Mid Week Motivation

We all know the feeling, we open SugarWOD, excited to see tomorrow's workout, and then our stomach drops. Snatches! Overhead Squats! [insert least favorite movement here]

It's easy to become intimidated by the movements we hate or haven't yet mastered. It's easy to see the workouts we don't want to do and decide to make that day a rest day, but these are the days when showing up is most important. These are the days when we swallow our pride for the sake of improvement. These are the days when we battle frustration, knowing the eventual satisfaction will be worth the struggle. These are the days we make breakthroughs and do things we never thought we could.

Embrace these days, you'll be better for it in the end.

CrossFit and World Peace?

Recently my husband and I were traveling in Mexico for a long weekend, just long enough that we had to find another gym to do the CrossFit Open 18.2 workout.  We had from Thursday night until Monday early evening to finish and log the workout, the exact timing we were traveling in Puerta Vallerta.

We not only found a CrossFit gym in Puerta Vallerta, we found six!  We chose the one that responded quickly and had hours on a Sunday which worked with our schedule.  When we arrived at the gym that Sunday morning we were received by its owners and other members with huge smiles and gracious welcomes.  Our gym, ProjectMOVE, had an ‘eighties event’ that we missed for 18.2.  People dressed in neon, leg warmers, short shorts, ripped sweatshirts and mustaches.    I was so disappointed to miss the fun.  Who knew I would find something so grand in Puerta Vallerta that made it all worth it…

That morning, we did our workout, completed in good time and it was a great experience.  As I reflected on the morning I began to realize the vast gratitude I have for being a part of CrossFit—as an athlete, with an affiliate, and as, quite simply--a huge advocate.  Here I am, traveling around the world, needing a gym to do my workout at, and I easily find it here in Mexico.  Not only do I find a great gym, but I find people who are kind and welcoming, who cheer me on, who hold me to a common standard, who give me tips to be even better and who fist bump me at the end.  They thank me for coming and I thank them for being there.

The enormity of the kindness of the people at Bahia CrossFit brought me to tears as I rode an Uber back to our hotel.  Here I find myself in another city, in another country, speaking a different language—and right away I find my people.   And despite my ridiculously awful spanish (and their great english…) we speak the same language.  We speak the language of CrossFit.  During Open season, we have a common workout every week—one that every cross fitter in the world is joining together as a way to measure fitness.  That day, we got to complete the workout in Mexico.  We got to do the workout with people that we met for the first time but who knew exactly what we were coming for:  who knew the rules, who had the equipment we needed, who knew we needed someone to count our reps and watch us, and who were more than willing to be there with us for all of it.  We were cheered on 'en espagnol’-- ‘uno mas!!!’, 'uno!, dos!, tres!, quattro!' etc etc. throughout the workout.  We got to enjoy the differences of that gym to ours, learn from their geniuses, and appreciate all that is the same amongst the places to train.

 

The beauty of this situation was not lost on me as we drove back to our hotel, with our incredibly friendly uber driver, who was beyond curious about why we would take a 30 minute cab to a building/wherehouse off a dirt road, off the beaten path, just to workout.    By the end of the ride, and our CrossFit conversation, we realize he might just be Puerta Vallerta’s next CrossFitter.  We told him that we go there because we are part of something bigger than ourselves.  We are part of something that brings people in the world together rather than apart.  We told him we do CrossFit because it gives us something….something in our lives….that before doing CrossFit we didn’t even know was missing.  It gives us a chance to be greater.  And not just once in a while…such as after that bucket list mountain climb, or that long awaited fantastic trip/adventure, or achieving some level of business success…

With CrossFit, we get to be greater every day--every day that we show up to the gym.  Sometimes that greater is adding a little more weight and still completing the workout.  Sometimes that greater is a PR lift.  Sometimes that greater is recognizing what my body is up for that day—and scaling the weights and reps, down or up, to match what works on that day.  Sometimes its encouraging a friend to scale the intensity up.  Sometimes its encouraging a friend to scale the intensity down.  Sometimes its just showing up when I thought I wasn’t in the mood.  Sometimes its working on mobility instead of the prescribed workout that day.  Sometimes its staying late after the workout to work, again, on double under jumproping…or another of the many skills in CrossFit.  

