LOW DOWN MARCH | APRIL 2014
Mastering the
DOUBLEUNDER
MEET YOUR
OLY COACH
ATHLETE SPOTLIGHT:
SUSAN GRAHAM
THE P . T. DOC TALKS
YOUR CORE
GETTING TO KNOW
COACH KAREN
INTRODUCING OUR
NEW MEMBERS!
What’s
Contents
INSIDE
Letter From The Editor
1
Techniques & Training
2
Coaches Corner: Karen Calderon
3
Meet Our New Members
4
Tips From H-Town’s Director of Training New H-Town Apparel Coming Soon! Wodify Updates
5
Meet Coach Mike Calelly: Your OLY Coach H-Town Rewards
6
Double Unders + Video Tutorial
7&9
H-Town Member Deals Athlete Spotlight: Susan Graham
Nutrition: Torched Grill
+ NEW Yummy Paleo Recipe!
Faces of the CrossFit OPEN 2014
8 11 12-13
H-Town Coaches Speak-up
14
Member Business Pages
15
H-Town Low Down, March | April 2014 Issue Theo Tsekouras | Editor-in-Chief Rina Perez | Creative Director Cover: Mike Pottle Contributors Karen Calderon Susan Graham Chris Brewster
Jenny Kendall Eric Conley Mike Calelly Dr. Seth Lawrence, DPT Elizabeth Worthey, BASC DTR
LETTER ||FROM THE EDITOR
W
hat can I say, this first quarter has been so exciting! We wrapped up our Spring Transformation Challenge and saw fantastic results! I am talking like 172% Body Fat loss over 40 days. You can’t beat that success anywhere.
Speaking of success, make sure you check out our Athlete of the Month and our Coaches Corner to hear about what you can accomplish. In this issue, we focus on one of the biggest hurdles for our athletes: the elusive double unders. Check out those tips to help elevate your game. We also cover some new features through Wodify and Dr. Seth covers some important tips on your core. Remember, we are here for you to get better. Sincerely,
Theo
Theo Tsekouras Founder theo@crossfithtown.com
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TECHNIQUES &Double TRAINING Unders Courtesy of BuiltLean.com
Double Unders Tip #1: Jump High & Jump Slow
The double under requires that you jump much higher than a normal jump rope revolution. In fact, you can jump just an inch off the ground during your normal jump rope routine, but a double under requires you to jump much higher. Jumping higher and slower helps create enough time for you to swing the jump rope 2 times underneath your feet as opposed to just once. As you get better and more efficient at doing double unders, you won’t have to jump as high.
Double Unders Tip #2: Use Your Wrists
Probably the #1 most common jump rope mistake is when beginners flail their arms as opposed to turning their wrists in order to create momentum for the jump rope to start revolving. This is similar to a swimmer being very inefficient in the water: an inefficient swimmer gets tired very fast and doesn’t go fast. With jumping rope, you want your skipping to be as efficient as possible so you don’t waste too much energy. If you do, you won’t last for much more than 30 seconds, or a minute. Jumping rope is all in the wrists, which should be roughly at your waist.
Double Unders Tip #3: Keep Your Elbows In
Another related mistake beginners make is not only using too much arms, but extending the arms and elbows to far away from the body. This makes the jump rope shorter so revolutions become more difficult and it’s harder to hold you arms extended from your body. Instead, keep your elbows close to your sides.
Double Unders Tip #4: Keep Your Torso Upright
Because double unders require that you generate significant speed to spin the rope around 2x with one jump, beginners will often bend the torso forward in an effort to shorten the distance the jump rope needs to cover. Instead, remain upright with only a slight bend in your torso as in the photo below.
Double Unders Tip #5: Practice, Practice, Practice Practice makes perfect.
WANT ADDITIONAL TIPS? WATCH COACH SETH BREAK DOWN THE DOUBLE UNDER IN THE VIDEO BELOW:
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COACHES CORNER
Hometown: Katy, TX Age: 30
KAREN CALDERON
Occupation: Project Assistant When did you first start CrossFitting and why? I started in November 2010. I was bored with the fitness classes and weights at the gym and was ready for something new. My good friend Ashley Holmes convinced me to try out CrossFit and I have been hooked on it ever since. When did you first start Coaching at H-town and how did that start? I started coaching in October 2011. I had been at H-town for almost a year and loved crossfit and helping others. Favorite WOD: Murph Hero WOD and Fran Least Favorite WOD: Lucian. It is my son’s birthday WOD. I love it because it is his WOD but I don’t like it because it kicks my butt every time. Plus, wall climbs are my nemesis. What is your coaching philosophy? Fitness should be fun, creative and goal-oriented.
