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CrossFit is one big mental game

CrossFit is one big mental game

CrossFit is one big mental game. There’s so many factors that contribute to our successes and/or failures. The big ones are obvious: Nutrition, mechanics, consistency, dedication… but some of the smaller ones can get overlooked because we don’t see how they relate to our athletic ability. One of those is your attitude. CrossFit is competitive. It’s hard. It’s taxing. But why did we all stick with it? Because despite all of that it was FUN! We loved the people working out next to us, we loved the coach yelling at us to push out one more rep and then collapsing on the floor feeling accomplished. But then, somewhere along the way, maybe you stopped having fun. Maybe you have a nagging injury, maybe your progress isn’t moving as fast as it was, maybe someone new is becoming better than you. And slowly but surely you start dreading coming to the gym. You look at the WOD and your immediate thoughts are “that’s going to suck”, “so-and-so is going to beat me in this so why should I even try”… and next thing you know you’re going through the motions and the only thing keeping you coming back is knowing that you should workout because it’s good for you. If you’re walking in to the door with those thoughts you’ve already set yourself up for failure. Your ATTITUDE is everything. If you walk in to work with a feeling of dread and the only thing keeping you going to work is the need to keep a roof over your head, you’re going to accomplish the bear minimum (and even that... read more
Stress, Diet, Sleep…Optimize these and say goodbye to pain   

Stress, Diet, Sleep…Optimize these and say goodbye to pain  

Stress, Diet, Sleep…Optimize these and say goodbye to pain         We all started our fitness journey for very similar reasons. We all work our asses off daily to try and reach our goals but for whatever reason some of us fall short no matter how are we try. Well the answer could be the lowest hanging fruit possible. This pyramid is something all CrossFitters should know, memorize, and live by. If you do not have the foundation of the pyramid then the top parts mean nothing! It’s a popular saying that you can’t out train a bad diet and that is 110% accurate. You also can’t recover properly. Now I am not going to go into the Diet aspect of this because we have a world class nutritionist  on staff who will discuss this further in other blog posts (Shout out to Chloe). I will however talk about Stress and Sleep. I know we all live very busy lives and some of you have kids so getting a full 8 hours of sleep is nearly impossible. If you honestly look at your schedule and life, is there an opportunity to get more sleep? I am going to go ahead and say yes. Start a schedule. Stick to the schedule. Do not stay up late binge watching Game of Thrones or Orange Is The New Black. Why? Because you busted your ass in the gym today and your muscles need time to recover. That happens when you are sleeping! Get on a schedule and make it a priority to stick with it. Fall off a day or... read more
WHY YOU SHOULD DITCH THE WEIGHT BELT

WHY YOU SHOULD DITCH THE WEIGHT BELT

WHY YOU SHOULD DITCH THE WEIGHT BELT And the Knee Sleeves, Lifters, and Wrist Wraps Before I get into this I first want to clear something up. If you have a pre existing injury that requires you to use accessory gear to safely lift then this post is not directed towards you. This is directed towards the athlete who has no history of injuries and is capable of hitting all positions. With that being said let me begin. Today’s programming calls for a 1 rep max. Any lift. Front Squat, Deadlift, Clean, Snatch, Overhead Squat. Awesome. Athletes love to lift heavy and often. It looks cool, you can brag about it, and you can post it on Instagram. The problem is everyone wants to go heavy but they don’t really want to spend the time to develop strength. Are you someone that always puts knee sleeves on, wrist wraps, lifters, and a belt on to perform certain movements in the gym? At what point do you put them on? Warm ups? 60%? 80%? 90%? PR Attempt? If they go on before 90% then you need to consider spending time without them all together. Can you perform all of the movements you want too without them? Maybe. Maybe not. Ditch them all. For now. This will mean having to take a step back from maybe setting a PR or lifting as heavy as you used to and that can get frustrating but your long term health will thank you. You will spend your time focusing on movement quality, staying engaged and slowly but surely your weights will go back up,... read more
Beyond the comfort zone.

Beyond the comfort zone.

