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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
Athlete Spotlight – Mario Santucci!!

Athlete Spotlight – Mario Santucci!!

With the New Year and New Goals, Mario has been dialing it up with his attendance and Open Gym Time.  He was high on the January Committed Club, with 18 classes and continuing that trend into February.  A few questions answered by Mario for us: When and how did you get started with us?  I started a year and a half ago. After leaving my last gym I was looking for a new CrossFit box and I bought a 10 class trial from Groupon. After my first workout I knew that this is where I wanted to be. The coaches, programming, equipment, and other athletes  at this box are all amazing. Favorite workout? Diane Least favorite workout? Fran Biggest accomplishment in CrossFit so far? 315 front squat! What is your go-to cheat meal? Wings with a burger and fries. What is your favorite candy? Are protein bars candy? What is your current wallpaper on your cell phone? A picture of my girlfriend Jackie and me on the beach in Punta Cana. You can be any animal in the world, what animal would you be? A bird because the thought of being able to fly sounds awesome, and it would make box jumps easier too. What advice would you give someone just starting CrossFit? Always have fun and don’t be intimidated by anyone. Everyone starts somewhere. With time and hard work you will soon get stronger, faster, and feel better than you ever have... read more

Too Busy?

  Over the past few years I have heard my share of excuses from athletes on why they don’t stick to their own commitments and goals. There seems to be one excuse in particular that I keep hearing over and over like a broken record. The excuse I’m referring to is typically some form of “I’m too busy” or “I don’t have time”. Do any of these statements sound familiar to you? “I’m too busy to go to the gym.” “I don’t have time to meal prep this week.” “I’m too busy to stretch my hamstrings.” “I don’t have time to eat breakfast.” “I have too much going on to sleep 7 to 9 hours a night.” On the surface, “busy” sounds like a perfectly valid excuse. In fact, it can almost sound downright positive in some cases. For example, you might be asked, “How are you?”, and a common reply might be something along the lines of, “Oh, busy as usual”. “Busy” is such a great excuse because it sounds both plausible and positive in some cases. Yet, the same athletes who say they are “too busy” to go to the gym miraculously find time to do a great number of other activities such as binge watch a few seasons on Netflix, go out for drinks at the local happy hour, watch cat videos on the Internet, attend their cousin’s sister-in-law’s best friend’s birthday party, and endlessly scroll through their various social media feeds. As a coach, I’m not here to judge how anyone spends their free time. However, my job is to help you achieve results in... read more
“Saying No”

“Saying No”

When you make the decision to change the way you eat your willpower is tested almost immediately. All day. Every day. No matter where you go. Your favorite coffee shop, a convenient station, the grocery store – you walk in and you are being stared down by all the delicious foods that you crave. It’s so easy when you’re paying for your coffee to add on a pastry; or when you’re paying for your groceries throw in a candy bar. Why is this? They’re easily accessible items that leave you with little to no time to make a real decision. They’re called impulse items for a reason! You see it, you want it and (before you even realize you’re doing it) you add it on to your purchase. Yesterday I went in to a coffee shop and ordered my black coffee with a salad. I made my way through the ordering process without adding on any of the delicious looking croissants and pastries that lined the counter. Then my waitress put my plate down and there it was – 4 small slices of freshly baked bread. I could see and smell the rosemary lining the top. It wasn’t easy to watch her take my plate away with the bread still sitting there, untouched. My point? Even when you think you’ve made it past the hard part, temptation will hit you again. You need to learn the word ‘no’. Yesterday before I went in to the coffee shop I already knew I would be faced with chocolate croissants and cheesecake. I didn’t have to think about whether I wanted one because the... read more

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