Mobility class free to BNI members

Mobility class at CrossFit BNI – free to members from Brandon, Valrico, Riverview, and throughout the Tampa Bay Area

Mobility ClassIf you are looking for a way to perform better during your workouts, recover quicker after an intense WOD, or feel better and more refreshed on a daily basis, the CrossFit BNI Mobility Class is what you have been looking for.

Taught by Damion Jones, our Trainer and a licensed Physical Therapist, this 1-hour class is held every Thursday night at 7 p.m. Damion will cover some guided stretches, and mobilizing techniques to help keep an active body, free of strains, pains, range of motion limitations, tightness, and soreness.

This class is free for our BNI memebers and can be tremendously helpful at addressing a number of common problems. See Mike, Beth, or Damion if you have any questions. Registration is required and space is limited, so don’t wait!

Competition Preparation

Competition Preparation Tips & Insights for Any CrossFitter

Competition PreparationMany people are already in the summer competition groove, so it is worth a quick discussion of how to prepare for a competition – physically, mentally, and nutritionally. This blog will discuss these areas, and also give recommendations for how often to compete, and how to recover from a competition.

Most competitions are two days long, with about three workouts each day. Charity competitions and small-box battles are one day, and some of the bigger events are three days (usually with only a workout or strength test on the first day). Regardless of how long your competition is, these are some common important things to consider.

1)     Packing for the competition:  Many competitions announce all the workouts well in advance, so you can know what equipment to bring in advance. The element of surprise does exist, however; so make sure you bring those things you might bring for any potential surprise workout or unannounced tie-breaker. Here is a list of the things I always keep in a plastic tub, and would definitely take with me to a competition:

  • Enough workout clothes (complete set) so I can change into a fresh set of duds for each and every workout if I sweat way too much, or have a clothing or bowel malfunction.
  • Lifting shoes, running shoes, AND Nanos
  • Wrist compression wraps, gymnastic straps, and hand tape
  • Rope-climbing socks / leg protection
  • Arm sleeves (protection for rings or atlas stones)
  • Jump rope
  • Baby wipes, tape, Nu-Skin, Ibuprofen, aspirin, Bandaids…
  • Foam roller, lacrosse ball, and Voodoo Floss
  • Suntan lotion and bug spray
  • Folding chair / pop-up tent / beach towel
  • Cooler full of ice, beverages, and food (and bottle opener)
  • Wrist and head sweat bands
  • Jacket and sweat pants
  • Toilet paper

2)     Eating before the competition: Try not to stray too much from what you normally eat if you have a sensitive digestive system. You do not want to be in the bathroom more than you need to be on competition day. You DO, however, need to eat to prepare yourself for a full day or two of competing – versus only one workout a day.

  • The day prior to the competition, eat and hydrate as you normally do for the breakfast and lunch meals.  For the evening meal, however, stay away from junky/fast food. Eat a higher carbohydrate meal with plenty of protein and good fats that will help you get started for the next day. Lean meats, solid colorful fruits and veggies, and nuts and seeds are good options – Paleo or Zone works well here. If you get gassy from anything (milk, lentils, etc.), it is best to avoid it unless you want your judge to walk away from you mid-workout. Drink a big glass of water a couple of hours before bed.
  • Wake up and eat a small meal with plenty of easy-to-digest proteins, fats, and simple carbs about two or three hours before your first competition. Eggs, fruits, apple fritters, or peanut butter and jelly sandwiches all fit the bill – along with a tall glass of water. Make sure you don’t eat anything that will make you have to go to the bathroom in the middle of your first workout. Coffee is both good and bad in this area. Because most competitions have multiple workouts, avoid the urge to fast, or to drink bullet-proof coffee alone as a breakfast. That will not provide enough fuel going into the second workout.

3)     Sleep well the night before competition days.  Try not to obsess about the workouts, and how you might possibly fare the next day. There is nothing you can possibly do the night before a competition by worrying about it – other than wreck it by not sleeping well.

