All Gain, No Knee Pain!

Are you sick of dealing with knee pain that is limiting your training and constantly forcing you to modify your workout? Are you worried about wear and tear accumulating in your knees? Are you concerned that this wear and tear may limit your active lifestyle?
 
YOU have the capability of training fully without pain and limitations. Knee pain has no place in your training and may be limiting your performance.
 
Dr. Alex Immermann and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They have treated many of the world’s greatest athletes and would like to teach you about the root causes of your pain and most importantly what you can do about it. This FREE workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.
 
Register Here
 
In this FREE workshop you will learn:
-The sources of your knee pain
-The underlying cause why this pain is occuring
-Activities that you can do to address it RIGHT NOW and prevent it from reoccuring in the future
 
Furthermore, Dr. Immermann and Dr. Cohen will be offering FREE physical therapy consultations to all attendees of this workshop. Come take advantage of this incredible opportunity to discover what is causing your pain, how it is negatively impacting your training and learn what you can do about it!
 

Presidents Day Schedule!

Next Monday, 18 Feb, is Presidents Day. As such, we’ve got a modified holiday schedule outlined below. Plan accordingly!
 

8AM CrossFit WOD
12PM CrossFit WOD
430PM CrossFit WOD
530PM CrossFit WOD

 

2019 CrossFit Games Open

 
It’s that time of year again! The CrossFit Games season officially kicks off next week with the start of the CrossFit Open. The Open is an online competition hosted by Crossfit HQ. Each week, for 5 weeks, a new workout is released online that can be performed anywhere so long as a judge is present to count reps and validate the athletes score. Workouts are released Thursday evening and all scores must be submitted by the following Monday evening for them to count. The Open is a great way to test your fitness, measure your performance against yourself and others, and step outside your comfort zone surrounded by friends.
 
CrossFit Silver Spring will host the Open workouts for the 7th year in a row. We will perform the workouts here at the gym every Saturday morning from 9AM-11AM, starting Saturday, February 23. Everyone can compete and we are encouraging everyone to participate, so long as their schedule allows. We had a great crowd last year and are hoping to have even more people come out to compete and show support! The atmosphere is electric and everyone really needs to experience it for themselves.
 
Crossfit HQ offers both scaled and masters divisions in order to make the Open inclusive to every athlete, not just those with higher competitive aspirations. All RX’ed scores will be ranked above Scaled scores but everyone is able to compete against the CrossFit community as a whole. What this means for you, the competitive and recreational CrossFitter alike is: THERE IS NO REASON FOR YOU NOT TO SIGN UP!!
 
Here’s the link: CrossFit Games Open registration
 
Make sure you enter Crossfit Silver Spring as your affiliate. It’s going to be a great time, don’t miss out!
 

MLK Day Schedule!

Next Monday, 21 Jan, is Martin Luther King Jr. Day. As such, we’ve got a modified holiday schedule outlined below. Plan accordingly!
 

8AM CrossFit WOD
12PM CrossFit WOD
430PM CrossFit WOD
530PM CrossFit WOD
630PM CrossFit Elements

 

Learn to Properly Shoulder the Load!

 
Are you frustrated with shoulder pain that is limiting your training and constantly forcing you to modify your workout?
 
YOU have the capability of training fully without pain and limitations. Shoulder pain has no place in your training and may be limiting your performance.
 
Alex Immermann and Zach Cohen are Performance Physical Therapists at Cohen Health and Performance and would like to teach you about the root causes of your pain and most importantly what you can do about it. This complementary workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.
 
Register Here
 
In this workshop you will learn:
-The sources of your shoulder pain
-The underlying cause why this pain is occuring
-Activities that you can do to address it right now and prevent it from recurring in the future
 
Furthermore, Dr. Immermann and Dr. Cohen will be offering free physical therapy consultations to all attendees of this workshop. Come take advantage of this incredible opportunity to discover what is causing your pain, how it is negatively impacting your training and learn what you can do about it!

2018 Holiday Class Schedule

 

Here’s the rundown for the week of Christmas & New Years, plan accordingly!
 
Monday 24 December – Closed
Tuesday 25 December – Closed
Wednesday 26 December – 10AM CrossFit WOD | 11AM CrossFit WOD | 12PM Barbell Club
Thursday 27 December – Regular Schedule
Friday 28 December – Regular Schedule
Saturday 29 December – 8AM CrossFit WOD | 9AM CrossFit WOD | 10AM Barbell Club
 
Monday 31 December – 10AM CrossFit WOD | 11AM CrossFit WOD
Tuesday 1 January – Closed
Wednesday 2 January – Regular Schedule + 730PM Barbell Club
Saturday 5 January – 9AM CrossFit WOD | 10AM CrossFit WOD | 11AM Barbell Club
 

In case we don’t see you- have a wonderful holiday! Rest, recharge, and get yourself ready for a banner year in 2019!

 

“If It Fits Your Macros, Bro!”

 
“Counting Macros” is a growingly popular approach to dieting that involves hitting predetermined daily calorie numbers via specific macronutrient ratios (carbohydrate, protein, fat). This growth in popularity has been aided and accelerated by the proliferation of apps such as MyFitnessPal and other quantified-self technologies that allow people to easily track their food intake, activity, sleep levels, etc. This method is largely a quantitative approach to nutrition and diet, wherein the individual is exclusively concerned with their calories and specific macro goals (carb, fat, protein). One figures out a few baseline parameters – activity level, current weight, goals (lose body-fat, gain weight, maintain, etc.), and then utilizes a calculator that analyzes these variables and spits out your daily macro “prescription” of X calories, carbs, protein, and fat. From there, one would need to determine how to spread out the daily macro intake across various meals and snacks.
 