“Be consistent & DON’T give up!”
So you just started instructing at the H-town? I don’t remember what the first WOD was I coached. I was nervous, but everything went great and I loved it. As an instructor at H-town, what sort of changes have you seen in yourself, your coaching style as well as the athletes you now teach? At first I was nervous and just focused on not messing up somehow. As I got more comfortable, I started to ask others for feedback on how I could improve as a coach. I have learned that not all athletes respond to the same coaching techniques so you have to tailor your coaching techniques to the individual athlete. Getting to know the athletes has helped me become a better coach. I love seeing people progress and reach PR’s. What sort of life changes have you experienced from CrossFit that were totally unexpected? I have met some really great friends over the years and have become a healthier and stronger person overall. Have any favorite H-town moments? Doing Del Hero Wod with his dad and family was such an amazing experience. Do you have any advice for those just getting started or those looking to join your class time? Be consistent and don’t give up. The first several weeks are the toughest and don’t be discouraged if you don’t finish a WOD for a while. Believe in yourself! What are your hobbies, interests, and/or talents outside of CrossFit? Travelling, playing soccer and doing things with my husband, son and our super active dog.
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New H-Townies!
*All new members are not shown. Additional new member photos will be featured in our next issue!
On behalf of everyone at CrossFit H-Town, we would like to welcome all of the new H-Townies to the family! H-Town Arts District
H-Town Heights
4
TIPs FROM THE P.T. D C
and you have given yourself the best chance to be successful. You have created efficiency.
D
FACT:
“CORE CONTRACTION”
espite what many may think, there is no clear definition of what your core is or how to contract it. If you ask the lay person they will describe it as, “your six pack muscles”. If you ask a Yoga or Pilates instructor, they might tell you to pull your belly towards your spine. If you ask a medical professional, they will give you a very detailed list of muscles that you have never heard of. I am going to provide you with my list, simplified as much as possible. However, all I want you to remember is a check-list of things to go over immediately before you begin lifting, squatting, push pressing, cleaning, so forth and so on; in order to stay safe and stable. “Core” defined by Seth is your transverse abdominis in front, that lies underneath your “six pack”. This particular muscle wraps around your body and attaches directly to your thoracolumbar fascia, which attaches directly to your multifidus muscles, which attach directly to the vertebral body. This set of muscles make up your natural abdominal corset. Your pelvic floor muscles that hold and stabilize your sacroiliac joint “SI” and pelvis at the bottom, also need to be considered. This is actually the missing link that most take for granted. Performing a keagle exercise contracts these muscles. This is an isometric contraction of muscles of the pelvic floor that are given to pregnant women or individuals fighting incontinence. To contract these muscles, pretend you are lifting your pelvic floor muscle up toward your stomach. To recap, a core contraction is to draw your belly button toward your spine and pretend like you are cutting off a urine stream. Your belly towards your spine stabilizes and holds the vertebrae in a stable position, while the pelvic floor muscles hold and support your pelvis. Now, back to the check list I previously mentioned: Posture, Core Muscles and Set-up. Posture, think about lining yourself up so that your body can be efficient and work the way it was made to work. Create efficiency by maintaining good posture. Then tighten your core muscles as we just spoke about. Then get yourself set-up with whatever movement you are about to perform. Now you are stable, aligned
By: Seth Lawrence, DPT
Consistently performing mobility exercises at home will prepare your body to move efficiently during your WODs. Mobilitzation is essential for safe workouts and top performance. Lucky for you, H-Town offers monthly Mobility Classes led by Dr. Seth Lawrence, DPT. Don’t forget to sign up!
new apparel & merchandise coming soon
H-Town is continuously working on new apparel designs to keep our H-Townies looking fresh. We will soon be rolling out a new online ordering system, which will allow you to have full control over numerous options of H-Town clothing and merchandise. Stay tuned!
Did you Notice? Now, both locations can see what the other is doing. We now have it set up so you can go to the H-Town website to see who made the leader board. Go to the website and select “Daily Results” on top right. You never know who is dominating unless you check it!