4)     Get to the competition AT LEAST an hour prior to the first workout / athletes’ meeting / registration. This will allow you to set your area up, get everything you need organized, walk around and check the place out, and scout out where the bathroom are. Make sure you set up somewhere you can see or hear what is going on with the competition so you don’t miss your workout heats.

5)     Eating during the competition: Think small and easily digestible when eating throughout the day(s) of competition. Lean meats, peanut butter sandwiches, fruits, nuts, and vegetables are all good choices. Try to graze throughout the day instead of eating a big meal. Eat something immediately after completing each workout, and drink water throughout the day. Modestly sized protein drinks are a good choice too. Just try not to eat too much, as you do not want to feel bloated for the next workout.

6)     Rest between workouts. Sit down and casually snack on some food and water. Resist the urge to wander around and shop at the vendor tents unless you have a couple of hours or more between each workout. Use whatever mobility tools you brought to massage aching muscles. Use ice from your cooler both to cool down and to ice any swelling or aches. Elevate your feet or lie down if you can.

7)     After a day of competing, eat like a champion! Your body has been working hard all day, and you have been grazing to this point. Replenish your macronutrient stores with a high-carb dinner. Pasta, rice, unprocessed meats, vegetables, and fruits are all good choices; but chances are, almost anything in balance will fit the bill. Just try not to over-indulge on food or alcohol. Many times, people use the day after a competition to socialize over dinner. Most big-chain (non-fast-food) restaurant meals are proportioned for what you need (meat, potatoes, butter, vegetable, beverage…).

Naturally, there are many factors involved in fine-tuning your competition experience. Duration of each workout, length of time waiting between each workout, weather conditions, intensity required in the workout, amount of weight on the bar, and your emotional state during the competition all play into your meal and rest planning.

The best advice anyone has ever given me, was telling me not to worry too much about the other athletes, or the weather conditions, or the type of music they are playing. Everyone is competing in the same environment; and the victor will always be the one who has trained the hardest despite any environmental factor. Be prepared the best you can be, and do the best you can do, and let the pieces fall where they may.

Coming in September: Lift More Oly 2-Day Event at CrossFit BNI

Lift More Oly 2-Day EventAt CrossFit BNI, we are committed to seeing our athletes meet each and every goal they have set for themselves. Whether we’re programming WODs, coaching a skill or movement, or providing a much-needed bit of motivation as the AMRAP clock winds down, our greatest joy comes when we see our athletes break through and accomplish something they might not have previously thought possible.

With that in mind, we are bringing the Lift More Oly 2-Day Olympic Lifting Event to CrossFit BNI. This event - and the coaches who put it on – travels the globe seeking to provide the very best in Olympic lifting instruction. Don’t miss out on this truly unique experience. This seminar covers:

  • Weightlifting theories and practice
  • Progressions practicing bar path and key positions to produce maximum force
  • Cues to build kinesthetic awareness
  • Proper technique for more efficient movement
  • Drills to improve strength and reinforce technique
  • Demonstration of movements for repetition
  • Mental exercises for attempting maximal lift
  • Exercises and drills that are most effective for mastery
  • Nutrition for optimal performance
  • Why Olympic Weightlifting is the most mentally challenging sport

For more information or to register for this event, check out the Eventbrite link below.

Register for the 2-Day event HERE

CrossFit BNI Trainer Dan Haynes

Daniel Haynes

Dan HaynesCrossfit Level 1 Trainer

HOW I EAT

I eat quality foods but don’t measure the amount. For my cheat meal I eat buffalo chicken pizza. I use multivitamins, protein supplements and recovery drinks.

HOW I TRAIN

I do crossfit 5 days a week and run 6 days a week.  My career job allows me time to stay physically active with a hectic schedule.  I like heavy lifting, it’s a must if I want to see results but I don’t overdo it.  Cardio workouts are essential to keep me generally physically prepared.   I keep track of my progress by using an app on my smart phone and friendly competitions at the box.

MY ATHETIC BACKROUND

I played high school sports and a few intermural sports over the past 15 years.  I have completed a marathon and a 200 mile Ragnar relay race.

