August 2019 Newsletter

During this month, we will continue to work on skill and technique of the Olympic lifts. Several times per week, we will perform a complex..
Neil Curran
September 18, 2020
What’s Up With Programming?!

During this month, we will continue to work on skill and technique of the Olympic lifts. Several times per week, we will perform a complex that will force us to focus on the timing within each movement. During our MetCons this month we will also work toward maximizing those technique gains through barbell cycling. It’s important to remember that we want to maximize intensity during this time, but not sacrifice the technique. In short, and as always scale accordingly. Our strength program will continue as always with a heavy emphasis on the posterior chain.

Gym Members

Olympic Lifting Update

Our 2nd annual In House Olympic Lifting Meet was held a few weekends ago and it could not have gone any better! We had 14 total lifters participate and some plenty of others around to help and cheer on their fellow members! We spent 12+ weeks preparing for this meet – breaking down technique, adding weights, and focusing. All of the work and effort was definitely seen that day. Congratulations to Cris S, Ashley B, Jen J, John G, Thad , Bill C, Craig K, Adam R, Dan W, Alex P, Ryan B, Max M, Jonathan B, and Enrique R on their lifts for the day!

Our new block of Olympic Lifting programming will begin Saturday August 10th. This 12 week block will focus on power in the second pull (think from the knee to the hips) and building strength and confidence in catch positions. This cycle will be great for beginners to those that have been at this for awhile. And as always, programming is available in SugarWOD – so feel free to try it out in open gym times if 7:30 Saturday is too early!

Gym Members

Members of the Month

Our Members of the Month for August are long time members Angela Eve and Tasso K! These two are often found in the noon class and getting in extra work after. They are also the super talented folks who are so kind to take pictures during the Open to make you all look like badasses while working out! We love having them as part of our community and we value everything they do.  

Click the picture to go to the video!

Monthly Challenge Board

This month is ROWING! There are 2 goal options for the month – RX = 15,000m accumulated or RX+ = 21,097m (half marathon) accumulated. So come on in to class early or stay a bit after and spend some quality time with a rower! Keep track of your distance on the board!

Movement Board
The Masters Tour- Garage Games

This September CrossFit CE is joining the Garage Games to host the 2019 Masters Tour competition in Chicago, IL! Divisions from 30 to 70+ for RX and Scaled and a new adaptive division. With a local event leaderboard AND a global ANNUAL leaderboard, this event is a qualifier for the Master of the Masters Championship event to be held in the spring of 2020 where the top of the annual leaderboard face off. So don’t delay, sign up today and get your name on that leaderboard! If you aren’t looking to participate (or can not) we will still need plenty of volunteers to help out through the day! If you would like to volunteer please email Dana at

For more information and to register follow the link below:

2019 Masters Tour – Chicago, IL

Working Out in the HEAT

Pushing yourself in the summer heat could help improve your performance in all aspects. There is science behind how heat can help improve fitness levels: Researchers from the University of Oregon tracked the performance of 12 very high-level cyclists (10 male, two female) over a 10-day training period (with two days off in the middle) in 100-degree heat. Another control group did the exact same exercise regimen in a much more comfortable, 55-degree room. Both groups worked in 30% humidity. Researchers discovered that the cyclists who worked through the heat improved their performance by 7% (a noticeable and significant amount in cycling), while the control group did not show any improvement. What surprised researchers most was that the experimental group not only showed that they had achieved a level of heat acclimation, but the training also helped them to function better in cooler environments.

Most importantly, how can we keep ourselves safe? Elevating your core body temperature so much that you pass out (or worse!) during a workout is not going to get you to the 2020 CrossFit Games, so it’s up to you to know your limits as well as acclimatize yourself before you push your limits! Here are the magic numbers you need to know to maximize your heat acclimation:

101 – The number of degrees Fahrenheit you need to elevate your core body temperature during training sessions

60 – The number of minutes you want to have that elevated core temperature maintained during your heat training to make sure that you’re truly getting the heat acclimation benefits

5 to 10 – The number of days you need to train in the heat. “To really heat acclimate the way we’re talking about, someone has to really go out and exercise in the heat for five to ten days, with pretty significant exposure at times,” Minson says. Just be sure to follow warm-weather precautions to keep from overly stressing your body.

Safety Tips for Hot Workouts

Drink up. You obviously sweat more as it gets hotter and more humid, so you’ve got to make sure you’re replacing all those fluids as you workout in such extreme weather. Consuming 16 to 24 ounces of water a couple hours before exercising in hot temperatures. Past that, take in another six to eight ounces of fluids every 15 to 20 minutes of exercise. If you’re looking to do something moderate for less than an hour, water should be fine, but anything more intense will require sports drinks to get those carbohydrates and electrolytes.

Mind the humidity. Humidity is also a huge factor to take into account, and it’s something Minson’s study didn’t test for. “The principle way in which the body cools itself during exercise is through sweat,” Dr. Bryant says. “It hits our skin’s surface and it evaporates to cool the body. In a humid environment, you don’t experience as much of that evaporative cooling effect because the environment is already pretty saturated with fluid.” Bryant says to consider moving activity indoors on days that are extremely hot and humid, since it just makes the environment particularly stressful on your body.
Don’t go overboard. Finally, know that you can still be in good shape without heat acclimating. Minson and Bryant each say they only recommend it to very fit, competitive athletes who need to be ready for weather extremes and/or want to get an edge.

Don’t go overboard. Finally, know that you can still be in good shape without heat acclimating. Minson and Bryant each say they only recommend it to very fit, competitive athletes who need to be ready for weather extremes and/or want to get an edge.

Still, if you’re a serious recreational athlete planning to run a marathon or compete in some sort of weekend-long competition, it’s better to get your training in when the heat is on and be ready in case you’re up against 95-degree weather with high humidity at your next event. There, you might feel tempted to push your body past its limits, but in training, you have the chance to improve your heat acclimation and conditioning over time without pushing yourself too hard. Make sure to wear breathable clothing and don’t go overboard on intensity during the first couple hot workouts.

Save the Dates

*** If you’re interested in safer beauty products check out the link and reach out to Holly with any questions!

Beauty Counter – Holly Cornille

***If you’re interested in checking out CBD oil to help with inflammation and soreness check out the link and reach out to Dana with any questions!

CBD Oil – Herbstrong

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