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:
Baby 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
Cason Creger
Free Logan Outdoor Bootcamp
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
CVSC Individual Men who competed: Jeff S., Travis W., Brent M.
You can see the Men’s results here
CVSC Team participants: Mason H., Shane & Kim A.
You can see the team results here
Nice Job CVSC! Way to represent!
CVSC Committed Athlete Brandi Funk
Occupation: I’m a domestic goddess who feels like an ordinary house wife.
Type of training before CrossFit:
I pretty much didn’t have any kind of training before CVSC. It is one of the hardest and intimidating things I have ever done. It takes guts to walk in for the first time. Actually it takes guts every time I walk in. It is also one of the most rewarding thing you could do for yourself. It is teaching me how to be strong and healthy for myself and my family. I have found inner strength I did not know I had in me. All of the trainers have been very supportive and helpful. You guys are awesome!
Favorite Workouts:
I don’t really have a favorite workout. I just like to feel myself improving a little each time I do the workout. I have also learned it’s a life style change. You can workout all day but if you eat junk and don’t feed your body what it needs it won’t Work! Protein is my new best friend.
Any hobbies you have outside the gym?
Out side of the gym I enjoy reading, working outside with my hubby in the yard, and watching MMA with my husband on Saturday nights. I love to laugh and find humor when sometimes things seem impossible to laugh at.
Something about you that not too many people at CVSC know?
I wish I had some cool thing that people don’t know about me like I rode a bull for 8 seconds or I hiked a really big mountain but the truth is I like the simple things in life. My husband and my four kids are my best work in life.
Any words of advice for newer members at CVSC?
Get out of your comfort zone and don’t hold back.You can do hard things!
"T" Talks About Her Regionals Experience
Tara Alder 7th: 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
15th: 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.
- 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.
********
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.
*******
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.
CVSC Committed Athlete – Jodi Bailey
Occupation: Director of Internal Audits at USU.
Type of training before CrossFit:
Prior to Crossfit, I was spending, at a minimum, an hour and a half every day with a combination of lifting and cardio machines. My first WOD was a 20 minute AMRAP. I remember thinking“WHAT? Only 20 minutes, no problem”……..and then I died at the 10 minute mark.
Favorite Workouts?
ANYTHING Tabata! I can wrap my brain around going all out for 20 seconds.
I love Fight Gone Bad“ish” too.
Any hobbies you have outside of the gym?
Camping, jetskiing, biking, hiking, gardening….anything outdoors when the weather is warm.
Something about me that people at CVSC don’t know..
I was a chubby kid. I even had a cousin who used to call me ButterBall because I was a chub. I have to fight my genetic predisposition toward chubbiness and balance my love of chocolate – it’s a daily battle ;-P
Any words of advice for newer members at CVSC?
I have tried every other form of fitness conditioning there is – from aerobic classes, kickboxing, body sculpting (whatever that is??), you name it, I’ve tried it. I have never gotten the results that I have with CVSC! You have to do your part though. Proper nutrition is key to attaining and maintaining serious results.
Any other comments?
I love that I don’t have to figure out what I’m going to work on today (legs, back and bis, shoulders, etc). It’s all planned and programmed for me and the coaches keeping me up to par when I am slacking and my form is failing. Each day is new, different and challenging!
My absolute favorite thing about CVSC is the sense of community. I have lifelong friends from all walks of life that I would not have gotten the opportunity to know without the CVSC community.
Thanks again for all you do BT!
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!
CVSC Committed Athlete – Jeremy Moon
Occupation: Associate Broker / Realtor at Parker Real Estate Services in Logan
Type of training before CrossFit:
If you don’t count the 4 year membership to Planet Fitness that never saw me set foot in their building a single time, it would have to be the 8 or 9 basketball games I played every winter which generally ended with some sort of injury. During golf season I played a lot of golf which took a fair amount of energy to get in and out of the cart…
Favorite Workouts?
This is an interesting question as it has changed over time. I used to be really intimidated by the workouts and had a certain amount of anxiety over what I would see on the board in the morning. Since Brad changed the programming last year, I have seen myself change mentally and physically. I now feel a little like the planet fitness guy because I usually enjoy any WOD that requires picking things up and putting them down. I also enjoy rowing and double unders and now look forward to the daily challenge that every workout presents.
Any hobbies you have outside of the gym?
I like spending time with my family and watching my kids grow up. I enjoy golf most of the time. Although it doesn’t happen often enough, I love being on an atv in the mountains somewhere. I have a photography and graphic design business on the side and enjoy being behind a camera shooting people or places.
Something about me that people at CVSC don’t know..
I’m a fan of Josh Groban’s music and if Brad would just give it a chance I know I would PR something that day…I would even sing along for everyone else to enjoy…
Any words of advice for newer members at CVSC?
Trust the programming. Trust your trainer. Don’t worry so much about your time and focus on doing things the right way. And put down the bag of cheetos.
Any other comments?
One of the great things about CVSC is the all-inclusive atmosphere. It doesn’t matter what stage in your training you are, you feel welcome and encouraged. For the past 2 years that I have been at CVSC, I have only ever attended the 8:15 classes. The people there are like family and their encouragement helps me to work harder and continue to improve. Also, big thanks to Brad,Jami and the other trainers…you do an outstanding job!
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!
CVSC Committed Athlete - Kelly Kopp
Occupation: Professor at USU in the Plants, Soils & Climate Department, basically I’m a science nerd.
