CVSC Summer Youth Camp 2013

  I’m psyched to announce that our CVSC Youth Strength and Conditioning Camp starts on June 3rd and runs through Aug 23rd.

In this era of semi-private training, boot camps, and group exercise, it’s not uncommon for coaches and trainers to try to train all athletes and clients the same. This can quickly lead to injury in a population (teenagers) with significant congenital laxity (loose ligaments.)

This 12 week camp will involve warm-up, dynamic flexibility/mobility, soft tissue work, strength, power, agility, prehabilitation, rehabilitation, and recovery modalities..as well as nutrition consultation.

To sign up, please send me an e-mail to brad@cachevalleysc.com

Ages: 12-18 3x a week (M/W/F) 11:00 AM Limited Spots Available (20 kids) Pricing: (same as last year) $200 Member $225 Non Member

CVSC 5 Year Anniversary & Potluck

  Please celebrate 5 years of greatness with us this Saturday in CVSC style, with a good workout & good food. We'll be doing the 13.2 Open Workout and sharing our favorite Paleo(esque) dishes.

Huntsman Cancer Research Donation

Dear Jami, Brad and CVSC,

Thank you for your generous donation. It will be used for additional cancer services for women with breast cancer. These services allow women to heal their mind as well as their body.

I will send you our quarterly newsletter to update you on the impact of your donation in Cache Valley.

I greatly appreciate your kindness.

Sincerely,

Christina Roberts www.loganhospitalfoundation.org

2012 Food Drive Underway!

Please bring your non-perishable food donations to the Box by December 21, 2012. Your donations will go to the Cache Community Food Pantryto help ensure that fewer people in Cache Valley go to bed hungry this Holiday Season.Last year CFCV donated over 1,000 items to the Cache Community Food Pantry. Let’s set a new PR by collecting and donating more items this year!

December Referral Progam

Your referrals are the ultimate indication of your trust and that you enjoy CVSC. This means the world to us. We invest 100% of our time and energy in delivering superior service, value, and results. We are dedicated to building strong, lifelong relationships one person at a time. What better way to build a rock-solid community than with the people already in your life; friends, family, and co-workers?

We sincerely appreciate your support and would like to say thank you. For the month of December, we’ll be introducing a Generous Referral Program! How it works, just invite your friends to experience CrossFit with us at CVSC. You and your friend will both get a great deal, but more importantly, you’ll give them the opportunity to experience life-changing fitness. This is just one way that CVSC wants to give back to you for the trust you put in us! Please inquire at the gym for more details & thank you!

 

Whole30 Nutrition Challenge Winners!

Congrats to Susan Etherington & Jayme Thompson on winning our latest nutrition challenge! The challenge was to follow the Whole30 program from Whole9 Life for a full 30 days. Participants kept a food journal and were judged based strictly on their entries. In the words of Jami:

Both of these ladies really stepped up their game when it came to eating to fuel their body. If you see these ladies, tell them congrats!! Also, I want to tell everyone who did the challenge how amazing they all did and they are all winners! Cheesy enough? Plus, they have inspired some more people at the gym to tackle the Whole30 on their own. For those who've completed one...NICE JOB! and for those wanting to complete one, but think it's too hard, ask one of these people for some advice. The new year is quickly coming, and 'tis the season for resolutions!!! "A year from now you will have wish you had started today."

Recipe Resources:

• Paleomg.com
• Thefoodee.com
• Everydaypaleo.com
• Marksdailyapple.com

Baby Brandt

Congrats to Ashton & Jared on their lovely baby boy, Brandt!

BT- Here is a picture of the little guy. We are both doing well. I truly think that the reason my pregnancy was so easy, was because I was able to Crossfit. I cannot thank you enough for the program you have going, and that it has helped me so much. I already can't wait to get back into the box! Thanks again, Ashton (and baby B)

Farewell Vance Family!

Good luck in Massachusetts Tyler, Shanell, Royce & Sydney, your family will be missed!

Signed off on Thursday with one of my favorite workouts: Heavy Grace, 6:25.

