Embracing failure with Coach Bryan!

Today Coach Jose has some great info on Magnesium to share with you all.  This guest blog is particularly special because it is also a send-off of sorts.

Jose will be moving on from CFHV at the end of June to a great new career opportunity.  Jose has always been a go-getter and hard worker for the nearly 7 years that I’ve known him.

I watched as he diligently studied and honed his discipline through college, all the while coaching, training, and even competing as an athlete in local throw downs.  This was all after proudly serving in the US Navy.

He’s always had great ambition, and looked to forge his own path and stand out as a leader.  As he built his experience over the years, he has coached at many gyms, CrossFit and otherwise. One of those places was Fight Bike, owned by a CFHV alum, Tom Jankas.

Fight Bike recently shut its doors, and that led Jose to seek out another opportunity to share his coaching expertise during those hours.  This led him to CrossFit High Five which is located in West LA (and much closer to the beach!).

He has been offered and accepted a FULL TIME position as a head coach and manager there, and we couldn’t be more happy for him!

He’ll still be here the next 2 weeks, and also to finish up the strongWOD cycle on Saturdays.  Make sure if you see him that you congratulate him and give him a “high five”.

Now onto his final guest blog:

“Hi, CFHV FAM!

So with this new program taking place, perhaps you might find yourself a bit more fatigued and/or restless when trying to get to bed, or just overall sore. I’d like to present to you all a supplement that I have found that is noteworthy for recovery and energy: magnesium.

Yes! As in Mg; atomic number 12. #iamanerdatheart

You better believe that when I am feeling beat up from a very strenuous workout week, magnesium is being consumed. Personally, I have found taking it before bed makes me feel anew the next day (especially with that beautiful 5am wakeup #alwaysgrinding).

According to Dr. Carolyn Dean, author of The Magnesium Miracle, consumption of magnesium can help with the following:

  • Heart disease and high blood pressure
  • Alzheimer’s and Parkinson’s diseases
  • Arthritis
  • Bowel disease
  • Depression and anxiety
  • Diabetes
  • Fatigue
  • Migraines and tension headaches
  • Osteoporosis
  • Muscle cramps or spasms, and back pain

Also, Dr. Dean mentions:

“…dietary intake of magnesium has declined significantly since 1900. The National Academy of Sciences reports that most American women only obtain about 70% of the recommended daily allowance (RDA) of magnesium; men average only about 80%…

….Chronic stress elevates the stress hormone adrenaline, which further depletes magnesium…aging is a risk factor for magnesium deficiency. And in a vicious circle, accelerated aging is also a byproduct of magnesium deficiency…

Magnesium performs hundreds of functions in the body; however, many researchers believe its most important function is cellular energy production. The enzyme ATP, created in the mitochondria of each body cell, is our main source of cellular energy. ATP must be bound to a magnesium ion in order to be biologically active. Unfortunately, most people just don’t have enough magnesium ions available.”

All things considered, magnesium is an essential vitamin we should consume habitually and has the same relevance as protein when aiding in recovery. You can find them at any vitamin stores or at any supermarket. Let me know how it’s helped you!”
 

Hey, have you heard about our

CFHV “In House Throw-Down”!

Who: 1 male + 1 female partner

Where: CrossFit High Voltage

What: 2 WODs + 1 Floater

When: Saturday, July 22

How: Scaled & RX Divisions

Why: Because it’s a ton of FUN!

Pretty awesome!  Want some more details?  Glad you asked!

  • Scaled & RX divisions means that there is a place for EVERYBODY!  Fitness, Fusion, momWOD, & CrossFit members will all have a division that is appropriate for them to participate in.
  • Workouts will be comprehensive to include every variable:
    • One WOD for time (time priority)
    • One WOD for rounds (work priority)
    • Floater for technique & strength
  • There will be seriously cool PRIZES. We’re lining up our sponsors, and when you see what we’re giving away you’ll be seriously blow away!
  • Special limited edition competition t-shirt designed by CFHV member and professional artist WILL NICHOLS.

Let’s be honest though, “In House Throw-Down” isn’t a very exciting name.  That’s why we’re going to have a

NAME the competition contest!

Submit your suggestions via email to dan@crossfithighvoltage.com, in person, or on the whiteboard. Your suggestion could become the name for our competition, be on the shirts, and give you major bragging rights!

Deadline to name the competition is THIS WEEKEND!

MANY more details to come, but for now…go grab a partner!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
 

Hey, have you heard about our

CFHV “In House Throw-Down”!

Who: 1 male + 1 female partner

Where: CrossFit High Voltage

What: 2 WODs + 1 Floater

When: Saturday, July 22

How: Scaled & RX Divisions

Why: Because it’s a ton of FUN!

Pretty awesome!  Want some more details?  Glad you asked!

