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Suns Out, Guns Out-The Shoreline Athletics Shirts Off Challenge

Can you believe that Memorial Day is a mere four weeks away?!! That’s right folks, we will officially be in beach season in less than a month!  Many of you work really hard throughout the entire year, but it is easy to lapse into some poor eating/drinking habits during the colder months.

GET READY TO CHANGE ALL OF THAT!

Introducing Shoreline Athletics Shirts Off Summer Nutrition Challenge!  This challenge is a 6-week, GYM-WIDE challenge that will run from May 15th-June 24th. This challenge is made to feel grass-roots like many of our “old-school” paleo challenges that many of you may recall.  We will have a large scoresheet hung on the wall of the gym for you to chart your progress throughout the six weeks. This will be a CLEAN-EATING (not quite paleo, but “paleoish“) challenge.  When you sign-up, you will receive a list of “clean” foods that are acceptable on the challenge.

SOMETHING NEW

We’ve noted that there’s some friendly rivalry brewing betwixt classes at Shoreline Athletics.  We decided to make this not only an individual challenge, but a class challenge.  Which class will prove to be fittest?  When you sign up, you will sign up on a large board in the gym with the class that you most regularly attend. Each class will have a coach in charge of any concerns that participants may have. The teams are as follows:

The Early Birds– 5 & 6 am w/Coach DP (COME ON SIXPACKS!!!)
Conditioners– 7am, 3:30, and 7:30 pm w/Coaches Kelly and Chu
9 am Ninjas w/Coaches Kelly and Chu
The Nooners w/Coach Kelly- while this has recently been a conditioning class, this crew stands alone.
The Sunset Samurais– 4:30 & 5:30 pm w/Coaches DP & LP
Dirty Six-Thirty w/Coach LP
The Mighty Masters w/Coach Paul

Each class will have a winner, and there will also be an overall winner of this challenge.  The overall winner will win a free month membership at Shoreline Athletics.  Class winners and the overall winner will strut their stuff and accept the accolades that they deserve at the Shoreline Athletics’s Anniversary/Shirts of Challenge Picnic on July 15th (booze, food, and fun!!).

BASIC RULES

The winners will be crowned based on the following:

-Benchmark Workout Improvement
-Body Measurements
-Class Attendance
-Nutrition
-Weekly Challenge-each week will have a body weight movement that you can perform outside of the gym (i.e. burpees); you will receive points for the amount of “overtime” that you are able to complete weekly.

This will all be tracked (with the exception of your measurements;these are confidential) on the scoreboard at the gym. Each day of the week, you are given FIVE POINTS.  Every time you cheat, you must deduct a point.  You can EARN a point daily by taking fish oil .  Fish oil is essential to fighting inflammation, heart, and brain health.  We encourage the use of Lurong Wild Omega.  You can read about it and its benefits here: http://www.lurongliving.com/wild-omega-plus-what-is  There will also be an opportunity for you to journal your foods daily, as well as your thoughts (i.e. “I went to a birthday party and I didn’t eat the cake!”); positive affirmations can take you farther than you realize. THIS IS A TOTAL POINTS SYSTEM; the participant with the most points in the end will be more eligible for winning (max points possible weekly are 49).

“Good Wine is a Good Familiar Creature, if it Be Well Used”

How could I not quote Shakespeare on this topic?!! What about alcohol?  Just like in our old challenges, you will be allowed one glass of red wine per day (6 oz) and one 2-ounce pour of tequila or gluten free vodka.  Now, we do not encourage this; obviously, an athlete who chooses not to drink will have better results in this challenge.  Unused daily drinks DO NOT roll over to the weekend.

But I Don’t Even Know What Clean Eating Means…

DP and the SA staff will be providing a video nutrition chat that you will get emailed to you prior to the challenge’s beginning. This will take the place of a live nutrition chat.  With Mother’s Day approaching, we don’t have time for an in-house chat.  You can watch this whenever you’d like prior to the 15th.  Throughout the challenge, you can consult your team coach(es) if you have other questions.  Naturally, optimal results will flourish if you choose to use My Fitness Pal for journaling, and weigh and count your macos, but this is not a requirement of this challenge.  It will, however, be discussed in the video chat.

Cost and Sign Up

The cost for this challenge will be 30 dollars for an individual and 50 dollars for a couple (what’s better than having a buddy to do this with??!).  This cost will cover the party at the end of the challenge, some new equipment for Shoreline Athletics, and, most importantly, IT WILL HOLD YOU ACCOUNTABLE! We have discovered that free challenges render fewer results.

Sign-ups will be taking place in the gym towards the end of this week (look for the poster).  You need to provide your email and whether or not you will be charging your account or paying cash.

