Central East CrossFit Regionals 2013—Team CrossFit Polaris -by Jessica Clay

For those that are not certain what the sport CrossFit is, please click on this link for an explanation:http://crossfitpolaris.com/faq/.

The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.

The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games, the world’s premier test to find the Fittest on Earth™. (Courtesy of CrossFit Games)

As co-owner of CrossFitPolaris.com, I am proud to say that we placed 3^rd as a team in the conclusion of the Open within our region, which is easy to say the most competitive region in the world. There are 17 regions in the world.

Within our CrossFit gym’s team we had 2 women qualify for the CrossFit Games in their age division and 6 in total qualify as individuals, including myself. Those deciding to go to Regionals as a team we had to decline our individual invites to compete as a team of 3 women and 3 men and 2 alternates.

Our team is comprised of 3 teammates already experienced as individual competitors in previous Regionals, and a 2-time team Games competitor, we feel our team is going into Regionals as a strong, experienced and powerful team ready to command the workouts and our competition.

Our training regime has been beyond a great experience, it has been fun and challenging, yet we have several weeks to go until our Regionals which is June 7-9.

We all meet every evening and train together as well as several mornings of doing extra work (skills, endurance, strength, etc.). We also do a competitive workout on Saturdays with other gym members competing against us as well as training against other gym teams.

Sample training workouts would include:

Morning workout:

• For 20 minutes EMOTM (every minute on the minute) 20:secs airdyne remaining time 30 double unders, next minute 20:secs push press then 20 bar jump overs. And repeat.

• Extra skill or strength work

Evening workout:

• Core and skills (L-sits tabata, handstand walks, muscle-ups, etc.)

• Strength session (squats, cleans, snatches, deadlifts, etc.)

• WOD (Workout Of Day) 5 rounds of: 6 heavy deadlifts, 12 handstand push-ups, 12 dips

Very soon the workouts for Regionals will be announced and we will then strategically begin to train for those specific workouts.

And then Regionals begins …

Athletes and spectators will gather to see CrossFit competition in a more traditional format. There, under the critical eye of Level 1 judges, and in front of thousands in the stands, the best athletes of the region will prove their fitness.

Throughout the course of three days, each Regional will see athletes perform brutal combinations of workouts to test the range and depth of the athletes’ physical and mental capacitates. Athletes will give it their all, and after the end of the weekend, no more than three men, three women, and three teams will receive invitations to the 2013 Reebok CrossFit Games. (Courtesy of CrossFit Games)

Wish us luck as our journey continues, more updates soon!

CrossFitPolaris.com

Twitter: @CrossFitPolaris

Facebook: http://www.facebook.com/CrossFitPolaris?ref=hl

 

The Amazing Benefits of Hand Stand Push-Ups! –By: Moji Oluwa

When performed as part of a regular fitness regimen, the exercise can provide increases across the spectrum of fitness. While certainly not a beginner’s fitness exercise, any intermediate or advanced athlete can benefit from handstand push-ups.

STRENGTH: The prime movers include the chest, shoulder, and arm muscles. The handstand push-up provides a far greater demand on these muscle groups than standard push-ups. The handstand push-up will make these muscles stronger than the standard push-up because you are pushing a far larger percentage of your body weight–all of it.

BALANCE: One of the most overlooked benefits of handstand push-ups is the balance developed from performing them. While performing handstand push-ups with your feet against a wall will not provide as much benefit to your balance as performing them free-standing, there is still an incredible demand on the proprioceptive function of the nervous system that provides balance.

(pro·pri·o·cep·tor:  A sensory receptor, found chiefly in muscles, tendons, joints, and the inner ear, that detects the motion or position of the body or a limb by responding to stimuli arising within the organism)

CORE CONDITIONING: The core strength developed by performing wall-supported and then free-standing handstand push-ups however, far exceeds that of any of the current devices beloved of personal trainers. The core strength resulting from handstand push-ups exceeds that of almost any physical activity or sport an athlete can participate in. This provides a margin of excess core strength that can serve to protect the athlete from injury resulting from the stresses of sport.

NOTE:-Please if you are going to add the hand stand push up to your training, make sure you learn the proper form and technique and use gradual progression.

The 2013 CrossFit Season –by Jessica Clay

The CrossFit Open is getting closer, only three months away and I am feeling ready! This year’s Open Registration starts Jan 30, with the Open going from March 6 to April 7.

“As the growth of the worldwide CrossFit community explodes, the 2013 season promises to be the biggest and best yet. In 2011, more than 26,000 athletes registered for the Open. In 2012, that number jumped to almost 70,000 participants. Think six figures this year. It will be simultaneously the fiercest and most inclusive competition we’ve ever seen.