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OLYMPIC LIFTING : LIKE A CHAMP
COACH MIKE CALELLY
I
started Weightlifting in early 2001 after participating in Powerlifting at the club sport level in college. I learned to lift under USA Weightlifting Hall of Fame Coach Jim Schmitz in San Francisco, CA. My prior job in consulting proved to be helpful in that I have visited many gyms for extended periods and was able to learn different concepts from different coaches. I lifted at the national level for about 10 years and continue to be active in Masters Weightlifting.
Weightlifting classes focus on technique first but we have plenty of opportunities to test our skills and understand how we can apply it to CrossFit WODs. Our big goals are to lift safely, learn the proper movement patterns, and have fun! Weightlifting is great because it forces you learn how to change directions quickly and increase explosive power - there is nothing slow about it!
Check out H-Town’s very own Olympic Lifting Expert, Coach Mike calelly every Tuesday night!
6:30PM AD | 7:30PM HEIGHTS REWARDS
As a THANK YOU for referring your friend or family member to the H-Town program, you get $50 OFF! Doesn't matter the location. And it gets even better during our Referral Rewards held 4x a year! 6
DID SOMEBODY SAY PALEO?! STEP IN TO THE WILD SIDE!
10% OFF
EXCLUSIVE ONLY TO H-TOWN MEMBERS Must present this H-Town Member Coupon in order to receive this discount.
Cannot be combined with any other offers. Location 3715 Washington Ave Houston, TX 77007 713-868-1345
Hours Sunday - Thursday: 11am to 10pm Friday & Saturday: 11am to 11pm
postworkout never tasted so good.
Ask an H-Town Coach how you can get yours today! 7
ATHLETE SPOTLIGHT: Hometown: Carlsbad, New Mexico
Age: 65 Occupation: Registered Nurse, Retired
Susan
Graham
Tell us about your sports & fitness background. Not one you could ever call an athlete but I’ve always tried to be active. I used to bike and completed one MS150. Trained and walked 5 half marathons in the last 10 years. How did you first get exposed to H-town? Take us back to your first WOD... what was it, and how did it feel? I was first exposed to CrossFit when by son and daughter in law took it up in Boulder, CO. My first WOD was about 5 years ago and it was hell! It was a Beginner’s WOD and all I remember is the burpees! Seems like we did burpees for 5 minutes! I watched everyone else working out and just the idea that I could learn to do even half the movements they were doing was very exciting and I was hooked. The fact that I could barely walk for three days after didn’t matter.
“Don’t focus on the pain; focus on the progress and possibility.”
What sort of changes have you seen in your body, health, and fitness since starting at H-town? I have abdominal muscles, I can squat below parallel and the amount of weight I am able to lift has steadily increased. I am able to run, or some semblance there of, and my knees do not hurt. My rheumatologist believes the reason why I have done so well and my undifferentiated spondylarthropathy has not progressed is directly related to my participation in CrossFit. My energy level and my outlook on life have definitely changed for the better. What sort of life changes have you experienced that were totally unexpected? The strength, determination and perseverance needed to complete a CrossFit WOD’s have changed my thinking about what I can accomplish outside the box. It has reinforced that no matter what obstacle shows up in my life that I have what it takes to move to the other side. I plan on being able to travel and live independently until I’m at least 90 and with CrossFit I have no doubt I will reach that goal. Do you have a favorite/least favorite movement/lift? Favorite-snatches and cleans. Least favorite-thrusters and running is a challenge. Any advice for those just getting started? Please share with us any favorite CrossFit /H-Town moments. Don’t focus on the pain; focus on the progress and possibility. Find a class that feels like a “fit” and always have a “high-five” ready to celebrate your classmate’s victories. Lastly, to be at a box that values more than just performance. There have been many great moments at H-Town but what stands out is when Seth took the time to video tape me doing a lift so I could see what I was doing wrong. I knew then that I was in the right place; a place that cared enough to make sure I was doing skills correctly, a place where I could progress and my risk of injury was low. If me being named Athlete of the Month inspires just one person to show up when they really don’t want to it will be so gratifying. I see in myself and my friends the cumulative effects of health habits and the difference they can make as we get older. I don’t believe in “regrets” but am grateful that my son showed concern and encouraged me to move outside my comfort zone. Without his encouragement I would not be where I am today!! What are your hobbies, interests, and/or talents outside of CrossFit? I am an avid traveler, reader, music lover, especially blues and Texas music and politically active in many causes. I love hanging out with friends and family, especially my grandkids and a great cup of coffee.
