CFC News

Healthy Lifestyles Challenge WINNERS!!

2012-02-26T19:40:02Z

The competitions was tight!! The results showed your hard work and determination to better yourself & change your lifestyle. We are so proud and inspired by each and every one of you!!

Now on to the WINNERS!!

OVERALL WINNING TEAM

"No Sugar, But still Sweet"

Linda Tremelling & Jen Satterwhite

Before / After

Together they LOST:

17.8 Inches & 16 lbs

They had an increase in the Test WOD of:

93 reps. Neither one of them had done a Thruster @ 65lb.

Linda completed 1 burpee the first time & 15 6 weeks later!

Overall these 2 ladies made this a lifestyle. Not only did they show incredible results in weight loss & inches but they also improved in the gym! They travelled throughout the challenge & found a way to make this work with their schedules. This is what making a 'lifestyle' change is all about and what we hoped you all would get out of the challenge. Congrats Ladies!! You are an inspiration to all of us.

MOST INCHES LOST

'Too Hot to TROT'

Nicolle & Shawn Trotter

These two are the most discipline couple I know...They prepped every week & didn't give in to temptation.

Together they lost 19.68 inches

Nicolle lost: Midsection-5.99 in, Hips-1.93 in, Thigh-1.93

Shawn lost: Midsection-.98 in, Hips-4in, Thigh-2.92in

Congrats Trotters!!

MOST WEIGHT LOST

'No Sugs, No Hugs'

Yvonne Dewey & John Fabrizio

These 2 over came many battles during this challenge. John focusing on the Games & getting stronger in the gym as well as keeping his nutrition in check & Yvonne learning how to make this a lifestyle and not a quick fix. We are so proud of both of them and can't wait to see more from both of them in the future.

They lost a combined TOTAL of: 26.6lbs

Yvonne: 11.4lb

John: 15.2lb

Congrats!

MOST FOOD POINTS

'Double Take'

Julia Cook & Lydia

* These 2 ladies earned 163 points out of a total of 174. That means they missed a total of 11 points!! Incredible...Their discipline is motivating.

Congrats!!

HUGE congrats to everyone that participated! You all improved in almost every area in only 6 weeks! We've said it before, but don't let all this hard work go to waist. You've faught through the cravings, don't go backwards. We might not have partners anymore to push us however you do have a gym FULL of support. Lets help eachother stay strong and make this a true lifestyle change!

OPEN BBQ

2012-02-22T04:23:02Z

The Games season is HERE! Some of us participated last year and remember how fun/exciting/horrible it was and others are anxious to see what it all about. Tonight, Wednesday, the first OPEN WOD will be announced. Saturday, Feb 25, we will be hosting the WOD @ 9am. As of right now we have 17 CFCody members signed up to participate in the this exciting event. Anyone is welcome to come and be apart of the Workout, however depending on what the WO is those registered will have precidence. Every participant must be judged by a certified trainer, there are 5 of us, so at least 5 registered athletes will be in each heat. We will tweek the workout if necessary so others can participate. This should be a really exciting 5 weeks and we hope everyone will come out and support those competing.

Saturday we are also hosting a BBQ at the gym after the WOD. Bring the kids, participate in the WO, cheer other on and eat some grub.

CrossFit Cody will provide Hamburgers, Hotdogs, Buns, Water & dinnerware

If you would bring something to share that would be great! If you can't bring something come anyways

Come get to know all our CF Family and celebrate our NEW BOX.

HL Challnge Last week

2012-02-12T21:29:58Z

Can you believe we have 1 week left?? I am inspired at the remarkable results I'm seeing both physically and in the gym. Over the past 5 weeks I hope you have learned what works for you, what foods give you energy, make you tired, pre & post WOD favorites & overall feeling towards food. These are the keys that will keep you successful after this challenge. Don't let all this hard work go to waste. You are ahead of the game, you discplined youself beyond the cravings. NOW is when the real challenge begins. You no longer have a point system or a teammate to motivate you. It's back to just you. You made it this far, you know you can do it, so DON'T give in. The strength you have gained in will-power, workouts & life over these past 5 weeks will hopefully drive you to continue with this lifestyle.

Of course you all have earned a good cheat day but don't let that pull you off the "wagon". Enjoy your brownie smothered in ice cream chocolatey goodness but then pull yourself off the floor & start fresh the next day. REMEMBER all the hard work you have put in & let that drive you to stay strong.

