Hostile Takeover 2010

Well, we're sore and we can't open our jars of almond butter or bathe ourselves.   What an awesome experience though.   4 people, one Honda Fit, a rockin DJ riding shotgun and three WODs.  What could be better?

NW CrossFit, winner of the 2009 CrossFit Affiliate Cup, was the host of the Hostile Takeover.  In CrossFit fashion, they were as welcoming and respectable as could be.  Their box was par for the course, located in an industrial strip mall with garage doors and a funky layout.  There was never a smell of competition in the box, only friendly faces, handshakes, smiles and encouragement.  After a while though, that smell soon changed to straight B.O..

Dan and Artie and Erin and I were competing with 8 other teams in the couples WOD.  There were beasts and manimals competing as individuals.  There were also men competing too (the girls from CrossFit Vancouver in B.C. were no less than Amazon females whom migrated north.  I was literally afraid of them).  The WODs were released to us when we checked in, plus we got a cool Life as Rx shirt too.

I wasn't too sure how I was going to perform before the event.  Ironically, I was much more comfortable and confident once I saw the WOD list.  "Sheeeet fire LeRoy!"  I thought.  "This is tic-tac-toe, piece of cake, upside down."  Not to take away anything from the trainers at NW CrossFit though.  I was just glad there weren't any overhead squats or muscle ups.

It helped to have Erin as our cheerleader too.  It also helped to have RT wear her tank top and show off her guns and Dan to sport his abs.  I was able to sport my right deltoid and bicep.  Some guys were just ripped and solid and I thought to myself "Damn, I just want to look good naked.  Enough with all of this high-intensity lifting crap."  Okay, so that's not really true.  At this point we were all pumped, jacked and fired up ready to rock and roll.  I was hydrated all week, loaded up on Endurox, Amino Vital and glutamine, and ready like a horse in the gates.

WOD#1

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400 M Plate Carry (run together, each with 10kg plate) 
100 Power Snatches 50/35kg 
150 Pullups 
200 Burbees 
400 M Plate Carry (Together) 

* One person working at a time on reps. Time is recorded when both partners have crossed the finish line. 
"3,2,1, go!"  We took off like a bat out of hell!  Dan and I were in the lead and the first ones back in the studio from the run.  I don't know if we were racing each other or if we were just being encouraging.  Afterwards, Dan told me he finally found his challenge: body weight WODs.  At last!  I know his challenge!  Erin & I finished 2nd, Artie & Dan 4th.  No ripped hands.....yet.  
WOD #2
The 70s Rock and Row
70 Thrusters 50/35kg 
70 HR Pushps 
70 Power Cleans 50/35kg 
70 Toe to Bar 

* Both team members must be working a the same time, but one must be on the rower until a 3k is complete, at which time they can work on the movements together. They must finish all 70 reps before moving on to the next exercise. 
This WOD was split into two heats, and Dan and Artie went in the first one.  They were rocking and in the lead for quite a while.  Then came the toe to bar.  Erin and I are screaming from the sidelines and the two of them!  "Come on!  Get up there!"  Dan seemed to be just slipping off the bar every time he jumped onto it.  He was only getting about 1 or 2 each time.  "That's not like him."  I thought.  "Something's wrong."  When they reached their 70th rep and finished the WOD, he started walking towards us with his hands help up.  My heart dropped.  His hands were soaked in blood, splattered with chalk and skin dangling from his palms.  He was slipping off the bar every time because of the amount of blood on his hands.  I was almost sick to my stomach.  Up to that very moment, I felt great about all of the WODS.  After I saw his hands, I almost threw in the towel. I couldn't do that to Erin thought.  I was now nauseous and scarred at that point.  Too late though.  Athletes were called to the battle floor.
The events weren't too bad, I thought. No cake walk though. Up to that point, I think I completed about 3 toe to bars in my entire life.   Erin & I finished 3rd and Dan and Artie finished 8th.  
WOD #3
2 Rounds, 4 Minutes per round 
100 Double Unders 
Max rep Deadlifts (women)/ Squat Clean (men) 80kg 
This was kind of confusing.  The round was 4 minutes. One male partner had to complete 100 double-unders ASAFP and when finished, the other female partner completed deadlifts for the remaining time.  Erin completed 41 deadlifts at 180#'s!  
Then Erin went straight to her 100 double-unders and when she finished, I went to the squat cleans.  I completed 10.  She and I totaled 51 for that rounds.  Erin and & finished 2nd, Artie and Dan, 4th.  
What a rush!  Everyone on was so nice and gracious.  No egos, no attitudes.  That is such a nice change of pace for competitors and athletes.  Erin and Artie, thank you so much for telling us about this awesome event and picking us to be your partners.  It was so inspiring to be with the two of you and your 10,000 song playlist.  I love being part of the CrossFit community and I hope everyone can have the opportunity to compete in the future.  What a blast!  
-Chuck G.   

