Nutrition Challenge

Attention Challengers!

I wanted to create a quick post to summarize some of the information for the challenge and clarify any confusion that people might have.

The challenge will begin Monday January 22, however, the last day to sign up is Wednesday January 24. The challenge will last four weeks with the last day being Sunday February 19th.

You will be put on a team once everyone has begun the challenge with coaches as your team captains. Each person will be earning points individually by sticking to their nutrition plan and gaining bonus points. Individual points will be added together to create a team total. At the end of the four weeks, we will have individual winners and team winners based on point totals.

We will be using the classic CrossFit workout “Baseline” as one measure of progress for the challenge. The workout is programmed in class on Monday January 22 and will be repeated once the challenge is completed. If you cannot attend class on Monday, complete the workout by the end of the day Wednesday and submit your score to Johnnie (johnniemae@crossfitinfiltrate.com).

There will be three nutrition levels for you to choose from. When you sign up, you must designate which nutritional level you will be following. There are a maximum of 12 points for each day no matter which nutrition level you choose. There are documents in the gym and on the Nutrition Facebook group explaining the different levels.

Additional points will be given for attending classes and other lifestyle factors.

  • Each regular/express CrossFit class will award 2 points for the first attendance of the week and 1 additional point for each attendance thereafter
  • Each Specialty class (Yoga, FORM, Oly, Strongman, Jiu-Jitsu) will award 2 points for the first attendance of the week and 1 additional point for each attendance thereafter
  • 1 point will be awarded for drinking half of your bodyweight (pounds) in ounces of water each day
  • 1 point will be awarded for sleeping 7 hours or more each night
  • An additional 5 points will be awarded for attending 5 regular CrossFit classes Monday through Friday
  • An additional 5 points will be awarded for attending both Oly classes and Strongman for the week
  • An additional 5 points will be awarded for attending 5 Jiu-Jitsu classes throughout the week
  • An additional 10 points will be awarded for attending all 4 yoga classes throughout the challenge
  • An additional 10 points will be awarded for attending all 4 FORM classes throughout the challenge
  • 2 points will be subtracted daily for any alcohol or tobacco use

Individuals must keep track of their own point totals and submit their totals to Griffin (griffin@zeus-nutrition.com) by Sunday at 7PM each week. The honor system will be used, but Griffin will randomly check individual’s food logs and attendance records to ensure reliability.

If you have any other questions, just ask a coach or email (griffin@zeus-nutrition.com) / text (317-529-8365) Griffin.

Good luck and may the macros be ever in your favor!

New Year!

Don’t you just love the New Year? It’s like a breath of fresh air. New starts, new healthy habits, positive changes, etc.  I’m excited to learn more about the challenge Jared has coming our way.  

The yogis are big fans of bettering yourself both physically and mentally.  Last summer, we studied the Yamas and Niyamas to improve our well-being. I think the New Year is a good time to bring that up again.  While making changes to improve our health is important, it’s also important not to get resolutioned away. Don’t let the New Year and the pressure of resolutions convince you that your life is inadequate as it is right now.  

Here’s some signs that New Years Resolutions may be affecting you in a negative way:

1. You say things aloud or in your head like “I’ll be happier when ____ happens.” 
2.  You see  that someone else made a list of 10-12 resolutions and think “I should make more changes.”
3.  You see someone else’s resolutions and thought “Oh crap, if Mark wants to learn to do bar muscle ups, maybe I should be learning to do bar muscle ups.” 
4.  You thought “Oh, I need to come up with a really cool impressive resolution so everyone knows I’m working hard.”

Do what’s right for you.  Make goals that are what you want, not what you think is expected of you. And above all-practice gratitude.  Be grateful for what you have while working for what you want.

NEXT WEEK ONLY: Yoga will be Wednesday at 7pm rather than Monday. Sorry, I have a really cool opportunity I hope to share with you all soon!

xoxo

Yogi Becca

Merry Fitmass!