Here is the breakdown for the week:

Monday: 2-13-12 Test WOD

*If you can not be here PLEASE let Mindy know so we can make it up

Monday: 2-20-12 Weigh in & Measurements

*I know this is Presidents Day so if you will be out of town get with Mindy before. Id like to have all the measurements done Monday no later than Tuesday.

Points will continue through Sunday Feb 19th. Make sure to bring your points on Monday for weigh ins. I'd like to have a WINNER determined by Friday the 24th.

2 weeks down

2012-01-13T22:37:27Z

How's it going? "THEY" say it takes between 7-10 days to break or form a habit. Do you feel new habits forming and old ones dissapearing?? I am amazed already at the transformation most of you are making physically! Not only that your gains in the gym are incredible!! Its amazing that it has only been 2 weeks and you are all improving so much...i can't wait to see what you can do in week 5??!

Now I know we probably all have had our moments of weakness...I know I have. Don't let one cheat throw you off completely. Remember this is a lifestyle. I hope you are learning something new every day about your connection with food. A huge part of this new lifestyle is training your MIND as well as your BODY. Really pay attention to those weak moments; why are you struggling? what is it that you really need? Will simple carbs really solve the problem? Most likely the answer is NO. But you have to fight through those times on your own way. I tested it this week.

I had just finished my perfectly fine 3 block lunch and felt pretty good. About 20 min later I thought I was starving again...thought being the key word...of course the only thing I wanted was CHEESE, you all know my weakness to cheese, so I gave in. Had 1/2 an apple & 1oz of cheese...did I feel better um kinda did it taste good hell yes! For me the metal aspect is get over the "you can't have this" and just eat. Once I knew 1 oz of cheese wasn't going to kill me, sometimes these challenges make you feel that way about food, I was over it. Haven't craved it since. Moral of the story is this is a lifestyle, if you give in learn from it and move on.

Every week I really want you to learn something about YOU. Pay attention to how certain foods make you feel. Tired, energenic, not satisfied, ect. Stop making food the enemy & start thinking of it as your energy source. How can food be used effectively for YOU?

Cavings VS Hunger

Paleo Recipes

There has been much talk about sharing paleo recipes...how about we compile a book and keep it at the gym?? If you find something or try something that you really like either send it to me or print it out and bring it to the gym. I'll get a binder and we can all trade recipes.

Happy eating!!

Day 1 down

2012-01-09T21:45:35Z

So....how do you feel?? Not too bad right? Remember how good you feel today to help you get through some tough days to come. I need a couple things from all of you...

Team members & Team name
measurements & weigh ins completed by Wed. (please contact me if I don't catch you during class)
MONEY - how we going to use our money 'BUY IN' as motivation if we don't know the total...Remember the price changed to $30/team so $15/person.

Keep up the good work! We are already seeing progress with several of you RXing todays WOD & Yvonne RXing her FIRST workout!! Love it....Keep it up.

Healthy lifestyle challenge

2012-01-09T02:27:56Z

Today is the day!! Remember this is a lifestyle, find a way over the next 6 weeks to make this work for you. You will need to make some BIG changes in order to see BIG results. Yes this might be in a 'challenge' format but we are all working toward the same goal, "GETTING MORE FIT" This family is the BEST support system there is...don't be afraid to ask for help or express your feelings. Most likely we will all be feeling the same thing. Share recipes, learned tactics for over coming cravings, and overall feelings and thoughts throughout.

Monday will be the TEST WOD so make sure you & your partner get it done & report your total reps to Mindy. Good Luck everyone! We are proud of you for taking this first step, it is the hardest....

Who's ready for a NEW gym??!

2011-12-16T22:35:45Z

We've been working hard getting the gym ready for the BIG move next month. We are really excited to finally have our own space to train and we hope you are too!! Make sure to pick up a brochure at the gym containing answers to all the questions you might have. We also are limiting classes to 20 in order to keep client/trainer numbers consistant, so please sign up for a class that works best for you. We want this transition to be as smooth as possible so please feel free to ask us any questions you might have.

We will be providing

registration forms

payment option forms

liablity waivers

the next couple weeks. The sooner we get this in our system the quicker we can get back to training, what we all are here for anyways. Thanks for your support duing this process! We would not be here without all of you and we hope you know this is all for YOU!!