  

Have you ever heard of Orthorexia Nervosa?

Everyone knows that you can't talk about CrossFit without also mentioning Paleo.  This is now pretty ironic considering that CrossFit fired Rob Wolf over political BS, and he's still THE go-to guy when explaining the methodology of how and why many CrossFitters eat.  We're ordering our own cows, buying our own chicken eggs, planning our meals, reading the ingredients list like it's the latest edition of People and most importantly, are always on the lookout for the next great Paleo dessert!    

To maintain my sanity, I (Chuck) try to fit in a Hershy's special dark chocolate every now and then, and even a slice or two of pizza once a month when I get the craving, or emotional (luckily, that's not too often).  There are some whom rarely if ever deviate from Paleo and/or other healthy diets as well.  Although it is not listed as a mental or eating disorder in the DSM-IV and not considered to be a part of the DSM-V due in 2013 ORTHOREXIA NERVOSA has become increasingly common since it was coined just over 10 years ago.   Coined by Steven Bratman,   Greek orthos, "correct or right", and orexis for "appetite"is literally "correct appetite."  Bratman describes the term as "an unhealthy obsession of the health conscience individual with healthy eating." 


As Paleoists', we try to avoid foods containing additives, preservative and ingredients with 3 or more syllables.  The orthorexic may avoid these also, however this can sometimes lead to anorexia nervosa.  The anorexic avoids foods with the intention to become thin, while the orthorexic doesn't wish to become anorexic, but simply desires to be healthy.   Where does this obsession come from?  Many sources can contribute to this unhealthy obsession, such as, family (how many of your mothers told you "A minute on the hips, forever on the hips"?), trends ( e.g., Grass fed cows are on the way!  Grains will kill you!  A billion Chinese really could be wrong!), recent illness (Bourbon.  Still trying to forget about that). 


We all want to be our healthiest and feel our best in and out of the studio, and sometimes we choose to avoid certain foods that go straight to our hips or contribute to the spare tire .  That's normal and expected.  In order to be successful, there will need to be sacrifice and determination, but we don't expect you to be Posh Spice.  Do what works for you, and don't get crazy  if you take one bite of Dryer's Ice Cream with xantham gum as one of the last ingredients.   However, if you ARE training for an event like CrossFit Sectionals, Regionals, fitness shows, then of course, eliminate temporarily, but don't depravity indefinitely.  Also, should you need anyone to share your Wilbur Burger at Corn Pass Roadhouse with, I'm just a phone call or Facebook away.      


Also, I have yet to see an anorexic, orthorexic, CrossFitting Paleoist.  "Orthoexercrossfitter Nervosa?"  You heard it here first, folks!     

Raise your hand if you're an emotional eater.

This morning in class, I announced to class, "Raise your hand if you're an emotional eater."  I and about 99% of people raised their hands, which made me feel right at home & not so lonely.  One of the qualities I admire about the community in the studio is how comfortable everyone feels in the presence of each other to share their feelings and opinions. Except for Brad.  His stories make me blush.  But seriously...

