CrossFit Strong
  Strong Heart, Strong Mind, Strong Body
You Can See The Online Version Here!
 Six Packs For Friends!  
Has anyone looked at some of the pictures from top level CrossFit Athletes or maybe even just you average mom, dad, young professional that is whole heartedly following CrossFit Workouts and Nutrition? 95% of them have lean muscle and guess what? You can see their abs.    
                                      Click to Enlarge
Many people first come into our box saying they want to get a six pack. Although, I don’t 100% agree with their goals; the method for me to get them results, also, meet my goals for each of you. Shortly after they  CrossFit for a few months most will come and ask why they don’t see the results as drastic as on top level competitors, and where are those abs that everyone has in the pictures and can we do more ab exercises to help.
Let’s put some bad ideas to rest about our abs or as we call it "the midline".
  1.  There is muscle under there and they are probably already looking like a  six pack, but you can see them because of the fat around your midline
    1. Solution: Nutrition (Class July 16, 2011)
  2.  I am going to do sit-ups everyday before and after class until I can see them. The problem here is that those muscle need recovery as well.
    1.  Solution: Do ab crunches on your own at home, but rest them just like we rest our body.
    2.  Solution: Muscles are broken down during exercise, they need proper Protein to rebuild and repair. Nutrition (Class July 16, 2011)
  3. Why don’t we do more ab workouts during the WOD’s. 
    1. Solution: You do an ab workout everyday during the WOD. Every movement that we teach you incorporates the abdominals (midline).
    2.  Solution: DeadLift (midline stabilization), All Squats (Midline Stabilization), Presses (midline stabilization), Rowing (midline stabilization), Pushups (midline stabilization, Kettle Bell (midline stabilization), working on the computer (midline stabilization-sit up straight)
I wanted to write this quick blurp because of the amount of requests that we get for more abdominal work. Iceland Annie said in an interview that deadlifts are her ab exercises. She couldn't be more right. My view is that if you are hitting our wod’s with intensity, good form, and you are eating right, you will get a six pack. And If you will reach your goals by doing those things then I reach my goals for you, which will help you be healithier 6-10 years from now, not 3-6 months during summer at the pool. If you have more questions or need more help assessing your fitness needs let us know.

Nutrition Info Update & Challenge  
 I can personally attest the last 3 weeks have been the hardest and the most sore I have been. I even workout less. The only thing I changed since regional's is NUTRITION! We were doing 2-3 WOD’s a day before regional's and was never this sore. IT IS NUTRITION. Ask any veteran CrossFit Athlete or Coach and they will tell you to fix your Nutrition. We preach nutrition day in and day out, but do not get a chance very often to challenge you to do it.

There will be a nutrition seminar on Saturday, July 16th, and we want everyone to attend. We will be going over some new information and hitting on WHY the way we eat affects us!! The focus of this lecture will be on silent inflammation, immune system’s role, and gut-binding lectins and the role they play in all of this. This is very interesting and important information that we do not want you to miss!

This month’s whole30 challenge will be 30 days (of course) but we will allow you to have 2 cheat meals on SaturdayYAY!! Now there are no excuses for you to not do it. We want EVERYONE to participate in this one. We have also invested in a medical grade ultra sound body analyzer (more information below). We will be able to track your body’s tissue to include muscle thickness and body fat. So prepare yourself for a month of awesomeness and feeling great! There will be a buy in of $40 per person, and the athletes that completed the challenge as RX will split the pot. So let’s get ready to have some fun and eat some healthy food!

 How to test your Body Fat  
We have invested in the BodyMetrix Ultrasound Body Composition Tester. This provides total body fat %, body fat distribution, and health assessment. It even has the ability to take localized measurements & measure muscle thickness.

How it Works: We put the device up to your skin for 2 seconds and the ultra sound waves rebound off different tissues differently giving you exact measurements of the thickness of the fat/muscle in that area. It’s a less invasive and more accurate option compared to skinfold calipers & not limited by hydration, caffeine, alcohol, exercise, fasting or time of day.

