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15
Aug

Teen Class

By: Centerville CrossFit Leave a Comment

It’s never too early to develop healthy routines!
Teen years are formative. Help them form good habits now.
 
Get your teen started now on healthy routines that last a lifetime.

Classes begin THIS Sunday (8.19) at 11am!

Contact admin@centervillecrossfit.com for more information.

2
Mar

Nutrition during the OPEN

By: Centerville CrossFit Leave a Comment

Nutrition is first of all, the most important piece of the puzzle when talking about fitness.   The “OPEN” should not suddenly have us change our diet to boost our performance.  Let’s take a look at how to properly fuel for not just our “OPEN” workouts but all workouts to maximize performance.

Nutrition during openWe should start by saying you should NOT be changing your diet a week before the “OPEN” starts. At a minimum you should be “eating clean” 3 weeks prior to Castro’s announcement.  High quality foods when eaten in a deficit will not provide any performance benefit.  We must understand the quantity of intake of our food and be sure not to decrease this throughout the 5 grueling weeks of the “OPEN.”  Giving yourself 3 months of dialing in your nutrition and finding the best fuel combination will yield the best results.

Here is a look at what we are trying to do by ingesting the proper foods/supplements.

  •         Boost Performance
  •         Hydrate
  •         Sustain Energy
  •         Preserve Breakdown of Muscle
  •         Speed Recovery

2-3 hours before the workout this process of prepping the body will begin.  This will allow us to be slightly fasted so our bellies are clear and nothing is in the gut.  This will greatly decrease that “pukie” feeling we have all had before.

PROTEIN: Be sure to eat lean protein (real food) during this time to help with preventing damage to the muscle and boosting recovery time.

CARBOHYDRATE: By eating Carbohydrate with protein, this will improve protein synthesis and prevents protein breakdown. Carbohydrate will also help in preserving muscle and liver glycogen which will increase muscle retention and growth.

FATS: Help slow digestion which will help keep blood sugar and insulin at a steady level.  Fats also provide vitamins and minerals which are important to everyone’s diet. Do not appear to affect performance either way.

60 min prior to workout: you should focus on liquid sugar and protein so digestion can happen more rapidly.  Sipping on a Gatorade will slightly increase sugar levels to combat the decrease soon to follow during the workout. Drinking half a protein shake will help with hydration and providing immediate fuel during the workout. Small amounts of caffeine can keep energy levels high.  Be sure not to intake too much caffeine however so the heart rate can be regulated and not have you feeling “jacked up.”

Review:   

  • Dial in Diet 3 weeks before open (3months is better so some practice with timing and food choices are known)
  • Eat real food 2-3 hrs before your workout (lean protein and vegetables)
  • Switch to liquid fuel an hour out from your workout (increase sugar level and stay hydrated)
  • Add Caffeine to increase alertness but not too much to feel “jacked”

DSC_0221

Author: Spencer Ferst

Spencer was born and raised in the rural town of St. Paris, Ohio and attended Graham High School. During his high school career he was a three-sport athlete who excelled in football, baseball, and basketball. The University of Findlay was the next step in Spencer’s educational and athletic career where he studied strength and conditioning and played varsity baseball. He obtained his Bachelor of Science, Associates Degree in Personal Training, and earned his varsity letter in his 4 year tenure. After undergraduate school the next task was graduate school, where he studied to become a licensed physical education and health teacher.
During this time, Spencer started his coaching career by helping out with the University of Findlay Baseball team and coaching Liberty Benton as the junior varsity coach. Shortly after school was over Spencer accepted 2 different positions as an English teacher in Jinju, South Korea. During the stay he studied the language and can speak, read, and write in Korean.
After his return from overseas, Spencer was driven to dive head first into fitness as a career and as an athlete. CrossFit fulfilled both of those desires and he is still “drinking the cool-aid.” He was fast-tracked right away by obtaining his Level 1 Certification and interning at CCF. Spencer is currently involved in all levels of classes at CCF and enjoys taking on personal training clients to round out his experience. Building a strong and fit community is his focus and is driven to become a better coach daily.

28
Aug

Centerville CrossFit Is Hiring

By: Richie Leave a Comment

Centerville CrossFit, is looking to add a part time coach to our team. The ideal candidate should be dynamic and energetic and have a great presence in the fitness industry. Please email your resume to admin@centervillecrossfit.com to set up an  interview.

