Issue 1 September 2013

CFF NEWSLETTER

IN THIS ISSUE
What's New at Forward? Athlete of the Month Competitor's Corner CFF KIDS Paleo Recipes & Tips Hello, Coach! Important Reminders

It Has Been Quite a Summer

Lurong Paleo Challenge

Join 20+ members of our Forward family in the 2nd annual Lurong Living paleo challenge! Share accountability, recipes & open gym time as we kiss those inches good-bye! Ask a coach for details. Register by Sept 16 at www.lurongliving.com Challenge is 8 weeks long with the possibility of earning points toward prizes for diet compliance and performance in 10 scalable WODs.

Kettlebell Snatches & Running & Overhead Squats......Oh, my!

As we move into our next training cycle, let's look back on how far we've come....... We kicked off summer on Memorial Day with much of our Forward family, including our Crossfit Kids, with MURPH, followed by a fabulously large BBQ. Many are still taking about that last mile run! Shortly after, we traveled up to Landover, MD to watch our very own Kent Ingalls participate in his 2nd Crossfit Regionals Competition. Kent finished 28th & made us all proud! It is truly inspirational to know how hard he works & to see it all come together on the big stage. Our competitors participated in a variety of local events including Superfit 757 , the VA Weightlifting Championships, the Fawn Lake Tri & Superfit Richmond. Corinna won Beef a King Fit & Kent placed 3rd while competing along side several other CFF athletes. If you've never been to a competition, we encourage you to come & cheer on these athletes....or better yet, try it yourself! You won't be disappointed! Our Crossfit Kids camps were a big hit among the little beasts in our community! The kids learned many gymnastics skills, as well as weightlifting techniques, & got plenty of good old cardio! HALF of our 25 kids got their Toes to Bar on the first day! They also kept Food Passport journals & got prizes for making healthy food choices & for trying new, healthy foods. Awesome! On August 3, many of us gathered to participate in the 31 Heroes WOD to honor the 30 men (and 1 dog) who lost their lives in service to our country on Aug.6, 2011. Rope burns are finally starting to fade, but their sacrifice is not forgotten. Lastly, we said farewell to Coach Aaron & long-time member Leonor & her family. Aaron moved to Arizona & Leonor to Spain. We wish them our best & will think of them often.

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What's New at Forward

There are lots of new programs starting at Forward this Fall! Please ask a coach for further details on any of these awesome new opportunities.

Important Reminders

*As much as we your *Show your coach some *We cannot express Contact Coach Carrie at
bmski@att.net with any info for next month's newsletter

sweat angels, please don't forget to mop up & wipe down all equipment at the end of class. by making every effort to be on time for class. enough the importance of stretching, rolling out & warming up before class!

4:30am Class You crazy people asked for it---you got it! Forward is now offering a 4:30am class on Mondays, Wednesdays, & Fridays. Class will be Open Gym style with the day's programmed WOD. We ask that athletes have a solid knowledge of all movements & scaling options as the coach will be joining in on the WOD fun. Enjoy & don't forget to set your alarm

Master's Class Beginning Wednesday, October 2 at 10:30am, Forward will be offering a Master's class for members 50 years young (or older). Classes will be at 10:30am on Mondays, Wednesdays & Fridays and will be coached by Coaches Tiffany & Lindsay. Focus will be on exibility, mobility and endurance with scaling options. Come on by!

Coach's Corner Sundays Keep an eye out for further details on our up-coming Coach's Corner class. This class will be designed to help new or returning athletes with form concerns and questions about movements, skills, lifts, etc. Consider it an afterfundamentals refresher!
CFK Homeschool Classes
*Spread the word- CFF now offers Kid's classes for homeschoolers K-12

Crossfit Forward Kids

Our kids classes begin again on Thursday, September 12 from 4:30-5:30. Cost is $100 per child for a 10 week session. We will be offering 3 sessions & a discount for families with more than 1 child enrolled. Drop-in fee is $15 per class. Contact Coach Melissa to register & visit us on Facebook at Crosst Forward Kids.

Don't Miss This Chance to Improve Your Lifts Right Here at Home! Ask a coach for details..........