CVSC has been part of our lives here in Logan for such a long time, it became second nature, like waking up in the morning or going to work - but never as mundane. It's difficult to see how our lives will be without it. We won't be joining another box - sure, we have a small bar and some plates to workout at home, but we'll be missing out on the community all of you at CVSC gave us.

So thanks to all of you, and Brad, Jami, Chelsea and the other trainers. From the time we started clear up until the end, we were treated like part of the family, despite not being part of the "elite." From what I've heard and seen of other gyms - including some other CF boxes - CVSC has a unique relationship in this way between everyone and their trainers.

Best wishes to everyone. We'll keep in touch, and stop by when we visit Logan within the next few years. -Tyler Vance

CVSC at Leave No Survivors

CVSC athletes had the opportunity to compete, volunteer and spectate at last weekend’s Leave No Survivors, a local Crossfit throw-down hosted by Crossfit IoTA. Athletes competed individually or as part of a 2 person (1 male+1 female) team in five WODs. Scoring was determined by overall placement in each event using the same scoring methodology as the Crossfit Games.

CVSC Individual Women who competed: Amy C. and Kari C.

You can see the women’s results here

Amy C. Wod #4 “Thruster Ladder”

Kari C. Wod #5 “Christine”

CVSC Individual Men who competed: Jeff S., Travis W., Brent M.

You can see the Men’s results here

Jeff S. Wod #2 “Scupper That”

Travis W. Wod #5 “Christine”

Brent M. Wod #1 “Walk the Plank”

CVSC Team participants: Mason H., Shane & Kim A.

You can see the team results here

Mason H. and Ronnie L. TeamWod #1 “Walk the Plank”

Shane & Kim A. TeamWod #3 “Sled Push”

Nice Job CVSC! Way to represent!

"T" Talks About Her Regionals Experience

 Tara Alder 7^th: Crossfit Elevated Competition 2009

1043rd overall, 104th in South West Region 2011 Open Sectional WODS

Can’t remember:  CFCV Team at 2011 Regionals

1177th overall, 96th in South West Region 2012 Open Sectional WODS

15^th: CVSC team at 2012 Regionals

4 years: Crossfit

What motivated you to compete in Regionals?

To be honest with you… my husband.  Every year I debate whether or not to compete but he is always signing me up!  I love/hate him for it every year!  I am being serious about this… I don’t even know my login or password to get on the games sight… hahahahhaha!

I truly love competing but absolutely hate how I become a nervous wreck (this is why I am always hesitant).  I have always been this way.  Before big games in college or even races which I am not even trying to win. I can never sleep the night before and I always feel like I am going to puke.  This is exactly how I feel every time I compete in a Crossfit competition.  I can’t eat a thing, the very sight of food makes me sick!

I have a point to this.  I think every crossfitter should compete in at least one crossfit competition in their lifeJ  We all get nervous in different ways but fear should never hold you back.  You have to just tell yourself that it doesn’t matter how you do as long as you did your best.  Each of you are at the gym everyday challenging yourself and putting in hard work.  Why not challenge yourself to a friendly competition in one of the local gyms or sectionals.  After almost every competition I have done I am always grateful to my husband for just making me take the plungeJ  But I am especially thankful to him this year because this year by far was the most fun I have ever had competing (I didn’t puke)!  So much fun I might start signing some of you up!!! Hahahahahaha!

How did your performance go in the workouts? ..if team, what wods did you do?

First off I have to say “Great Job” to all of my teammates!  It was a team effort and I think we did exceptionally wellJ  I had a blast with each and every one of you!  We all brought a little something different to the team and it showed in our performances!!!

I did works outs 1,2,4 and 5.

WOD #1: Partner Deadlifts and Handstand pushups!

Nervous as all get up our team started Event 1 in Heat 1.  We were the first to go and it was time to set the tone for the entire weekend!  3, 2, 1 GO!  Mason and Travis run to the partner deadlift and kill it!  Knocking out all 20 in a row and taking less than a minute to do their handstand pushups.  Chels and I are off!  The first to get to the Deadlift which neither of us had time to warm up with.  Taking down all 20 at a time we were off to the handstand pushups.