JOB DESCRIPTION
The CrossFit Coach provides expertise, guidance, and training in the area of strength training and physical conditioning to assigned groups of athletes using the Centerville CrossFit methodologies in a safe environment, while facilitating performance towards planned goals.

RESPONSIBILITIES

  • Ability to teach, lead and take charge of members through a workout, while demonstrating the key points of performance in the 9 essential movements.
  • Anticipate the potential risk for injury, take measures to remove them, and, in the event of an injury, have the ability to implement emergency medical procedures.
  • Achieve and maintain professional certification(s) with continuing education requirements and a code of ethics.
  • Assist in fitness testing, computation of results, and evaluation of individual athletes.
  • Assist the director with all task for which he or she is responsible, and manage general operation of the facility in the director’s absence.
  • Coach or Assist in coaching pre-programmed WODS.
  • Participate in coaching special events, and challenges.
  • Effectively and properly motivate athletes to achieve maximum potential in all areas of performance.
  • Outstanding communication skills including, email, public speaking, and small group interactions.
  • Assist in the training of interns.
  • Keep updated on current strength and conditioning research.
  • Assist in the general maintenance and cleaning of the facility and its equipment.
  • Perform other duties assigned by the director.
  • Remind members of next workout, scheduling, announcements, events and updates.
  • Attend weekly and monthly staff and coaching meetings.
  • To be a team player and great motivator.

QUALIFICATIONS

Minimum of two years strength training experience required.
Will need to have completed Level 1 CrossFit Certification.
OPT CCP, Olympic lifting, Gymnastics, Kettlebell, Endurance, or other related training certifications are a benefit for this position.
CPR/AED certification
Excel in time management, organizational and follow-up skills.
Understanding and application of the CrossFit methodology.
Knowledge of human behavior and performance; individual differences in ability, personality, and interests.
Ability to Train Large Groups.
Possess honesty and personal integrity.
Be passionate, enthusiastic, energetic, competitive, personable and friendly.

Please email admin@centervillecrossfit.com to set up an interview.

3
Jul

Barbell Cycling Strategies (Isabel)

By: Stewie Leave a Comment

How can someone complete the workout ISABEL under 2 minutes?  

… MOVE FASTER!

This may sound simple but there is a lot to factor in! Just looking at the core of CrossFit, on should master the 10 general skills in order to become the fittest possible.

General Skills:

  • Cardio respiratory endurance
  • Flexibility
  • Stamina
  • Strength
  • Coordination
  • Balance
  • Accuracy
  • Agility
  • Power
  • Speed

Do you need to be strong to power snatch 135 pounds? YES. What about having the ability to accurately take that barbel from ground to overhead? YES, it is just as important! How about flexibility? Keeping your back in a safe and proper position will help move that weight even faster! Once you can say you’ve master all those skills… then barbell cycling foundation is probably pretty solid!

Barbell cycling  the method of moving the barbell through the prescribed range of motion as quickly and efficiently as possible. The techniques used to perform heavy lifts or one rep max may not be exactly the same as the technique to maximize our efforts for 30 snatches for time.

What do consider when learning how to cycle the barbell?

  1. Grip – HOOKGRIP, HOOKGRIP, HOOKGRIP!!! I couldn’t emphasize that any more… your grip will be fried if you don’t utilize it!
  2. Positioning – Your back is the most important part here! KEEP IT TIGHT! Rounding when the barbell is either on the ground or overhead will decrease power and increase an injury and nobody wants that!

SET UP

  1. Feet shoulder width, keeping heels grounded as much as possible! *Remember less movement with your feet will help conserve energy!
  2. Keep that bar as close to the body as possible for every rep!  *Conserves more energy!
  3. A quick descent – pulling that barbell down. *Yes, you guessed it… conserves even more energy!
    • Option 1: hitting your mid thigh before the ground
    • Option 2: going right back to the ground
    • Option 1 should be mastered before moving on to Option 2

As you cycle the barbell more, you’ll start to feel the difference! Moving better (conserving energy) helps a lot! Like everything in CrossFit… focus on form and positioning first! Every workout you do will help in mastering those 10 general skills. As time goes on and your abilities increase you’ll move that barbell faster and see that time drop!

 

 

 

9
Mar

Centerville CrossFit is hiring

By: Stewie Leave a Comment

Centerville CrossFit is looking to add part time Front Desk Specialist to our team. The ideal candidate should be dynamic, energetic, have great people skills and a passion for CrossFit.  Please email Admin@CentervilleCrossFit.com to set up an interview.

