http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv

17 days until FGB 5, make sure you sign up!!

Here are a few links that are helpful for Paleo Nutrition:

http://robbwolf.com/
http://www.paleonu.com/
http://cavemanforum.com/index.php
http://www.leanmachinenyc.com/index.html

(Another Nutrition Round Table Coming Soon)

www.fgb5.org

On Saturday September 25th, CrossFitters around the world will be doing the same workout to raise money in support of The Wounded Warrior Project, The Livestrong Foundation and the CrossFit Foundation. The WOD/Fund Raiser for that Saturday, Fight Gone Bad (FGB), can only be participated in if you are signed up and have raised at least 5 dollars (unless you are spectating). This workout is open to current and past members, or anyone else who is interested. Don’t worry if you are unfamiliar with the movements, we will have several classes to get you prepared for the event.

Sign Up Directions:

1) Click here and enter the information requested.

2) Sign up under the CrossFit 585 BJJ team.

3) Build your page as you like (add pictures, description, etc.).

4) Let your friends, family, coworkers know what your are doing (emails, phone calls, etc.) in order to raise money.

The Workout – Fight Gone Bad:

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball (20lb/ 14lb), 10 ft target
2. Sumo deadlift high-pull (75 lb/ 55lb)
3. Box jump (20″)
4. Push-press (75 lb / 55lb)
5. Row (Calories)

*Workout can be scaled according to the level of the individual. Anyone can do it!

**Depending on the number of participants, there may be a heat schedule to sign up for (look for future updates). Also, expect to judge at least one individual to keep track of reps.

Let’s Have Some Fun:

This workout is a challenge, but that doesn’t mean we can’t have some fun with it. Signing up with a friend/group is a great way to push each other and build camaraderie. Pick something fun to do with the workout such as: dress up as a service member, dress in your full gear (Firefighters….Todd and Dino!), Shave your head, wear a weight vest, etc.

If you raise at least $150.00 you are eligible to compete nationally against other athletes, and will receive a limited edition FGB V shirt.

CrossFit 585 BJJ will also be awarding prizes to the top fund raiser, and top male and female athletes (as scored as prescribed).

Questions?

-Email us at crossfit585bjj@gmail.com

-Go to www.fgb5.org

Meg sporting her winning T-shirt

Thanks to all that voted, and submitted a design (a few will make it on future designs). If you have any other great ideas let us know!

Unfortunately, for many people, flexibility and stretching are mostly an afterthought that do not get much time or effort. Flexibility is important to set your body in correct alignment and we’re not talking freakish Gumby moves here. We’re speaking of hamstring, shoulder, and hip flexibility- amongst other joints. You waste energy if you have to force your body into positions (such as a squat), which takes away from the application of that energy to the task at hand. Also, this lack of flexibility increases your chance of injury by overworking muscles that have to compensate, or hyper-extending joints. Having full range of motion will allow for faster WOD / Race times and increased function throughout life because of energy efficient, safe movements. See why we tell you to stretch after your WOD?

CrossFit 585 BJJ will be hosting a Flexibility for Athletes Workshop to give active people (members and non-members) an opportunity to learn proper body alignment for activities and stretching in a global perspective [First Hour], as well as specific to their body [Second Hour].

Instructor: Sherry Hecker

Where: CrossFit 585 Bjj, 22 Winston Pl, Rochester NY

Who: Members and Non Members (20 person limit)

When: Saturday September 4th, 8 am to 10 am

Cost: $20.00 (Email  crossfit585bjj@gmail.com to reserve your spot)

What to Bring: Any yoga gear you might have (mat, blocks, etc.) or a cloth belt to help for stretching. (Equipment is not required)

Sherry Hecker

Instructor Bio:

Sherry has been teaching Anusara yoga for over 2 years and is a Registered Yoga Teacher with Yoga Alliance.  She has trained at Blue Lotus Yoga Studio with many talented teachers including Vishali Varga and Aimee Bohn, as well as attending workshops with Anusara founder John Friend and Sue Elkind. She has completed Vishali’s Levels I and II teacher trainings, and has a passion for therapeutics. Using every opportunity to continue her education, Sherry is back in the college classroom, applying for a Doctorate in Physical Therapy.

