agbalog (5:30AM). Jenna came home really sore for the first week, and I was actually jealous. I wanted to feel the soreness too. After playing hockey my entire life I wanted to try something different, and have a completely new base level to measure my progress of newly learned skills and strength.
WHAT'S YOUR FAVORITE WORKOUT?
Helen (my favorite burn)
WHAT'S YOUR LEAST FAVORITE?
14.5, 15.5, 16.5, Fran
WHAT'S THE BEST PART ABOUT WORKING OUT AT COAST RANGE?
No matter what your fitness background is CRCF will welcome you. CRCF supports you in any personal goals you trying to achieve. No matter if its for competition, just weekly exercise and some beers, for health reasons, or for looking the way you want to in the mirror. The coaches will always help you get there, and all members are kind to everyone's individual fitness philosophy, and long term achievements.
WHAT'S THE WALLPAPER ON YOUR PHONE?
Picture of my Daughters in Maui
WHAT'S IN YOUR MOST FREQUENTLY USED EMOJI TAB?
😎🌴🍻
WHAT'S YOUR FAVORITE MOVIE?
too many
Count of Monte Cristo or Slapshot
TEAM SUPERMAN OR TEAM BATMAN?
Team Batman
WHAT'S THE LAST THING YOU SEARCHED FOR ON GOOGLE?
What can dads do to help their daughters do their hair in a bun before ballet?
IF YOU COULD BE ANY ANIMAL, WHAT YOU BE AND WHY?
Dolphin - love the quiet, power, and peace of the dolphin swimming under water in the ocean
WHAT'S YOUR CHEAT MEAL?
Hawaiian Kalua Pork Nachos, two Mai Tais, two long boards, Kimos Hula pie
YOU COULD TRAVEL ANYWHERE IN THE WORLD, WHERE DO YOU GO?
Thai Island Koh Phi Phi
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| The Snatch... BEAutiful! |
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It's the beginning of the month and time to set some goals! Before you write something down on the goals board consider using the acronym S.M.A.R.T.
Making your goals specific, measurable, achievable, realistic, and time sensitive will help keep you on track and keep you from being overwhelmed by an unrealistic or vague goal.
Looking at things like what you have happening in your personal life over the next month are also important. Setting a goal to loose weight with an all inclusive vacation coming up is a recipe for disaster.
Weddings, birthdays, or overtime at work are also things you may want to consider in your goals as well.
With then OPEN a few months a way, now is a great time to set those movement goals and coaches are here to help. Remember to use the acronym S.M.A.R.T. and get goals written down 🏋🏼
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