MY EXPERINCE WITH CROSSFIT

I started crossfit when I got home from a deployment in September of 2011 because I saw a need for me to improve my overall fitness level.  Since then I have improved my Olympic lifts, flexibility, cardiovascular capacity and eating habits.  All of these have happened because of crossfit programming and friends that I have pushed me to new personal bests.

 

FAVORITE WORKOUT OF THE DAY (WOD)

15 min APRAP

 

10 225 Dead lifts

10 24 inch Box Jumps

15 Bar Dips

Levels of CrossFit & Fitness Awareness

Levels of CrossFit & Fitness Awareness

Levels of CrossFit

By Jim Broun, CrossFit BNI Trainer

Over a few decades of doings various things – both professionally and recreationally – I have learned that there are several levels of awareness related to understanding and getting better at your craft.  It seems as though every six years or so as a snobby know-it-all analyst, I would have an awakening and realize that many things I thought I knew about being an analyst were completely different than I perceived.  It wasn’t as if what I was doing was wrong.  I had always been very good as an analyst. I just became aware of the WHY and HOW at a level I hadn’t previously understood, and that changed how I approached being an analyst.

And THAT allowed me to get better as an analyst.

Having been in the CrossFit realm since its inception, I have also noticed the same advancement of my understanding over time; and this has allowed me to progress as an athlete – beyond what I previously thought was possible.

When most people walk into CrossFit for the first time, they see a challenging exercise routine, and imagine the workout is simply an alternative to the LA Fitness drudgery: Back and biceps… Chest and triceps… Leg day… You know the routine.  Some people use the phrase “shock your body” to explain how they perceive that CrossFit will help them lose a few pounds. Some people just needed a financial or social commitment to something that would force them to get into shape. 

This is where most people start their fitness journey – at level one. 

At this level, we have heard a lot of the fitness do’s and don’ts: Diet and exercise are a team. High intensity exercise burns fat. Muscles grow when we force them to work harder than they are accustomed to working.  In this phase, however, we don’t completely know if we want to commit fully to the hype.  Body builders are meatheads, CrossFitters are cultists, and people who have six pack abs are genetic freaks on steroids. You just want to lose a few pounds, or to (giggle) TONE your muscles. This certainly can’t be too strenuous.  So you start your CrossFit journey, and learn how to squat (hopefully).

After a month or so of drinking the CrossFit Kool Ade, you notice that your fitness level has improved by a thousand percent.  You might not be able to do all the movements; but you WANT to someday. You also may not have lost a lot of weight; but you notice that your clothes fit a little looser.  Deep inside you know it is working, so you make a commitment to stick around a while longer. One thing that gets to you is that you seem to always finish last, and are using the pink bar for everything. Man, if you could only get that pull-up thing figured out, you would be kicking some serious ass! 

This is when you hit the second level of awareness. 

You can squat and swing a kettlebell fairly well; but there seems to be a coach within arms length during every workout, and that coach is always correcting your form (nag, nag, nag…).  Chances are, you think you have the super-easy deadlift down pat; but don’t feel comfortable lifting more than 90 pounds for more than a rep or two, and your back feels like you need to take a day off afterwards. You keep hearing coaches say things like “knees out” and “shoulders back”; but those queues don’t really resonate with you yet, and when you DO follow the queues it is uncomfortable.  Chances are, you will ignore these queues until you get injured from not following them; or will only follow them because you see someone else doing it, and lifting a ton more than you can.

People get stuck at level two for a long time.  Self-doubt reigns supreme.  Then people who are newer at CrossFit than you are suddenly doing handstands and muscle-ups, and are leaving you in the fitness dust. You start reading Muscle & Fitness, and soliciting your friends for information on how to get better at everything.  You still, however, half-heartedly approach inch bugs, and are still grabbing the pink bar for cleans and push presses.