Type of training before CrossFit:
I was a competitive swimmer in junior high and high school. Once I got to college, I didn’t do much for a couple of years and then decided that running/cardio would be my thing. Ugh. I also did an occasional (wimpy) weight workout and played a few intramural sports. Later I got more serious about running, did a marathon, and continued training at longer distances. After a major running injury in 2004, I switched to triathlon. Finally, Amy Croft started talking to me about trying CF. She bugged me about it for a few months until I finally agreed to give it a try. My first WOD was a (seriously) modified Tabata and I was stunned by how hard it was! I will always owe Amy a great debt of gratitude for getting me started.
Favorite Workouts?
I like burpees!! Any WOD with burpees is fine by me. Also the Filthy Fifty. Clean and jerks also make me feel really tough, and I like that.
Any hobbies you have outside of the gym?
Anyone who’s seen my bruises, scrapes and sprains during the summer months knows I like to mountain bike. I also ski and REALLY LOVE to backpack. I try to take 1 or 2 week long trips and several weekend backpack trips each summer. I love the idea of having everything I need to survive on my back. I also travel a lot for work and like to drop in to CF boxes wherever I happen to be. The most exotic CF I’ve visited so far was in Santiago, Chilé. It’s a good story. Ask me sometime!
Something about me that people at CVSC don’t know..
I was once a balloon handler in the Macy’s Thanksgiving Day Parade.
Any words of advice for newer members at CVSC?
I always tell new folks that when I started, I could not even jump on the smallest box. It also took me months to get pull-ups and double unders. But it definitely gets better and you will be amazed at how YOU can change by sticking with it. Notice that I didn’t say how your BODY can change. While it’s true that physical changes definitely come with CF, the mental/emotional changes are equally amazing. All that mountain biking and skiing I mentioned above? Yeah, I wouldn’t have even tried any of that if I didn’t have the additional confidence that I’ve developed at CVSC. I’ve also come to understand (and accept) that every workout is not going to produce a PR. In fact, at times, I feel like I’m absolutely going backward! But like so many things in life, our work at the box comes in waves. There are ups and there are downs, but I’ve started paying more attention to what’s happening underneath all that. My base level of fitness has never been better and it stays that way, even when I can’t work out for a while. So stick with it!
Also, about food….my eating has gone through the same evolution as my physical fitness at CVSC. I started out dabbling with Zone and then added some Paleo ideas and have now landed at a dietary place that really works for me. I’m not super strict Paleo, but it’s basically how I eat. My point is that it takes some time to figure out what’s going to fuel your workouts and your life in the best way. Paleo is a great place to start, IMHO.
Any other comments?
I’d also like to say a few words to the longer-term members of CVSC. I’ve been around the box for about 3 ½ years now and I’ve had injuries, illnesses, work travel, and all sorts of other complications in my life during that time. I’ve also had the pleasure of talking with many of you about how you’re feeling about your fitness, your workouts, your eating, etc, and I have learned so much! Sometimes I am motivated to get to the box just because I know I’ll get to see people I like so much!
Another thing….my daughter Emma has been going to Youth Fit off and on for a long time, and I am happy that she exercises and is developing her physical skills. But I am also happy that she gets to see CVSC’s strong, tough women (of ALL shapes and sizes) working hard, sweating and generally kicking butt. You are all great role models! Thank you!!
And my (really) last word…..it’s impossible to fully express the gratitude that I feel toward Brad and all the CVSC crew for what they do. Not only for myself, but for our community. You guys are the BEST!
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!
CVSC Committed Athlete - Jeff Simper
Occupation: I work for Icon Health & Fitness where I am a Senior Buyer purchasing a wide variety of exercise equipment mainly from China and other Asian countries.
Type of training before CrossFit:
I spent too much time jogging or walking on an incline trainer seeing little result and dreading everytime I thought of my next workout….. Blah… I believe one should not run unless something dangerous is chasing you but I have yet to convince BT. I’ll continue to work on that though.
Favorite Workouts?
The better question would be which workouts do I despise. HaHa…. Actually I really don’t have a favorite workout. I think the reason why I enjoy crossfit so much is because I like the variation. Giving me something different everyday would be my favorite!!
Any hobbies you have outside of the gym?
As long as I’m outdoors and most likely smiling. I enjoy camping, fishing, hiking and hunting with family & friends. Not much better than standing atop a 12,000 foot peak overlooking god’s creation after an exhausting hike with your camp on your back. I enjoy shooting guns, a good mountain bike ride and swinging the golf clubs as long as there is someone in the fairway to aim at. (Don’t be alarmed you are safe there) Most of all I enjoy spending my time with my wonderful son Colten!
Something about me that people at CVSC don’t know..
Well this is a big shocker especially for most that come to the 12:00 class so make sure you’re sitting down before you read this………. Deep down I truly do like and respect Jami and I have a hunch that she as well likes me. Ha Ha Ha!!!! I really like to smile and laugh so if I’m giving you a hard time don’t take offense as its all in fun.
Any words of advice for newer members at CVSC?
First off, have fun with it!!!! We all have different but similar goals. It’s much easier to meet and achieve your goals enjoying it along the way. You will not find better people to work hard and suceed with. Open up and introduce yourself to someone new as I truly feel like it is a big family. BT has a quote on the board that says “you can’t outwork a sh*tty diet”. It took me three years to finally understand this when at times I really thought I did. Ask questions and get this under control and you will be surprised at how fast you can see change. Work hard and push yourself! When your mind says stop your body can still take more.
Any other comments?
I would really like to thank BT, Jami, and all the trainers for giving so much to help us improve and succeed in meeting our goals. You guys truly are the best!!