I, for one, take comfort in emotional eating when I get angry, which fortunately isn't all that often.  Sometimes I just get so frustrated and angry that I think to myself "Screw it!  I've been good for way too long and the only thing that's going to make me feel better is a pumpkin milkshake and sweet potato fries from Burgerville!  Paleo can SUCK IT for day!"  Do I feel better afterwards? Hell yes I do!  My stomach isn't in such a friendly place for about an hour, but the benefits of that milkshake hitting my taste buds and taking me to a happy place far outweigh the GI consequences I'll face later on.  

Because my personality is similar to that of a 12 year old girl, I'll usually crave any kind of chocolate I can rummage in any part of the house.  If we're out of chocolate, then I'll scour the freezer for Shelly's hidden stash of Chunky Monkey in the very back of the bottom shelf that she thinks I don't know about.  "What's that, babe? No, I don't know who ate the rest of your Chunky Monkey.  Weird." And because she's getting older she says, "Hmm, I could have sworn I saved some.  I guess must have eaten it all."  The memory is always the first thing to go.  I also can never pass the chip aisle in the grocery store and those lime Tostitos: the greatest technical improvement in the history of corn.  

Some of you said that you have "real emotional attachments to food".  I completely understand.  As a former chunky monkey myself, I often ate when I wasn't hungry and was just bored.


According to Robert Gould, MD and creator of Shrink Yourself, an adult development, self-help program,  "Emotional eating means you eat to satisfy emotional hunger; it means you use food for comfort or as a way to cope with life; and it means you eat for reasons other than what your body needs.

When people eat at times like these, they are eating to satisfy, numb, or avoid their emotions. People who are suffering from emotional eating are driven to eat so they won't have to face what's bothering them internally."

Below are Dr. Gould's 12 types of emotional hunger.  

The 12 Types of Emotional Hunger

By: Dr. Roger Gould, M.D.

Below are the 12 types of emotional hunger that fuel emotional eating. In order to lose weight for life, you will have to conquer all 12 types. Look over the list -- which type of emotional hunger derails your diet?

Type 1. Dulling The Pain With The Food.

If you get really hungry when you feel angry, depressed, anxious, bored, or lonely, you suffer from Type 1 emotional hunger, and you use food to dull the pain that these emotions cause.

Type 2. Sticks And Stones May Break Your Bones, But Cake Won't Heal What Hurts You.

According to Dr. Gould and Mastering Food, if you react by getting hungry when others talk down to you, take advantage of you, belittle you or take you for granted, then you suffer from Type 2 emotional hunger. You eat to avoid confrontation.

Type 3. A Full Heart Fills An Empty Belly.

If you crave food when you have tension in your close relationships, you suffer from Type 3 emotional hunger. You eat to avoid feeling the pain of rejection or anger.

Type 4. Hate Yourself, Love Your Munchies.

If you tend to become hypercritical of yourself, if you label yourself "stupid," "lazy," or "a loser," you have Type 4 emotional hunger. You eat to "stuff down" self-doubts.

Type 5. Secret Desires Have No Calories.

If your hunger gets activated because your intimate relationships don't satisfy some basic need like trust or security, you suffer from Type 5 emotional hunger and you use food to try to fill the gap, according to Dr. Gould and Mastering Food,

Type 6. Forty Gulps And The Well Is Still Empty.

If you eat to make up for the deprivation you experienced as a child, you have Type 6 emotional eating.

Type 7. It's My Pastry, and I'll Eat If I Want To.

If you eat to assert your independence because you don't want anyone telling you what to do, you have Type 7 emotional hunger.

Type 8. I Can't Come To Work Today--I'm Eating

According to Dr. Gould and Mastering Food, if your appetite kicks in when you're faced with new challenges--if you use food to avoid rising to the test, or to insulate yourself from the fear of failure--you have Type 8 emotional hunger.