CrossFit is hard work. By definition it’s “constantly varied functional movements executed at high intensity across broad time and modal domains”. But are you really performing with high intensity? When people think of CrossFitters they think of fire breathing athletes who are always giving 110%… and this can be true of many but it’s necessarily true of all. Maybe you’ve been doing CrossFit for a while and feel you aren’t improving. It could be the weight isn’t coming off or you don’t seem to be getting stronger. While nutrition and patience are usually the top contributors to stalls in progress, there’s another variable out there that some don’t consider: you’re not pushing yourself. Do you know what gives up before your body? Your mind. This is true not only of CrossFitters but of any sport. The best athletes in any gym don’t have some magic bodies that don’t feel pain. They know how to push themselves past the pain when the time is right. When 10 reps are hard they don’t put the bar down. They do 5 more reps. “But I don’t want to get hurt” is something we often here. But remember the priority of all the coaches at CrossFit Peekskill is your safety. So questioning whether you’re pushing yourself isn’t about needing to push yourself to do something you aren’t ready for. We want you to get the most out of your workout. Pushing yourself doesn’t mean you need to go RX on the workout and spend 10 min more than anyone else. But if you find you continually take breaks as soon as it gets... read more
Take A Step Backwards To Take 2 Steps Forward

Take A Step Backwards To Take 2 Steps Forward

    With the CrossFit Games season in full swing it is very easy to get caught up every weekend watching these world class athletes make extremely hard workouts look way too easy. A lot of crossfitters will look at these athletes and feel motivated to want to do what they are doing. The problem with that? Nothing, if you understand the work that goes into getting to that level.   Everyone has to start somewhere and no one is too good for the basics. I am talking about mastering the simplest of movements to make the more advanced movements that much easier. I am talking about performing ring rows perfectly, performing air squats perfectly. Does the WOD call for Knees 2 Elbows and you feel like you should be doing Toes 2 Bar instead? Do not look for ways to make a workout harder but instead look to achieve a higher level of intensity. If Knees 2 Elbows are easy for you then GOOD. Go hard and get a higher score.   Every workout you do does not need to be hard. Some workouts you do should feel easy. If every time you train you find yourself laying on your back out of breath and exhausted then you need to re-evaluate the way you workout. You will not get any better if you do not work on skills. You will not get any faster if you do not work on your speed. You will not get any stronger if you do not work on your strength. This concept applies to the everyday person who just wants to look... read more
Commitments / Desires.

Commitments / Desires.

The difference between desires and commitments (and what they mean for you)     There’s a big difference between wanting something and committing to something. It’s easy to want something because wanting something takes no action. We can sit at our desk job every day thinking about how bad we want to be doing something we really enjoy and still spend the rest of our working lives sitting at our desk. We can desire to take a vacation but take no steps to save money or ask for time off and next thing we know another year has passed without us taking a break.   Wants and desires often get confused with goals and commitments. Why? Because all of us WANT to be healthy and fit. All of us WANT to be the person that eats lots of vegetables and says no to cake at the party; so we therefore conclude that these are our goals. But we can also really want that piece of cake and really want to just take a nap instead of going to the gym. When we have tons of wants floating around in our mind without any action or legitimate commitments, the easy wants – the wants that are hard to say no to – these are the ones that will win. And I think this is where people get caught up. They expect their want for a fit body to be louder than their other desires for the things that hold them back.   The second trap that having wants vs. commitments can get us in to is waiting for the right... read more
Gotta Catch Up On Those ZzZzZ’s

Gotta Catch Up On Those ZzZzZ’s

The importance of proper sleep and how it effects your training daily   We all know that sleeping is important. It is a vital part of our survival. So why do so many of us neglect a quality nights sleep? As coaches we hear it all the time. “I feel horrible today. I have no energy. Everything hurts and feels heavy.” We usually pull the athlete aside and the first couple of questions we ask go like this, “Did you eat?” “How did you sleep last night?” and 9 times out of 10 the answer is “I slept horrible.” Getting little or poor sleep can contribute to a  higher body composition and can put up a nasty fight with you when trying to lose weight. There is a direct correlation between sleep quantity and quality and weight loss. When a person is tired and exhausted, their hormones go crazy and get out of balance. A small hormonal shift in your body can have a significant impact on your ability to not only lose weight but to also hinder putting on muscle! We are fully aware of how busy each and every one of us can be, so here are a few tips to help get the biggest bang for your buck when going to bed!   Tip #1- Commit to getting a certain amount of sleep nightly. Try to stay on a sleep schedule on the weekends as well. You can’t make up your partying ways from the weekend by sleeping in one day. It just doesn’t work like that. Tip #2- Get rid of all light in your... read more
The Worst 4 Letter Word In CrossFit And Life!!