JOB DESCRIPTION

The Front Desk Specialist provides vital information, guidance and support in the areas of Centerville CrossFit’s memberships. They facilitate a variety of administrative tasks that support business operations, current/potential members and guest.

RESPONSIBILITIES

  • Monitor and maintain member attendance records.
  • Respond to emails, phone calls and text messages in a timely manner.
  • Communicate Centerville CrossFit’s membership process, its requirements and restrictions.
  • Perform other duties assigned by the director.
  • Inform members of upcoming workouts, announcements, events, updates and scheduling.
  • Attend staff meetings
  • Be a team player and first-rate representative of Centerville CrossFit.

QUALIFICATIONS

  • Must be 18 years or older.
  • Possess basic knowledge on computers and necessary skills.
  • Excel in time management, organizational and follow-up skills.
  • Possess a basic understanding and application of the CrossFit methodology.
  • Must be reliable, honest, and possess personal integrity.
  • Be passionate, enthusiastic, energetic, personable and friendly.

Please email Admin@CentervilleCrossFit.com to set up an interview.

15
Feb

Goal Setting System

By: Stewie Leave a Comment

We all have dreams and ambitions. We all want to achieve and accomplish something. Whether it is conquering the world, snatching 300lbs, building a billion dollar business, six pack abs, or just getting to work on time. Something drives all of us. Some little voice that just keeps screaming at you to do something you have always dreamed about. How do we shut that annoying voice up? How do we achieve what we dream about? How do change our life? How do we accomplish the one thing we always wanted to do.

It is SIMPLE! You set a Goal, Decide you are going to achieve the Goal and take massive action towards it.

Yeah yeah, we have all heard that before. And we have. We were taught all the way back in second grade when our teachers told us we could accomplish our dreams and be whatever we wanted when we grew up. They even taught us about SMART Goals. A great concept for goal setting but terrible in practice.

SMART GOALS

S – Specific

M – Measurable

A – Achievable

R – Relevant

T – Time bound

Yes, this acronym would work great but how in the world do we put it into practice in the real world? Goal setting requires more than a great sentence that defines the Goal. Telling all your friends you will quit smoking by the end of 2017, never helped anyone achieve their goals. Notice it followed all of the SMART points too.

But there was no plan. There was no actionable dates. No punishment if you failed. No reward if you succeeded. No daily actions were taken.

How do we translate SMART Goals and all of its “goodness” into actually achieving our goals?

Follow these 7 Steps and SMART Goals will turn into Accomplished Goals!

  • Decide what you will achieve?

This defines your goal. The decision outlines the measurable and specific pieces of the goal that you will accomplish. This goal must be a leap not just a step. You must think bigger than your first impression or guess. If you want to accomplish something it has to be bigger to drive you harder and farther. When a goal is small, we get complacent about accomplishing it. This decision shifts your mindset. You must create a change inside of yourself. This change is what subconsciously drives you to achieve your goal. It can’t be wishy-washy or maybe. It must be “I will accomplish my goal”. Or “I am whatever my goal defines me”. MAKE A DECISION!

  • Define when you will achieve the goal?

This is where time-based rolls in. You must set a date! Heck you should even set the hour in the day in which you will achieve it. “I will accomplish my goal on May 26th 2017 at 8:15 when I do ….” But remember achievable and realistic. No one changed the world in a week. Goals take months, years and decades, NOT days and hours. Since you are going big, you need to give yourself time to achieve it. But the date also has to drive you to push every day. One option is to look at how long it took others to accomplish that goal. Then determine if that is realistic for you? Maybe it is or maybe it isn’t or maybe you can do it better. That is for you to decide, but remember to push yourself. SET A DATE!

  • Determine your Why!

Alright you decided on a giant goal that changes your life forever. That is heavy.  You better know why you decided on this goal. Because if you don’t know why you better pack it in now and just start over. I am not talking a simple answer to only one why question. I am talking about being able to answer, why do you want to achieve that goal? It goes into many more whys. Well, why by that date? Why would you feel the need to do that? Then five more renditions of why questions. At the end of the day, knowing your why is what drives you to accomplish your goal. This knowledge stands behind you when you falter. When times get tough, you will lean on your why to get you through. So this why better light a fire within you. KNOW YOUR WHY!