 

My CrossFit obsession grew even greater that day I completed 18.2.  On that memorable uber ride from the gym I began to wonder—what if being a part of CrossFit is a grassroots way towards world peace?  What if a habit like going to the gym can not only create myself greater every day…but what if it can create a better world?    Ok, maybe I'm a dreamer.  (but I’m not the only one…)

But on that day, just by showing up at Bahia CrossFit, I found my people.  I found people who are willing to work a little harder.  I found people who are willing to be greater than they were yesterday…and who wonder what greatness might lie in tomorrow.  I found people who practice being more in their life...every single day.  I found people who are willing to be kinder than is required.  I found people who are just happy to meet another CrossFitter.   On that day, I found my people.  And I know how to find them quickly, and anywhere in the world.  

 

World peace through CrossFit…….why not?

 

Human Movement and Sports Performance

Natural selection leads an athlete towards his natural strengths. Proper training can develop these strengths into increased performance on the playing field. Performance Specialists at ProjectMOVE have the knowledge and experience to help athletes maximize their full potential at every age and skill level.

The human body has an incredible capacity to build and improve. Under the right training system, there seems no limit to it’s capabilities. A proper training program considers the unique demands of the sport and seeks to create a multi-dimensional athlete by exposing him/her to various speed, strength, power, and core movements – particularly those inherent in the athletes sport.

The majority of human movement begins in the core, drives force into the ground, and proceeds to the extremities. In addition to the way the body recruits specific muscle fibers, sport movement also recruits specific energy systems to supply fuel during activity. The energy system used is dependent on the power requirement and duration producing the action. Think it as developing the right fuel, for the right engine, for the right activity. This is why functional movement training is so essential for sport specific training. We understand the importance of programming to improve sports performance, not just for overall fitness.

The youth athlete’s body is constantly growing and changing. Exposing the athlete to a variety of skills, movements, and training environments develop a strong athletic foundation to build a specialization. Neuromuscular adaptation (muscle memory) achieved as a youth athlete is critical to the successful development of sports skills as the athlete matures. Proper coaching, age and sport specific programming, performance nutrition, and an athlete’s passionately driven heart leads to great success on the field of play.

At ProjectMOVE, we are professional coaches capable of creating the right program for every athlete utilizing our education, experience and state-of-the-art training facility. We are recovery and treatment professionals because every athlete pushing their bodies to the extreme needs of performance and hence recovery and repair. Typically only college and professional athletes treat their body with such care. However, we, at ProjectMOVE believe every athlete should have access to the tools and training needed to fuel their talents and passion.

By: Dr. Jim Hoven

Mover of the Month - Ricky Dorris

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Mover of the Month

Congratulations Ricky Dorris! Ricky is an Army Veteran that just moved to Colorado from Tennessee. He walked into ProjectMOVE and quickly made it his home. He wants to stay in great shape for running and snowboarding.  Last month he achieved ProjectMOVE Beastmode status by attending 18 classes! We look forward to the future with you Ricky!

PM: Tell me 3 thing about yourself people may not know

Ricky: 1) I’m 25 years old. 2) I lived in Germany for 3 years. 3) I've been to 17 different countries.

 

PM: What's your great achievement at PM?

Ricky: I have been getting kipping pull-ups down.

 

PM: What is the greatest impact PM has had on your life?

Ricky: ProjectMOVE has improved my overall strength and flexibility which makes my job as a welder a lot easier.

 

PM: What are your future goals at PM?

Ricky: To make it through Memorial Day Murph with a halfway decent time and not dying.  

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Mover of the Month - Steve Mock

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Mover of the Month

Congratulations Steve Mock! Steve shows up, puts the work in and is getting great results. We have loved watching him get stronger and embracing the burpee as his favorite, albeit one of the most challenging movements for him. We look forward to the future with you Steve!

PM: Tell me 3 thing about yourself people may not know

Steve: 1) Between 2014 and 2015 I spent 1500 hours on the tennis court, teaching my daughter how to play tennis. 2) I love to cook for my family every night, some of my specialties include lasagna, wings, tacos, super burritos, and Thai chicken. 3) I signed up for CrossFit because my son Joe wanted to do it and he wanted me to do it with him so that we could bond together.

 

PM: What's your great achievement at PM?

Steve: Over 75 burpees in less than 10 minutes, tripling my production (Built up to that on GOAT days, started at 25)

 

PM: What is the greatest impact PM has had on your life?

Steve: My mobility has increased substantially, my muscles feel like they are exploding, and me and Joe talk CrossFit for hours and hours at night and on the weekends.  

 

PM: What are your future goals at PM?

Steve: I would like to continue to lose body fat and continue to establish CrossFit in my regular routine Monday through Friday, eventually being able to Rx workouts.  