Come on, guys… Let’s get as many people as possible on board for this challenge!!  The more, the merrier….seriously.  My dream is that the vast majority of Shoreline Athletics takes this challenge by the horns to become the best version of themselves for the Summer of 2017, all the while increasing the gym’s camaraderie a billion-fold!

p.s. This is the FIRST nutrition challenge that I have EVER done!  Please support me!



Keep Goal-Setting!

“If one does not know to which port he is sailing, no wind is favorable.”-Lucius Annaeus Seneca

For many athletes, the five weeks of the CrossFit Open was just the “wind” they needed.  Watching all of our athletes perform the workouts of the Open was inspirational.  It’s that one time a year when athletes can be seen working “O.T.” on ring and bar muscle-ups, handstand push-ups, double-unders, and the full snatch.  I love it!   Each athlete’s drive to be the best version of his/herself was contagious.  But what if we continued this post-Open?  So what you only got 6 double-unders of the 300 that 17.5 presented, or the bar-muscle-up happened once after 17.2?  Keep goal-setting!  Don’t allow the conclusion of the Open to extinguish this desire to better yourself! Don’t allow the Open to roll around again next year, still catching you without double-unders or bar-muscle-ups.  You have the year; get after it!

Let’s see some of the awesome accomplishments that the month of March brought Shoreline Athletics:

Jess Hoover set a PR on her front squat (155), Maria DePaola also front squatted 105lbs. for a new PR, and Mary Pont squat snatched 65lbs. 18 times.  Snatch PR’s this month included Colby Marowski (185), Charly Weis (65), Connie M (125), Mark DeCapua (165), Mark Testa (135×6), and Nick Katz (145).  Bradley Roth thrustered 275 for a new PR, Tim Harmon pulled a 475lb. deadlift, Erica Lee set a PR on her power clean (130), and Connie M set a PR on her thruster (150).  Taylor Maffeo PR’d on her clean & jerk (115), Maria DePaola PR’d on her power clean (85), and Meg Testa PR’d on her 3RM front squat (250) and push jerk (270).  Jess Taylor strung together 20 double unders, Amanda Magleby performed 3 unbroken bar muscle ups, Sarah Lipp connected 5 ring muscle ups, and Kristine Capstick improved her 16.4/17.4 score by 32 reps!

Sarah L., of the Shoreline Sixpacks, getting after 17.2



Embrace it All

Don’t it always seem to go that you don’t know what you’ve got ’til it’s gone...”

Isn’t that the truth?? I think back to the years that I qualified for the Northeast Regional; I just expected it.  It was always part of my Games experience…Finish the Open, qualify for the Regional.  I recall people congratulating me, and thinking that it wasn’t really a big deal… until the year that I tried my hardest and didn’t qualify….

Unfortunately, this is often the way that the human psyche works.  We often don’t appreciate our job until we lose it…Don’t appreciate a loved one until they die…Don’t appreciate our babies until they are no longer babies…We don’t appreciate our childhood until we look back at it with nostalgia…We don’t appreciate our health until it’s threatened.

How many times do we come to the gym and complain about something? Our back, our knee, our shoulder, how exhausted we are, how we hate to run, can’t stand the jerk, hate feeling rushed…

What if it was all taken away from you?  What if you couldn’t workout anymore?  What if your legs didn’t work?

I recently watched a video about a man who fell out of a tree at 13-years-old, causing him to become a quadriplegic.  He made a comment about halfway through the video that struck me: “When I was 19, I gained a new sense of freedom; I felt extremely blessed to regain the use of my arms.”  He had Freedom. He felt blessed.  WOW!  He still couldn’t use his legs, but he didn’t focus on that.

What if we came to the gym and changed our mindset, even on the worst of days?  What if we told ourselves that we will workout because we can.  So what you have a bum knee, shoulder, back, neck, wrist, etc… What do you have that IS working, and how CAN you use it?

My tendency when I placed in the top 200 for the Masters 35-39 in The CrossFit Open was to take it for granted similar to the way I used to think about the Regional.  Remembering the feeling of disappointment that I had when I did not qualify for my first Regional in 2015, reminded me not to think this way.  It reminded me to embrace it because it may not be here next year.

Let’s change our mindset.  Embrace everything that you possibly can.  See it for what it is worth.  Embrace your family, your friends, your homes, your babies, your job, the food you’re eating, the concert that you’re at.  Embrace it all…

 

Wish our Masters Athletes strength and speed during the Master’s Online Qualifier this weekend:

BIg John Lynch 45-49 Age Division

Mary Pont 50-54 Age Division
LP 35-39 Age Division

Geno Bontatibus 55-59 Age Division