  • Develop or Reverse Engineer the Plan

You have a goal and date. Now how do you get there? You have to define the plan to get you there. One of the best ways to define plan is by working backwards from your solution to where you are now. Do you remember good old elementary school math, when the teacher told you to work back to the answer? This is the exact same principle. So start from you goal and date and build out yearly, monthly and then daily milestones that you will need to hit to achieve your goal. Now these will all need to build on one another to reach your goal. Building from daily habits into monthly and yearly accomplishments. One habit at a time. You can only change one habit at a time. So do not expect to change everything at once on day one. You may last a week but you will fail before you reach your goal. So pick one habit. Then take baby steps with it every day. Soon enough it will be ingrained and you will be on your way to accomplishing your goal. DEVELOP A PLAN!

  • Write this all down

Yep that is right. You need to get out the old pen and paper and start writing and recording all of this down. Okay, maybe it does not have to be on pen and paper but need it needs to be recorded somewhere. You need to be able to look back on your goal and know where the next step is in the plan. You will not remember it all in your head. Do you remember everything? Not a chance. So you need a record to keep you on track and keep you going. 80% of people who write down their goals accomplish them. Okay, maybe the number is made up. But look a lot of successful people in this world they rely on writing down their goals. So you need to write down your goals and plans if you want to be successful like them.  You must write your goals down daily. This is a huge step. This keeps you focused on your goal. This drives your “why” into a daily reminder. No, it doesn’t have to be the whole plan daily. It can just be your goal statement with the date included. This will help you focus daily on the steps you have to take each to accomplish your goal.  WRITE DOWN YOUR GOAL!

  • Find someone or something to hold you accountable

BUUUDDDDYYY! Yes, you need to use the buddy system. But this person isn’t the one who celebrates your goal when you tell them about it. This is the person who hears your goals and asks well how are you going to accomplish that? Why would you want to do that? This person holds you accountable. They know your plan. They can even be driving to the same goal as you are. Or they can have achieved your goal before. But at the end of the day they are the person holding you accountable. This person also develops your punishment if you fail at your goal. Yep that is right. You get punished if you fail at this goal. That is why step one was DECIDE! Because once you decided you were going to accomplish this goal you had better do it. But seriously researchers have found that fear of punishment can be one of the biggest motivating factors for why people do things. So pick a punishment. It can be as simple as losing money or donating to a cause you hate. There can be a good side too. This person can develop a reward for achieving your goal, outside of just achieving your goal. This can be anything as well. But it needs to be something that will help motivate you to succeed beyond your goal.  FIND AN ACCOUNTABILITY SYSTEM/PARTNER!

  • JUST DO IT!

Now you just have to take Massive action daily and watch yourself succeed.

SO WHAT GOAL ARE YOU GOING TO ACHIEVE?

  • Comment below
  • Come to our Goal Setting seminar where we will walk you through how to define your goals and give you specific examples.
  • Sign up for our Goal Setting program and we will walk you through accomplishing your goals.

 

~ Coach Ben Brown

27
Jan

Centerville CrossFit is hiring

By: Mitch Lyons Leave a Comment

Centerville CrossFit, is looking to add a part time coach to our team. The ideal candidate should be dynamic and energetic and have a great presence in the fitness industry. Please email admin@centervillecrossfit.com to set up an  interview.

JOB DESCRIPTION
The CrossFit Coach provides expertise, guidance, and training in the area of strength training and physical conditioning to assigned groups of athletes using the Centerville CrossFit methodologies in a safe environment, while facilitating performance towards planned goals.

RESPONSIBILITIES

Ability to teach, lead and take charge of members through a workout, while demonstrating the key points of performance in the 9 essential movements.
Anticipate the potential risk for injury, take measures to remove them, and, in the event of an injury, have the ability to implement emergency medical procedures.
Achieve and maintain professional certification(s) with continuing education requirements and a code of ethics.
Assist in fitness testing, computation of results, and evaluation of individual athletes.
Assist the director with all task for which he or she is responsible, and manage general operation of the facility in the director’s absence.
Coach or Assist in coaching pre-programmed WODS.
Participate in coaching special events, and challenges.
Effectively and properly motivate athletes to achieve maximum potential in all areas of performance.
Outstanding communication skills including, email, public speaking, and small group interactions.
Assist in the training of interns.
Keep updated on current strength and conditioning research.
Assist in the general maintenance and cleaning of the facility and its equipment.
Perform other duties assigned by the director.
Remind members of next workout, scheduling, announcements, events and updates.
Attend weekly and monthly staff and coaching meetings.
To be a team player and great motivator.
QUALIFICATIONS

Minimum of two years strength training experience required.
Will need to have completed Level 1 CrossFit Certification.
OPT CCP, Olympic lifting, Gymnastics, Kettlebell, Endurance, or other related training certifications are a benefit for this position.
CPR/AED certification
Excel in time management, organizational and follow-up skills.
Understanding and application of the CrossFit methodology.
Knowledge of human behavior and performance; individual differences in ability, personality, and interests.
Ability to Train Large Groups.
Possess honesty and personal integrity.
Be passionate, enthusiastic, energetic, competitive, personable and friendly.