The structure of the 2013 season is nearly identical to last year. The worldwide Open will lead into the same 17 Regionals, and the same number of athletes will qualify from each region to the Games.” Courtesy of CrossFit.com

Some of my Olympic lifting improvements over the past several months include personal records executing the following exercises:

• Clean & Jerk
• Snatch
• Deadlift
• Front & Back Squat

Metcon PR’s:

• FRAN
• Weighted FRAN
• Elizabeth
• Nate
• Karen
• Diane
• Annie etc.

What is a Metcon?

Metcon is short for Metabolic Conditioning.  Metabolic Conditioning is an intense circuit-style workout that is one of the most popular training methods used in the CrossFit industry today. Metcon utilizes a combination of strength training exercises and anaerobic conditioning drills. Workouts may be timed (and usually are) with circuits consisting of 4 to 10 exercises performed in multiple rounds, with very little rest.

The goal of a Metcon is to complete your workout or circuit as quickly as possible while maintaining proper form and staying near your anaerobic threshold. This maximizes the challenge and your energy expenditure.

All of my skills have improved as well, so I am excited about this upcoming season!  Stay tuned for updates!

Jessica Clay Discusses CrossFit Endurance

What is CrossFit Endurance?

Do you do triathlons? Do you do Ironman’s? Are you a biker? Do you run 5k/10k/marathons/ultra-marathons, etc? If you answered yes to any of these questions than this information is for you!

“CrossFit Endurance (CFE) is new standard in endurance sports training that utilizes the fundamentals of strength & conditioning, interval training, and stamina to enhance performance in endurance competition. CFE combines all 10 elements of conditioning/fitness along with (endurance) sports-specific programming to create an athlete that is more powerful, faster and can recover quicker.

Why are there no long runs/rides/swims (aerobic training) in this type of training?

Long runs/rides/swims fall into the category of training we term “long slow distance” (LSD) and is solely aerobic in nature. Aerobic training has the following benefits and drawbacks:

BENEFITS:

• Increased cardiovascular function
• Better fat utilization
• Greater capillarization
• Increased Mitochondrial growth

DRAWBACKS:

• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.”  Information courtesy of CrossFit Endurance: http://www.crossfitendurance.com/faq/

As an avid CrossFitter I am looking forward in utilizing the CrossFit Endurance program to benefit my training specifically for CrossFit. I am excited to see how following this program will help lower my times on my CF workouts. I have done triathlons and numerous distance races before I started crossfitting, I wish I would have been aware of this program back then. But now I will focus this program to benefit me as a CrossFitter while simultaneously becoming an endurance athlete.

Some products I currently take for CrossFit and CrossFit Endurance are:

Pre-workout:
EO2 EDGE by MRI (PROLAB’s sister company): is a specialized design that meets six critical factors of endurance and is the perfect choice for pre, intra, and post-performance fueling to meet the demands of high-intensity, long duration bouts of exercise and competition.

EO2 Benefits:

• Efficient Fuel for Active Muscles
•  Optimal Blood Flow
• Natural RBC Support for Peak O2 Availability
• Muscle Recovery from Training Induced Stress
• Optimal Muscle Contractions and Increased Time to Exhaustion
• Restoration of Body-Hydrating FluidsPost Workout:

PROLAB’s BCAA Plus: is a muscle-preserving formula made up of the essential amino acids L-Leucine, L-Valine and L-Isoleucine known as branched chain amino acids (BCAAs). Unlike other amino acids, BCAAs are immediately utilized by the muscle and are a preferred fuel for energy during training. BCAA PLUS delivers a flow of replenishing BCAAs that can help to counter muscle tissue depletion and fuel new growth. BCAA PLUS has been fortified with Vitamin C to attack free radicals and Vitamin B6 helps to further support protein metabolism and energy production.

PROLAB Glutamine

Other:
Beta-Alanine Extreme: delays muscle fatigue and help extend high intensity training sessions with a dynamic blend of CarnoSyn® Beta Alanine and the amino acid L-Histidine. Beta Alanine floods the muscles with the specialized amino acid carnosine to work as a buffer against lactic acid buildup helping to allow higher intensity for a longer period of time before fatigue sets in. BETA ALANINE EXTREME also supports prolonged stamina and can help reduce muscle soreness both during and after training allowing for faster recovery time between sets and between workouts

Fish Oils

Multi-mineral/Multi-vitamin

I get my supplements from: http://www.prolab.com/ or also Vitamin Shoppe sells their supplements. The above link will give you a description of each supplement.

Lastly I use in the morning and post workout, PROLAB Whey protein.

Never Too Old for CrossFit –by Jessica Clay

“Am I too old for CrossFit?”  This is a question that I am asked frequently – or I’ll hear “I’m too old for CrossFit, that’s for young folks.” My answer/response is there is no such thing as too old. That is the wrong way to think about CrossFit. CrossFit is scalable for anyone and everyone from the elite athlete all the way to the senior citizen.