We all worked super hard this year

2012 Regionals Reflection: Chad S., Gil H., Chels F.

Chad Seeley

• Years in CrossFit: 3 and a half
• Pull ups- unknown
• Deadlift – 375
• Overhead squat- 225
• Snatch- 196
• 5k – Around 19:00. It’s been a long time since I have run a 5K
• “Fran” – 4:14 but hoping to improve when we do it again!
• “Jackie” – 6:10
• “Cindy” – 24

What motivated you to compete in Regionals?

I have always wanted to compete. I just have that competitive spirit.

How did your performance go in the workouts? ..if team, what wods did you do?

For the team workouts I did the 1k row, 25 pistols(a one legged squat), and 15 hang cleans @225. This workout was done with Tara, mason, and Emily.The next day I did the one arm snatch workout with Emily.

What do you take away from this experience?

I absolutely loved competing. It was one of the most exhilarating feeling I have ever had.

Anything else you’d like people to know about competing in CF?

The only thing I would like to tell people is that you can’t rush it. You can’t expect to come in and in two or three months do all the heavy lifting and complex movements.  Crossfit Is a journey that takes much time and dedication to perfect.

********

Gil Hollingsworth

2010 2nd at sectionals, 5th at regionals. 2011 i think i placed 4th in the open and 12th at regionals. 2012 21st in the open and 15th at regionals.

• pull ups- 60
• deadlift- 545
• overhead squat- 260
• snatch- 220
• 5k- in the 20:?? range. it has been a while
• fran- 2:57
• jackie- i went sub 6 once. cant remember exact time
• cindy- 26

What motivated you to compete in Regionals?

I like to have something to train for all year. It’s a lot funner than training for abs.

How did your performance go in the workouts? ..if team, what wods did you do?

I was happy with my performance in 4 out of the 6 workouts. workout 1 killed my chances again this year. hspu have got me the past 2 years in the first workout and put me in a big hole. maybe i better get better at them this year.

What do you take away from this experience?

That the level of competition at regionals is getting better every year. If you want to compete at the regional level you better be training your butt off all year.

Anything else you’d like people to know about competing in CF?

competing is a lot of fun.

*******

Chelsea Funk

51st 2011 open individual

25th 2011 Regional individual

2012 90th place open Individual open

2012 15th place for team at regional

I have been doing Crossfit for 4 years.

What motivated me to compete in Regionals?

I love to compete. After competing in the 2011 CrossFit regionals , I new it was something that I wanted to experience again. The level of energy and just being around the great athletes was amazing. Personally I have to have something to work towards. I am a bit competitive so training for any type of athletic event helps keep me motivated in going to the gym and eating right.

How did your performance go in the workouts? ..if team, what wods did you do?

For the team workouts I did event 1, 21-15-9 of HSPU and partner deadlifts. This workout was with Tara, Tourjee, and Mason. This one was fun because, Tara and I were able to try something new (partner deadlifts) something that I know we never would have even thought of doing. I also did the Team workout 4 with Tara, Tourjee, and Mason. 75 Back Squat #95, 50 pull ups,25 Shoulder to Over head #95 , 75 Front Squat #65, 50 PU, 25 STO #65, 75 Over Head Squats #45, 50 PU, 25 STO #45. Tara and I had to complete this together (boys are holding our bar while we do Pull ups.) Once we completed this the boys started the same sequence. While we held the bar while they did pull ups. Lets just say this one was a challenge. This was a pure mental test for me . I am so grateful for my teammates!

I had so much fun being on a team this year. It is so different than going individual. Each of us had different strengths and weaknesses that we were able to put into use with different events .Going individual you don’t have that opportunity. I am glad that I was able to rely on my awesome teammates Tara, Emily, Mason, Chad and Tourjee. We had some great times training together.

What do you take away from this experience?

One thing that I have learned competing 2 years now; It is a great experience and I think everyone should try it. But the most important thing I learned is to listen to your body! I am grateful that I competed this year and would not take any of it back. But now that it is over I have had to take a look at my training and remind myself of why I started CrossFit in the first place.  I started Crossfit to lose weight and be healthy for myself and family. To feel good.  Like I said I am a competitive person so a year ago when I injured my shoulder I did not listen to my body I kept pushing myself harder and did not let my injury heal properly. I was telling myself that it really did not hurt that bad and I would not do certain movements for a few days than start right back up again. Competing is amazing and I will keep doing so, (when my shoulder is healed). But the true reason I CrossFit is to be a healthy example to my children, family and friends. I love seeing how much CrossFit has transformed so many peoples lives and especially how excited my friends get when they achieve 2 double-unders or pull ups. This is why I started CrossFit Cache Valley.

