From the Blog


Holiday Schedule

Mon 24th – Last Class is 12:30pm Tues 25th – Closed Wed 26th – 7am, 9, 12:30, 4:30, 5:30, 6:30 (on-ramp) Thur 27th – Normal Schedule Fri 28th – 7am, 9, 12:30, 4:30, 5:30, 6:30 (on-ramp) Sat 29th – 9:30am Mon 31st – Last Class is 4:30pm Tues 1st – 10am Class Only

Sometimes people ask, “what are you allowed to eat?”  I have always struggled with rules, not a quality I’m proud of but it’s the truth.  If I have to ask myself “am I allowed to do this?” it almost immediately becomes 92.4% more intriguing to me. So if I was looking at a buffet and contemplating whether I’m “allowed” to eat this or that I would be in real trouble. I think grown-ups should eat what they want. That being said, I think most adults of sound mind would say they want to eat food that:
A) Tastes good B) Doesn’t make them sick C) Helps them look good naked D) Helps their body perform better. That is probably a way oversimplification of how people feel about what they eat, but simple can be nice. When I am choosing food, I more often than not choose foods that don’t have grains, dairy, soy, sugar, or artificial sweeteners. Because for me that style of eating fits the criteria above.
There are scientific explanations about why cutting these things out of your diet may or may not benefit  you. You won’t find them here, but they are out there just waiting for you to devote 37 hours into researching them.
Anywho, my standard answer to the aforementioned questions…that is a long word…oversimplification and aforementioned took me 7 solid minutes to type…look at this word… floccinaucinihilipilification…wow impressive.
Ahem, my standard answer is “I usually don’t eat a lot of grains, dairy, or sugar but If I want to eat a cupcake I do.” You’re a human being and life should not have unnecessary rules and restrictions in my opinion, especially with regard to eating which is supposed to be something enjoyable. If you feel like your “not allowed” to eat something because your trying to conform to a particular diet try thinking about your goals, long and short-term. The conversation I have in my head goes something like this… “Will eating this give me enough energy for the next few hours? Does this feed my muscles? Because, I want to lift heavier. Will this cause inflammation in my body? Will this get me closer to or further from that elusive six-pack? Will this make me a better athlete?” Sometimes the convo is much shorter… “will this cupcake/martini/pizza be worth how bad I will feel after?” sometimes the answer is yes, and I enjoy every second of the intake. You should not have to feel inhibited by your food choices, that’s why they are called “choices”. Choose to eat in a way that fits your goals and you won’t be passing up on something because you feel your “not allowed” to eat it, but rather because you’d prefer to eat something that benefits you.
Sweet potato bread benefits me because it makes me happy. This recipe is so easy and if I could remember where I got it I would praise that person publicly because I love it.

1 ½ cups Almond Flour
2 TBLS cocnut flour
1/3 cup of flax meal
1 ½ tsp baking soda
5 Eggs
3 TBLS coconut oil (plus a little to grease pan)
2 TBLS Raw Honey
2 Small sweet potatoes or 1 very large
1 TBLS apple cider vinegar

Preheat oven  to 350. Grease a loaf pan with some coconut oil. Poke holes in your sweet potatoes with a fork and microwave for five minutes, check them and determine how much longer they need. Microwaves are weird, each one cooks differently. You could definitely bake the potato in the oven or peel and cube and boil it but for convenience and speed I like to microwave em. Put your cooked potatoes (without skin…duh) in a large bowl, add the rest of your ingredients and blend with a hand mixer. Or, add all ingredients to a food processor and mix that way. Once combined, pour into your greased loaf pan and bake for 30-35 min. or until cooked through. Let it cool for about 30 minutes before removing and slicing. Soooooooo good warm.


Look at the fire in his eyes, lol!

