CrossFit Charlottesville’s “Back to School” New Member Special!
CrossFit Charlottesville is offering a 3 month, prepaid membership for only $299! This membership gives you unlimited access to all of our amazing class offerings at CrossFit Charlottesville, including C’ville Strength and C’ville Burn. Capture this opportunity for the best gym experience of your life. Get results, experience fun, and come see why we’re the best gym if you care about changing your life.
Purchase Online or In Person!
Ready to jump start your fitness journey? Our prepaid 3 month membership special at CrossFit Charlottesville has you covered. You can either purchase it online or in person. Follow the link here to purchase online:
*This deal must be purchased before September 25, 2014. Upon purchasing the special, you can begin your 3 month membership at any time – your membership will activate when you sign in for your first class. All sales are final. For more information regarding the membership special, please come in for a FREE intro class during one of the times listed below to speak to a trainer and try it out, email email@example.com or call (434) 260-0209. This membership special applies to new members only, and cannot be combined with other discounts or offers.
Why Choose CrossFit Charlottesville?
We provide incredible value when you experience results and the environment we’ve created. CrossFit Charlottesville has a staff of 18 trainers with 40+ years combined experience and 30+ certifications held, and we’ve been in operation for 5 years; our experience is unmatched in Charlottesville. We offer CrossFit, Olympic Weightlifting (C’ville Strength), and Bootcamp classes (C’ville Burn), so there is something for everyone. Come check out our facility during one of our Free Intro Classes and try it for yourself before purchasing this membership special.
FREE Intro Classes Every Week:
Want to try CrossFit? We host Free Intro Classes on Mondays and Wednesdays at 6:15 PM and Saturdays at 12 Noon.
Have you heard about our new location yet? We moved to 1309 Belleview Avenue, and the new gym is, simply put, badass!
Our CrossFit room upstairs has wall-to-wall flooring, a killer red pull-up rig, and plenty of space for WOD’s.
Our weightlifting area, home to Charlottesville Strength, is equipped with a platform, a landing strip, several squat racks, and more weights than even we know what to do with!
We have 3 garage doors, all with a beautiful view of the hills.
And our check-in / lounge area even has a couch and two bathrooms with showers and mirrors!
Whether you’ve been wanting to try CrossFit for a while or just heard about us last week, now is the time to check out a Free Intro Class and come get in the best shape of your life.
This time of the year provides a great opportunity to reflect on your training and set new goals. How much progress have you made recently? Have your WOD times gone down or pull-ups gone up? What about lifestyle and body recomposition goals: have you been sleeping 8 hours per night, or have those tight-fitting jeans been a bit looser around your waist?
Also consider some goals to improve on: have you been skipping the longer met-cons or heavier strength days, or perhaps you want to re-focus your nutrition habits between the holidays? In order to make the most out of your training, use the ‘S.M.A.R.T.’ criteria for goal-setting:
Using these guidelines, you might take a goal such as, “improve at gymnastics” and re-phrase it as, “be able to perform 1 muscle-up on the rings* by January 1st.” Alternately, instead of aiming to simply, “lose weight,” you might want to, “lose 5 lbs of body fat while maintaing muscle mass by January 1st.” These goals, for the most part, are specific, measurable, attainable, realistic, and time-specific.
So try it out. Comment on here with your goals, or feel free to email firstname.lastname@example.org as well. Develop a plan for how you will get there, and let’s start shattering some PR’s and achieving some new goals.
written jointly Kyle & an Anonymous Awesome Writer
CrossFit levels the athletic playing field more than most mainstream sports: every gym-goer, regardless of gender or past athletic experience, has access to the same experience, the same weights, the same workouts. It’s how each gym-goer responds to that access that determines his or her outcome. But do women shy away from the bigger weights and the higher intensity more so than men? And if so, does that affect their potential to make greater gains and reach their full athletic potential? For some women, this is a big issue that prevents their ability to make continuous gains in the gym.
So why would women shy away from heavier weights or from pushing themselves to max intensity in workouts? It’s no secret that women in the United States are constantly bombarded with unhealthy ideas about beauty, and a lot of the time, those ideas are in direct conflict with good health. When eating disorders are practically a prerequisite for the modeling and entertainment industry, it doesn’t bode well for the body confidence of the general female population. The messages are bombarded: stomachs should be flat, boobs should be perky, and God forbid touching inner thighs! And never, and I mean, never, should a woman be able to open her own jar of pickles or take her own moving boxes down a flight of stairs. That’s what the menfolk are for!