Join us for the Annual Infiltrate Holiday Party!

When: Friday, December 8th, come over at 6:30, festivities begin at 7!

Where: Dave Clayton’s house (Eileen’s dad). 7400 Lantern Rd. Indianapolis.

What to Bring: Yourself, your significant other, and a dish/drink to share. BYOB. Holiday costumes/attire encouraged.

Optional Activities:

Chili Cook-off: Bring a pot of any sort of chili to share. Voted Best Chili gets a prize!

White Elephant Exchange: Buy a fitness-themed gift of approx $20 value and bring it WRAPPED. Examples of past gifts: fitness headband, CrossFit tank, wrist wraps, Kill Cliff, etc.

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CALIFORNIA X2

We have something pretty incredible happening here at CrossFit Infiltrate. Two of your coaches are going to California to compete in the Anaheim Convention Center this December. But what’s more incredible is that they are for separate sports and are one weekend apart. Griffin has qualified for the 2017 American Open in Olympic Weightlifting, and Jared will be competing in the IBJJF NoGi World Finals.

Briefly, check the gym whiteboard for our Halloween Instagram Challenge. Tag @crossfit_infiltrate on Instagram with a picture or video of you working out on Halloween at the gym with your costume. We will vote on a winner which will receive a free 60 minute float at A Place to Float.

Weightlifting is an extreme focus on a specific movement. All training comes down to your lifts on the platform. It’s just you and the barbell in front of the spectators. Weightlifting is arguably the most important aspect of competitive CrossFit as well, and understanding and developing the olympic lifts is one of the best ways to simultaneously develop balance, strength, speed, power, agility, flexibitliy, coordination, accuracy, and stamina.

In jiujitsu, the variables are limitless. It’s two people head-to-head with each  match having one winner and one loser. With so many strategies, techniques, game plans, skills, and abilities, it truly is one of the best expressions of humanity in movement, sport, and/or combat. In a way, it is more a battle within than it is against your opponent. A little known fact is that the very first CrossFit gym was in the back of a Brazilian Jiu Jitsu Academy. Now it seems it comes full circle.

Considering Griffin’s status as a student, we’d like to do a burpee fund raiser in order to help him with plane tickets. It’s been good to see’s Griffin’s focus on the fundamentals such as flexibility and balance pay off when lifting larger loads. It’s been neat to see his open approach to things like cold exposure and the utilization of advanced breathing techniques to help not only performance but also overall well-being. We agree with Rickson about the importance of breathing which I’ve bookmarked below in the video. His cold water therapy can be found later in the same video.

Perspective is first thing I keep in mind when I make goals. If I don’t have a good enough why for doing something, then even in accomplishing such a goal I am left empty. Counting the cost is the second thing I consider. Is it worth the cost? Once those are set, the actions will line up. I have started my macros diet with Macros Lab and will be accountable. What goals do you have for the end of the year?

Thoughts on Friday’s Events

We’ve had some time to get more facts and process the brutal attack which happened just above us. I’ve been able to see the many ways people react to this sort of thing. Our condolences go out to the family and friends of Carina, though we admit this is a small gesture.

Before I jump to my typical judgments, I pause. “You have heard it was said to the ancients, ‘Do not murder,’ and anyone who murders will be subject to judgment.’ But I tell you that anyone who is angry with his brother will be subject to judgment.” Who knows what atrocities, if any, the assailant went through as a child. I spent many years in a counseling role, and if there’s one thing I learned is that some  people have to deal with incredible trauma. While not undermining anyone else’s struggles, and at the same time not alleviating the individual of responsibility, I know that some people have the cards stacked against them much more than others. In no way at all do I want to minimize this crime. I just don’t want to be too quick to point the finger.