An avid athlete, Sherry is not only a member of the Genesee Valley Harriers elite running club, but also enjoys snowshoeing, hiking, biking, paddling and has completed 5 marathons.  She participates in local snowshoe races and has competed at the US Snowshoe National Championship.  Using alignment principles, Sherry has had success in recovery and prevention of injury. She now focuses her teaching on helping her students learn these techniques to use in their own activities. Sherry has taught Yoga for Athletes of track, cross country and field hockey teams; and has also coached at the Regional Elite Distance Running Camp at the Olympic Training Center in Lake Placid.

Recently Jason and Eric attended a weekend Roy Harris seminar in CT, at The Modern  Self-Defense Center. During the weekend, Eric and Jason’s long-time instructor, Kyle Saunders , earned his second degree black belt from Mr. Harris. This is a huge honor; as Kyle is the only person in the world Mr. Harris has awarded this belt to. Big congrats to Kyle. It was also announced that Kyle is moving to NC, and that he is closing his local school and opening one in his new home town. Eric has been a student of Kyle’s for 9 years and has seen the ins and outs of Kyle’s teachings, and has adopted many of Kyle’s and Mr. Harris’ teaching strategies and grappling styles; while continually forging his own blend. We all wish Kyle the best of luck.

Kyle will be returning to Rochester on a yearly basis, and we hope to have him in our school for some training. Some of Kyle’s students will be coming over to CrossFit585bjj and we would like to welcome them aboard! To make this transition smoother, we have decided to switch our BJJ class schedule from Monday/Wed/Sat to Tues/Thurs/Sat at the same times (6:30-8:30PM and Saturdays 10AM -12PM). This will take affect Tuesday August 24. We are looking forward to the changes and progress we’re making.

We are now officially a Roy Harris International Grappling Association Affiliate. Mr. Harris is a world renowned 4th Degree BJJ Black Belt who is known for his  amazing grappling skills and his innovative teaching and training methods.

CrossFit:

Last week we headed out to the Seneca Park Zoo for their annual Fitness Challenge, to help raise funds for the zoo. Included on our team were: Eric Cady, Adam Cristantello, Ariel Kirk, Matt Aberi, and Rob Winkler from our gym, along with Meg Norsen, and Randy Raetz from Crossfit Rochester. Ariel took three awards in the individual events, and Meg took home first place for the second year in a row. Adam and Eric placed second and third. Bravo! Eric broke the Kettle bell in the kettle bell toss, making it a challenge for the groups following him (his strategy,) not to cut their fingers. Ariel knocked the bells off onto the ground during the rope climb, making one of the Fitness Challenge team leaders climb back up again and re-attach said bells. It was not long before word spread among the group leaders that crossFit585bjj was a team to keep an eye on…Great job everyone and thanks for coming out and supporting the community! We had a blast.

Keep an eye out for our October “Rocktoberfest,” open house, party and competition. Details to follow! Also there will be two OPT Big Dawgs Competitions in September and October. These will be informal competitions, which go as follow: you pay $5–proceeds go to Big Dawg Fund–work outs can be done any time during the day, and they are judged by fellow competitors or coaches, competition is open to all whether you are a member or not. All results are posted on-line and the goal is to have fun, build camaraderie, and give a 100% effort. Eric’s in – who wants to join him!? For more details click on link or ask Eric.

As summer is cooling down, September is heating up. Our numbers are growing and we are happy to welcome new members into our family!

The Topics:

1) Nutrition - A. Zone Diet (Why the Zone?, What is a Block?, Block Prescription, Planning your meals)

B. Paleo Nutrition (Why Paleo? What can you eat? Food Ratios)

C. Post workout Recovery

2) The Sport of Fitness - A. How to use the friendly competition in CrossFit to push yourself in your WOD’s and to take the next step.

PJ and Jason during "Fran"

3) Goal Setting – A. Figuring out what you want to do in life and how CrossFit can support that direction.

B. Setting Short term and Long Term goals (Realistic goals with steps towards achievement, weakness development, Challenges, etc.)

C. Tracking Progress

D. Taking ownership of your Health and Fitness