 

Please email admin@centervillecrossfit.com to set up an interview.

17
Jan

Friday Night Lights

By: Stewie Leave a Comment

Join us at 6:00 pm every Friday from Feb. 24 – Mar.24.

We cheer, support and push each other to our very best!

*There will be no classes after the 4:30 pm*

What is it?

Friday Night Lights is a time that we come together in a friendly, competitive atmosphere to perform The CrossFit Open workouts and showcase all our hard work.

We kick off the night off with a standards & scoring review, then the first heat of the workout will start at 6 pm.

So make sure you get here with enough time to warm up and place yourself in a heat. Every member is encouraged to come out, no matter what fitness level they are at.

Friday Night Lights is about having a great time with friends while testing your skills and work capacity.

Each Friday we will perform the corresponding Open workout.

This year’s themes for each Friday are below:

Feb. 23 (17.1): Neon

Mar. 3 (17.2): ‘Merica!!

Mar. 10 (17.3): Super Hero

Mar. 17 (17.4): St. Patty’s Day

Mar. 24 (17.5): White Out

 

8
Mar

CCF is Hiring!

By: Mitch Lyons Leave a Comment

Centerville CrossFit, is looking to add a part time coach to our team.

The ideal candidate should be dynamic and energetic and have a great presence in the fitness industry.

 

JOB DESCRIPTION
The CrossFit Coach provides expertise, guidance, and training in the area of strength training and physical conditioning to assigned groups of athletes using the Centerville CrossFit methodologies in a safe environment, while facilitating performance towards planned goals.

 

RESPONSIBILITIES

  • Ability to teach, lead and take charge of members through a workout, while demonstrating the key points of performance in the 9 essential movements.
  • Anticipate the potential risk for injury, take measures to remove them, and, in the event of an injury, have the ability to implement emergency medical procedures.
  • Achieve and maintain professional certification(s) with continuing education requirements and a code of ethics.
  • Assist in fitness testing, computation of results, and evaluation of individual athletes.
  • Assist the director with all task for which he or she is responsible, and manage general operation of the facility in the director’s absence.
  • Coach or Assist in coaching pre-programmed WODS.
  • Participate in coaching special events, and challenges.
  • Effectively and properly motivate athletes to achieve maximum potential in all areas of performance.
  • Outstanding communication skills including, email, public speaking, and small group interactions.
  • Assist in the training of interns.
  • Keep updated on current strength and conditioning research.
  • Assist in the general maintenance and cleaning of the facility and its equipment.
  • Perform other duties assigned by the director.
  • Remind members of next workout, scheduling, announcements, events and updates.
  • Attend weekly and monthly staff and coaching meetings.
  • To be a team player and great motivator.

QUALIFICATIONS

  • Minimum of two years strength training experience required.
  • Will need to have completed Level 1 CrossFit Certification.
    OPT CCP, Olympic lifting, Gymnastics, Kettlebell, Endurance, or other related training certifications are a benefit for this position.
  • CPR/AED certification
  • Excel in time management, organizational and follow-up skills.
  • Understanding and application of the CrossFit methodology.
  • Knowledge of human behavior and performance; individual differences in ability, personality, and interests.
  • Ability to Train Large Groups.
  • Possess honesty and personal integrity.
  • Be passionate, enthusiastic, energetic, competitive, personable and friendly.

HOW TO APPLY

Please send a resume and cover letter to admin@centervillecrossfit.com

We will be holding interviews March 12-March 24

 

2
Jul

Wednesday 7/2

By: 321go Leave a Comment

2 Week Free Trial

Centerville CrossFit will be hosting our Two Week Free Trail starting July 8th.   This class will take place on Tuesday’s and Thursday’s at 6:30pm.  What a better time to try CrossFit!  Email admin@centervillecrossfit.com to reserve your spot! (spots are limited)

Wednesday 7/2
Every min for 12 min:
A. Hang squat clean + thrusterx2
+
Every 4 min for 5 rounds:
B1. Front squat @21X1; 3-5 reps
B2. db external rotation @3010; 6-8 reps
+
row 3000m Z1