Type 9. Aroused by Aromas, Not by the Chef.

If you stuff your face in order to avoid your sexuality-either to stay overweight so that nobody desires you or to hide from intimate encounters--you suffer from Type 9 emotional hunger.

Type 10. I'll Beat You With this Éclair.

Emotional eaters often eat to pay back those who have hurt them, often in the distant past. They use their bodies as battlegrounds for working out old resentments. If you do this, you're really battling type 10 emotional hunger

Type 11. Peter Pan and the Peanut Butter Cookie.

If you eat to make yourself feel carefree, like a child, you have Type 11 emotional hunger. You eat to keep yourself from facing the challenges of growing up.

Type 12. That Stranger In Shorts Wearing Your Face.

If you overeat because you fear getting thin, either consciously or unconsciously, you have Type 12 emotional hunger.

For more useful tips and information on emotional eating, please visit www.ShrinkYourself.com

CrossFit Hillsboro Fitness Education Series

CrossFit Hillsboro Fitness Education Workshop

Give your clients what they deserve - "AWESOMENESS!"  

Register here at:

Bodyweight Conditioning Protocols

Click Here to register!

This week at PPT and CFH

This was our first week of the fall, strength meso-cycle.  As most of you know, we're lifting heavier for the next 6-8 weeks in our preparation for the 2011 CrossFit games.  This is the first of two strength phases we will be in.  As we speak, one of our guest is designing a software program for us to try out which will create a periodized, strength & conditioning program based on individual goals.  There is so much that we want to do in the field of sports conditioning technology for the advancement of human health, longevity &  performance.   I firmly believe that our athletes are some of the best in Oregon, but I also believe that there is always room for improvement.  This is why periodization is so very important inside of a CrossFit affiliate.  There will be minimal or no progress with athletes without cycles of the overload principle.  Without the stimulus of overload, even an otherwise well-designed program greatly limits an athlete's ability to make improvements.

 Oh Duuude!  Ahhh Maaaan!  Guess who this is?

This week included two WODs that required our strength endurance, power out-put, cardiovascular endurance, balance, flexibility, & coordination.  Of course I am talking about "Angie" (cardiovascular endurance, flexibility) and "Seven" (strength endurance, power, balance, coordination).  The top Rx female finisher was Erin T. with a time of 39:39 and the top Rx male finisher was DFlood with a time of 52:37.  I don't think you would argue with me that this was just about the most difficult WOD we have ever done.    I'd post some pics, but I can not seem to upload them from my computer.  Sorry all, I'll try again soon.

Next week is the FGB5 event and our Tactical Strength & Conditioning Seminar with Hillsboro Fire and Rescue. Tell you friends and family to come in and either participate or just watch. It's 17 minutes of hell and we're all looking at posting new PR's. Come and see Hillsboro's Heros tough it out at our second annual event.  We will be starting at our regular time on Saturday at 6 AM and be running constant heats through 8:30 AM.  This is a fundraiser and a donation would be greatly appreciated. Please make you tax-deductible donation to The Wounded Warrior Fund, not PPT or CFH.

This is also the start of our "21 Day Rapid Fat Loss Challenge".  This has been a huge historical success for us and we are welcoming quite a few new CrossFitters into the studio.  If you don't recognize someone, please extend warm welcome and let's try to make everyone feel at home.  Remember, they're not here because of us, they're here because of all of your awesome success, screaming testimonials & rockin bodies!

Pics coming soon, I hope!


 

Heart Rate Training Zone & CrossFit

HEART RATE TRAINING ZONES

Estimated Maximum Heart Rate (MHR)	True Maximum Heart Rate (MHR)	Resting Heart Rate (RHR)	Heart Rate Reserve (HRR) MHR - RHR
Male:  220 – age = Female:  226 – age =

Zone 1:  A great deal of research indicates that being active at 50-60% percent of your MHR consistently and for a total of 30 minutes on most days, reduces the risk of developing many chronic diseases.

