Introducing our newest coach… Nick Gehling! Nick is a certified trainer via the National Strength & Conditioning Association, and also has a certifications in Medical Experience Training and Functional Strength.
Who’s ready for a little Spring Cleaning?!
Spring is upon us, which means it is time to “clean” out some of the bad habits we may have acquired in those “cold” winter months and start fresh!
The Spring Clean Challenge starts April 2nd and runs through the 22nd! Each day, you will be given 5 tasks to complete (see below).
Take out the “TRASH”: This Challenge is a little different from the last. For the nutrition portion, you choose what you are going to eliminate from your diet! This can be as easy as eliminating sugar, grains, dairy, alcohol, or as complex as going strict Paleo for the entire challenge. Anything goes as long as you make a plan ahead of time and stick with it! You will earn 5 points daily for compliance /sticking with your goal or 0 points for not.. These points will be logged into you food journal in the Wodify Rise app.
Getting After It: Our goal is 30 minutes of daily activity. You will earn 5 points for workout completed at Back Alley (CrossFit, Fitness, HIIT or CorePower). 4 points earned for 30 minutes of activity outside the gym and 0 points for no activity. Points will also be logged daily into Rise app.
Sweet Dreams: Because of people schedule and lifestyles, we are not setting an exact number of hours to sleep. We are having you set your sleep goal at the beginning of the Challenge and asking you to stick to it. 7.5-8 hours is a good rule of thumb. 3 points for hitting your sleep goal, 0 for not.
Hydration: As it gets hotter, we are upping our hydration goal. To find a good place to start, divide your body weight by 2/3 (.66) That number is the ounces of water you should strive for daily! (Ex. 150 lb x .66= 99 oz of water daily) 3 points for hitting your hydration goal, 0 for not.
Adding in the Good Stuff: Unless you are consistently eating a wide variety of organic produce, grass-fed beef, wild-caught fish, and pasture-raised chicken or pork, you will find it hard to get a full profile of the nutrients your body really needs for optimal health no matter how hard you try. That’s why are adding supplements to this challenge! This can be vitamin D, omega-3 fish oil, probiotics, etc. Kelly Liston will be holding an amazing & FREE gut health class before the challenge on Saturday, March 31st at 11 am. She will have many ideas on things to help support that gut! 3 points daily for taking supplement, 0 if not.
Accountability: We know that it is so much easier to get through these Challenges if you have a buddy to keep you accountable. For this Challenge, you will pick an accountability partner. This person can be participating in the Challenge or a friend/ family member not participating. Your job is to check in with that person throughout the week. You will receive 5 points at the end of the week for staying connected with your accountbility partner.
*Stay tuned for opportunities to earn bonus point throughout this challenge as well!*
After you have completed a task, or by the end of the day, you will input your points into the Wodify Rise App. Make sure you input your points BEFORE 12am (midnight) each day! If you forget to log points, your score will come in as a zero for that day!
How to sign up
The challenge is absolutely FREE for all Back Alley members! Not a member? No problem!
We have a special membership just for the challenge. 6 weeks of BA|HITT + the 3 Week Challenge for $125. If you hate it (you won’t), just cancel online before the end of the challenge and that’s it, no strings attached. Want to keep the momentum? Keep it going for only $99/month. Don’t miss this!!!Sign Up Now
I won’t “fit” in.
When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class…
It’s surprising, but one of the biggest factors keeping people from the gym is not being as fit as they want to be. What a catch-22! So, before you rule yourself out from being able to complete the Workout of the Day (or “WOD” in CrossFit lingo) let’s try to view the situation with fresh eyes.
As CrossFit has grown in popularity you’ve seen the well-muscled men and women of the CrossFit Games. As you watch them run, jump, and hoist tremendous weights overhead you think to yourself “I could never do that.”
So, what do you need to do? Try to reach out to a local CrossFit gym and see what it’s like. Like in the popular romantic comedy, Hitch, when the date doctor played by Will Smith teaches his client to move in for a kiss. The man moves in 90% of the distance and lets the woman come in for the final 10%. That’s where CrossFit is going to meet you. By opening the door, you will have access to a supportive and accepting community.
Your coach will help you “scale” to give a similar workout as those athletes on TV. The difference will be with lighter weights, shorter duration, or fewer repetitions. Everyone has unique strengths and weaknesses, but they are always there for each other.
CrossFit will make me too big/bulky.
Getting too muscular is a common fear that many women have when they deliberate strength training programs. Developing bigger muscles is a process called hypertrophy. Hypertrophy will occur with a consistent resistance training routine. Training volume, caloric consumption, and hormones all play an important role in the growth of new muscle. Any person you see that appears to muscular may spend as much time training as you do at your full-time job. With that said, it’s one piece of the puzzle and most likely won’t happen on accident.
Most athletes find that lose inches in all the right places even with increased muscle. Clothes fit better, they have a healthy appetite, and even look better naked!
Don’t a lot of people who do CrossFit get injured?
Do people get injured participating in CrossFit. Yes.
