LCF NEWSLETTER 11/3

Birthdays 

Joed 11/3

Kyle 11/6

N8 11/10

Cheryle 11/13

Jurz 11/14

Mike M 11/15

Marianne 11/20

Val 11/23

James AKA Jim D 11/26

Jon 11/28

Nicole 11/29

Swalek 11/29

FITNESS IN 100 WORDS

In CrossFit the idea behind fitness is more than just your workouts. Fitness is a lifestyle – it’s your whole 24 hour day. Decisions that you make outside of the gym effect your fitness, along with your WODs.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” —Greg Glassman, CrossFit Founder

Keep working at your fitness, specifically aiming to improving mobility, nutrition and sleep consistency. Learn about the methodology and focus FITNESS.

Ask a coach how to learn more!

ANNUAL FOOD DRIVE !

Hey team, once again we are going to be collecting non perishable item that will make the next two months tremendously better for families who experience food insecurities year round. We will have a tub or two at the gym starting Monday Nov4th and collecting food up until our END OF YEAR PARTY! Then we will donate to either a local food bank or non profit style organization! We will know this week where the collections will go!

CrossFIt

Recently CrossFit has started producing and dropping some Docu-style shorts on youtube.

The first one definitely has a feel good vibe. I will be providing these weekly for you all and please send our blog to your LCF fam and your friends/fam/coworkers. Show anyone who’s ever been slightly interested in CF what it looks like after you walk in the doors!

Episode 1: The family YOU CHOOSE

CHAD 1000X

Every year on Veterans Day more and more CrossFitters learn about and join this community in performing a HERO WORKOUT, CHAD WILKERSON.

Register for CHAD and help provide awareness to Suicide prevention and more specifically, suicide awareness within the veteran community.

Sara Wilkinson (wife), Rogue, CrossFit, and GORUCK present the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention

CHAD1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be a part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans but also to help be part of the solution through the support of The Step Up Foundation and other veteran health initiatives.

This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X

IT’S TIME TO DITCH THE CANDY YALL!

Bring it to the gym and donate it to the food drive

NUTRITION AND CANDY!

Spoiler alert, the “holidays” aren’t an excuse for us to eat like a trash panda! Now, they are cute and cuddly however, we as CrossFitters know better than getting caught up in the normal American tradition of overindulgence, RIGHT?!

Kayla is one of our Nutrition Coaches at LCF and she has been kind enough to write up a “Serving size” of information to help guide us through the processed sugar gauntlet that we are about to run through!

Hey, Coach Kayla here!

Spooky season is here and so is the candy! Halloween can be tricky when it comes to balancing good nutrition, but it doesn’t have to be all or nothing! Here is how you can approach this holiday:

1. Moderation is key. Enjoy your favorite candy but set limits. One piece is enough to enjoy
   that snickers or milky way.
2. Out of Sight out of mind. Put the candy away after Halloween, donate to your local church or school. Keep it out of sight so you aren’t constantly eyeballing the skittles on the counter.
3. Not all candy is created equal. Some are better than others. Dark chocolate offers
   antioxidants, nuts add a little fat for energy and some protein.
4. Plan ahead. A well-balanced meal ahead of time leaves little room for handfuls of candy.
   When you are full of nutritious food, those M&Ms look less tempting.
   If you must indulge, let me tell you about the work it takes to burn off those delicious treats.
   • This is based on 1 serving size-read Nutritional information!
     • Fun Size Snickers- 8-10 minutes of burpees for 1 piece.
     • Reese’s Peanut Butter Cups- 10 minutes of single unders for 1 piece
     • KitKat- 150 air squats to burn off 1 piece.
     • M&Ms – 10 minutes of running
     • Candy Corn (who eats candy corn?!) – 20 minutes of swimming.

Halloween is a fun holiday, and it comes with fun treats. While a little enjoyment is okay, do
you really want to put in the work to burn off a handful of candy? Think about it!

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