Month: April 2013

Categories
Athlete Profile

Meet Member Cody

image

Name: Cody Bullis

Age: 37

Occupation: Adult Film Star

Previous workout/exercise history before starting CrossFit? Good old fashioned pumping iron. I was doing spin and body pump (I know…) class for cardio. Max and I did a good amount of Kickboxing and Jiu Jitsu. (I don’t know about anyone else but I just got a mental picture of Cody doing body pump and actually laughed out loud.)
CrossFitting Since: Feb 2011 with about a 1 year ‘break’ thrown in the mix.  (Nice way to put that Cody, maybe you and Arpana should talk.)

How did you learn about CrossFit Sting? I know people.

Was it love at first WOD? Pretty much. Anna (Cody’s wife) and I were doing wod’s at Gold’s together so we looked a bit out of place. We’d have bars set up and stuff everywhere, running all over the place, making noise as the guys doing curls and women standing around chatting watched and judged.  (Cody, we would never believe that you were “making noise”, you are always so quiet when you are lifting heavy weights.)

Favorite WOD or movements? Everyone tends to like the stuff they are good at so I like pull-ups, K2E, KB swings – I guess more of the met-con movements. I can’t wait to get my meat hooks back on a rower handle.

Least favorite WOD or Movements? Front squats, thrusters, full snatches, squat cleans. There is a theme, I don’t really like the squat movements very much. They crush my soul.

Favorite CrossFit Sting moment?  I wouldn’t call it one moment but I loved helping set up the space and watch the girls grow the gym out of nothing. I am really proud of you two. (Awww, thanks!  We couldn’t have done it without your help and your continued help.  So, we will putting up the two new GHD’s and then changing out the bar on the rig to the muscle up bar this weekend?)

Why do you CrossFit? So my wife doesn’t leave me for a younger man or Ryan Gosling. (So he can scream and grunt in public and mumble inappropriate things under his breath.)

Tell us something new about you that we don’t already know? I’ve never been into outer space. (I am surprised that was the best you could do Cody.  Thanks for playing!)

Categories
Athlete Profile

Meet member Arpana

 

Look at the progress, pictures don't lie!
Look at the progress, pictures don’t lie!

Name: Arpana

Age: 35

Occupation: Pastry Chef / Owner, Dutch Monkey Doughnuts  (check them out at http://www.dutchmonkeydoughnuts.com/)

Previous workout/exercise history before starting CrossFit? I was that kid who was afraid of PE in grade school. Walked-on to the varsity fencing team at Columbia (or as I called it, anger management). Gained about 40 lbs. in my late teens/early 20s, and lost 50 lbs. over the course of two years by just walking 4 miles a day. Since I hit 30, I’ve needed to do more. Started really working at it last year, with a few half marathons, a marathon, a couple of metric century bike rides, and a triathlon. (Check out Arpana’s before and after picture above.  We can’t take credit for that but we can say we are helping to make her stronger.  Just look at the progress in those few pictures.  Aprana has most recently signed up for the Disney Dopey Challenge which is a 5k the first day, 10K the next day, half marathon the third day and a marathon the last day!  Talk about pushing yourself!)

CrossFitting Since: Nov 12, 2012

How did you learn about CrossFit Sting? Emily Kallos said she was trying it out, and I begged her to let me tag along.

Was it love at first WOD? Yes and no. I felt totally incompetent at first WOD, which just made me want to try it again. And the soreness was epic. I remember my arms being so sore that I messaged Danielle and said, “I don’t know if I should come back tomorrow–I can’t even get my hand close enough to my face to eat.”. (Completely a TRUE story, she emailed me the night before asking if she should come in or rest.)

Favorite WOD or movements? Everything I suck at. Step-ups, hang cleans, etc. I like doing the things I’m terrible at, so that I can see more progress. I love lifting, even though I’m a lightweight, because I can always do 5-10 lbs. more than the last time.

Least favorite WOD or Movements? Wall balls. As many as I’ve done, I can’t seem to go up much in weight.