At CrossFit Polaris our programming is scaled to fit your specific goals and abilities, you will learn and practice fundamental movements at you own speed, pace and ability. You will inevitably make progress just like anyone else will, but your pace is your own.

CrossFit will enable you to thrive regardless of your age.  With continuous practice you will gain physical strength that will help with everyday activities and allow you to be prepared for whatever life throws at you!  According to some researchers, you can continue to gain benefits from CrossFit all the way up to the age of 80 and beyond!

At any age CrossFit will benefit these 10 areas of importance in everyone’s life:

1. Cardiovascular and respiratory endurance
2. Strength
3. Stamina
4. Power
5. Flexibility
6. Speed
7. Agility
8. Coordination
9. Accuracy
10. Balance

If you haven’t already, give CrossFit a shot!

11 Reasons Why Women Should Do CrossFit -by Jessica Clay

1. CrossFit is Quick. We are all busy, it takes an hour out of your day to do a warm-up, skill/strength and a WOD (workout of the day), and mobility. All of that in one hour, WOW!
2. CrossFit Builds Confidence. When you are healthy, strong and fit, you have more confidence inside and outside of the gym.
3. CrossFit Strengthens. CrossFit utilizes Olympic style lifting, with the correct form women can lift heavy weight and move weight they never thought possible. Women, this will not make you bulky, but yes it will firm and tone those muscles! You’ll see an increase in strength and functional fitness, so your everyday activity you do throughout the day will be easier.
4. CrossFit Increases Your Metabolism. Added muscle will also help to boost your metabolic rate, which will greatly increase your fat loss progress.
5. CrossFit Enhances Your Cardiovascular Fitness. Crossfit style of workouts are much more  like interval training workouts, which bring about higher increases in your cardiovascular fitness and also increases your metabolic rate.
6. CrossFit Improves Core Strength. Most movements in CrossFit are compound movements which will build core strength, aka ABS!
7. CrossFit With Friends. Friendships are created, couples workout together, CF gyms are a great place to build and create lifelong friendships!
8. CrossFit Empowers. Many women start at a CF gym to lose weight but as time evolves women realize how awesome it is to feel and be STRONG!
9. CrossFit is FUN. CrossFit is constantly varied, there is always something new to be learned, nothing is the same boring routine. CrossFit is a community and there are always fun events and challenges going on. Nothing better than great friends, community, being healthy, and working out together and pushing each other!
10. CrossFit is Your Future Investment. I want to be fit after I have kids and bounce back to being fit, I want to be able to have energy for my kids as a mother/father, I don’t want to have bone density issues. I want to feel strong and healthy forever. This is a lifelong investment!
11. CrossFit is the Best Workout of Your Life. I hear this all the time, once you start you will never stop. Best workout EVER!!

CrossFit Polaris Raises Over $7000 for Breast Cancer Organization -by Jessica Clay

I would like to say thank you to PROLAB for helping out at the numerous CrossFit events that I have been involved with recently. Many CrossFit Athletes are becoming aware of the benefits of proper supplementation and are turning to PROLAB products to help them achieve their physical goals!  My Team and I have provided PROLAB samples at numerous CrossFit gyms around town, and PROLAB has been kind enough to provide Product Prizes for our various events.

The feedback from the athlete has been fantastic!  They mention having better stamina, improved recovery, better focus as well as improved strength and energy. Some of the PROLAB samples and prizes included:

1. Beta Alanine Extreme
2. BCAA Plus
3. Glutamine Powder
4. Quick Fire

Below are some of the events that myself and PROLAB have been involved in over the past few weeks.  And yes!  We have been busy!

1)     As a co-owner of CrossFit Polaris we hosted an event called:  Barbellsforboobs.org (B4B).

Barbells for Boobs is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding through the MAMMOGRAMS IN ACTION ® GRANT PROGRAM for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer.  This event was an amazing success!  We were able to raise over $7,000+ dollars for B4B!

At the event, participants did a WOD called “GRACE.”  This WOD includes doing 135lbs. Clean & Jerks (the ladies did 95lbs.) – and whoever does the most in 30 seconds wins.

The top 3 Males and Females received awards including PROLAB Glutamine, Quick Fire, and BCAA Plus. First place Male and Female winners also received PROLAB prizes.  Not to mention all the samples that were handed out throughout the day.

2)     Friendship CrossFit is another local CrossFit Gym.  They hosted a Master’s event recently that was a great success! In their awards and giveaways were PROLAB samples and supplements; I received great feedback from some of the athletes that received the award supplements.

3)     This past weekend was the Columbus Marathon.  I volunteered at an aid station and CrossFit Polaris was there giving out brochures of our CrossFit gym, samples of PROLAB and showing people was CrossFit is all about.