How much will it cost:
 We will finalize the cost next week with two options, but here are some of the features available:
  1. Body Fat %
  2. Body Scans (Tracking Fat Loss & Muscle Gain)
  3.  Point-Specific Measurement Thickness
  4.  Record Circumference Measurements
  5.  WHR (Waist-to-Hip Ratio)
  6.  BMR (Basal Metabolic Rate)
  7.  BMI (Body Mass Index)
  8.  Relative Disease Risk
  9.  Lean Body Mass
  10. Complete Report with Before and After
 When & How to SCALE your WOD  
Everyone who walks into Strong sees the huge red painted words “Leave your ego at the door,” but how many really do that? We have been noticing people not SCALING as much lately, and really want to encourage you to let go of that desire to go RX and focus on getting the best workout you can! Our goal for you in these WODs is to keep the intensity high using functional movements while increasing your strength. We try to give you a time frame to finish the workout so that you can keep that intensity at the level it needs to be. If you have to slow down too much, then you lose what CrossFit is all about. When deciding how you should scale a workout, we want you to first lower the weight of the exercise, if that is not enough then we will lower reps. If you still feel like you need some scaling then we will change the movement (i.e. Overhead squat to front squat). Our coaches are here to help you, so if you do not know what you are supposed to do or how to scale, ASK!! We are here for you!!

Vol. 4, Issue 7, 07.09.11
JULY Featured Athlete
His Story!
Newsletter Events
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Cauliflower Rice by Leslie Kagimi
1 cauliflower
1 bunch cilantro
1 onion
1 lime
Olive oil, salt and pepper

1. Put Cauliflower into blender or food processor and chop - until texture resembles rice
2. Cop up onion and saute in olive oil, salt, and pepper (adding the onions sweetens the cauliflower rice up)
3. Add chopped cilantro, lime juice and onion to cooked cauliflower

 Lots of Tidbits  
NEW COACH INTERN -- We would like to welcome Eric Zmeskal to our coaching intern program! He will be shadowing our coaches over the next couple of months on his way to his own classes. Shooter lives CrossFit and is a welcome addition to our family.
STRONG FOUNDATIONS -- The next class starts MONDAY, JULY 18TH. It is a 4 day class - M/T/TR/F at either 6am or 6pm. The class is required if you want to attend regular CrossFit classes.  Sign up today at
Olympic Lifting Class -- Want more one on one training with specific Olympic lifts? Join Mark Hurd's Olympic Lifting class! The class focuses on the Snatch and Clean & Jerk. You will perfect your skill and get stronger! Classes are $15/mo or $5/class for drop ins.
Advanced Skills-- We will add the list of advanced skills to the website & profiles next week. If you are checked off on all your Intermediate skills, start working on the advanced ones!
Social Friday's -- Bring Your Friends to our Social Friday's. After the 5:30 WOD on the 3rd Friday of each month.  The next one is July 15th 2010!!!! Have a Beer or beverage with your fellow friends and athletes. Invite your friends to meet the crew and be a part of the strongest community in DFW! 
New Shirts -- We sold out of our new shirts FAST! Ashley has put in a reorder and we should be receiving them by the end of the week! If you would like to prepay for one to make sure you get one, just let Ashley know, she is keeping a list & will pull your size aside
 More Tidbits  
NEW training Opportunity! Does someone you know want PERSONAL TRAINING? Are CF classes not right for you but you still want the group environment? Coach Becca will CUSTOMIZE a workout plan JUST FOR YOU & YOUR FRIENDS! For more information, email her at
Web site -- UPLOAD YOUR PICTURE TO YOUR PROFILE! NO EXCUSES, DO IT! Get a friend to help you size it if you
can't figure it out It helps people to put a face with a name, so if you aren't planning on changing it for a while
then please make sure the picture shows YOUR face.
RSVP- RSVP, RSVP, RSVP, RSVP -- The Classes are getting BIGGER. We program our workouts based on the number of people who RSVP with us. So help us, help you and do it. You MUST RSVP before 9pm the night before a morning class. If you do not RSVP, you will not be allowed to workout...and WE KNOW no one wants that!
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