The Worst 4 Letter Word In CrossFit And Life!!

Can’t I can’t do this. I can’t do that. I can’t. I can’t. I can’t.   The word “Can’t” needs to be eliminated from everyone’s vocabulary like, yesterday! We spend entirely way too much time focusing on the things we do not have or things we can’t control. This creates a lot of negative thoughts, a terrible mindset, and way too much pressure.   Life isn’t linear. Not everything is going to be laid out for you. If you spend your time waiting for perfect conditions then nothing will ever happen the way you want it to. We hear all the time…   “I have to do THIS to have this.” NO. Be the thing you want to have first and then order will line up.   “I want to weigh 135 pounds.” “I’ll be happy with my body when I weigh 135 pounds.”   Now approach it a different way and watch your goal become a reality.   “I love my body just the way it is.” You are now confident in the way you look and more dedicated to staying healthy.   Set a goal you have control over. Saying you want to lose 50 pounds, Back Squat 400 pounds, or get your first pull-up is out of your control, Until you come up with a plan. You don’t have control over the outcome but you do have control over your behavior.   Want to lose 50 pounds? Make your goal to eat your vegetables, drink a gallon of water a day, or get 8 hours of sleep. Those are things in your control and will put... read more
How Much Protein Should I Eat?

How Much Protein Should I Eat?

You may have a heard a coach say it to your before: you need to eat more protein! And while you may have been told it helps build lean mass, there’s a lot more to protein than you may think. Protein is essential for us in so many ways – it supports muscle growth, promotes healthy brain function, and is vital for our immune function, metabolism, satiety, and performance. What does this mean for you? An improved mood, better recovery, weight management… just to name a few benefits! When you engage in high intensity exercise the need for protein increases. Here’s why: Protein doesn’t get stored in the body the same way fats and carbohydrates do. Maintaining our amino acid pool is like keeping a sink full without a drain plug – you have to keep the water running or the sink will become empty. What happens when this amino acid pool in our body runs dry? The body looks to our muscle fibers to support our energy needs. That’s right, all that muscle you’ve been trying to build can be ‘eaten’ by our body just to keep us functioning properly. Pretty counterproductive! Therefore, you need to maintain an adequate intake of protein every day. Without adequate protein you may see: * Trouble losing weight * Low energy levels and fatigue * Poor concentration * Mood swings * Muscle, bone and joint pain * Low immunity * Frequent injuries Protein can also help to ensure a quick recovery from injuries as our body requires more protein (again, consistently) to repair itself. The fact is, with regular endurance training you... read more
Why We Program The Way We Program!

Why We Program The Way We Program!

Some insight to the programming here at CrossFit Peekskill   We get asked all the time: Why are are we doing this workout? Who does the programming here? Is this just random? Well, I am here to tell you that there is a method to the madness!! The coaches here at CrossFit Peekskill chat daily about workouts and make sure we are hitting everything we can to benefit you. Obviously no program will please all athletes; it is common for athletes to choose not to do workouts with movements that they are poor at. However, if we want to be the best athlete we can be, the best human we can be, working weaknesses is part of the program.   The goal of the program here at CrossFit Peekskill is to improve a person’s General Physical Preparedness and of course HAVE FUN! This means that when a person is given a task, whether it be chasing a criminal, carrying groceries, shoveling snow, building a new shed, or playing outside with your kids, the multitude of functional movements they perform in the gym means they are physically prepared for that task,  even though they may not have been given this task before. Prepared for life!   This means we must hit a broad range of different workouts and movements. We make sure we are training all the different energy systems from sprinting/lifting, to a workout lasting several minutes, or a workout lasting a much longer period of time. We also must make sure we are using functional movements! Functional movements are multi-joint, they are safe, essential for life, and most... read more

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