All Posts in performance

December 9, 2011 - No Comments!

got yoga?

And then Yoga came to SCCF...   We are proud to announce a  new yoga class at 10am, every Sunday. Barry Au-Yeung is the yoga instructor who specialized in Vinyasa flow.   Barry wrote a little something regarding his practice...   He is a techie by day and  passionate about YOGA,  this is what he had to say about  this new SCCF offering to our members..

"When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they're too old, unfit, or "tight" to do yoga. The truth is you're never too old to improve flexibility.

The series of yoga poses I practice are called asanas, they work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.

Tell others to come so we can prepare another week with an awesome yoga practice


Remember, balance, coordination, flexibility and accuracy are all elements of fitness improved via neuromuscular adaptation.  Yoga addresses all of these.  Body awareness, or the ability to make your body do what you want when you want, is crucial in moving better.  What is CrossFit ultimately about?  Moving better so you can increase your physical work capacity.  Yoga can undoubtedly help a lot of people move better which can get you CrossFitting better.  Check out Barry's class every Sunday at 10am.

July 21, 2011 - No Comments!

unIntentional sabotage

Nutrition is the NUMERO UNO foundation for your success.  It doesn't matter what your ultimate goal may be: lift more, run faster, or simply shed those pounds.   If your diet is off or, to quote Branden, "not 'dialed in' you will sabotaging the wealthy payoff of your hard work."

You cannot make up with training what you mess up with bad nutrition.  We train for performance, we should eat for performance.   Everything you eat as part of your daily diet is a choice. Most of us unconsciously make these choices because they’ve become ingrained habits. While you are changing bad habits, you have to start consciously thinking about the choices you are making. Eventually they will become second nature. You will find that you are feeling better and have more energy, which also reinforces your good choices.

I have seen myself “cheating” more often lately.  That scone, or the muffin in the morning will catch up with you, as it has caught up with me lately.   So I am going back to basics and ask myself the following 4 questions before indulging in a “forbidden” food.

  1. Is this going to make me feel so bad that I will curse myself 30 minutes after I have eaten it?
  2. Do I actually want to eat this or am I just hungry?
  3. Is it worth halting my current progress for this meal?
  4. Will I regret this tomorrow?

If the answer to any of these questions is YES…then do the right thing and skip that food.  You will thank yourself.  I am making a commitment to be better at nutrition.  For many years I was a strict vegetarian and I was very careful of what I put in my body.  I avoided animal products at all costs, until I saw the light.  That being said, I should be able to forego the morning muffin.

Still wondering how you should eat for performance, check the Whole30 plan

I was thinking today that is not such a bad day to write about my “paleo mistakes”.  I think that it made me realize that it's not necessarily a bad thing, after all we are human and a work in progress.  I think I was able to give it a positive spin and find a lesson in my cheat ; ) ... Don't beat yourself up if you get off track, just pick back up at the next meal and move forward, instead of dwelling on your nutrition mistakes!

It's not going to be easy, it's going to be worth it.


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