My Favorite Part….

LP CheeringI love most things about CrossFit.  That’s why I still do it.

I love that I’m stronger.  I love that I am more aware of what I put into my body. I love the way that it has mad my body look.  I love that it has given me problem-solving abilities that I have never had, confidence in a whole new capacity, new skills in my adulthood, and the most rewarding job imaginable.

In CrossFit, I have won competitions.  I’ve lost competitions miserably.  I have moments that put me on top of the world, and others that make me smash a hole in the wall (and maybe I’ve even done it once or twice…).

But do you know what my favorite part is?

The people.  The community. The group of hard-working, humble, tenacious individuals that I get to associate with daily.

Look at the picture above.  That is the final WOD of Saturday’s competition.  It is the only workout that I lost that day.

This was my favorite moment of the day.  My losing was the best moment… Look at the crowd of support around me….

They’re the best.  CrossFit is the best.



The 2014 SCF Lurong Paleo Winners

I always hated losing something and being told that “everyone was a winner”, you know, the old “participation trophy”…. Well, typically, I still stand by this, but as far as diet/fitness challenges are concerned, I’m going to broadcast the old cliche that there are not losers.

The weeks of the Lurong Living 2014 Paleo Challenge inspired more than just the participants.  The excitement in the gym during the benchmark and performance workout days was electric and contagious to ALL of the athletes at Shoreline CrossFit.  So, thank you to all who participated for contributing to this amazing energy.

And to each and every participant, you may not be mentioned below with the “winners”, but if you shed an inch or pound, demonstrated an ounce of self-discipline, improved performance, worked a tad bit harder, or shared your “obsession” with fitness to a friend or family member, it was all worth it! So, congratulations!

SCF’s LRL 2014 Paleo Challenge in-house winners were chosen based on their dedication to diet, performance, and overall improvement over the eight weeks of the challenge.

Without further adieu, I present to you the 2014 Autumn Lurong Living Paleo Challenge winners:

Our 1st place female goes to Christine Vogt who ate 100% clean over the course of the challenge and scored the highest in SCF for Diet, Improvement and Performance (Total points=1927)! Christine loves a good craft beer and frequently travels, so this certainly shows a tremendous amount of self-discipline.

 Our 1st place male goes to Lou DiNola who ate 99.6% clean over the course of the challenge and scored the highest in SCF for Diet, Improvement and Performance (Total points=1893)! Lou is a family man who comes to the gym faithfully at 6am to balance his family life with his busy schedule.  Awesome dedication, Lou!

Congratulations to our 1st place winners as they have made us very proud of their hard work!

Congratulations to our 1st place winners as they have made us very proud of their hard work!

It wouldn’t be fair to leave behind our runners up for 2nd and 3rd place: for females, our 2nd place finisher is Melissa Roy (Total points 1863), and a very close 3rd and 4th place finish from Jen Gibilisco (1843 pts) and Jen Goodwin (1841 pts), respectively.  For males, our 2nd place finish is Joe Calamita (1854 pts), 3rd place goes to Al Chavez (1852 pts), and 4th place to our loyal “nooner” Ed Angiollo (1812 pts).

Congratulations to our top place finishers and to all the athletes that completed the challenge!  Your t-shirts are organized on the front counter in the main room of the gym.  Don’t let all of your hard work go to the wind during the holiday season.  Keep that ball rolling!

Al came in in the challenge.  If we counted this shirt against him, this may not have happened...

Al came in in 3rd the challenge. If we counted this shirt against him, this may not have happened…

Eddie came in .  Great work, Ed!

Eddie came in 4th in our challenge . Great work, Ed (and great face too)!

Coach Meg will be competing in the East Coast Championship Cup in Boston on 1/24-1/25.  This is a HIGHLY competitive competition.  She qualified 2nd overall in all of the U.S!  She will be competing beside former CrossFit Games Champions like Rich Froning.  Get your tickets asap!  Go to our Facebook page for info.

Coach Meg will be competing in the East Coast Championship Cup in Boston on 1/24-1/25. This is a HIGHLY competitive competition. She qualified 2nd overall in all of the U.S! She will be competing beside former CrossFit Games Champions like Rich Froning Jr. Get your tickets asap! Go to our Facebook page for info.

Shana, always working hard.

Shana, always working hard.



7 Lbs…

1 lb of fat

1 lb of fat

7 lbs… that’s the amount of weight the average American gains from Thanksgiving to New Year’s Day.  It may not sound like much until you feel it on your body.  In fact, do a workout with 7 lbs in a weight vest, and tell me that you don’t feel in in those bodyweight movements…

Or, just visually multiply the lump of fat in this photo by seven, and then slap in on your gut, hips, thighs, arms, neck, or any spot that your body loves to store it….

How can you avoid this dangerous pattern during the next few weeks?

1. Remember all of the hard work you put in prior to the holidays.  Did you do it all for nothing?

2.  Don’t allow a busy holiday schedule keep you from the gym.  I bet that most of you can make it to the gym at 5am if you wanted to.

3.  If you blow your diet one day, don’t consider it a total loss and skip the gym or continue to eat poorly.

4.  Fill your plate once with the intention of going up for more as opposed to piling your plate high.  Chances are, you’ll be too fill after portion number one to consume portion number two.

5.  Drink more water.  You’ll drink less alcohol and be full.  If you’re full, you’ll eat less.

6.  Put more vegetables on your plate and less processed carbs.  Vegetables make you full.  Carbs make you fat…

7.  Limit yourself to three bites of a sweet (cookie, cupcake, cake, pie, pastry, etc) per party you attend.  Throw the remainder away.

8.  If you’re consuming alcohol, try to limit the more sugary drinks (egg nog, coquito, rumchata, cordials, cognacs, etc).

Very few people make it through an entire holiday season with ZERO cheats, and I do want you all to enjoy your lives, but six weeks of gluttony is overboard.  Make smarter choices and the 2015 version of you will be thankful!

Feel free to post any other suggestions in our comments section.

Eric Never putting in some WORK during WOD # 2 at our competition

Eric Never putting in some WORK during WOD # 2 at our competition

Damian

The catch may not have been perfect, but the pull were just right…Nice work, Cesar!

Felicia KILLED the Paleo challenge, and put an equal beating on the MMF Competition!

Felicia KILLED the Paleo challenge, and put an equal beating on the MMF Competition!

Brandon, preserving his grip for those fat bar Shoulder-to-overheads

Brandon, preserving his grip for those fat bar Shoulder-to-overheads

J-Rod puts in OT in the weight room and it is showing in all of her lifts!

J-Rod puts in OT in the weight room and it is showing in all of her lifts!