Favorite CrossFit Sting moment? Describe your experience here. The 10:1, 1:10 burpee/box jump workout where I fell and gashed my shin. It hurt like $#@* hell, but I was so happy about having made it halfway through the workout on a 24″ box that it made everything a little better. And it was totally awesome that my fellow Crossfitters stepped up to help get my kid to school, take me to the emergency room, hold my hand while the doctor shoved needles in my shin (Kathie), while videotaping the whole ordeal (ahem, Danielle).  (Let’s not forget to add that Arpana wears glasses, for depth perception, and was NOT wearing them that morning, ahem!  Even after previous shin encounter with the box.)  Field trip……

image

Why do you CrossFit? Because it makes everything else in my day feel easier: Carrying my kid to bed is easier. Lifting bags of flour and sugar at work is easier. Laundry is easier. Walking the dog is easier. Pushing a shopping cart through Costco is easier. All of the little things that you whine about doing on a daily basis become not such a big deal. And I feel younger. That’s a big reason. The calluses are sexy, right? 😉

Tell us something new about you that we don’t already know? I found out a few weeks before starting CrossFit that I have an irregular heartbeat that basically limits my endurance and speed. I get frustrated when I can’t do things as quickly as other people, or when I have to take breaks to bring my HR back down. CrossFit has been pretty great for me in this respect, because there are so many varied aspects of it. It’s not like running, where you’re either fast or you’re not. I love that I can find things that work for me, and do them well, even if I positively suck at other things. (Arpana has been a great addition to CrossFit Sting and has had a hand in helping the “cool kids class”, the 6:30am class really grow.  We thank you for your help over the past months and your continued support.)

Categories
Athlete Profile

Meet Member Kim W.

Kim

 

Name: Kim Wood

Age: OMG 50 (look at you in that picture, you would never know it!)

Occupation: I am a domestic goddess (maid, chauffeur, and most importantly a MOM!)

Previous workout/exercise history before starting CrossFit? Well over my 50 years of life I was one of the lucky ones. My dad use to call me “Stretch” because I was always tall and skinny. But after having my three children the fat began to settle in. I’m sure you are thinking post baby weight. NOT! I am a freak of nature. With my first child (Justin) I lost 12 pounds, gained the 12 back with an additional 7 pounds and then he weighed 7 pounds. With my second child (Kelsey) I lost 4 pounds and stayed that way throughout my pregnancy and then with my third (Kalyn) I didn’t gain or lose any weight. I am skinniest when I’m pregnant. Well that’s not happening anymore. So I joined a few fitness (beauty) centers, starting running a couple of miles a day but could never stick with anything more than a year. Additional, I am from New Orleans where the food doesn’t get any better. Everything you do revolves around food.

CrossFitting Since: I’ve been doing Crossfit for just about a year

How did you learn about CrossFit Sting? My daughter Kelsey was instructed to do CrossFit as her summer workout from her college volleyball coach. After hearing of the things that she did as CrossFit, I knew there was no way I could ever attempt it. Luckily she talked me into joining and I never looked back. (Kim has really stepped it up and is coming to more classes per week and has even been changing her diet.  She said she feels so much better and is sleeping better.  We even got reports of her WODs she did while on vacation last week!)

Was it love at first WOD? NO! Most definitely not. After my first WOD (whatever that meant at the time) I went home, showered and stayed on the couch the rest of the day and evening. I could not move. Two days later the soreness kicked in. I felt 90 years old and looked that age while trying to walk. But the soreness eventually subsided, of course until the next WOD. It was very hard in the beginning, not that its not hard now, I am just stronger and feel so much better physically and mentally.

Favorite WOD or movements? Well it sure isn’t BURPEES! Who ever invented those needs to be shot. No, TORTURED. I like the GHD machine and the weight lifting.

Least favorite WOD or Movements? Besides BURPEES . . . oh yeah RUNNING! Cardio sucks for me, but thats what I need. I think I’m getting better.  (Kim is definitely getting better and doesn’t have to walk during ANY of the runs anymore including the 800m.)