They also get injured while jogging, moving furniture, walking their dogs, and shaving their legs in the shower. Injuries come from a lack of focus, preparation, or by not listening to our bodies. In fact, the injury incidence in CrossFit fits into a category with most other recreational training activities.
The functional movements used in CrossFit model the movements we complete in everyday life. Practicing fundamental movement patterns reduces the risk of injury and helps us become more confident and competent. A quick internet search will show you the tremendous success stories of individuals who have used CrossFit to overcome past injuries and debilitating diseases.
CrossFit will make me worse at my sport.
If you have concerns, talk to a CrossFit gym who has trainers with experience in your sport of choice; football, baseball, triathlon, golf, and snowboarding athletes all can use the CrossFit method. CrossFit can support their sport with workouts built around the various stages of their competitive season.
CrossFit is “constantly varied functional movements performed at high intensity.” It is a system of general physical preparedness (GPP). Being more prepared can benefit all athletes as they adapt to and overcome the rigors of their sport.
CrossFit is also designed to increase work capacity. Moving loads that are heavier, moving them faster, or moving them farther are all examples of increased work capacity. A football player who can perform more work will be stronger on each play he participates in. Increased work capacity will help an individual and team succeed in any sport!
“Did my first Crossfit competitions pre Crossfit Open 2018… and it was a HUGE success! Thank you Back Alley CrossFit for putting this together, it was really well run, really well organized, and I can’t wait to do another one… you know after I get over all the soreness.” -Patrick Fuller
Let’s talk about the Deadlift… especially since we are going to see it on Saturday during the Valentine’s Day Throwdown at Back Alley Crossfit! I know what you’re thinking it’s just picking stuff off the ground, right? Well, YES but form is critical as soon as you add some real weight.
Deadlift Points of Performance
- Natural stance with feet under hips
- Shoulders slightly forward of bar
- Abs tight
- Shoulders pinned back and down
- Bar stays close to legs
Melissa, Katy, & Stacy talk about the 2018 Back Alley Crossfit Reboot Challenge! Be prepared for knowledge bombs, shenanigans, and ton of great information to help you success in kicking off 2018 with a reboot!
Coach Melissa talks about a few mobility movements to help with the Squat! These simple, yet VERY effective movements can be done by EVERYONE and you’ll see IMMEDIATE results!
Let’s start 2018 with a little REBOOT! This 5 week challenge will incorporate nutrition and workouts to get us back on track. We will also be performing weekly benchmark workouts to measure our progress. This year, we have teamed up with Wodify Rise which is an interactive app that allows us to track & monitor our progress as well as help and encourage each other on the way!
The REBOOT will start January 8th and finish February 9th. We will start and end with measurements and before & after photograph (optional)
Each day you have a chance to earn up to 19 points (nutrition, activity, hydration, and sleep) You can also earn bonus points for participating in weekly benchmark workouts which will be each Thursday’s WOD. (You can do them on your own time to still earn points)
We will be cutting out grains, dairy, processed food and added sugar (which includes alcohol)…AWW! We will replace those with lean protein, fresh fruits & vegetables, and healthy fats (a compliant food list is provided). A perfect day will earn 5 points, Ok-ish with a few slip ups earns 3, a total FIASCO earns 0 points. These points will be logged into your food journal on the Wodify Rise app.
Our goal is 30 minutes of daily activity. You will earn 5 points for workout completed at Back Alley (CrossFit, Fitness, HIIT or CorePower). 4 points earned for 30 minutes of activity outside the gym & 0 points for no activity. Points will also be logged daily into Rise app.
Because of our variable schedules and lifestyles, we are not setting an exact number of hours to sleep. We are having you set your sleep goal at the beginning of the challenge and asking you to stick to it. 7.5-8 hours is a good rule of thumb. 3 points for hitting your sleep goal, 0 for not.
Our hydration goal is to divide your body weight by 3 and drink that number of ounces of water daily. 3 points for hitting your hydration goal, 0 for not.
Spend at least 10 minutes a day working through exercises that focus on mobility. 3 points for completing 10 minutes, 0 if less than 10 minutes.
How to sign up
The challenge is absolutely FREE for all Back Alley members! Not a member? No problem!
We have a special membership just for the challenge. 6 weeks of BA|HITT + the 6 Week reboot for $125. If you hate it (you won’t), just cancel online before the end of the challenge and that’s it, no strings attached. Want to keep the momentum? Keep it going for only $99/month. Don’t miss this!!!Sign Up Now!
Our hearts are full and spirits are high! Once again our amazing members went above and beyond to ensure a special group of students had the best holiday ever!
Two car fulls of gifts, filled to the brim, were delivered last week to Westwood Primary School. These students asked for simple things like school supplies and uniforms. Our members supplied those needs and so much more. Each child’s gift bag was filled with shoes, soccer balls, art kits, toys, you name it! You should have seen the smiles on their faces as Santa’s little helper (AKA Sam) began bringing in the loot!
Thank you to all of our members for your support! We are truly honored to be surrounded by such a compassionate community of genuine people!