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The CrossFit Preferred Digest – April 2018 Newsletter

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The Latest News

  • The Friday Night Lights/Open 2018 Winners!
  • New Strength Cycle – Silverback 2 by CompTrain!
  • Gym  BBQ/Party April 21st at 5 pm
  • Gymnastics Help Saturdays at 8:00am
  • Olympic Lifting Class
  • Track Practice is Back!
  • Spartan SGX Training Class Interest
  • New Members at CrossFit Preferred
  • Outside The Box Happenings!
  • Birthdays This Month!
  • Nutrition Tip – Post Workout Nutrition

And The Winner of 2018 CrossFit Preferred Open Friday Night Lights Competition Is?!

We had the best turnout ever this year at CrossFit Preferred for The CrossFit Open! We started a Friday Night Lights Competition and had over 70 people each week competing with their teams!

We created 5 different teams and created a competition that pushed all of us to do our best! We created a different color shirt for each team. We had the Green, Blue, Red, Turquoise and Gray teams battling each other each week!

Thanks to Bryant Johnson for helping us with this idea! Also a very special thanks to all of the CrossFit Preferred coaches and members that Judged! We could not have done this without each of you!

We created teams that had RX and Scaled athletes on each team! You did not just get points for being the fastest and strongest. You received points for showing up each Friday night, points for the most attended team and for posting your workout to social media sites! We all had a great time!

After 5 weeks of teams points going back and forth the Green Team pulled ahead for the win! Team members include: Coach Patrick Harris, Coach Meagan Myers, Coach Tiersa LeSueur, Ashley Awender, Collette Graziani, Juli Dahl ,Rachelle Liddle, Aaron Liddle, Isaac Aguirre, Jared Adams, Nick Mendez, Joseph George, Lauren Gardner and Jaren Kottraba.

You all should all be very proud of what you accomplished in the CrossFit Open this year. We had great  attendance and participation in this competition. I know we have all learned about our strengths and weaknesses and we all have new goals to work on together!





We Just Started A New Strength Cycle – Silverback 2 by CompTrain! 

Great work for all those that started the new strength cycle this week! Put in the work and you will get great results! This is a proven way to gain strength!


Join Us For The CrossFit Preferred BBQ/Potluck Party Saturday April 21st at 5:00pm!

We have a fun BBQ/Party planned for CrossFit Preferred at the Finley Farms Park South of Greenfield and Elliot. Stay tuned for directions.

This is for all friends and family of CrossFit Preferred! It will be kid friendly so bring the family!

We hope you will plan to join us! This is a great time to get to know each other outside of the gym.

We will be awarding The Green Team their award for winning Friday Night Lights this year!


Gymnastics Help Saturdays at 8:00am

We now have Coach Andy Greenwood teaching gymnastics movements on Saturdays at 8:00am!

Want to get a Kipping Pull Up, Toes to Bar, Muscle Up, Hand Stand Push Ups etc? Andy will help!


Olympic Lifting Class – Wednesday’s from 6:00pm to 8:00pm

Did you know we have an Olympic lifting class at CrossFit Preferred?! It is lead by Coach Mike. If you want to improve your Olympic lifting Mike will help you learn the skills and techniques for each lift!


Track Practice Is Back!

Did you know we have a CrossFit Preferred Track group? We meet at Highland High School track at 5:30am on Thursday’s.

We are following Chris Hinshaw’s Aerobic Capacity workouts. We are making the workouts specific to your level of running.

These workouts will make you better in the gym and at running.

We start with figuring out your 400 time and your 1 Mile time and each week your workouts will be based off of these times.

We have a great time together and I hope you will join us for these workouts.

This week we will be doing:

Warm Up and Drills

then

4x (700m, 300m)

with 75 seconds rest between  reps and 3min rest between sets

then

Cooldown


Spartan SGX Training Class Interest?

We are currently exploring the idea of starting a Spartan SGX training class on Tuesdays and Thursdays at 7:00pm and Saturdays at either 6:00am or 9:00am.

It will be lead by Coach Andrew Lucero – See his credentials below.

We will be starting with training for the Spartan Stadium Sprint in Glendale July 7th, 2018 

This is great training even if you are not currently training for a Spartan or Obstacle Course Race.