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H-Town Members who are
10
Q:
NUTRITION
NO TIME
TO COOK?
A:
Let our very own chef and nutritionist, Elizabeth Worthey, bring you gourmet meals made fresh. At H-Town, we believe the Paleo way of eating is the key to success both internally and physically. Chef Elizabeth and The Torched Grill are ready to whip up your Breakfast, Lunches, and Dinners weekly! Check your inbox and facebook for delicious weekly menus; or ask an H-Town Coach for more information. *Don’t forget to get your orders in by 6PM every Thursday.
Cookie Dough Bites
(Paleo, Gluten Free, Grain Free, Egg Free, Dairy Free, Low Carb)
Ingredients 3 tablespoons coconut oil 1½ tablespoons coconut milk ¾ teaspoon vanilla extract ½ tablespoon + ½ teaspoon raw honey ¾ cup almond flour 3 tablespoons Enjoy Life Chocolate Chips plus more for drizzling (gluten, dairy, nut & soy free) Instructions 1. Whisk together the coconut oil, coconut milk, vanilla and honey 2. Using a rubber spatula, gently mix in the almond flour until ingredients are combined. Be careful not to over mix or the batter will become oily. 3. Fold in the chocolate chips and refrigerate the dough for about 30 minutes 4. Roll chilled dough into balls and place on a cookie sheet lined with parchment paper 5. Melt chocolate chips in a double boiler over simmering water 6. Drizzle chocolate over each cookie dough bite Recipe make 10 cookie dough bites. Store in the refrigerator.
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GREAT JOB
THE MANY FACES OF THE
EVERY ACCOMPLISHMENT COMES 12
H-TOWN
CROSSFIT GAMES OPEN 2014
FROM THE DECISION TO TRY
13
H-TOWN COACHES SOUND OFF IN 3...2...1 GO!
“Ladies, being strong is better than being skinny. The emaciated look is creepy. Your muscles are beautiful.” - Coach Jenny Kendall
“The next time you’re in class with a newcomer, be sure to build on that community presence and introduce yourself to him/her.” - Coach Eric Conley “Trouble getting squat depth? Practice the movement at home each day for at least a few minutes. You’ll be amazed at what a little homework can do!” - Coach Chris Brewster “Don’t worry about your score or the person next to you. Worry about how hard YOU try and what YOU can achieve.” - Coach Seth Lawrence
yoga
Party
APRIL 26TH
10AM
*Immediately following open gym
2632 N. DURHAM DR | 77008
@ H-TOWN HEIGHTS 14
SUPPORTS YOU !
Juliana Garcia Holloran Feisty Fitness Houston Personal Trainer 832-618-7584 www.feistyfitness.com
Michael & Jessica Cortez Beautifully Bronzed 832-408-0429 beautifullybronzedtan@gmail.com www.beautifullybronzedmobile.com
Canada Chiropractic, PLLC 1022 Wirt Road, Suite 316 Houston, TX 77055 832-409-4913 | www.canadachiropractictx.com
Do you work someplace that provides a service that your fellow H-Townies could benefit from? Send us your info and we’ll advertise your business or service on our “H-Town Supports You” backpage. Send logo and contact information to rina@crossfithtown.com
*Dates and times are subject to change. Be sure to like us on Facebook for up to date information
APRIL 9 | Wednesday 12 | Saturday 12 | Saturday 19 | Saturday 26 | Saturday 26 | Saturday
MAY
1 | Thursday 7 | Wednesday 17 | Saturday 17 | Saturday 24 | Saturday
june 14 | Saturday 14 | Saturday 21 | Saturday
Bring a Friend Day Mobility Class Community WOD Nutrition Class Open Gym Yoga Party
All Classes 9AM 10AM 9AM 8:30AM - 10AM 10AM
AD & Heights Arts District Arts District Arts District Heights Heights
H-Town 100 Begins Bring an Friend (Amigo) Day Mobility Class Community WOD Open Gym
All Classes All Classes 9AM 10AM 8:30AM-10AM
AD & Heights AD & Heights Arts District Arts District AD & Heights
9AM 10AM 8:30AM
Heights Heights Heights
Mobility Class Community WOD H-Town Row Down
Arts District
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