Lower Target Heart Rate Zone = [HRR X 50%] + RHR =

Upper Target Heart Rate Zone = [HRR X 60 %] + RHR =

Zone 2:  If your goal is to reduce body fat and you have been relatively inactive, you will need to train at a level of 60-70% of your MHR. 

Lower Target Heart Rate Zone = [HRR X 60%] + RHR =

Upper Target Heart Rate Zone = [HRR X 70 %] + RHR =

Zone 3: If your goal is to improve your cardio-vascular conditioning and metabolic conditioning, you should train within a zone of 70-80% of your MHR.  This is also a good zone for fat burning if you are already fairly fit. 

Lower Target Heart Rate Zone = [HRR X 70%] + RHR =

Upper Target Heart Rate Zone = [HRR X 80 %] + RHR =

Zone 4:  If you are in top shape and training for a sporting event, you might need to include some workouts that are 80-90%+ of your MHR.  This level of training is both physically and mentally demanding so it is not something you would do on a daily basis.  This zone is also a fat burning zone if you are extremely fit. 

Lower Target Heart Rate Zone = [HRR X 80%] + RHR =

Upper Target Heart Rate Zone = [HRR X 90 %] + RHR =

Zone 5:  This is the highest intensity training – 90-100% of your MHR.  You should only train at this level if you are extremely fit.  You can use this zone for high-intensity interval training & CrossFit.  Since fat loss is always dependant on total calories burned, a high volume of training (which can only be accomplished if you are very fit) in this zone can also be deemed a fat burning zone. 

Lower Target Heart Rate Zone = [HRR X 90%] + RHR

=

Upper Target Heart Rate Zone = [HRR X 100 %] + RHR

=

Note:  Training in one or all of these zones can play a part

in your overall fitness program, depending on your individual goals.  

HEART RATE TRAINING ZONES

Does this diagram look familiar?  Ever seen it somewhere? 

Well, this chart, and others like it have been around for quite a long time in the fitness industry. Usually, they are found in Globe-O gyms across the country on treadmills and stair-steppers.  The message here is that if you keep your heart rate at a fairly low rate, e.g., 120-130 beats per minute if your in your 30’s, then you will be burning most of your calories from body fat.  However, if you elevate your heart rate any higher, then you’re working on “cardiovascular fitness,” or “peak athletic performance.”  How many people do you seen in Globe-O gyms working on peak athletic performance with their headsets on, watching ESPN or Days of Our Live? Not many.

     Although not perfect, this is a chart I believe to be much more efficient for our purposes.  This chart details a large target heart rate zone, above the fat burning zone. This is where the confusion lies and where people are misguided through no fault of their own.

We are in our fat burning state for 90% of the day.  This zone is called the “oxidative” or “aerobic” zone. When we are at a relatively low intensity in a workout, or are even sitting at Starbucks, walking in the mall, even pulling weeds in our back yard, we are in the fat burning “oxidative “ zone.  A few researchers (true story) were sitting next to each other on a plane and said “Hey, it looks like the lower the heart rate, the   

more body fat is used as an energy substrate (fuel).  Let’s recommend training at a low heart rate if a person’s goal is to lose body fat! “  This is exactly why so many people are on pieces of cardio equipment to lost body fat while closely monitoring their heart rate and maintaining it as a low rate.  Although it is certainly better than sitting on the couch while drinking a grande caramel machiado, it’s an inefficient usage of time, calories and money for most people. 

One of the reasons that our CrossFit classes are so popular is due to the outstanding results that our guests continue to have via high intensity training.   If most of you in our classes were to wear a heart rate monitor, you would see that your heart rate is WAY above the fat burning zone.  Fat simply cannot break down fast enough to supply your body with enough fuel in time when surviving through Chelsey or Barbara.  However it does supply a LAEGE PORTION of calories.  The remaining calories, which can break down very quickly, come from muscle glycogen and blood glucose (sugars).  AFTER the workout, 24-48 hours is the key difference with high intensity training.