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Training Frequency

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“How often should I becoming in?” “Am I doing too many classes? Not enough? I’m not really too sore…”  This is a great question, and a notable concern.  You want to succeed in your health and fitness goals, but not burnout. Whether you have been training for years, or you are trying our Project Move intro class, and anything in between, gauging how often to workout can be challenging. It can be especially challenging because it will change as you gain experience, improve fitness levels, and with your evolving goals.  There are a few factors to consider when deciding on frequency, and maybe you change your frequency in a month - that’s ok! It’s your journey. Keep talking to the coaches and we’ll figure it out together.

OK, let’s break this down.  Here are the main considerations: gym experience, how long have you been active, intensity, age, availability, and avoiding burnout.

Let me start with a story: I worked with a woman a few years back.  She reported that it had been nearly 15 years since she had worked out consistently.  She became very motivated to start working out again at the age of 50. We were both pretty pumped to start working together.  But, she was too eager. For the first month she worked out twice a day. I had to tell her to calm down, do less. She resisted but eventually complied, but still maintained two-a-days a few days a week.  I warned her that she would hurt herself, weight loss takes time. I even turned her away for a training session. She eventually changed trainers. She was noticeably tired, more sore and even becoming indifferent toward exercise.  She came in fewer days, and eventually she wasn’t coming in at all. She burned out after just a few months.

The first thing to consider is what is reasonable for you, and sustainable.  Maybe you have the time to come in five times a week, but will you keep that up?  Give yourself rest days, especially if you are new to working out. Sustainable training is crucial to maintaining a healthy lifestyle. If your classes are super intense, go to fewer classes a week and buffer the other days with lower intensity workouts.  If you prefer less intense exercise, do more throughout the week. Intensity and frequency are inversely related: the higher the intensity, the lower the frequency, and vice versa. Please consider this to avoid burnout.

Are you new to this whole working out thing?  Or was is once a past life time? You’ve been active, but trying to bump it up notch.  If you are completely new, or have taken a decade hiatus, try two to three days a week.  You will experience muscle fatigue and soreness, which you may think you can work through, but your brain is actually really working as well.  At the beginning of any new program, you are learning lots of new skills and movement patterns, your central nervous system is in overdrive.  Your brain needs to recover, too. So ease into it. OR, you’ve been at it for a few months, you feel good and confident. Add a day a week, see how you respond and go from there.  

How old are you?  As we get older, our recovery mechanisms take a little longer.  So if you’re 22 and new to working out, you still may only need a one day rest.  But if you’re 50, maybe two days to rest. Everyone will be different, but especially if you’re unsure start conservatively.  When you find yourself in the gym consistently for a few weeks (or months) your recovery time will improve. So consider your age, and your experience with the movements.  

How much time do you have? This may seem obvious - but your frequency will also depend on how much time you can allot to the gym.  However, don’t make it an excuse. Make time for your physical health, set a schedule so you actually maintain it.

We want all of you to be successful in our gym.  If you feel overwhelmed, or underwhelmed, talk to a coach.  As I said, everyone will be a little different. Start with these considerations to determine a starting point and adjust from there.  See you at the gym!

Emily Kulakowski

NSCA, CSCS

YSS™ Coach

Pn1

How I Get Enough Protein on a Vegan Diet

There’s a common stigma with being vegan, “you just simply can’t get enough protein”. If you're not eating meat or cheese, how can you hit your protein requirements every day?

I do it every damn day with EASE. I count my macros so I can assure my body is getting enough that it needs.

Okay, so I might rock your world here but, you only need 1.2-1.8 g of protein per KILOGRAM of body weight. I’m gonna say that again… 1.2-1.8g per KILOGRAM. KILOGRAM of body weight. No need to be eating your bodyweight in protein every single day. That is not good for you and can lead to kidney issues down the road.

So for example, I weigh about 132 lbs  right now. If I convert my weight in pounds to kilograms I weigh 59.8 kgs I'm going to round that up to 60 kgs. So, then based on that I would need a minimum of 72 g of protein a day. Dats it guys.

Because I lift heavy weights consistently and tear down my muscle fibers often, I aim for the 1.5 g of protein per kilogram. So that’s around 88.5 grams of protein I eat PER DAY.

Okay now to the fun part, how do I get 88.5 grams protein without meat, eggs or dairy? 

Here's a typical day of eating for me with my protein breakdown of each meal. 