Here is an overview of this class:

Weeks 1-4 (Function)

Workout Structure:

-Bodyweight movements

-Functional exercise

-Improvements in mobility/stability

-Steady state endurance

-Mastering movements, including progressions

Weeks 5-8 (Fitness)

Workout Structure:

-Add resistance, change in leverage

-Functional exercise with loads (multiplanar)

-Build stamina (metabolic training)

-Mastering movements, including progressions

-Multiple planes

-Unilateral exercises

Weeks 9-12 (Performance)

Workout Structure:

-Add resistance, change in leverage

                -Power, plyometrics, Olympic weightlifting, single-arm kettlebell

                -Greater complexity and intensity from Fitness phase

-Functional exercise with loads (multiplanar)

                -Greater complexity and intensity from Fitness phase

                -Obstacle specific

-Build stamina (metabolic training)

-Mastering movements, including progressions

Andrew Lucero

Credentials/Certifications:

-Bachelor’s Degree in Exercise and Wellness, Arizona State University

-Certified Personal Trainer (NSCA-CPT)

-CrossFit Level 1 Trainer (CF-L1)

-Certified Spartan SGX Coach (SGX)*

-Spartan Obstacle Specialist (SOS)

* – In progress

There will not be an extra charge for CrossFit Preferred members! We want to help you get in the best shape of your life!

Please email Kris at info@crossfitpreferred.com if you have interest in participating in this class.


New Members at CrossFit Preferred! 

Please welcome these new or returning members to CrossFit Preferred that joined since March:

Aften Wright


BJ Castro
Brian Bembenek
Jodi Rinke


Joseph Chiusano
Joseph Falls
Kayla Phillips
Kelley Riley
Landon Watts

Mike Jarman
Mike Soehl
Sam Elliot
Chandler Abril
Nicole Horlacher
Taylor Biddle

We are excited you have joined us and we look forward to getting to know each of you better!

We will start doing a better job of getting a picture of each new member that joins us so everyone can get to know each other better!


Outside The Box Happenings!

We have so much to announce over the last month!

Sascha Grace who trained with us up until the day before she had her baby had a healthy baby boy named Hudson Luke Grace. He weighed 6 Pounds 1 Ounce. He and Mom are doing great!

Sascha told Tiersa and I the other day that her recovery is going great and that she knows it is because she kept her training going through her pregnancy.

Congratulations to Biz Watts who was married to Zac Allen on April 7th, 2018

Congratulations to Hayden Nielsen who married Taylor on April 7th, 2018!


Athletes With Upcoming Birthdays This Month! 

Happy Birthday! We hope you have a great day and come in for some birthday Burpees! 🙂 

April 11th
Casey Russell
Kara Wrublik

April 13th
Andrew Daniels 

April 15th 
Cameron Weidenbach

April 18th
Amarjit Singh
Jennifer Hawks

April 19th 
Ryan Krenz

April 25th
Jonathan Anderson


Nutrition Tip

I recently had a member express interest in losing weight. This member has been with us for over a year but has felt like her body composition hasn’t changed much. She even thought maybe she needed to quit doing CrossFit and just stick to running in order to lose the weight.

You might be like this member. If you are than please read this article published by the CrossFit Journal. PLEASE CLICK HERE TO READ THIS ARTICLE. It is so important to understand that busting your butt in the gym everyday is not enough. You must combine good nutrition with hard work in the gym in order to see changes with your body.

I can’t stress enough the importance of tracking your food. I had this member track her food for 2 days. After reviewing her food logs I quickly noticed that her carbohydrate intake was much to high and her protein intake needed to increase. So although her calorie intake didn’t need to be adjusted to much, we needed to  change up her macro percentages in order to make sure she was burning fat as fuel and not storing excess carbs in fat cells.

Many people, especially women, have a hard time getting in enough protein. When doing CrossFit we are constantly breaking down muscle and asking our bodies to rebuild. If we do not feed ourselves the proper nutrition it makes it impossible to rebuild the muscle we are breaking down every day. One way I get in quick protein to help rebuild muscle is with Driven Nutrition Whey Protein. A quick protein shake immediately after my workout allows me to have the nutrients available for muscle growth. My favorite flavor is Chocolate Milkshake but we have many other flavors such as Cinnamon Roll, Strawberry Milkshake, Vanilla, Banana Pie and Caramel Latte.  Driven Nutrition Whey Protein tastes great but also is grass fed Whey and a very clean protein powder that is easy on the digestive system. All flavors are available in 2 lb containers and 5 lb containers. Ask a coach for a sample next time your in the gym.

We are making a new order tomorrow! Please let Kris LeSueur know by texting him at (480) 268-9307 or by email at kris@crossfitpreferred.com