Imagine surviving through some of our WODs like this week.  This last Tuesday was “Angie”.  Most of you probably burned upwards of 500-600 calories in 25-30 minutes.  Your body had to rebuild and recover after this WOD and required a load of fuel to do so.   For the next 24-48 hours, your body was constantly going through breakdown (catabolic) and building (anabolic) reactions.  Your metabolism was on FIYA!  A metabolism on FIYA! increases your OXIDATIVE or aerobic, FAT BURNING STATE.  You will burn more calories in a 24-48 hour period of time in a high intensity strength & conditioning program than you will on a cardiovascular program. You will also have much more lean muscle mass, a denser skeletal frame, a stronger core and superior neuromuscular reactive/propioceptive system.

Providing not just fitness, but also fitness education.

www.PacPersonalTraining.com  l info@PacPersonalTraining.com Hillsboro: 2074 NW Aloclek Dr. S. 411l 503.747.7317 l Fax: 503.747.0657

Your Pacific Personal Training & CrossFit Hillsboro Staff

Now start training for the 2011 Warrior Dash! 

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Yogahhhhh....

Many of you may be aware that I (Shelly) have just returned from a wonderful weekend in Hood River where I completed my YogaFit Level 1 Certification.

Let me give you a little history about me and yoga.  (Dead silence...)

That's right;  aside from a few DVD workouts during my last pregnancy 3 years ago, yoga and I do not go very far back.  

Being the ferocious exerciser that I am, loving to sweat, and get my heart racing (running, kickboxing, CrossFit), I was never very intrigued by yoga.  Seemed like a waste of time- too easy.  

I am here to tell you, I was wrong on so many levels.  Yoga, I apologize for everything I ever said about you!  Please forgive me.  

Every BODY can benefit from yoga.  What an eye-opening experience this weekend proved to be.  I am so very excited to begin incorporating yoga into my life and to introduce it to you!

No matter your physical level or abilities, yoga can be for YOU.  Yoga will enhance whatever it is you are doing now in your life to stay fit and active.  Yoga is as much, if not more, mental than it is physical.  

Segue:  Do you realize how important stress management is to your weight loss success?  Do you know how fabulous yoga can be for stress management?  If you don't believe me, take it from Beth Shaw, founder and creator of YogaFit.

(Stay tuned for announcements on our addition of Yoga to our class schedule)

Managing Stress Through Yoga by Beth Shaw

As many of us our returning from summer vacation and transitioning from the carefree summer into the fall, it is important for us to have ways to cope with the stress of everyday life.  Fretting over paying the bills, keeping your job, nailing those last-minute deadlines, maybe even keeping your kids out of trouble? It's impossible to be impervious to the trials and tribulations of everyday strife. Here's how yoga helps.

Managing personal daily stresses is easier if you can identify the symptoms (rapid heart rate, flushed face, breathlessness), witness them without reacting, and then release the stress or the prime source of stress. Stress management is the daily process of letting go of tension stored in the body and mind. Without this letting go process, we become candidates for ulcers, heart attacks, migraines and premature aging. All caused, in part, by stress.

In this busy information society, we are constantly bombarded by external stimuli. A well-rounded stress management program can help tune out the exterior world, and allow the participant to drop inside their bodies, and find a place of stillness with the relaxing sound of your breath. We learn to increase the probability of desired moods and feelings through newfound and heightened self-awareness, while simultaneously decreasing more negative states of anxiety.