 

Breakfast 

Oats & Smoothie

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1 cup oats - 12 g protein

1 cup flax milk with protein- 8 g protein

1 tbsp almond butter -4 g protein

2 cups spinach- 1.7 g protein

1 banana- 1.1 g protein

This whole meal has 26.8 grams of protein!

No faux meats, no protein powder, just whole plant based foods.

 

Snack 1

Usually, I’ll have avocado toast w tofu or tempeh scramble or a couple pieces of fruit if I’m craving something sweeter and have not worked out yet.

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Ezekial English Muffin(my fave bread) -8g protein

½ Avocado -2g protein

Tofu Scramble with veg- 21-25g protein depending on the veggies used

Entire meal: 31g-35g protein

 

I've only had two meals and I'm already at 56 g protein guys.

 

Lunch

Changes all the time. I'm not the kind of person who eats the same meals all the time. Besides breakfast. I eat the same breakfast 2-3 breakfasts all the time.

For lunch, I  either have a veggie curry with potatoes or rice. Stuffed sweet potatoes, chipotle, etc. I play around with what macros (proteins, fats & carbs) I need to hit for the day.

 

Snack 2

Again, usually fruit or a smoothie depending on what I’m craving.

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Dinner

My favorite thing right now is either red lentil pasta (super high protein-21 g), tacos or stuffed sweet potatoes. Again, I adjust what I need based on what macros I have left and what micronutrients I need more of.

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Are you wondering how you can eat what you want without guilt & reach your fitness goals at the same time?! Let's work together to find macros that work for YOU! Want to simply pick my brain about macros? Everybody and their needs are different. Shoot me a message or book directly on my site just click, MACRO COACHING. We check in weekly, sometimes more, in order to make sure youre feeling satisfied with your results and how you're feeling. Looking forward to seeing you smash your body goals! 

 

-xoxo 

em

em-poweredtraining.com/

Why Do You Train?

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"What is your Why?" seems to be a popular buzz phrase lately. I hear it being asked in the fitness industry quite a bit.

And not without good reason.

Flat out, if a person's only purpose for wanting to train is, "I just wanna tone," they will fail. Period. Maybe they'll stick it out for a while, and maybe they'll even see some results. But, once they hit that first plateau, or a deadline comes up at work, or January magically turns into February, they'll fall off the wagon.

Why?

  1. Training hurts. For many, working out is a form of self-inflicted torture, and even the most sadistic of us sadists would have a hard time continuing to voluntarily undergo bodily harm for no reason.
  2. Committing to a program takes time and dedication. We're all busy, and we all want immediate gratification. It's true, planning our day around going to the gym can be tricky, and not seeing the results you're looking for may very well be the most frustrating thing in the entire world.
  3. Gym memberships, personal training, nutrition plans, supplements...the list goes on. And as it does, your bank account takes a hit. Most of us don't live in homes that smell of rich mahogany, so it can be easy to cut the training expenses when funds are running low.

This list is by no means exhaustive, but they're the most common examples of the excuses we all face at some point. It's when our list becomes longer than usual, or our justifications for taking a leave of absence start to sound too good to pass up, that we have to make a decision: to train, or not to train? Here's where our respective Why's comes in handy.

Your Why is that deep seeded, hidden, and sometimes painful, motivating factor that keeps you moving regardless of the body aches, time, or cost. It's the source of that voice in the back of your head that chimes in when your lungs start burning, saying: "You can't quit. Quit and you'll never forgive yourself. Quit and you'll be letting down the people you love most. Quit and you'll always be a quitter...too weak and too afraid to become the person you want to see in the mirror."

Your Why is your emotional tie to the training process. It's the meaning behind the sweat and the soreness; it's the purpose of your efforts.

Maybe you do it to set a good example for your kids. Maybe you were bullied growing up, and you've vowed to never feel that helpless again. Or maybe you won Silver at the Olympics four years ago, and you'll be damned if you come home with anything less than Gold this time around.

We all have our reasons for training, and they're never as simple as we think. So dig. Get passed the images of six pack abs or dat booty, and figure out why the hell you want to change so badly. Or you never will.

What's your why?

Operation Squat Like a Baby

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I've always been a good athlete. Picking up movements has always come pretty naturally for me. And despite a good number of injuries, I enjoyed a fairly successful athletic career. So, I share this while sitting down to a rather monstrous plate of humble pie.

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This glorious picture is my sorry attempt to sit in the bottom position of a squat. As you can see in comparison to my friend the baby up there, I'm almost there!! Except not really. Not really at all.