2012 Cache Valley SS Tri

CVSC had a strong showing at the 8th annual Cache Valley Super Sprint Triathlon held last weekend. Glen B. placed 1st in his age group and 2nd overall.

Melani K. placed 4th in her age group and 21st overall

Tashina M. placed 10th in her age group and 30th overall

Congratulations to all!  Way to represent CVSC!

CVSC Memorial Day Hero WOD

Our thanks and our thoughts go out to all the servicemen and women, who are serving and have served on this very special American Holiday weekend. ‘murph’

1 mile run 100x pull-ups 200x push-ups 300x squats 1 mile run (Note: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Compare to 5.30.11 here.

Team CVSC's Travis T.'s Regional Recap

Travis Tourjee(in 2012, 105th in the Open in South West region) Years in CrossFit: about 3 ½ years Pull ups- 42 Deadlift – 500# Overhead squat- 215# Front Squat – 305# x 3 Snatch- 195# Clean – 245# 5k – 19:47 “Fran” – 3:53 “Karen” – 6:18 “Murph” – 33:57 “Fight Gone Bad” – 364 “Cindy” – 24 rounds

What motivated you to compete in Regionals? Regionals was the next step in my Crossfit experience. After talking to last year’s team athletes and how much fun they had and experience they took away from Regionals, my goal became to be part of this year’s team. After wrestling, Crossfit has become my competition and motivation. The opportunity to be a part of the team this year was plausible so I went for it.

How did your performance go in the workouts? ..if team, what wods did you do? I competed in Team WODs 1, 4, and 5 1: 20 x 455# partner Deadlift, 20 HSPU, 20 HSPU, 20 partner Deadlift 4: Chipper of squats, pull-ups, push press 5: Snatch Ladder Workout 1, a partner “Diane”, was right up my alley. Mason and I were the first guys done in our heat with our first round of Deadlifts and HSPU, allowing Tara and Chelsea to be the first ladies off the line. It was great to see Team CVSC ahead of the pack on the first workout. Workout 4 went as well as any brutal workout could have, with Mason and I making our way to 41 out of the 75 front squats after Tara and Chelsea tackled their way through the entire workout. Great job ladies! The snatch ladder worked out as I hoped it would, with a PR for me at 195#. I failed at 205#, but I’ll get that here in a few weeks after BT’s strength cycle.

What do you take away from this experience? I had a memorable weekend hanging out with great people and getting to do one of my favorite hobbies. It was amazing to be amongst that caliber of athletes; I can’t imagine what the Games would be like! Watching Chris Spealler, weighing 150#, complete a 225# snatch was inspiring for me. One realization that I have come away with from Regionals is that I need to increase my Olympic lifts as well as my strength, both mentally and physically, for next year.

Anything else you’d like people to know about competing in CF? Give it a shot! The people are wonderful, the atmosphere is awesome, and the workouts are fun (unless they include a 7 minute AMRAP of burpees). If you think you are a person who would be too nervous to compete, don’t worry, the crowd and music drown out at 3, 2, 1 go. Competition gives you a chance to show yourself that next gear that you normally don’t reach in the gym, and it feels great.

Team CVSC’s Emily B. on Regionals & Competition

Emily Bunnell (Regionals CVSC Team - 15th 2012)Years in Crossfit: 11 months Pullups : 30 Deadlift: 300# Overhead Squat: 125# Snatch: 135# 5K: ? Haven't ran one in years. Jackie: 10:18 Fran: Haven't done it yet. Cindy: Hasn't done me yet.

What motivated you to compete in Regionals?

I am the youngest of 8 kids; I am used to competing for everything. The CVSC environment has fed my need to be compete & get my sweat on, so when the Open training started, it was a no-brainer to enter. I enjoyed the amped up energy of the Open and even more-so, the team aspect of going to Regionals.