Stress management techniques performed in a yoga class or exercise DVD, such as deep breathing and holding postures longer and rhythmically (even listening to calming music) allows you to discover and explore how you individually hold emotions, thoughts and experiences in your body. These techniques (even walking your dog or meditating before getting out of bed in the morning) also allow you to tune into different moods, feelings, attitudes, and states of consciousness beside the low-grade stress levels that most people operate under.  Excessive levels of toxin-producing stress can also result in an extended period of hormonal “Flight or Fight Syndrome” which can, over time, tax the adrenal glands and cause sleeplessness, fatigue and even weight gain.
 
Combating stress is a daily endeavor and you can use yoga postures sprinkled liberally throughout our day to do this. Remember: It's the little things we do that cumulatively add up to excellent mind-and-body health. Here at YogaFit, we consider yoga practice to be a form yet another form of technology for getting back in touch with our true essence. Consistent practice--even in 5-minute bursts throughout the day --can bring you back to remembering the health and wholeness that is your natural state of being. Yoga, when broken down to its most simple form is breathing and feeling.  Through this breathing and feeling we learn to control our more negative reactions to events and people.  It is neither the events nor the people in your life that provide the most substantial stressors but the way in which you react to them.  

Stress is so commonplace that it has become a way of life. Stress isn’t always bad, of course. In small doses, it can help you perform under pressure and motivate you to do your best. In fact, a stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. But when you’re constantly running in emergency mode, your mind and body pay the price. If you often find yourself feeling overwhelmed, it’s time to take action to bring your nervous system back into balance. Starting today, you can protect yourself by learning how to recognize the signs and symptoms of stress and taking steps to reduce its harmful effects:

° Financial problems
° During major life changes
° Tense work situation
° Relationship difficulties
° Children and family issues
°  Too busy and overscheduled lifestyle
° Unrealistic expectations at work and at home
° Perfectionism or even chronic pessimism

YOGA FOR PHYSICAL STRESS: Yoga massages the skeletal system, which supports bone mass and growth while taking the stress away from the supporting muscles and tendons. Yoga mechanically removes tension from the muscles through stretching. Steady even yoga breathing reduces stress levels in the body, which is most often accompanied by rapid, shallow breathing Yoga encourages deep diaphragmatic breathing, activating a relaxation response. Yoga also massages the internal organs reducing high blood pressure, stress in the cardiovascular system at the level of the heart, arteries and blood. The nerve pathways are massaged and stretched through yoga practice, conducting messages throughout the body.

Of course, yoga also strengthens all major muscle groups and greatly enhances flexibility and injury prevention as well.

YOGA FOR EMOTIONAL ANXIETY: Emotionally, the body believes what the mind believes. Affirmations about peace, calm, and tranquility, along with positive imagery, are conveyed to the nervous system. Yoga brings greater patience to relationships with other people, work life, home life and all relationships. As you begin to explore these relationships more, you'll see which interactions genuinely support you in moving towards calmness. As you become more relaxed through yoga, you'll release addictive behaviors, which are often mistakenly used to relieve stress. Yoga brings awareness to the emotional blocks that limit your experience of life.  Your perception of life has been conditioned by our experiences and sometimes we close ourselves off from feelings and emotions. Through yoga we all learn to bring awareness to all parts of ourselves with the understanding that through integration, we come to a natural place of balance.  Many of our stressful habit patterns are conditioned. Yoga teaches a whole set of patterns which are helpful in reducing stress every single day.

Daily Yoga For Stress: Poses that Zap Tension Away

Either do a couple different several times within a day, or you may link them together for a longer session:


1. Chest expansion (anti-aging, mood-elevating and expanding, great for postural muscles and flexibility)
From a standing position bring arms behind back and interlace fingers. Draw arms away from the body at the same time draw shoulders down and back. Open the heart center and breath deeply into lungs. Activate the back muscles and close your eyes. Hold for ten deep breaths and make sure and exhale fully. Repeat several times throughout the day.

