Category Archives: Uncategorized
Thank you for your patience as we work to get our new website up and running. We got a sneak peek at it the other day and it looks AWESOME! Along with a new look, we’ll be delivering more content, adding more resources, and making our site easier to navigate for both members and non-members. Hang in tight- we can’t wait til launch time!
Gaby dove into CrossFit head first and has been attending classes on a regular basis. Everyone knows Gaby because of her warm bubbly and friendly personality and can be seen striking a conversation with anyone that enters the room, whether they are a member or just meeting them for the first time. She always ensures newcomers are welcomed and often provides tips and recommendations to them. She is genuine, dedicated, encouraging and a positive light in the box. In April, she competed in her first CrossFit competition and placed first in her division. In addition to being this month’s athlete of the month, Gaby celebrates her one year anniversary with us. Congrats and happy anniversary Gaby!
How did you hear about CrossFit and/or CrossFit Askal?
I heard about Crossfit Askal from Mayra. Every time we went out for dinner we talked about CrossFit. I remembered she showed us her guns. lol
What were you doing prior to CrossFit Askal?
I was working out at a local gym for five days a week.
Do you remember your first workout?
Yes, TABATA. I remembered the four types of movements. My stomach was so sore for a week.
What do you like most about CrossFit Askal?
CrossFit can be intimating but not in this box. They are very supportive, friendly, and helpful. I made cool friends that look out for each other.
What’s the biggest change you’ve seen in yourself since starting CrossFit Askal?
The biggest change I seen in myself is my nutrition. I had a weakness for candy and sweet bread. Now, I eat healthy and allow myself to have one cheat meal per week.Second I feel more energize. Before I would have a “couple” of (more like 10) cups of coffee a day. Furthermore, it helped me set new goals each month. I work hard to accomplish my short term goals each month.
How often do you come to CrossFit and what time?\
Four-Five days a week
What’s your favorite thing to do outside of CrossFit?
Spend time with my crazy lovely family and watch sports!
If you weren’t CrossFitting, you’d probably be… going to the gym.
Future goal(s): Be healthy and successful
Favorite moment(s): Enjoying life! (Yolo)
Favorite athlete: None, but Garret Fisher is a cutie!!!!!!!!!!!!!
Favorite workout: Workouts that make you sweat!!!!! =)
Least favorite workout: Burpees!
Are you paleo? Yes, modifiedpaleo.
What advice would you give to anyone thinking about joining CrossfitAskal and/or anyone new (in elements).
Give it a try! CrossFit can be scary but it’s not. The workouts can be modified based on your comfort zone. Throughout time, one will develop the strength. Trust me… you will be surprised how much progress you will achieve. The Askal coaches care about everyone’s safety and they make sure you are doing the movements correctly. Also if you have any questions/concerns about nutrition, movement, or anything, they are more than happy to answer them.
Anything else you would like to say:
I would like to thank the coaches for motivating me to reach my goals. BE STRONG, STAY STRONG!
We are excited to announce two awesome additions to our summer schedule: Open Gym and our NEW Silvers Class.
OPEN GYM IS BACK AND BETTER! We are pleased to announce that we will be hosting Open Gym Hours once again but with a couple of exciting changes. First, instead of 2 hours per week, we will now be offering 18 hours/week of Open Gym time this summer. If popularity sustains or increases, we will continue offering Open Gym beyond the summer season and/or opening more time slots. Second, we will be opening up the gym to non-members.
WHAT IS OPEN GYM? Open gym is a great opportunity to come in do some homework (i.e. mobility, skill work, accessory work) or make up a workout or just simply workout on your own using our facility. For non-members, it’s a great opportunity to use our equipment you would not find at your local globo gym… and yes, you can overhead press, clean and jerk and deadlift.
Unfortunately, time and resources are valuable and limited and we cannot open up this service without a nominal fee. The fee helps with the cost of cleaning, maintenance and manpower.
We hope you take advantage of this great opportunity to hone your skills and take your fitness to the next level. Members, if you would like to add this membership, please shoot Coach A at email@example.com. If you have any questions or for more information, please feel free to ask a coach or shoot us an email at firstname.lastname@example.org.
Open Gym Membership
Drop In Fee: $20/day (non-members)
Monthly Fee: $60 (non-members)/$10 (members)
Introducing Silvers Class
Silvers is a special class designed for the 50 and up crowd that want to work out, maintain a fit lifestyle but don’t want the intensity or complexity of a CrossFit class. We focus on functional movement (squat, light press) and mobility exercises (think lite yoga) to make everyday life easier- like taking out the groceries, picking up your grandkids (or perhaps chasing after them) and carrying laundry. Silvers begins July 12. For more information and pricing, please contact Coach Andrea at 424-271-2924 or at email@example.com
The last time I knew what I weighed was November of 2011.