Southington CrossFit Blog – Dr. Hawley’s Health Corner
Posterior Chain Weakness
Your posterior chain is one of the most important parts of your body and one that is most commonly neglected.  This is especially true with CrossFitters due to the invention of the “Kip”.  One of the best ways to train and strengthen the posterior chain is by performing strict pull-ups, spending time on the row machine, performing ring pull-ups or performing bent over rows.  These three exercises (some may argue the row machine) are not always performed on a daily basis within the CrossFit programing.  There are many reasons for this but this does not mean that these exercises are not important.  
For our purposes your posterior chain will be described as the upper trapezius, rhomboids, teres major and latissimus dorsi.  These are the main muscles that comprise your upper, mid and lower back.  Without proper strength of these muscles it will be almost impossible to lift maximum weight over your head and will most likely result in injury.  
The main actions of your posterior chain involve pulling and holding object into your body but are also strongly involved with stabilizing your shoulder and arm when they are moving away from the body.  These muscles are particularly important when performing snatches or kipping pull-ups.  Both of these motions put your shoulder in a precarious position if your stabilizers are not working properly.  This could explain why you sometimes have posterior shoulder pain after performing a lot of snatches or a lot of kipping pull-ups.  
Without having proper strength in your posterior chain your shoulder can easily slide forward while your arm is over head which creates a pinching sensation in the back of your shoulder.  The best way to try and prevent this from happening is to spend some time strengthening your posterior chain. 
Take a few days a week and spend some time after class focusing on the above exercises.  You will notice a huge change in your shoulder stability after only a few weeks of working your posterior chain.



Hey guys!

Coach Jon here to fill you in on some quick tips I have learned and would like to share with all of you so here it goes.
Tip 1: Weaknesses: once you find one. Attack it and make it a strength.
Tip 2: Work on flexibility:  lower body and upper body mobility is a huge factor in this game of Crossfit.
Tip 3: Warm up, Cool down, STRECTH: is the perfect recipe to begin your work outs.
Tip 4: Olympic lifting: Struggling with the Snatch clean jerk etc. Take a little time after or before classes and work with just the bar for a couple repetitions of the movement.
Tip 5: Keep up with Encourage others:  When you are finished with a work out that’s for time, post your time then go and encourage another individual to keep working hard and finish strong.
Tip 6: Max Effort lifts: IF you’re feeling good. Go for it. If things feel a bit dicey, hold back work on form or shoot for percentage. One thing I always say 200 lbs will always be 200 lbs.
Tip 7: Keep TRACK: Bring a notebook to keep track of your work out that day. How you felt? Did you sleep enough eat enough etc.
Tip 8: ASK questions: As coaches we are here to help in any way we can.
Tip 9: Remember Crossfit is not a sprint (though we do lots of those) it’s a marathon, a long term journey over a distant horizon.
Tip 10: Last but not least remember to HAVE FUN!!!


On-ramp kicking butts!