Some women fear big shoulders. Some fear that leg muscles developed from heavy squats will cause us to go UP a size (now I’ll never fit into those Forever 21 leggings!). Some fear being hungrier, which means eating more and gaining weight. In short, we fear more because, as women, we think we should be less. Less big and less strong. Yet again, these ideas are in direct contrast with what we know about health. We KNOW that weight training improves bone density, weight management (you burn more calories at rest!), and cardiac health. Those three things alone (that could prevent osteoporosis, diabetes, and heart disease) should get you so jazzed about weights that you immediately pick up something heavy just for the hell of it. Seriously, pick up something heavy NOW. We also KNOW that women do not turn into Hulkish beasts because of heavy weights. Just see hot lady o-lifter #1 and hot lady o-lifter #2 if you need proof. Remember how much work went into making Forney “fat?” Well, it’s kind of the same for women. You’d have to work really hard and take drugs to look like this.
Strong is the new skinny, and pop culture be damned, because we will no longer be constrained with an impossible ideal. We should approach our fitness experience like any other gym-goer and not be afraid of more. Stepping up the intensity will give you results and can help you out of a training rut (stuck at the same shoulder press for the past eight months? I’ve been there!).
Weightlifting is a very new experience for so many women in our gym that I totally understand your hesitation and fear of doing it. No one in any important position is encouraging young female athletes to lift weights, but turn on ESPN or watch any dad with his son on the football team, and you will have evidence of a totally different cultural upbringing. Weightlifting, CrossFit and strength training are essential parts of your program. They are equally important as your metcon and your marathon time.
Women are built to be athletes, just the same as any human, and that’s the fundamental starting point for empowering yourself and realizing your vision of why you came to CrossFit in the first place. Not everyone has the willpower to suffer through pain and eschew popular conceptions about fitness and beauty. It’s a tough culture out there, but we want to be here to make you comfortable and to see you make constant improvement in and out of the gym. And remember, it’s okay to drop a weight or to miss a PR. Just ask Kyle, he does it all the time.
So, for the women in our gym and at other real training centers, dig deep inside and know that you are capable of more. Don’t fear going up in weight, don’t fear the pain, don’t fear the skills you don’t know. And for the love of all things healthy, don’t fear your potential.
You need to know what works for you to get the most out of pre and post workout nutrition.
Post workout nutrition makes a huge difference on your ability to recover, get better, feel good and rest properly. Everyone is different, so use the following guidelines to plan your pre and post workout nutrition strategy. Please take notes on how you feel and how you perform as it relates to a nutrition strategy. Keeping a training journal is a good idea, but nothing in here is set in stone. You are a freaking awesome machine with components that vary immensely from the person next to you. You have to tinker with these things to know what is best for you. These guidelines are heavily based on OPT which I found to be the best overall approach to pre and post workout nutrition out there. I finished the article by asking a few trainers what they do for pre and post workout nutrition.
Body Fat %
Big fat cells have a higher disposition for toxins, so people with a higher relative fat cell profile have a tough time detoxifying if you burn fat. You can’t just lose body fat by “exercising more.” Higher body fat also makes it hard for your body to use carbohydrates efficiently. Over stressing yourself in exercise causes adrenal glands to stress your system. You must transition to lower body fat over time and with proper paleo/primal nutrition habits. Body fat in mid section is worse than evenly distributed body fat all over your body. Bottom line: Higher body fat % will have low tolerance for carbs post workout, so eat LESS carbs post workout and go for a normal (paleo/primal) meal that stabilizes blood sugar. Lower body fat % (~10% male, ~14% female) can tolerate carbs and increased absorption and can eat a carb source post workout.
Men have more lean mass than women, so they can generally eat more carbs post workout. Women don’t necessarily respond as well as men. Lean men can use a starting carb range of 50 to 100 grams, lean women can use a starting range of 25 to 40 grams.
Training Age (How “Experienced” Are You?)
It’s the intensity relative to the time domain you are doing exercise. Sorry, doing long slow distance is not a change of intensity, it’s a homeostasis. The more training aged you are, the less capable you are of absorbing and using carbs post workout. If you trained for 5-6+ years, you have a higher disposition to tax your central nervous system (more intensity), so you get a high anabolic response. Be aware that adrenal overload of 5+ weekly training sessions and/or a stressful lifestyle, especially for women, will harm your ability to maintain lean body mass and will produce more fat.