Paleo Plates
Quick Meal Friday: Easy Mexican Salad Prep time: 5 mins Cook time: 15 mins Total time: 20 mins Ingredients 1 pound ground beef 3 garlic cloves, minced yellow onion, diced 1 teaspoon dried oregano 1 teaspoon cumin cayenne pepper 1 (14 ounce) can of diced tomatoes 1 (4 ounce) can of diced green chiles green onions, to garnish juice of 1 lime salt and pepper, to taste For the easy guac 1 avocado teaspoon garlic powder teaspoon onion powder pinch of cayenne pepper juice of a lime salt, to taste Instructions Place ground beef in a medium saucepan over medium-high heat. Once beef has browned half way through, add onions and minced garlic. When beef has almost cooked through, add oregano, cumin, some salt and pepper, cayenne pepper, tomatoes, and green chiles. Mix well. Lower heat, squeeze lime on top and mix. While meat is nishing up, mix together all guac ingredients. *source: paleOMG

Welcome, Coach Tony!

1. Share with us your athletic background. How long have you been crosstting? I have been Crosstting for 3 years, and coaching for 2. Athletic background consists of high school sports, and have been Active duty Military for over 13 years. I also have a background in Martial Arts and swimming. 2. When & why did you become a coach? 2010, and the Marines sponsored me as a recruiter to help better prepare newly enlisted applicants to prepare for bootcamp. 3. What do you like best about coaching? Least? Favorite is meeting new people, and helping them achieve their goals. Least favorite "LATE TO CLASS" athletes. 4. What is your favorite benchmark WOD/lift/skill? Least favorite? Why? Favorite Benchmark WOD GRACE. Lift is the Snatch. Skill Handstands. Least favorite burpees. They need no explanation. 5. Tell us about your family. I have 3 kids, 7,6,and 2. 6. What do you like to do outside the gym? Mountains, outdoors, less people the better. 7. What is your favorite Fredericksburg restaurant? My Kitchen 8. Share with us your nutrition habits. What is your ideal cheat meal? Favorite recipe? Biggest food weakness? Nutrition for me is easy. Buy local. Grass fed. Lots and lots of Beef. Cheat meal PASTA!!! Biggest food weakness cheesecake, and Reese's.

Competitor's Corner
CFF athletes plan to participate in the following competitions. Contact a coach for more details & please let us know of any others out there!

10/5- Mid-Atlantic Hopper Challenge 10/19- Festivus Games 11/2- Capital Throwdown 11/16- Team Supert Charlotte 12/7- Supert Rubicon

Athlete of the Month at CFF: Pat

I joined Crosst Forward as I wanted to do something about my weight and after trying and failing every diet in the world, dieting was not the way I wanted to go. I train 3 to 4 times a week.
1. What has been your biggest achievement since you joined forward? A visit to my doctor last week and recent bloodwork resulted in my diabetes medication being cut in half and my metabolism had increased enough that I also got a reduction in my medication for an under active thyroid. This was a big extra bonus to just plain feeling better and more t. 2. What is your favorite lift &/or skill? Why? I'm 30 to 40 years older and 100 pounds heavier than many at the gym, I'm unable to do the degree of most exercises that others can do. That's OK as I'm not here to be a He-Man, only to improve my health but I feel I'm able to do deadlifts a little more comparable level. 3. What is your least favorite lift &/or skill? I don't like doing exercises that require getting down on the oor as my lack of mobility does not allow me to get down and back up again. That may change in time, but for now, I'm happy when the coaches give me a modied version of the exercise to do so I can at least do the exercise. 4. What physical/health improvements have you experienced since joining Forward? In addition to the reduction in my medications I already mentioned, I simply feel so much more t. I've not lost the weight in lbs which was my original goal, but I feel so much better and my clothes t better. I have faith that pounds will come off in time but feeling better is much more important to me now. 5. Name a few goals you have for the next few months. How do you plan to achieve them? I want to improve my mobility and stamina. I continue to do all the exercises in our routines, even though they may be modied versions, but when I feel that an exercise has become too easy for me, I modify it so as to push myself a little more. Baby steps will get me where I want to go. 6. What would you tell a beginner who is thinking about checking out our gym? Joining Crosst is the best thing I have done for myself in a long, long time. Crosst costs a little more than other gyms, but you get way, way more. Never mind all those silly boring exercise machines, crosst works you out with real exercises and gives you workout routines for a balanced workout that is far from boring. You also get a personal coach who keeps you motivated, encourages you to push yourself, and ensures you do the exercises in a way that avoids injury.