Jamie & Meg’s Awesome Kids – Love the T-shirts Guys, Train like a superhero!
What’s the one move you despise Matt for programming into a WOD? Come on. There has to be one thing that makes you instantly dread the next day at the box when you see it on the website. I’m willing to bet many members of the SCF family had that feeling when “Annie” showed up on the whiteboard last week. Nothing but those pesky double unders and a whole lot of sit-ups.
Whether it’s pull-ups, box jumps, HSPUs or double unders – what is it about certain moves that make us throw the towel in before we even hear 3…2…1… GO?
Chances are, whatever came to mind as I asked the question isn’t what showcases you at your best. I’ll go on record and admit handstand push-ups are my current nemesis. Why? I suck at them. Nothing says ‘confidence booster’ like pushing as hard as possible to get yourself halfway up and then crashing head first onto an ab mat. I’m pretty sure Cirque du Soleil won’t be banging my door down any time soon.
If there is one thing that I have learned since starting here at SCF, it’s this: practice makes possible.
Notice that I didn’t say practice makes perfect.
We don’t like these moves, because we don’t like feeling like we’re bad athletes. Nobody wants to walk out of the gym feeling discouraged. So what do you do about it? Do the difficult moves until they become easy. Then scale it up. Progress is an accomplishment in and of itself. Many of us will forget that at one time or another.
Too many times I have experienced and observed the frustration that we all go through with that jump rope. It’s simple, right? All you do is jump once and twirl twice. This should be cake. Yet somehow, 3 measly minutes of practice leave some painful evidence on your arms and legs that you fought the jump rope, and the jump rope won. That stupid thing stung both your ankles and your ego.
If you want to get better at something you’re not the best at, just keep doing it. If you hate double unders, keep doing them. In July, I found myself on vacation at an open gym at Trailhead CrossFit in Golden, CO doing nothing but jumping rope. My previous record was 15 DUs at that point, and I wasn’t leaving until I strung together 20. Brian, the owner, looked at me and said never had he seen someone jump rope for that long voluntarily. I was on a mission. If 15 were possible, then so were 20. I practiced until I made it possible. It took me an hour. 
Shoutout to both Andy Hawley and Tony Ruggiero, who I consistently see practicing their DUs in the corner. I’m sure they don’t like getting snapped in the ankles any more than I do, but those are 2 guys putting in the extra few minutes after class doing something that they don’t enjoy. Lindsey, our toughest mudder, is always hopping on the bar to get more pull-ups in after each WOD. That’s determination.
Perseverance pays off. Practice makes things possible.
Sorry to sound like a motivational poster, but it’s the truth. That first 2-mat handstand push-up I did last week is proof.


There is a creeper behind Robin

Debbie got kicked out of the Mall last night???? No guns allowed!!!!!!

Pineapple fried “rice”

Seven minutes. Doesn’t seem that menacing does it? It’s only seven minutes; I can do anything for seven minutes.

Seven minute burpee amrap. Whole new meaning…that’s like seven minutes of quad burning, blood tasting torture. I can’t lie though; I loved every minute of it. Let me gush over our gym for a minute…

First, the way our workouts are programmed I feel like were being groomed to be ready for anything. What’s better than that?! Potentially, what’s keeping us from being better than good… better than elite…so good you don’t even know how to classify it? An inexpressible level of athlete. A place that makes you FEEL like that is of tremendous worth in my opinion. Thank you guys for that.

Second, today after class there was a newish guy rolling out next to a seasoned athlete. You couldn’t tell by watching them who was who at that point. They were talking like old friends; the one with more experience had given some help to the newer guy during the work out. Now both were laughing at the amount of pain rolling out causes. Seems simple but I love that. The new guy wasn’t off by himself doing his own thing while the “regulars” all hang out shooting the breeze. That inclusion and acceptance definitely aids in boosting confidence which can be crucial to success when you’re trying something that’s new to you. Support is key and there is no shortage of that here.

Gushing concluded.

I am starving. Like wildebeest hungry. I don’t know what that means but its bad. Did you know wildebeest was spelled that way? Weird. I digress…  this is not about wildebeest this is about pineapple fried cauliflower rice. If you don’t want to go vegetarian on this one then add some shrimp or cooked chicken to the dish…

1 Head o’ cauliflower
1 yellow pepper chopped
1 red pepper chopped
1 cup mushrooms chopped
1 cup chopped pineapple
2 shallots diced
2 cloves of garlic diced
1 egg (omit if ya don’t eat eggs)
3 tbls veggie stock
3 tbls Braggs Aminos (soy sauce alternative)
1 tbls curry powder
1tsp coconut sugar
½ cup cashews chopped
¼ cup raisins
¼ cup coconut oil give or take
Handful of chopped green onions
Cut your cauliflower into pieces that your blender or food processor can handle and pulse in chosen appliance until your raw cauliflower becomes rice consistency. Voila, rice. Set aside.  Heat enough coconut oil in a large wok or pan to give it a healthy coating. When it’s heated throw your peppers, mushrooms, shallots, and garlic in. Mix it up and leave it. Let it caramelize a bit. Not that you want it to burn, but constantly stirring makes it hard to brown it. Once it’s sufficiently browned, remove from pan and set aside. Put some more oil in your pan, and your Braggs Aminos, veggie stock, curry powder, and coconut sugar. Stir, and add you cauliflower. Now you can stir till your heart’s content! Stir that cauliflower so it’s all evenly coated with sauce. Let it cook for about ten minutes, if your adding egg now is the time. Make a well in the middle of your pan and scramble that egg up. Once it’s cooked mix it around. Then stir in your cashews and raisins. Cook five minutes more, stir in your green onions and pineapple. Finally stir in your pepper, shallot, and mushroom mixture. Make sure everything is heated through and serve it up! Garnishing with fresh cilantro is pretty good too if you got it.