  • Scaled & RX divisions means that there is a place for EVERYBODY!  Fitness, Fusion, momWOD, & CrossFit members will all have a division that is appropriate for them to participate in.
  • Workouts will be comprehensive to include every variable:
    • One WOD for time (time priority)
    • One WOD for rounds (work priority)
    • Floater for technique & strength
  • There will be seriously cool PRIZES. We’re lining up our sponsors, and when you see what we’re giving away you’ll be seriously blow away!
  • Special limited edition competition t-shirt designed by CFHV member and professional artist WILL NICHOLS.

Let’s be honest though, “In House Throw-Down” isn’t a very exciting name.  That’s why we’re going to have a

NAME the competition contest!

Submit your suggestions via email to dan@crossfithighvoltage.com, in person, or on the whiteboard. Your suggestion could become the name for our competition, be on the shirts, and give you major bragging rights!

Deadline to name the competition is THIS WEEKEND!

MANY more details to come, but for now…go grab a partner!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
BLGs…not BLT, not BFG, not B.I.G.  Today I want to talk about BLGs.

This weekend I was very fortunate to attend one of the OPEX athlete camps.  I was even more lucky to have my wife who is a pretty bad ass athlete attend with me.  The camp is a whole blog in itself, and an immensely enriching and fulfilling experience for any person in fitness.

The thing that really stuck with both of us though was the talk about BLGs and how they are pretty much the foundation of your entire pyramid of life.

BLGs stands for Basic Lifestyle Guidelines.  It’s something that comes up time and time again as I coach athletes, other coaches, and especially when I take a look at my own training.

What we are doing in the 23 hours outside of the gym has a tremendous impact on the 1 hour a day we spend in the gym.  All of that hard work, sweat, grit, & dedication can go to waste at the worst, and at the very least not be allowed to reach its full potential if our BLGs aren’t in line with our training goals.

What are your training goals?  Some of you may be able to bring them to mind right away, while others might still be wondering what they are. The very first and most important question you have to ask yourself is:

What’s your “why”?

Why do you train?  To look good? Feel better? Lose weight? Keep up with your kids? Stamina for your job?  To improve in your primary sport? Or maybe it’s just to be social and have fun.

There are no wrong answers here.  You do yourself a dis-service though if you don’t have a purpose.  Once you have your “why”, then you can begin to build your BLGs around that personal goal.

So what are the BLGs?  Well, that’s a much more in depth subject than we have time for in a blog.  Perhaps I’ll host a seminar in the near future if the demand is there (sound off in comments!). For now, let’s have a look at the main points:

  • Water: assists in daily cleansing, proper usage of nutrients, and energy balance. Half of your body weight in ounces per day is a starting point.  Shoot for 60% bwt in oz. per day of filtered water at room temperature in a glass container. Just a 1-2% dehydration can mean a 10-15% decrease in performance. Get it all in a few hours before bedtime, and work toward no water for 1 hour before, and 1 hour after your meals. Say what?  That leads to my next point.
  • Digestion: Chew your food!  At least 30 times per bite…count it out if you have to.  Set down your fork between bites, have a conversation with your mouth full, and sit down while you eat.  Basically slow it all down.  The reason we don’t want water around meals is because we need to make sure we are emulsifying our food before swallowing it.  Digestion begins when you even start thinking about food. You want your saliva and digestive enzymes in your stomach to break down your food, not flush it down with water.  Water will also not allow you to properly absorb the nutrients from your food.  Imagine eating clean only to not reap any of the benefits because you diluted all of its nutritional content with a bunch of water. Bummer!
  • Sleep: 8.5 hours is the gold standard, but 7.5 is the base starting point.  6 hours or less and you cannot support participating in CrossFit. Circadian rhythm is a truth. You should be awake when the sun is out, and asleep when the moon is out.  During the hours of 10pm-5am everyone should aim to be asleep. Let’s be honest, this isn’t always realistic with different career types and families, so what’s the alternative?  Something that should apply to everybody is a routine.  Go to bed at the same time every night, and wake up at the same time every morning…yes, even on weekends.

OK, so those were just snap shots of each.  These subjects go DEEP and there is a ton that I am leaving out, but I’d love to talk to each of you about it more!  Come grab me in person or shoot me an email.

Remember, none of us are perfect and these are just goals…something to aim for.  Pick one or two pieces from within the BLGs and try to just improve in that one area and see what happens.

Easy homework: this week at every meal, chew each bite of food at least 30 times.  That’s easy.  We can all do that! See how it affects your training, your energy, your life.

 
 

Hey, have you heard about our

CFHV “In House Throw-Down”!

Who: 1 male + 1 female partner

Where: CrossFit High Voltage

What: 2 WODs + 1 Floater

When: Saturday, July 22

How: Scaled & RX Divisions

Why: Because it’s a ton of FUN!

Pretty awesome!  Want some more details?  Glad you asked!

  • Scaled & RX divisions means that there is a place for EVERYBODY!  Fitness, Fusion, momWOD, & CrossFit members will all have a division that is appropriate for them to participate in.
  • Workouts will be comprehensive to include every variable:
    • One WOD for time (time priority)
    • One WOD for rounds (work priority)
    • Floater for technique & strength
  • There will be seriously cool PRIZES. We’re lining up our sponsors, and when you see what we’re giving away you’ll be seriously blow away!
  • Special limited edition competition t-shirt designed by CFHV member and professional artist WILL NICHOLS.