Favorite CrossFit Sting moment?  Consecutive DU (double under) for those non crossfitters, I didn’t know what it was. I was so excited that after I did one I stopped. Jessica and Danielle helped me to further the number of consecutive DU’s I think I’m at 6. My goal is to do 10 consecutively. CrossFit Sting is an amazing environment to make yourself feel better. It’s a family. Take it from someone who has moved around a lot. I consider everyone at CrossFit Sting my friends. I’ve only lived in Alpharetta for about 20 months and you guys are my FRIENDS!  (We all consider you our family and friend as well.)

Why do you CrossFit? I Crossfit to be strong and healthy. What am I talking about . I want to lose weight. But I now understand how all of those things go hand in hand. I also CrossFit for the friendships. I love our 9:30 a.m. class. I didn’t think I would ever say this, but when I miss a class I feel very guilty. In addition, Saturday Team WOD’s are so much fun. That’s when I get to see all the working class people. HAHA!

Tell us something new about you that we don’t already know? Let’s see, there’s not much you don’t know. I am an open book. Ask me, I’ll tell you. Stan this is for you. I AM FROM “THE WHO DAT NATION” and the SAINTS are the greatest NFL team. GEAUX SAINTS! You already knew this. Tony and I are not married. We are living in sin. We divorced in 2003, got engaged again in 2006 and I’m thinking he has cold feet. Can you imagine he wants to marry the same chick as he did way back in 1986. Well, maybe I’m like wine, I get better with age.

Categories
Mobility

Foam rolling!

It hurts so good....it's supposed to!
It hurts so good….it’s supposed to!

You’ve seen them in the box and many of you have even used them.  However, do you realize what a great tool a foam roller is and can be at home.  The more you can work to release tight sore muscles and increase your flexibility the better you will be able to move during the WOD and prevent any injuries.  We try to incorporate stretching after the WOD but many of you are off doing your own thing or in hurry to get home.  So, whether you work on these techniques in the box or at home……make sure you are working on them!  Here is a great article I found.

Self Myofascial Release Techniques

by Michael Clark, MS, PT, PES, CSCS and Alan Russell, ATC, NASM-PES, CSCS

By performing Self-Myofascial Release techniques on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries. In a nutshell, you can use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. You can perform this program at home, maximizing your recovery time.

Kinetic Chain Concepts

For the health and fitness professional to understand how this “magical” foam roll does all that, a basic understanding of the kinetic chain must be acknowledged. The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament, and fascia), neural system (nerves and CNS), and articular system (joints)6. The kinetic chain works as an integrated functional unit. All components of the kinetic chain exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns, and finally initiates the Cumulative Injury Cycle3,5,10,12.

For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions, and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS (central nervous system). Ultimately, neuromuscular efficiency is compromised , which leads to poor movement patterns, inducing premature fatigue and causing injury. The SMFR (Self-Myofascial Release) Program helps your clients improve muscular balance and performance.

Benefits of Self-Myofascial Release4

• Corrects muscle imbalances • Improves joint range of motion • Relieves muscle soreness and joint stress • Decreases neuromuscular hypertonicity • Increases extensibility of musculotendinous junction • Improves neuromuscular efficiency • Maintains normal functional muscular length

How Does it Work?

A simple review of neuromuscular anatomy is required to apply the neurophysiological concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length, and rate of change to the CNS5,9. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship, and often induces pain1,2,5. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change2,5,7,8. Stimulation of the GTO’s past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension. This phenomenon is referred to as autogenic inhibition2,4,7,11. It is said to be “autogenic” because the contracting agonist is inhibited by its’ own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships, and improves function.

General Guidelines

Hold each position 1-2 minutes for each side (when applicable).  If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.

• Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.

• Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors.  Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.  Clients can perform SMFR Program 1-2 times daily.

Specific Self-Myofascial Release Techniques

IT Band Self-Myofascial Release Technique Iliotibial Tract (IT Band) Position yourself side lying on foam roll. Bottom leg is raised slightly off floor. Maintain head in “neutral” with ears aligned with shoulders. Roll just below hip joint down the lateral thigh to the knee.