Katy modeling our new sweatshirts

Jean – great job today, look how strong you are, awesome!

Dr. Hawley’s Health Corner

Hip Tightness and Pain

As with the shoulder, the hip is a very commonly injured part of the body when someone starts CrossFit.  A big reason for this is not the exercises themselves but that these “new” CrossFitters are not used to performing these exercises.  Just think back to the first few months you started CrossFit, or for those people that are currently in their first few months just think of right now, and try to remember if you had any groin pain or hip pain.  I would suspect that many of you did as I know I did.  There are several exercises that you can perform to not only strengthen your hip muscles but to also help prevent any further injuries.

Your hip is made up of several layers of muscles much like the shoulder.  Many people associate the rotator cuff with the shoulder but your hip also contains a “rotator cuff” of sorts.  Training and creating flexibility in these muscles will help prevent many injuries associated with squatting and jumping.  The reason that many people get a pulled groin when they first start an exercise routine (that involves a lot of squats) is because their hip muscles are not ready for, or strong in, the eccentric motion (eccentric muscular contraction).  There are 3 types of muscular contractions but only 2 that we are going to discuss now.

Concentric muscular contractions occur when the muscle is contracting but is also shortening (ie. The up phase in the squat).  Eccentric muscle contractions occur when the muscle is contracting but is also lengthening (ie.  The down phase in the squat).  The easiest way to hurt yourself is by performing more eccentric contractions than you are used to, however, this is also the best way to see gains when you build up enough muscular and stamina to perform them.  Preventing hip pain and pulled groins starts first with flexibility training then transfers into strength and stamina training.  Below are a few easy exercises that everyone can do to help prevent hip tightness/pain or to rebound from a pulled groin. 

  • Foam Rolling – Yes I love foam rolling and you should too especially if you are currently nursing a pulled groin or sore hip.  Lie on the foam roller and work through the front part of your thigh/leg and the inside part of your thigh/leg.  This should be done at least 2 times a day 30 seconds – 5 minutes per body part.  If you are sore perform these before your workouts to help get loosened up.  On a side note Lacrosse Balls also work great.
  • Air squats – Ideally these should be performed daily – somewhere between 50-200 a day.  I know it’s a huge range but for those new to CrossFit stick with 5 sets of 10 daily and work your way up.  By no means do you have to perform all these squats unbroken – break them up into manageable sets.
  • Overhead PVC Pipe Squats – Performing squats overhead really forces you to perform a proper squat focusing on opening up those hips and staying back on your heels.  If you are having trouble with these grab the nearest coach and have him help.  These work great both as a pre-workout warm up and a great hip flexibility tool after your workout.
  • Wall Balls – Everyone’s favorites!  No I did not put these in here out of spite but rather necessity.  When you perform a wall ball you are using a relatively light weight (compared to back squatting) but they are much more dynamic.  When you catch the ball and lower into a squat you are really working those eccentric loading muscles which are the main problem for those suffering from hip pain.  You should be doing 25-50 of these at least 3 times a week.  Start with a light medicine ball that will allow you to do a perfect wall ball and hopefully unbroken.  As they become easier perform more repetitions before you go up in weight.  

    I know this seems like a lot but I am willing to bet that you did not spend a whole lot of time working on your hip flexibility or strength before starting CrossFit.  Find a few minutes a day and start focusing a little more attention on those hips which will help you strengthen your hips and also prevent injuries.