I must ask myself if in my heart whether or not I have brought strife into the lives of another. Am I not equally as guilty on some level though maybe in varying degree? Do I get to draw my own line of moral codes to suit me and make me feel better about myself when I compare myself to others? Do we sometimes bend our own code (standards) in order to appear better, or faster, or stronger than others? I can be quick to judge others, but I should be careful knowing I am often more susceptible than I think to similar attitudes.

We still don’t have all the details, but most are being brought to the light. There is still a boyfriend in the picture that we haven’t heard from, and I’m not sure the family has spoken or reached out.

We see blatently that evil does exist. “For in much wisdom is much grief: and he that increaseth knowledge increaseth sorrow.” She let the perpetrator in, doing something she believed to be good in her heart. She had a trusting and hopeful personality, and we do not blame her for that. At the same time, not learning a lesson from life’s greatest teacher experience, leaves us incomplete and susceptible to repeating a possible mistake. After letting the would-be attacker in, she then turned her back on him to continue working out. He was not wearing workout clothes, it was 2:30 in the morning, and she was alone. I don’t want to belabor the point, but there is plenty to be learned here.

Even though we are probably more safe in the building now than we were before, we may no longer feel safe. We often make decisions based on feelings, and this isn’t necessarily a bad thing in and of itself. “I’ve got my mind made up! Don’t confuse me with the facts!” So we ask if there’s anything we can do to help. So much of self defense is awareness, presence, composure, and assertiveness. At some level, we teach these in the gym: be aware of your surroundings, control your area, focus under pressure, etc.

To help in maybe a more specific way, we will be working with the building in order to be able to provide a self defense seminar in the near future for residents and maybe neighbors. The building will also be looking at how they can increase security. For the time being, a police officer has been assigned to our building through the nights.

The opposite of taking another’s life is the laying down of your own life for your friend, family, or neighbor. Though we are often quick to separate ourselves from the lot of murders, do we lay down our life (not necessarily in a literal sense) for those around us, or are we content to simply not take the life of others while still living selfishly?

Baseline

“Baseline Challenge” and Floating

The results are in, and we have a winner! Drumroll…. Brooks Platt with a blazing 3:35 Baseline score winning himself 60 minutes of sensory deprivation in a float tank at A Place to Float nearby! There are definitely some lessons learned as we had 4 total attempts, all close.

I learned a very difficult but important lesson during the 2012 Regionals when I watched our team slip several places because of something like 70 “no-reps” on a single workout. With all the cussing, blaming-the-judge, and disappointment, there was a lesson. Don’t give any one, any judge, but especially yourself, don’t give anyone a reason to second guess your work.

Those “no-reps” revealed the way we had been training. This is not to take anything away from us, we were good athletes, we were in really good shape, but some of our reps were not up to standard and therefore didn’t count. This is not to take anything away from anyone at this gym either, as improvement is extremely evident in so many and I’m more proud of you than I can express. But that brings us to another point, it’s hard to PR, or even compare your score to a previous one, let alone to another if there aren’t consistent standards. The Open is coming up, and if you’re going to compete and compare your score to somebody in Bangladesh, the standards are even more important otherwise the comparison is apples to oranges.

When we put Rx next to our name, that means that each rep was done to the proper standard. If you miss your target on the wall ball, that rep doesn’t count. If your chest doesn’t touch the ground or you worm up on your push up, that’s fine if scaling, but don’t record an Rx score. If you don’t completely lock out before dropping the bar, or get below parallel, or stand all the way up every time, those reps do not count. Some people fight for a year before proudly writing Rx next to their name, and that Rx means something, let’s not devalue it. 2012 was about the time that I developed the “slow is steady, and steady is fast,” approach to working out, which now carries over to the mat.

This is part of what separates us from the crowd, a willingness to address our weaknesses and not run from them, a willingness to chose a road based on the result not on the ease of the path. Many people when faced with the truth can’t handle the truth, but we are not many people. Keep up the good work, go back to the drawing board if needed, and make a commitment to come back in and train hard.

