The next On-Ramp class starts Monday, December 1st. Email getstarted@shorelinecrossfit.com for more details. THANKSGIVING HOLIDAY HOURS: Wednesday 11/26-NO 6:30 pm or 7:30 pm; Thursday 11/27- 7am (regular class), 9am FRIENDS & FAMILY WOD; Friday 11/28-6, 7, 9, 10am and 12pm ONLY. All Night classes are CANCELLED.

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!



Climb for the Community

You know the feeling you get after a really tough WOD? Ok, yes you want to (or in fact do) drop on the floor because you can no longer hold your body up or catch your breath. But that is not the feeling to which I am referring. The feeling I want you to think about is the one that comes shortly after you pull your body off the floor, wipe up your sweat angel and hopefully put your equipment away. The feeling that sounds an alarm in your brain and says, “I need my protein shake and some food!”

As we are quickly approaching the holiday season I would like to ask you this, how many times have you or someone you know said, “I’m starving” or “I am so hungry”? I bet that although at that specific moment you may in fact be quite hungry, but do you really know what it is like to be starving? Do you really understand hunger?

Hunger is something that is a nationwide issue and impacts our little state of Connecticut probably more than most of us know. And if we look even closer, hunger effects many families right here in Branford. The Branford Food Pantry helps on average 450 people a year by distributing food to local families in need. You can check out their website and see all that they do for our community on a regular year round basis.

http://www.branfordfoodpantry.org/

 Here are some key facts on hunger right here in Connecticut:

  • In 2013, Connecticut Food Bank distributed nearly 20 million pounds of food to people in need in six of the state’s eight counties.
  • In Connecticut, nearly one child in five under age 18 is hungry or food insecure.
  • Seventy-five percent of the households that receive emergency food assistance in Connecticut live below the poverty line.
  • Since its founding in 1982, Connecticut Food Bank has distributed more than 200 million pounds of food.
  • On average, Connecticut Food Bank distributes 119,653 grocery carts of food per year – so many carts that if you lined them up, they would reach from the Food Bank’s main warehouse in East Haven to Norwalk and back.
  • Every business day, Connecticut Food Bank distributes an average of 40 tons of food.

Inside the four walls of our box we call Shoreline CrossFit, is an amazing community of athletes that come from all walks of life. The community of CrossFit is what brings all of us together as a family, why we push ourselves past our physical and mental limits on a regular basis. When you finish the WOD you have a sense of accomplishment, but doesn’t it feel even better to go over and cheer someone else on who is still finishing that last round or rep? Well it is time for us to show the true heart of SCF and support hungry families in the Branford community. We will begin collecting donations immediately for the Branford Food Pantry until December 24th.

Please check out the link below for items that are currently in need. You can also donate some of the routine items that are collected by Branford Food Pantry which are cereal, peanut butter, soup, stew and coffee.

http://www.branfordfoodpantry.org/shopping-lists.html

OUR GOAL this year is to collect 2,500 POUNDS of food and supplies.

For every two pounds collected over our goal the trainers of SCF will do one rope climb and The Stewart family (including their two young daughters) has agreed to help out the trainers with the total number of rope climbs!

So what are you waiting for?

3……2……1…….GO!!!

Bianca

Bianca

Tim H, and partner Bruno cheering him on

Tim H, and  competition partner, Bruno, cheering with some encouragement on the sidelines

Adam G.

Adam G.

Tracey A. and competition partner Amanda V.

Tracey A. and competition partner Amanda V.

Tommy W.

Tommy W.

Zach S. And yes, this work was that bad...

Zach S.
And yes, this work was that bad…



Our Energy…

Saturday’s competition went off without a hitch!  What an amazing cause, and tribute to Melissa Marottoli’s life. All athletes put their best foot forward and it was evident in the many feats of athleticism that were witnessed. Our volunteers were absolutely AMAZING!  There is no doubt in my mind that they single-handedly are the reason this event ran so smoothly.

But there is one moment that stands out in my mind, and it has nothing to do with barbells, ropes, sweat, judging, or chalk.

Or perhaps it has everything to do with it…

There was a women who attended our competition to take photographs.  After the competition ended, she approached me and said something that meant more to me than she probably realized:

“Of all of the many gyms I visit, this one has some of the best energy I have ever felt”.

WOW….I couldn’t agree more.

Place the onus where you’d like, but I put it on you…all of you.  Our clients…every single athlete at SCF.  Thank you.  Thank you for being you, and bringing what you bring through the doors at 45 Northeast Industrial Way each day.  You are wonderful, marvelous, grade-A fantastic, and every other delightful adjective I could conceive.  Thanks for contributing to our amazing energy

It was an SCF sweep in the women's scaled division! Congrats to all of these amazing gals!

It was an SCF sweep in the women’s scaled division! Congrats to all of these amazing gals!

Men's scaled division put on a great show as well.  Congrats to Joey, Billy D., Will, and JR, all SCF athletes!  Also, to our friends from CFM who took first!

Men’s scaled division put on a great show as well. Congrats to Joey, Billy D., Will, and JR, all SCF athletes! Also, to our friends from CFM who took first!

And let's hear it for our RX girls who took podium from SCF: Meg, Janice and Bianca.  Also to our extended family members Liz Adams and Kristine Best!

And let’s hear it for our RX girls who took podium from SCF: Meg, Janice and Bianca. Also to our extended family members Liz Adams and Kristine Best!

How about these fit boys??!!!  Congrats Coach Rilla, Adam, Coach Bradley, Rich, and Vigs on taking podium in the men's RX division!

How about these fit boys??!!! Congrats Coach Rilla, Adam, Coach Bradley, Rich, and Vigs on taking podium in the men’s RX division!

More pics to come from Chris Bruno.  Be on the lookout (in fact, I imagine there will be so many that you will get bored)!