Then, one day that light bulb turns on, and that babble that the coach has been spewing at you is suddenly in English! Hips back! Knees out!!! Suddenly your deadlift weight goes to 200 pounds, and your back doesn’t hurt at all after the workout.  All of that silly “form” nonsense suddenly becomes clear – at least for a few movements. 

You are officially at the third level of awareness. 

At this level you make New Year’s resolutions by the hundreds. Every movement has a benchmark that you need to meet. Pull-ups, handstands, a 7-minute Fran time, pistols… You don’t know how, but by the end of the year you will be at the CrossFit Games.

Level three doesn’t last that long, because as soon as you miss 99% of your new resolutions, you become a bit more of a realist in what it takes to get to the next level of your personal fitness.  This is also a phase when PRs mean everything, and the work to get those PRs seems to get ignored.  You may hit a few personal bests in some lifts; but overall your strength and gains are about average for your body type and musculature.

At some point, the realization hits that in order to get better you have to put in hard work. Getting a pull-up is hard when you can’t even hang your body weight by your hands for more than a couple seconds. Handstand push-ups are hard when your push press PR is 45 pounds. 

Level four hits when you finally concede and follow the programming and skill work recommendations.  Form AND function start becoming one.  As people go through this phase, however, they go though it with intent. They have accepted that they need to listen to their body, and discover where and how they can make gains by recording their efforts and the subsequent results.  For people with less then three years in their personal fitness journey, this is a long phase. There is so much to learn about ourselves.

From this point forward, each individual will continue to go through periodic enlightenment.  This enlightenment continues as long as that individual continues to push himself or herself physically. Suddenly, aspects of intensity, pace, nutrition, supplementation, and rest become important. Some people will culminate at this level of awareness, as it takes more time and energy to focus this much on fitness.  

There is a Progression Chart on the wall that uses the terms “beginner”, “intermediate”, “advanced”, and :fire breather”…  That chart approximates the phases or levels of progress – which usually includes both physical capability and level of fitness awareness.  If you are a new CrossFitter, or have never thought about how you are going to progress as a CrossFitter, it’s important to realize that your transformation from desk jockey/soccer mom is much more than just thoughtlessly grinding through a randomized fitness program.  Learn the form.  Get good at the form and the required mobility.  Learn how a 10-minute METCON WOD affects your body versus a 5×5 back squat at 80% of your one rep max. 

Realize that even Veruca didn’t get the golden egg the minute she wanted it.

CrossFit BNI Trainer Damion Jones

Meet BNI Trainer Damion Jones, MSPT, BS, K1/K2 Certified

CrossFit BNI Trainer Damion JonesDamion is a PT with 10+ years of clinical experience in a variety of settings ranging from acute care in hospitals, subacute care in skilled nursing faculties, outpatient rehab, and home health care. He received his Bachelors Degree in Biological Science from Florida State University in 2000 and then earned a Masters Degree in Physical Therapy from Florida A&M University in 2002.

In addition to clinical patient care experience, Damion also ran a rehab department as a Director of Rehab at Bayshore Pointe Nursing and Rehab in south Tampa for 3 years before embarking on his current practice as a contract PT for Supplemental Rehab for the past 4+ years. As a PT, Damion applies the principles of kinesiology (the study of the body in motion) as part of treating a variety of clients each day.

In CrossFit, it is necessary for our joints and muscles to be mobile enough to allow our bodies to move fluidly through various motions and movements in order to be efficient in our workouts. The purpose of this class will be to teach individuals how to safely mobilize joints, increase muscle flexibility, and properly warm-up muscles and tissues to prepare for intense activity as a supplement for the programmed warm-ups and WODs at CrossFit BNI.