Piriformis Self-Myofascial Release with Foam Roller Piriformis Begin positioned as shown with foot crossed to opposite knee. Roll on the posterior hip area. Increase the stretch by pulling the knee toward the opposite shoulder.

Hamstring Foam Roller Massage Hamstring Place hamstrings on the roll with hips unsupported. Feet are crossed to increase leverage. Roll from knee toward posterior hip while keeping quadriceps tightened.

Quadriceps Self-Myofascial Release Quadriceps Body is positioned prone with quadriceps on foam roll. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteals) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral thigh.

Tensor Fascia Latae (TFL) Foam Roll Exercise Tensor Fascia Latae (TFL) Position the body as described above. Foam roll is placed just lateral to the anterior pelvic bone (ASIS).

Adductor Foam Roll Adductor Extend the thigh and place foam roll in the groin region with body prone on the floor. Be cautious when rolling near the adductor complex origins at the pelvis.

Latissimus Latissimus Position yourself side lying with arm outstretched and foam roll placed in axillary area. Thumb is pointed up to pre-stretch the latissumus dorsi muscle. Movement during this technique is minimal.

Rhomboids Self-Myofascial Release Rhomboids Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall. While maintaining abdominal Draw-In position, raise hips until unsupported. Also stabilize the head in “neutral.” Roll mid-back area on the foam.

Choosing a Foam Roller

When choosing a foam roll, product density is very important. If the foam is too soft, less than adequate tissue massage is applied. On the other hand, if the foam is too hard, bruising and more advanced soft-tissue trauma may occur, leading to further restriction, initiation of the inflammatory process, decreased range of motion, pain, and decreased performance.

Categories
Athlete Profile

Meet member Jenna H.

image

Name: Jenna

Age: 26

Occupation: Middle School Teacher

Previous workout/exercise history before starting CrossFit? the infamous elliptical workout at LA Fitness

CrossFitting Since: December 2010

How did you learn about CrossFit Sting? I’ve been CrossFitting with Danielle and Jessica for over 2 years and was so excited when they opened up Crossfit Sting! I couldn’t turn down the black and yellow!  (Jenna is a Georgia Tech grad!)

Was it love at first WOD? No, not at all. I think most people didn’t think I’d make it a month (me neither). Once I started seeing improvements in my lifts and skills, I began to really enjoy it. I’ve never enjoyed “working out” before, but with the amazing company at CrossFit Sting, it’s always fun! (even if it hurts!)  (We have to admit that we didn’t think Jenna would last either when we all started over 2 years ago.  Those of you that have feared the box and had to have your hand held.  Jenna can relate.  However, the changes we have seen in Jenna in the past 2-3 months is just awesome.  She has become a beast.  Lifting heavy weights and improving her times dramatically!  It has been so great to watch her.)

Favorite WOD or movements? I like working on my strength with the olympic lifts: Cleans, Clean and Jerk, etc. I tend to prefer upper body strength, because I have beastly strong shoulders.  (She left out booty shaking in the middle of the WOD and photo bombing.)

Least favorite WOD or Movements? Anything that gives me an asthma attack: wall balls, thrusters, wall balls, thrusters…

Favorite CrossFit Sting moment? Describe your experience here. Of course, I have more than one favorite. My favorite CrossFit Sting moments are mostly from the Saturday team WODs. I love getting to work together with other people to accomplish a goal. Another one of my favorite moments would be finally getting to Power Clean 100lbs after dealing with an injury for nearly 6 months. It’s a great feeling to be back! (pun intended).  (Jenna sent this to me a few weeks ago and yesterday she got a 100# hang clean and just missed 105#.  Next time we do 1RM power cleans she will get more than 100#, I am sure of it!  This is what it all about “measurable” progress!)

Why do you CrossFit? I CrossFit to beat my Irish- Italian carb-loving genetics! Also I need to get in shape, so I can land a rich husband.  (Forgot to mention earlier that Jenna has a great sense of humor…oh wait, she is not kidding!)

Tell us something new about you that we don’t already know? I got a pony for my sixteenth birthday.