If you’re interested in learning more about the floats, come talk to me. I have personally done it 3 times recently and will continue to go back. Check out the link to see the many benefits. If you’re interested, CrossFit Infiltrate has a corporate partnership with A Place to Float which will allow members to get $10 off every 60 minute float bringing the cost from $59 to $49. They currently have a promotion where your first float is $45, so if you’re interested and that promo is still available start there!

 

I will hug you

Guys, we did it! We covered all the Yamas and Niyamas. I hope you all learned something about your selves and have noticed changes in the way you think and act.

Just a quick refresher here…

1. Yamas (way we act towards others/the world)

Nonviolence

Truthfulneness

Nonstealing

Nonexcess

Nonposessiveness

2. Niyamas (ways we act within ourselves)

Purity

Contentment

Self-Discipline

Self-study

Surrender

Now I realize most of you aren’t going to remember these. Heck, I’m just grateful if you’re reading this blog post. And if you’re not going to remember them, you’re probably not going to attempt the path to pure enlightenment like the traditional Eastern Yogis. And that’s totally cool. But here’s something you can take away:

Mental illness is highly prevalent in our society. Mental illness is the root cause of violent attacks, the opioid epidemic, failed relationships, and countless other issues. Having a strong mind and a positive attitude can combat mental illness. Practicing the niyamas and yamas builds a strong mind. If you find yourself struggling with anxiety, depression, or whatever else it might be, reflect on these principles and put them into action in your own life.

Likewise, even if you’re not struggling with mental health but you’re looking to take your athletic adventures to the next level, a strong mind will go a long way. The Games Athletes are not weak-minded individuals. Sports Psychology is a part of their training. In the recent Netflix release “A Decade of Fitness,” Katrin Davidsdottir talks about the concept of competing against herself. She must perform the best she can, regardless of anyone else. It’s something she and her coach, Ben Bergeron, discuss regularly.

In CrossFit, it’s hard not to compare. We write our scores side-by-side on the board and enter them on an app that ranks us. We see other’s more impressive lifts and think “I wish I could do that.” These are normal feelings. But use them to your advantage. Let those thoughts motivate you, not detroy you. If you find yourself feeling down, stop and think of 3 things you’re thankful for.

We have a great community at CrossFit Infiltrate. I’ve been here for 2.5 years and have gotten to know a lot of different people. I met my future husband and 2 girls who will be bridesmaids in that wedding. I love walking into the gym and knowing I’ll see a friendly face. I love knowing I can text anyone on a Friday night and say “What are you guys doing tonight?”

There’s something powerful about suffering next to someone else during a workout. My point is that there are plenty of great people here to support you. I know I speak for any of the Coaches when I say if you find yourself needing someone to talk to….someone to give you support….someone to hug you…..we’re here for you….Doesn’t have to be related to CrossFit.

*Disclaimer: Hugging Jared doesn’t mean he’s cleaned his beard in a while, proceed at your own risk*

It’s been a pleasure writing these posts.

Be gracious. Be kind. Don’t cheat. Do the work. Be the best version of yourself and love that and you’ll never have a problem.

*Mic drop*

Why Can’t You Be More Like Tia?

Yogic Principle: Surrender

Think about the last time you told someone you had a “bad day” or “one of those days.” What was it that made the day “bad?”

I thought about this myself and thought of last Monday. This is what made it “bad:”

1. Work related bs (coworkers, no respect for time, late to meetings because of it, etc)

2. Chick Fil-A was closed and I wanted nuggets

3. A lady yelled at me in the parking garage for parking “too close.” (Guys, I was between the lines).

4. Someone on Poshmark cancelled their order from me and it deleted the post and months of work.

Literally as I type this out I’m laughing at myself. None of these things are bad. I’m lucky to have a job that gives me independence, respect, and pays the bills. I have plenty of food at home. I’m lucky to have a car to drive and a parking pass. I sold the item on eBay earlier this week.

The truth is, what we consider “bad days” are when life doesn’t go as planned or as we wished. The best thing we can do about these bad days is surrender.