First, let’s establish that there are many effective ways to tackle the questions of how, what, and when should I eat to optimize my health, body composition, and performance. Many people find success with the counting macros approach and thrive off the inherent structure it requires. With that in mind, let’s look at some of the pro’s and con’s of adopting this approach.
 
Advantages:
• Structure – you’ve got a specific macro prescription to hit and it’s up to you to do that in the most effective manner possible
 
• Everything Counts – every snack and meal counts and must be accounted for. You are now accountable to the app and your daily goals, and must adjust your intake based on your choices throughout the day
 
• Better Understanding of Portion Sizes – presuming you are largely tackling this approach via meal prepping your own food, you should gain a much better appreciation for carb / protein / fat portion sizes and how they differ from your old or normal consumption patterns
 
• More Mindful Eating – How much of your current eating rituals are deliberate, conscious acts and how many of them are just mindless habits? Eating a quality breakfast before work is a deliberate act. Eating a muffin or donut at the office because they are there is mindless eating, simply done out of habit or impulse. When everything counts, you tend to be a little more selective about when and where you use your finite calories.
 
Pitfalls:
• Lack of emphasis on quality – despite what you may have heard to the contrary, all calories are not created equal. Hitting your macro targets with wild caught seafood, fresh produce, and avocado versus fast food and energy drinks will not yield the same results in the short or long term. Highly processed, low nutrient density foods are unhealthy regardless of the ratio you consume them in.
 
As a general rule, focus on eating as much high quality food as often as possible before trying higher order nutrition strategies such as counting macros. You aren’t going to track for the rest of your life; make sure you know how to eat correctly and adequately without the use of a smartphone app
 
• Tendency to Binge Eat – extremely commonplace with folks that track their macros is a self-imposed cheat meal / cheat day / cheat weekend to provide relief from the rigidity of their regular eating. The basic premise is follow a super strict approach during the week, then go completely off the rails at some point over the weekend and consume everything you’ve been avoiding. Eating tasty, unhealthy food from time to time is normal; going on food benders is a clear sign of a disordered eating behavior with long-term pitfalls if left unaddressed
 
• Prescription Accuracy – who is determining your caloric needs? What about your macro ratios? Are your ratios regularly being reviewed and adjusted to reflect both the relevant variables in your life and your progress or lack thereof on your current ratios?
 
• Inherent inflexibility – Your macros are fixed and unfazed by your appetite, social calendar, daily workout volume, travel plans, etc. Regardless of whatever complicating variables at play, you still have to hit your numbers
 
• Impractical – weighing, measuring, and meal prepping work great when your schedule and life are routine and largely unchanging. However, if you travel regularly or have a highly unpredictable job, you will likely struggle with such a regimented approach to eating
 
• Smart Phone Dependence – Macro tracking only practically works via smartphone applications, allowing us to see updated numbers in real time as well as a database of common foods, preparation methods, and portion sizes. Most people are already overly reliant on their smart phones as it is, and this will absolutely add another significant time reliance to the docket. Every meal will need to be tracked, and typically in real time, to maintain accuracy and up to date numbers. This means more screen time, which none of us needs.
 
Ultimately, the best diet is the one you can successfully adhere to. It has to be a way of life that resonates with you, which is built to last. Macro tracking can be an effective tool in the long-term pursuit of better health, performance, and graceful ageing. However, it is important to understand both the benefits and the shortcomings before going all in on an approach that may or may not be ideal for you and your goals.
 

Keep Training from Being a Pain in the Back!

 
Are you frustrated with nagging low back pain that is limiting your training and constantly forcing you to modify your workout?
 
YOU have the capability of training fully without pain and limitations. Low back pain has no place in your training and may be limiting your performance.
 
Dr. Alex Immermann and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They have treated many of the world’s greatest athletes and would like to teach you about the root causes of your pain and most importantly what you can do about it. This FREE workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.
 
Register Here
 
In this FREE workshop you will learn:
-The source of your lower back pain
-The underlying cause why this pain is occuring
-Activities that you can do to address it and prevent it from reoccuring in the future
 
Furthermore, Dr. Immermann and Dr. Cohen will be offering FREE physical therapy consultations to all attendees of this workshop. Come take advantage of this incredible opportunity to discover what is causing your pain, how it is negatively impacting your training and learn what you can do about it!

CFSS Holiday Party & Potluck!

 
Mark your calendars! The annual CFSS Holiday Potluck / Party goes down next Saturday, 8 December from 5-8PM at the gym. Afterwards, we’ll be headed over to the Barking Dog in Bethesda to keep the festivities going. For the gym potluck, please bring a dish or adult beverage to share with the group. If the past is any indication, there will be no shortage of amazing homemade baked goods, delicious paleo dishes, and an abundance of alcohol of all varieties. Dress to impress, feel free to bring your friends and significant others, and please leave the kids at home! Party sign up sheet will be on the whiteboard. If you have any questions, talk to Katie or Dana at the gym as they are planning the party. Trust us, you’re not going to want to miss out!
 

2018 Thanksgiving Schedule

 
With Thankgsiving fast approaching, here’s the schedule for classes next week so you can plan your workouts accordingly. We’ll be performing a special benchmark lifting workout on Saturday (11/24), The CrossFit Silver Spring Total, for those of you who will be in town for the holiday. The CFSS Total is comprised of 3 attempts to hit a daily max Front Squat, Push Press, and Deadlift and hopefully set some new records in the process! In the meantime, be sure to go for new turkey, mashed potato, & pumpkin pie consumption PR’s, as well as ample naps to prepare yourself for success!
 
Thanksgiving Week Schedule:

Wednesday 11/21: No 630PM WOD

Thursday 11/22: Closed

Friday 11/23: Closed

Saturday 11/24: No 8AM WOD | 9-11AM “CrossFit Silver Spring Total” | No Barbell Club!