Thanks again to PROLAB for continuing to help in our CrossFit community!

PROLAB Athlete Jessica Clay Opens CrossFit Polaris

I’m co-owner at a new CrossFit gym, CrossFit Polaris! This is such an exciting opportunity to be a part of as CrossFit has become a huge part of my life and it’s something I love to do and now I can share my passion with others and help others achieve their goals.

CrossFit Polaris officially opened August 6, and is located at 8692 Olde Worthington Rd., Westerville, Ohio in a 6,000 square foot warehouse gym that is 100% strictly Crossfit. We do one thing- uncommonly well, we present pure, straightforward CrossFit programming, excellent coaching, and personal attention in a fun and relaxed atmosphere.

CrossFit Polaris takes an innovative, integrated approach towards attaining real world fitness and our fitness program is the perfect application for any committed individual regardless of experience. With a high emphasis on functional movement, proper nutrition guidance, corrective flexibility techniques, and adequate recovery: our goal is to help you move better, feel better and enjoy a healthier lifestyle.

Our classes are designed to accommodate a range of CrossFit athletes from games competitors to newbies. The classes will usually start with a dynamic warm-up that is designed to start preparing your body for the WOD (Work Out of the Day). We will then go into a skill session or strength session or both. Skill sessions are used to learn and progress competency in common CrossFit movements. Strength sessions are just that; to develop power and strength. We finish the session with a WOD. Our WODs are constantly varied and always changing. Some days will include max load, long distance run, or max rounds. The idea is to keep your body always guessing.

Some added benefits at CrossFit Polaris, we will have a Pro Shop on location and eventually via web site where you can purchase CFP apparel.  CFP will be a distributor of PROLAB Products, www.PROLAB.com, so members as well as non-members can come directly to CFP to purchase PROLAB supplements. So many crossfitters are requesting BCAA Plus, Beta Alanine Extreme and the best protein in the world, Whey Isolate Protein Powder (strawberry is my favorite).

The PROLAB supplements that we will be offering in the Pro Shop will be:

• Whey Isolate Protein Powder
• BCAA Plus
• Beta Alanine Extreme®
• Glutamine Powder
• Quick Fire®
• Cuts II® Gold

Also, every Saturday at CFP I will handout free PROLAB samples and we will have a monthly winner for FREE PROLAB supplements!  We had our first winner this past weekend and Cory Beaver was the winner.

He received:

• BCAA Plus
• Beta Alanine Extreme®
• Creatine Monohydrate
• 2 Quick Fire®

Labor day weekend I will have another winner for PROLAB with the prize being Beta Alanine Extreme and Quick Fire. Winners of PROLAB products will vary per activity, event, giveaway, website promotion or someone getting a PR (personal record) or making a significant health & fitness goal. The winner this month will be based on a reliable, hard-working individual that deserves to be recognized in the CrossFit community and a great role model at CFP.

I look forward in sharing CFP winners of PROLAB products with you! Testimonials to come of how CFP winners of PROLAB products has help their CF performance.

Quick Fire for CrossFit -by Jessica Clay

I love PROLAB’s Fruit Punch QuickFire! After a super long day at work and I am on my way to the gym and I am in need for a little burst of energy, I always drink this.

It gives me the perfect amount of energy that I need to perform at my best. It helps with my explosiveness when doing my WODs, whether it’s box jumps, sprints, heavy lifts and even burpees! My intensity is certainly elevated to perform great WOD times as well as set personal records.

I have tried many different pre-workout drinks and this one never gives me the shakes or leaves me feeling funny or I never crash. I would highly recommend QuickFire.

The Ohio Fit Club Games -by Jessica Clay

I will be participating in the Columbus, Ohio Fit Club Games, August 5th, which is held right downtown in the park, pretty nifty setting http://ohiofitclub.com/fcgames/.

These community events are so much fun when the whole community comes together and spends an entire day together doing WOD’s (Workouts of the Day).  It’s run pretty much run like any other CrossFit event but this will be an all day event with 4 WOD’s as opposed to an all weekend event.

These community events bring people from all walks of life. Anyone can sign up, just like you would at a race.  You will find people from every fitness level, from beginners to elite.

Every year, there is always a memorable exercise that keeps people intrigued for the following year.  Last year the challenge was the Curtis P marathon.

To execute a Curtis P requires 3 moves: a clean, a front left lunge and a front right lunge, followed by an over head press; these 3 moves = 1 repetition.

Curtis P’s are usually executed with a barbell.  Here is an example of a Curtis P you can view on YouTube:  http://www.youtube.com/watch?v=uLff8fhPIQg

Last year we did a ton of these! So I can only imagine what this year will bring!

I will be looking forward to this CrossFit event & representing PROLAB there!