2019 Spring *Partner* Throwdown

spring '18 partner throwdown

 
The CrossFit Open is officially behind us, summer is right around the corner, and that means it’s high time for an in-house Throwdown, Partner style! You’ve been grinding hard, getting stronger and fitter week in and week out, so it’s only right you and your partner put your collective fitness to the test against your fellow CFSS athletes.
 
The Throwdown will take place Saturday, May 4th from 9:00am-1:00pm. There will be ~4 events with a little bit of everything mixed in, from max effort strength tests to CrossFit WODs to skill based challenges. Stay tuned for clues as to what will be included but the workouts will feature movements we have been / will be practicing and emphasizing in class! Same-sex teams will be required to sign up for either the Rx or Scaled divisions so everyone will be able to participate.
 
Sign up online here!
 
There will be a $20 buy-in per team that will go to a charitable organization chosen by all the participating teams. On the sign up sheet we are asking for 1 recommendation per person for a worthy charity who will receive a donation. Keep an eye out for a follow up email as we get closer to the event to narrow down the list and determine which charity ultimately receives the donation.
 
Mark your calendars and assemble your squad for what is sure to be a great day of fitness and fun competition. Once you’ve got your partner, don’t delay – get your team registered ASAP. Now is the time to showcase all the effort and progress you’ve made here at the gym and to set new goals moving forward! More details to follow in the coming weeks.
 

CBD & Me

Cannabidiol Oil, or CBD as it’s commonly referred to, is an increasingly popular health supplement derived from the Hemp plant, used by athletes to help relieve stress and combat exercise induced inflammation. There’s a lot of misconceptions and misinformation surrounding CBD and it’s applications, and if you’re not a Cannabis industry expert, it can all seem rather daunting to comprehend.
 
Cannabis is a family of plants (Marijuana and Hemp), both legal and illegal (depending on the state) that contains several chemical compounds that affect a system in the body known as the endocannabinoid system. The two most important compounds for this discussion are THC and CBD. THC is a psychoactive compound found in Marijuana, responsible for altering your mental state and getting you “high”, and also the compound that would show up on a drug test. CBD is a non-psychoactive compound found in Hemp, widely credited for its potent anti-inflammatory effects and general wellness enhancing benefits, which is federally legal across the US.
 
Back to the endocannabinoid system: this system has been shown to be involved in everything from mood to appetite to pain-sensation. This is where CBD comes in and the reason I’ve added it to my nightly routine. I’ve been dealing with a nagging hip injury and I believe CBD oil has helped provide pain relief and aided in my recovery from both injury and the stresses of training.
 
After consulting with Dr. Cohen and finding out there wasn’t any structural damage to my hip, that it was more of a patterning issue, there was a “back to the drawing board” moment for all my lower body movements. Everything had to be reevaluated while I learned to preferentially use different muscles and techniques to accomplish the same tasks. But, after logging so many reps in what was now a painful pattern, I needed help to relax the overtaxed muscles and ease the associated pain. (An important aside: never go into pain. When you regularly work in painful ranges of motion, your body will develop compensatory movement patterns and you set yourself up for eventual further injury down the line.)
 
For example, I took my squat width closer in, with my knees forward, in an attempt to get rid of the pinching sensation in my hip. If there was any residual pain from my nervous system guarding that hip it could have sent pain signals telling me to stop. In essence, I needed to re-pattern my squat in order to allow some muscles in my hip to relax and others to be active while I moved through the hip’s functional range of motion, pain-free. CBD oil, in my opinion, helps relax the pesky hip muscles so I can make changes and adjustments without my hip being in a guarded, limiting, and tight position.
 
If you want to try CBD oil, I recommend Select CBD drops. If you’ve been dealing with nagging pain it doesn’t hurt to try!
 
I’ve also tried out both balm and drinks, both good but not as simple as the drops which are taken under the tongue and therefore are very fast acting.
 
TL;DR CBD helps reduce inflammation and allows your muscles to relax – the drops work best!
 
Further reading:
How To Get All The Health Benefits Of Marijuana Without Smoking
The ABC’S of CBD
CBD Oil Revolutionizing How Athletes Recover

Drop It Like a Squat!

Are you frustrated by your limitations when squatting? Have you been stuck working on the same things over and over again but gotten no-where?
 
Good news! We have helped many people just like you bury their squats!
 
Dr. Alex Immermann and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They have helped many of the worlds greatest athletes, crossfitters, powerlifters and weight lifters get out of pain and back to performing at the highest level. This FREE workshop is essential to identify your limitations in the squat and learn what you can do to address them!
 
Register Here
 
In this FREE workshop you will learn:
-What your limitations are in the squat
-Why these limitations may be occurring
-Activities that you can do RIGHT NOW to address them!
 
Furthermore, Dr. Immermann and Dr. Cohen will be offering FREE consultations to all attendees of this workshop. Come take advantage of this incredible opportunity!
 

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.