CrossFit BNI Trainer Susan Kirkham

CrossFit BNI Trainer Susan KirkhamMeet CrossFit BNI Trainer Susan Kirkham

I am a military brat, and grew up all over the United States.  After majoring in Business Management at Texas State University, I joined the Air Force where I spent 8 years serving our country.  Being active and staying physically fit has always been important to me, however, it wasn’t until I turned 40 that I took a more vested interest in my overall health and fitness.  As a busy mother of three, taking care of myself and being a role model for my girls is very important to me.   At that time, I worked toward my fitness goals by doing what most typical gym go-ers do; I would run two to three times a week and lift weights at the gym on alternate days.
Inspired by others in the fitness industry, and wanting to motivate others to achieve their fitness goals, in 2011, I received my personal training certification with the American Council on Exercise (ACE) and spent several years actively working as a Personal Trainer, both in Tampa and Valrico.  In 2012, I stumbled into a Crossfit Gym.  Having continued my workout routine consistently for three years, I was eager to try something new to stay motivated  and increase my overall level of fitness.  I attended my first class and was hooked.  Not only did Crossfit provide me with the ideal core strength and conditioning program that I needed to stay fit and healthy, but it also enabled me to become part of the Crossfit community.  With my background in personal training, and my desire to teach and motivate others, once I had established myself as a Crossfit Athlete, becoming a Crossfit trainer was a natural progression.
In October of 2013, I received my Crossfit Level 1Trainer Certificate and in January of 2014, I received my Crossfit Weightlifting Trainer Certificate.

CrossFit BNI Trainer Robert Benitez

CrossFit BNI Trainer Robert BenitezMeet CrossFit BNI Trainer Robert Benitez

My name is Robert Benitez. I’m a Crossfit Level 1 Trainer. I was introduced to Crossfit about two years ago and have never looked back. I have always been involved in some sort of physical fitness and organized sports. I also spent many years in and out of the typical gym.  Prior to being introduced to Crossfit,  I never had the motivation needed in that environment to stick to a regime for any length of time. After the first few Crossfit workouts, I was sold on the Crossfit methodology.  The teaming, structure, motivation, coaching, competition, and results have keep me motivated and inspired me to teach others. Its a lifestyle, not just a fitness fad.
What motivates me is seeing progress in others.  I believe to be an affective trainer, you must understand what it takes to motivate and retain your clients. Being able to properly train your clients so they get the most out of the workouts and see the benefits of all their hard work is what continues to keep me motivated and inspired.
I have also judged several Crossfit competitions and appreciate all the great athletes Crossfit has molded in the last few years.

CrossFit BNI Trainer Christy Enos

CrossFit BNI Trainer Christy EnosMeet CrossFit BNI Trainer BNI Christy Enos

I’ve been doing CrossFit for a little over a year now with BNI. I’ve always enjoyed sports and being active while in school, especially volleyball. Once school was over and I was out in the “real world”, I realized it was hard to maintain the weight I was at when I was younger. I tried spin classes, yoga, boot camps and nothing really made me feel or look the way I wanted.

I started running, doing a few half marathons a year, and then one day decided to check out CrossFit on the recommendation of a friend. I watched people doing all kinds of gymnastic movements, and was immediately intrigued. I signed up the same day. I ran the Disney full marathon in January 2013 but after that really focused more on my CrossFit training.

I’ve enjoyed it so much, I decided to become a Level 1 trainer this past October. I love getting the chance to help others see what they capable of, and do more than they ever thought they could.

CrossFit BNI Trainer Omar Marin

CrossFit BNI Trainer Omar MarinMeet CrossFit BNI Trainer Omar Marin

My name is Omar Marin.   I’ve been doing CrossFit for 2 years now and have loved every second of it! Through Crossfit, I’ve learned a lot about what it takes to push my body and others to reach great results.

I have played competitive sports all my life. I grew up on Army Bases around the world where playing sports was the favorite past time of all the kids on base! This is where we picked up baseball for many years but eventually moved on to play Soccer all through elementary to high school. My father played soccer growing up as well so it was always a dream of his to have us follow his footsteps. I met great friends through Soccer but most importantly I learned what it was like to win and lose.   My appetite for winning and competing only grew from there.

While at USF, my fraternity brothers of Sigma Lambda Beta and I played intramural soccer and softball for all four years while majoring in Communication.

It’s been an honor to join the team here at BNI and I hope to grow with each and every one of you. Let’s conquer some Pr’s!