In truth, yesterday is the first time in a long time, I've actually assessed my own mobility. And in breaking down my positioning, I've realized I have a lot more work to do than I thought.

It's time for a total system override.

At first glance, it appears that my hips are the limiting factor in attaining optimal depth, while also maintaining an upright torso. And it's true, my hips don't lie - but unlike Shakira's, mine tell a story of neglect and abuse. That being said, my hips are not my biggest concern as I begin to fix my squat.

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The source of my movement woes exists downstream. Following the Stability-Mobility Continuum, my problems all stem from the instability of my feet. At its simplest, the Stability-Mobility Continuum states that impaired function of one joint - say, insufficient stability in a joint that ought to be stable - results in reduced function in the joint upstream - i.e. inordinate amounts of stability in a join that is meant to be mobile.

In my case, because I lack stability, primarily through my mid-foot and big toe, my ankles have been forced too overcompensate. This overcompensation leads to excess stability in a joint that should be mobile. Decreased mobility through the ankles, leads to reduced stability in the knees. In an effort to protect my knees, my hips jump into action, working overtime to maintain safe posture throughout the squat. Bingo bango: tight hips.

So what's a retired and broken athlete to do? I'm glad you asked! For the indefinite future, all my other training goals are taking a back seat while I address my movement mechanics. Starting from the feet and going up, I am going to reset my motor patterns in an attempt to squat like a baby again.

One hour a day. I've got a long road ahead of me. Road trip, baby!!!!

Quick Snatch Tips

The snatch is the pinnacle of kettlebell movements. The object is to bring the kettlebell from between the legs to overhead in one fluid, uninterrupted motion. The power of the snatch is generated from the hips and then guided above the head with accurate positioning of the hand and arm.

The ballistic swing of the snatch does several things that improve athleticism. When done properly and with enough force, it can make a kettlebell feel four times its weight. Strength is developed in your grip, your back, core and legs. Power is increased for running, jumping, and anything athletic thing you do. Studies at the University of Wisconsin (Click Here) showed that snatching a kettlebell not only burns 20 calories per minute, but can be the equivalent of running a 6 minute mile!

The set up is your first rep. Before touching the kettlebell, position your feet hip with apart and hinge your hips back, keeping a neutral spine. With the kettlebell set up 6-12 inches in front of your toes, reach for the handle and pull it toward you, keeping your shoulders square. Engage your lats, breathe in thru you nose, brace your core and hike the bell aggressively between your legs, keeping your hips down. When the bell is all the way between your legs, squeeze your glutes to drive hips forward and up. When your hips are fully extended, let out a full exhalation of breath. As the bell rises, keep your elbow in close to your side and guide the bell up the midline of your body. When the bell is above your head, it should feel weightless. Relax your grip and punch your hand up to the sky, allowing the kettlebell to rotate around and land softly on your wrist. 

Own the top position by pausing briefly with your elbow locked out, wrist straight and strong, keeping your shoulder packed and your ribs down.

The descent must be active, aggressively flip the bell over your wrist, as the bell descends, pull your elbow back to your side and pull the kettlebell back between your legs, taking a breath in thru your nose, returning to the start position after the hike. Do 5 reps on each arm every minute for 7 minutes until it feels natural, then add one more rep until you can easily do 10. Now, its time to increase the load and start over at 5.

The kettlebell snatch develops athleticism by increasing strength, power and endurance. Try a class taught by one of our professional coaches and experience it for yourself! 

Try a class today! 

Building Bigger & Stronger Glutes

Do you want bigger, rounder glutes? Do you want to improve your squat, your deadlift? Have more power? The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped your speed, power & strength will take a hit. 

This movement can greatly increase your performance in any sport, backpacking, hiking, walking, running and getting up off the toliet. :)

Before we start hip thrusting, I want to challenge you to go heavier here. Your glutes are huge muscle and are stronger than you think. Play around with different weight. 

Try a set of 8 to start. 

If you can do 3 more reps with ease at this weight, increase weight. If your struggling to finish the 8th rep wirh proper form, decrease weight. If its just right, challenging enough at the 8th rep(can't complete 3 more) stay at that weight. 

Rest for 1 min 

Find the right weight for you and do 4 sets of 8 to start. 

You can play around with reps, sets here. 

For example, you can work towards a heavy set of 5, 3, 2, 1. 

Have fun and happy thrusting! 

Coach Emily