If you didn't get a brochure check our updated site

Under the Getting Started tab

-Pricing

-Class Times

-Getting Started

Healthy Lifestyle challenge

2011-11-14T13:50:39Z

It's that time of year again...Turkey, stuffing, pie, sweet rolls, fudge, wine, eggnog...is your mouth watering yet?? How do we enjoy the holidays and not hate ourself once they are over? Starting Monday January 9 Crossfit Cody will be kicking off our Healthy Lifestyles Challenge. The rules and details will be disclosed closer the January but there are a few tid-bits I will reveal. This will be a ZONE base challenge with a twist. We want this challenge to provoke a LIFESTYLE change, so during the month of December we will be doing a PRE-challenge challenge. This pre-challenge focuses on just the ZONE.

There will be no buy-in or winner but those that take it seriously will highly benefit when the actual LIFESTYLE challenge begins in January. We will have a pre and post WOD in december. Have you ever wondered if your morning WOD would have felt better or performed quicker had you not eaten that bowl of ice cream the night before?? Challenge yourself during this month of December to take on the ZONE guidelines. The ZONE may look complicated and it requires some measuring of foods but after a couple days it becomes a way of life. The main idea behind the ZONE is that it teaches you correct portion sizes and how to eat balanced. This is not a quick fix. You will not lose 20lb in 2 weeks, but you will feel better than you ever have and possibly a new way of life!

The Holidays are meant for spending time with family and enjoying good food but don't fall so far off the wagon that all the hard work you've done up till now takes 3X as long to get back.

I will be hosting an morning & evening to discuss the ZONE and go over any question you might have.

Thurs Dec 1 @ 5:30 am - bring your coffee & questions

Thurs Dec 1 @ 5:30 pm - bring your water & questions

I promise if you put in the time and effort this will pay off. As much as we don't want to believe it, what we put in our mouth makes a difference...like 80%!!

Reading Material

The CrossFit Journal - this can be access directly from our website, link on the left hand side. This is an excellent source for any information concerning CrossFit not just nutrition.

The ZONE block chart

ZERO TO 60 Article - this is a really good starting place for those of you starting at the bottom. There are great steps to follow to help you get in the ZONE.

schedule changes & updates

2011-09-27T22:16:58Z

This Saturday is the Soroptimist RUN FOR HOPE 5-10K starting @ 10am at the Rec Center. Race day registration begins @ 9, the gun will go off @ 10. There is a Kids race starting @ 9am for $10. Along with this we, CFCody, are one of the venders at the race. We will be showing a slideshow highlighting all of you, giving away great prizes (tshirts, stickers, water bottles, etc.), providing information about what we are and most importantly cheering on all of you that are partaking in the race!

Due to this we will be CANCELLING class on Saturday. Sorry for the inconvenience. We strongly encourage all of you to challenge yourself and sign up for the race. It's been awhile since we have done a 5K and if you have never done one it's time to test yourself. This is what we are all about - challenge yourself and see if all your hard work is paying off!!

Registration price goes from $25 to $30 this Thurs., so now's the time to make a decision. You can find regisration forms @ Pinnacle Bank and @ codysoroptimist.org. Linda Tremelling will be bringing registration forms to the gym this week you can give them to MINDY, LINDA, or LORNA KINCHELOE before Thurs to get the $25 rate.

Reminders

The PUKIE BASH is coming up and any of you thinking about participating either at the individual or team level PLEASE let us know. We would like to get teams set up and start training together or just start training period. Post to comments or let MINDY know ASAP. Like we have said this is something all levels can participate in and it's going to be a blast especially when CFCody sweeps the entire event!

Pukie Bash registration

2011-09-12T20:35:00Z

Registration forms are here and the time has come for you to get off that fence....They are doing a TEAM competition as well so for those of you not quite ready for the individual setting CFCody can dominate as a team.

Let us know what you are thinking so we can start preparing and training. Like we said before this is a really fun way to challenge yourself. The TEAM would be a great way to get those competitive juices flowin but not have the spot light just on you!

REGISTRATION FORM

Incase you are curious what "Badger" is a little FYI

'Badger'

30 Squat Cleans (95)

30 Pull ups

800 Meter Run

3 Rounds for Time

Expect so see this in the near future...just sayin!

For more information about the PUKIE BASH check out Alternative Athletics