How did your performance go in the workouts? ..if team, what wods did you do?

I did Team WODs 2,3 & 5. 2:1K Row, 25 Pistols, 15 135# Hang Cleans 3: 30 One Arm Dumbell Snatches @ 70# + Sprints 5: Snatch Ladder I thought I was prepared for workout 2 but it demolished me. I had done all the movements in the gym, but a combo of poor strategy (no rest) & being absolutely freaked out by the crowd, cameraman & judge, I barely completed my hang cleans. I no repped the weight at least 7 times & ended up on my knees twice. I wanted to quit but Tara looked me in the eyes and screamed at me to get back on the bar, which I did until it was over. It was a painful & eye-opening way to start regionals.

The next two workouts I approached with a clearer mind & a happier attitude - and it paid off. The Dumbbell Snatches with Chad were every bit as good as the last workout had felt bad. We did well with an 8th place finish and I felt like a million bucks afterwards.

I was excited about the Snatch Ladder with my ladies, Chels & Tara. I had hoped for a PR but fell short of that at 125#. Still, it was a fast, heavy workout, which I love - so it was fun.

What do you take away from this experience?

You can't lose a competition unless you quit! I was every bit as inspired by the people who barely finished the workouts as I was by the best of the best. Tenacity at whatever level you are at is inspiring and motivating! It left me feeling equally humbled and encouraged & excited to continue hitting new PRs and killing my Goats in the gym.

Anything else you'd like people to know about competing in CF?

Competing is a great way to see how you can perform under pressure & outside of your element. Which I feel is a perfect addition to truly being "cross fit". Doing your very best without your favorite barbell, 9 hours sleep, your BFF, or doing your entire warmup routine is really where you get out of your comfort zone and go 'beast mode'! Uh!

Regionals & Group Class Schedule

CVSC is proud to be represented once again at the Crossfit Games Southwest Regionals to be held in Colorado on May 4-6, 2012. Gil H will be competing for a spot at the 2012 Crossfit Games in the Individual Men category and Team CVSC will be competing for a top Team spot at the Games.

Because most of CVSC staff will be traveling with our athletes, the CVSC Group Class Schedule will change a bit during the Regionals event:

• Thursday, May 3, 2012: morning and noon classes only.
• Friday, May 4, 2012: morning and noon classes only
• Saturday, May 5, 2012: no classes
• Sunday, May 6, 2012: no class

Normal class schedule resumes Monday, May 7, 2012.

For those who will not be making the trip to watch the Regionals event, you can keep up to date here.  You can also see updates on the CFCV Group Facebook page.

Good luck to all our athletes!

2012 Boston Marathon

CVSC proudly supports athlete Kira D. who will be participating in the 116th running of the famed Boston Marathon this weekend.

Have a great run and way to represent, Kira!

Paleo Potluck

Celebrating CVSC's 4th Anniversary with a PALEO POTLUCK

Saturday March 17th (St. Patty's Day) Anniversary WOD @ 11 am BBQ @ 12 Noon

Catered by Rollin' West BBQ Bring your Finest Creation (if you want)

Beauty In Strength Challenge - 5.0

Cache Valley Strength & Conditioning’s BIS 5.0 Challenge concluded with a baseline workout test last week.  Winners were selected based on the Challenge rules and announced on Saturday, February 25. All participants had some very impressive results which leave no doubt they have established some lasting healthy lifestyle changes.

Congrats to the winners (from Left to Right) Joseph L., Melissa B., Cecelia M. and Dennis P.   Not pictured:   Amy C. , Matt F.,  Barbara K. and Jeremy M.

When you see these CVSC athletes, be sure and congratulate them on a job well done!

Challenge Update & Holiday Schedule

Schedule change for Presidents’ Day–Monday, February 20 :

• Morning and noon classes only–no PM classes
• Regular schedule resumes Tuesday, February 21

You can find the group class schedule here.

Nutrition Challenge Update

Tuesday, February 21st, we’ll be retesting the Nutrition Challenge 5.0 workout. Food logs, measurements, before/after photo’s will be due the week of 2/21 thru 2/24. Challenge winners will be announced Saturday, 2/25 after the 8 am class.