Surrender is releasing. Having expectations and fighting life creates tension and rigidity. By releasing, or relaxing, we can begin to act more skillfully, carrying less burden and tension.

CrossFit: Have you ever tried to workout when you were tense? Chances are, it didn’t go very well. Russ said to me a few weeks ago after the Burpee/Deadlift workout that he wishes he could feel more relaxed during workouts as he thinks he would move better and more like Jared. Russ is right. We’re more likely to move better, think faster, and lift heaver with a mind that is surrendered.

Surrender is engaging. Whitewater rafters use the raging waves to their advantage, going with the flow, but skillfully manipulating themselves downstream. Similarly, we must do the same in life. Fighting life and demanding that things go our way is a disastrous attitude which wreaks havoc in our minds.

CrossFit: The CrossFit games were great this year. I love that they were hosted in the Midwest and that there were some new faces on the podium (led by some familiar favorites). Games athletes don’t get the luxury of having all their WODs released ahead of time. They must do whatever is thrown at them and embrace it to have a shot at performing optimally.

Surrender is accepting. We can’t control life. Maybe you believe in a Higher Power, or maybe not. Regardless, you can’t argue that many things in life are out of your hands. Accept the things you cannot change. Address them as opportunities to learn, grow, and skillfully move through life.

CrossFit: There are countless stories of CrossFit Games athletes who overcame bad finishes. Katrin failed to qualify in 2015. Tia barely lost in 2016. Annie suffered heat stroke in 2015 and a mediocre finish in 2016. Mat Fraser lost to Ben Smith in 2015. They are Games athletes not only because of their physical strength, but their mental strength. They have staying power. They practice acceptance and surrender. All these athletes came back and kicked ass.

Practice surrendering. Practice acceptance. Be the best version of yourself.

Oh baby, you should go and love yourself.

Yogic Principle: Self-Study

First of all, I promise not to reference Justin Bieber ever again.

Secondly, who are you?

But seriously. WHO ARE YOU?!

Take a minute to think about it. If I came up to you and asked “Who is Alexa?” or “Who is JJ,” how would you answer? (Insert your name in place of theirs).

Most of us would respond with something like “I’m an architect who lives in Indy.” Or “I’m a student and a new wife.” But your job, your home, your role within your family, etc. do not define you. Your belief system and your experiences do.

Practicing self-study increases your awareness and helps you learn to love and accept yourself. The rewards are endless—happiness, satisfaction, and reciprocity of love and affection. Here’s some tips:

1. Notice how you treat others. Notice what others do that upsets you. Is the problem with them? Or could it be with you? In psychology, projection is the idea that you see in others what is actually within you. For example, pretend Natalie (who is a sweetheart) is very boastful after work-outs. She takes her shirt off to show us her muscles, tells everyone how hard the WOD is, & tells everyone how she’s going to the Games next year. Then one day she works out with Betsy and Betsy destroys her in double unders (cuz she’s freaky fast #JimmyJohnstatus), so Natalie starts telling everyone that Betsy is a show-off. Natalie is projecting herself onto Betsy. It is common for jealousy and discomfort to trigger projection.

2. Stop and ask: Why do you feel this way? When something upsets you, get to the root cause. This can take practice. If you’re like me, first you need time for the emotional outburst to resolve…sometimes I get a little fired up (shrug emoji). A former coach once said to me after I hurt my knee, “This may be the best thing that’s ever happened to you. You can stop relying on your legs.” I was immediately offended and complained to Zane in the privacy of my living room. The root cause was not that it was rude. The root cause was that it was true and that it implied that I wasn’t well-rounded. Get to the root cause and address it.

Self-Study is about knowing yourself and also about loving all facets of who you are, even the parts you’re not proud of. Study yourself and don’t run from what you find. Embrace the glorious Justin Bieber-loving mess that you are.

As always, love yourself and others. And squats. Always love squats.