2.  Seated spinal twist (aids digestion, improves internal organ function, stretches the mid-back and waistline)
From a seated position with legs extended, draw right knee into towards body and wrap left arm around bent leg, looking over right shoulder. Hold for five deep slow breaths, and then repeat on other side sitting up very straight and tall. Use your arm in back as leverage on the floor to twist deeper on each exhale. After 5 to 10 breaths, switch sides and repeat.

3.  Knees to chest (soothes anxiety and stomach upset almost instantly) Lie back on your mat and gently draw both knees into your chest, pressing hands underneath the knees lightly to deepen your stretch. Rock slowly from one side of the outer back to the other, massaging the organs and spine for 10 long, deep breaths.

4.  Lying down spinal twist (relieves mid-to-lower back and neck discomfort) From knees to chest position above, keep right knee into chest, and slowly extend left leg straight, toes pointed. Draw right knee over straight leg towards floor and then gently look over right shoulder. Breathe into your lower low back. Don’t force or push any deeper until your smooth indicates you to do so. Hold for 5 to 10 deep breaths and then switch sides. This comprehensive stretch is ideal to do after running, walking or any cardio session to allow muscles and heart rate to recover.

5. Inversions such as Shoulderstand or supported Headstand (anti-aging poses, great for jet lag, hangovers and tension headaches, helps center and balance your thoughts)

From knees to chest position above, support your low back with both hands, then engage the belly to draw legs over head and then slowly towards the sky one by one. Keep your abs, back and hips engaged as you fully extend legs to sky keeping feet flexed and leg muscles firm. Keep your neck and upper back stationary at all times, do not look around at all. Hold for 10 breaths and close your eyes if you can. Release slowly by bringing legs overhead and rolling out one vertebra at a time. Return to knees to chest position to stabilize the back muscles, regulate your breath and realign the spine.

Hillsboro Woman Loses 100 Pounds!

She committed herself to turning her life around, and In just over a year, 24 year old Kristin Baehr is 100 lbs. lighter thanks to healthy eating and CrossFit workouts.

"Last year I decided that I should really get my health and weight on track", said Kristin in April 2010. At that point she was already 87lbs. lighter, and just 13 pounds away from her goal.

In May '09, at an all-time high of 270lbs, Kristin began attending classes at CrossFit Hillsboro one day per week. After a few months of that, she decided she was ready for more and since then, has consistently committed to 5-8 classes/week. "Classes were the hardest, most gut-wrenching workouts I'd ever heard of, and they actually wanted me to participate! I thought they were crazy. Turns out it was the best thing that ever happened to me."
From June to September, Kristin lost approximately 40 pounds and went from a size 22 to an 18/16, with her short-term goal to reach under 200lbs. by Christmas '09 (a weight she says she hasn't seen since 9th grade).
"Not only does Pacific Personal Training/CrossFit Hillsboro work your butt off, they also help you out a lot with nutritional information by occasionally holding workshops or just talking to you about it in a workout. They were always available for me and I really appreciate that about them."
Kristin has inspired many of her co-workers to attend classes with her as well.

Watching Kristin transform her life has been absolutely awe-inspiring to us and to her fellow CrossFitters. She never misses a day and gives 100% to each workout. She has reached an amazing milestone and gives hope to our guests everyday that anything is possible when you set your mind to it.

Way to go, KBAEHR!  You are an amazing woman.

Filthy 50

Benchmark Tuesday is rockin in the studio again.

Today we have chosen to take another crack at the unassuming Filthy 50,  or as Holly like to say "The F'n 50!"

This is not one of our own WODs, but one put together by the CFHQ.  For time:
50 Box jumps
50 Jumping pull ups
50 Kettlebell swings 1/1.5 pood
50 walking lunges
50 Knee to elbow
50 Push press
50 Back extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Melinda rocked it for the girls this morning with a smokin time of 27:08 and Rod lead the guys with 20:17.

We like prep the body's entire musculoskeletal and central nervous system before the WODs and the SAQ ladder is a great way to do this.

Melinda, you better shave before the show.