Type of Training
Understand the difference between a Central Nervous System Stimulant and a Cellular Breakdown workout. The former looks like our strength training components, the latter looks like a standard CrossFit WOD. You should eat more protein for a CNS Stimulate workout and more carbs for a cellular breakdown workout. We often mix it up, so each day is a little different and plan your post nutrition strategy accordingly.
Different types of food have different absorption levels. Listen to your body and see how you feel. Find what works. If you are exploding on the toilet or feeling sick to your stomach, then something is wrong.
Cellular breakdown: T-3 to 4 Hours: Fast prior to a workout to avoid digestion process in the gut. Don’t be afraid of being hungry, just TRY it. You have plenty of energy saved up for the workout.
CNS Stimulant: You can eat as close as you can to the workout, so long as it doesn’t mess up your insulin levels.
Real Work Trainer Pre/Post Workout Nutrition
Pre-Workout Meal (if any) and why: Ideally I’ll work out on an empty stomach. On a heavy lifting day I might have some protein beforehand. If it’s a longer met-con day I might have a bite of fruit beforehand.
Post-Workout Meal (if any and multiple descriptions if you do more than 1) and why: I almost always try to get a good mix of protein and carbs right after working out. On a heavy lifting day I’ll emphasize protein in the meal (meats, eggs, fish), and if it’s a longer met-con day I’ll add more carbs (sweet potatoes, fruit). A go-to smoothie for me has been raw milk, protein powder, BCAA’s, and creatine.
Pre-Workout Meal: usually none. I don’t really want to puke. Unless it’s a pure strength day, then I eat nuts or nut butter and often even bring food with me to eat between lifts (sweet potato or protein shake or more nuts)… and lots of water. If it’s a hot day and the workout involves a lot of cardio I will sometimes drink coconut water beforehand to hydrate.
Post-Workout Meal: Either a sweet potato or a protein shake (whey protein, coconut milk, banana, frozen blueberries). I like the shake aspect because sometimes after a hard workout it is difficult to stomach actual food, and this way I can take advantage of my post workout 30 minute window to get protein and carbohydrates in my body. Oh, and lots of water.
Note, these eating habits are geared toward maintaining my current bodyweight at around 162 lbs. If I was trying to gain weight, my carbohydrate intake would be even higher, as would my post-workout fat intake. For weight-gain eating habits, see the blog: benandforneygetfat.
Pre-Workout: sometimes I train fasted (i.e. 16-18 hours since last meal); most of the time, I eat 1-2 hours prior to training. The meal is Paleo+dairy: roughly 6-8 blocks protein (from eggs, whey, and/or dairy), 4 blocks carbohydrates (from fruit and lactose); 20-24 blocks fat (from olive oil, nut butter, and/or avocado). Supplement with one multivitamin and 2 grams of fish oil.
Post-Workout: I always do my best to eat within 30-60 minutes of completing a workout. The meal is typically Paleo+dairy, but I will allow a fast-food meal once every week or two. If I’m making my own post-training meal, it is in smoothie form: 6-8 blocks protein, 6-12 blocks carbs (from frozen fruit and honey), zero blocks fat. If I’m fast-fooding it, I get, either a Chris Long sub from Little Johns or I go to Wendy’s and get a Double Baconator and a small Frostie. Either way, the goal is to consume a very large meal, rich in protein and carbohydrates. Supplement with 2-4 grams of fish oil. Recently I’ve been experimenting with taking 9 grams of branched chain amino acids along with my post-workout meal.
Pre-Workout: I can’t train totally fasted. I think I have a higher tolerance for carbs than most people. I typically eat a fruit or a high glycemic carb source pre-workout. I do like having a coffee about 30 minutes before any kind of workout.
Post-Workout: I eat within 5 minutes of finishing a workout. Typically, that’s 40 to 100 grams of carbs, 30 to 30 grams of protein, usually in a milk + protein mix or chocolate milk. I do cycle through a creatine phase every few months and I take it usually with my post workout meal.
I don’t have a set pre-workout meal, although I’m happier on an empty stomach than a full one. Post-wod is almost always a protein shake (protein powder + milk) or some large amount of protein + carbs (like a big cheeseburger or something).