For about eight months prior to, I, embarrassingly enough, let myself become completely consumed by the number on the scale. This is ridiculous, because I don’t even know what I ultimately hoped it would say. I just knew that I wanted it to be lower, and then lower, and still lower again.
I would wake up in a fantastic mood, leap out of bed, and stroll into the bathroom feeling like a million bucks. I’d hop on the scale, and then promptly become furious at whatever number popped up, and proceed to completely lose my marbles.
The Official Break-Up
In November of 2011, I tossed the scale into the garbage with gusto, flipped it the bird for good measure, and promised myself to stop acting like a lunatic.
Who the hell cares what I weigh?
The Scale Only Tells You the Weight of Your Body.
A woman could weigh a relatively low number on the scale – let’s say 125 pounds – yet be sedentary, lethargic, unhealthy, and carry a higher than normal amount of body fat.
On the flip side of this, a woman could weigh 180 pounds, be a weight-smashing machine with glowing health and self-confidence, bouncing off the walls with energy, and carry a lower than normal amount of body fat.
Your friend so-and-so looks smokin’ hot at 145 pounds? Awesome! However, that 145 pounds will look differently on you, depending on how much muscle you have, and where your body stores it’s fat.
Let’s take a look at how the same person at the same weight can look very different based on different points in their lives.
|We don’t talk about that tattoo. We just don’t.|
All three of us have inarguably made some pretty impressive progress over the years, but if we were basing things off of the scale alone, it’d show that we haven’t done much of anything except for maintained, which couldn’t be further from the truth.
She QUIT… all because of the scale.
The Arrival Fallacy
We believe that once we arrive at a specific destination, it will bring us abundant joy and happiness. This is the trickery of what is called the Arrival Fallacy.
Striving relentlessly towards a specific digit gives us tunnel vision, and we convince ourselves that we can’t be happy with our body until we get to that point.
Additionally, we become so out of tune with how our body actually feels, that we lose sight of all of the things that are going well, because we become so dependent on the scale to tell us whether things are “good” or “bad”.
There is so much more to improvement that has nothing to do with the scale, or even with measurements, for that matter.
Since I stopped tracking the scale, and really, anything else other than the weight I slap onto the barbell, I have become more in tune with my body than I ever have been. Eliminating the stress of tracking my weight and checking my bodyfat percentage has freed up ample energy and precious brain space to enable me to pay significantly more attention to what is going on inside my body, and what it’s trying to tell me.
The following are some examples of making progress in health and fitness, that are unrelated (to a degree) to the number on the scale:
- Eating more nutrient dense foods, and less junk food.
- Learning to listen to hunger cues, rather than appetite.
- Sleeping better.
- Becoming stronger, or faster, or whatever you’re working on for performance.
- Higher sex drive.
- Clearer skin.
- Better digestion.
- More energy.
- Improved cognition.
- Walking up a flight of stairs without gasping for air.
|In 10 weeks, lost 2.4% body fat, gained strength, improved health, and made noticeable physique changes,
yet the silly scale only reflects 2.5lb lost.
The Bottom Line
We are dedicated to providing you all with the best possible service we can and we strive for nothing less. We are constantly seeking ways to improve our services, facility and most importantly our community.
One area we are seeking to revamp is our website. While our page goes through a major makeover, we will no longer be posting the workouts on this blog. Instead, we will be posting on a private Facebook forum. If you have not joined the forum yet, please let one of the coaches know and we will gladly add you.
However, you will gradually see more content being published on this site. We encouraged everyone to contribute in some way… whether it be commenting on a post or submitting an article, photo or video. Or maybe you simply have an idea or suggestion on what you would like to see. WE WANT TO HEAR FROM YOU!
If there is anyway we can improve or any suggestions you may have, please feel free to contact us at firstname.lastname@example.org or give us a call!
Get ready for TONS of exciting stuff yet to come!
For those of you who are not attending the Games this weekend, don’t fret- you can still watch it LIVE all weekend. In fact, the Master Events have already begun and have been streaming live all day today. For more information on how you can be part of the action and witness history, visit: http://games.crossfit.com/about-the-games/coverage?. Don’t miss out!
Max effort in 2 minutes: Hollow rock
Rest 1 minute
Max effort in 2 minutes: Push Ups
Rest 1 minute
Max effort in 2 minutes: Squats
Three rounds for time of:
135 pound Hang power clean, 15 reps