Let’s be honest though, “In House Throw-Down” isn’t a very exciting name.  That’s why we’re going to have a

NAME the competition contest!

Submit your suggestions via email to dan@crossfithighvoltage.com, in person, or on the whiteboard. Your suggestion could become the name for our competition, be on the shirts, and give you major bragging rights!

Deadline to name the competition is THIS WEEKEND!

MANY more details to come, but for now…go grab a partner!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
BLGs…not BLT, not BFG, not B.I.G.  Today I want to talk about BLGs.

This weekend I was very fortunate to attend one of the OPEX athlete camps.  I was even more lucky to have my wife who is a pretty bad ass athlete attend with me.  The camp is a whole blog in itself, and an immensely enriching and fulfilling experience for any person in fitness.

The thing that really stuck with both of us though was the talk about BLGs and how they are pretty much the foundation of your entire pyramid of life.

BLGs stands for Basic Lifestyle Guidelines.  It’s something that comes up time and time again as I coach athletes, other coaches, and especially when I take a look at my own training.

What we are doing in the 23 hours outside of the gym has a tremendous impact on the 1 hour a day we spend in the gym.  All of that hard work, sweat, grit, & dedication can go to waste at the worst, and at the very least not be allowed to reach its full potential if our BLGs aren’t in line with our training goals.

What are your training goals?  Some of you may be able to bring them to mind right away, while others might still be wondering what they are. The very first and most important question you have to ask yourself is:

What’s your “why”?

Why do you train?  To look good? Feel better? Lose weight? Keep up with your kids? Stamina for your job?  To improve in your primary sport? Or maybe it’s just to be social and have fun.

There are no wrong answers here.  You do yourself a dis-service though if you don’t have a purpose.  Once you have your “why”, then you can begin to build your BLGs around that personal goal.

So what are the BLGs?  Well, that’s a much more in depth subject than we have time for in a blog.  Perhaps I’ll host a seminar in the near future if the demand is there (sound off in comments!). For now, let’s have a look at the main points:

  • Water: assists in daily cleansing, proper usage of nutrients, and energy balance. Half of your body weight in ounces per day is a starting point.  Shoot for 60% bwt in oz. per day of filtered water at room temperature in a glass container. Just a 1-2% dehydration can mean a 10-15% decrease in performance. Get it all in a few hours before bedtime, and work toward no water for 1 hour before, and 1 hour after your meals. Say what?  That leads to my next point.
  • Digestion: Chew your food!  At least 30 times per bite…count it out if you have to.  Set down your fork between bites, have a conversation with your mouth full, and sit down while you eat.  Basically slow it all down.  The reason we don’t want water around meals is because we need to make sure we are emulsifying our food before swallowing it.  Digestion begins when you even start thinking about food. You want your saliva and digestive enzymes in your stomach to break down your food, not flush it down with water.  Water will also not allow you to properly absorb the nutrients from your food.  Imagine eating clean only to not reap any of the benefits because you diluted all of its nutritional content with a bunch of water. Bummer!
  • Sleep: 8.5 hours is the gold standard, but 7.5 is the base starting point.  6 hours or less and you cannot support participating in CrossFit. Circadian rhythm is a truth. You should be awake when the sun is out, and asleep when the moon is out.  During the hours of 10pm-5am everyone should aim to be asleep. Let’s be honest, this isn’t always realistic with different career types and families, so what’s the alternative?  Something that should apply to everybody is a routine.  Go to bed at the same time every night, and wake up at the same time every morning…yes, even on weekends.

OK, so those were just snap shots of each.  These subjects go DEEP and there is a ton that I am leaving out, but I’d love to talk to each of you about it more!  Come grab me in person or shoot me an email.

Remember, none of us are perfect and these are just goals…something to aim for.  Pick one or two pieces from within the BLGs and try to just improve in that one area and see what happens.

Easy homework: this week at every meal, chew each bite of food at least 30 times.  That’s easy.  We can all do that! See how it affects your training, your energy, your life.

 
Today we have an awesome guest blog from Coach Bryan Felix!  Short & sweet, he has a really positive message to give you levity when considering the arc of your training.  Read on!

“Failure…Embrace it!

Wait, whatttt?! Yes, I said embrace failure.

Failure is part of the training process. Without feeling what failure is, you are either one of two things:

1)   You may not be pushing yourself to your full potential, either out of fear of failing or because you don’t log workouts and don’t know what you’ve done in the past 😉

2)   You’re a robot.

Rather than being discouraged by failure, learn to accept it.

Accept it because you tried something new. Honestly, how often do we succeed with new movements at our first attempt? It’s pretty rare, so just note it and continue training so next time that movement or weight comes up you’ll be ready to tackle it and move on.

So what if it takes weeks, months or even years to accomplish something? As long as you are actively trying, you will one day succeed.  #TrustTheProcess

“Success is not final, failure is not fatal. It is the courage to continue that counts”

– Winston Churchill”