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A Great Weekend for 215!

groupLet’s recap the weekend: “We rolled deep, worked hard, and finished proud”. Let me explain a little further…

Ladies ofIt was such an awesome feeling to get there and see so many members of 215. I’m not just talking about the fourteen athletes who competed this weekend, but also the other dozen or so that showed up to support them. Our support and encouragement extended to others and made a great impression, including an athlete from another gym who had arrived solo. He reached out afterward to thank us for how supportive our people were to him and how much he enjoyed meeting everyone.

CarolynIt was impossible to miss our presence at CrossFit Aspire. We had an athlete in nearly every heat, and each time they managed to get the attention of the emcee. As a coach, I can’t explain the feeling of hearing your gym’s name being called out every five minutes. To all the athletes who competed, I thank you for that wonderful gift and the feeling of pride you gave me – #proudparent.

Throughout the day, 215 athletes rocked heats, won workouts, and overall… well, we’ll get to that. Our morning started with dominance on the women’s side of the competition.  Two of our competitors put on a clinic in double unders, as Rachel and Michelle scored the highest and second highest in their respective divisions. Shortly after that came one of the more exciting moments of the day: Katelyn Murray, after one failed attempt, became the only girl to complete a 155 pound thruster, setting a PR and securing first place in that workout in the intermediate division. The list of 215 accomplishments goes on and is arguably too lengthy to write out in detail… but I’m going to do it anyway.podium

All day long, our women were a force to be reckoned with.  As many of you know, both Katelyn and Carly landed on the podium Saturday, finishing in first and third respectively in the intermediate division.  Meanwhile, Becca, Carolyn, Rachel, Anne Marie, and Jeannine took places 7-11, with strong showings throughout the competition.  Carrying the 215 banner in the women’s novice division, Christa, Michelle, and Melissa had strong finishes in each of their workouts, setting PRs along the way.

PatOur 215 men also gave us a lot to be proud of.  After rehabbing himself with help from Rachel and RARE Physical Therapy, Patrick finished eighth overall out of 56 athletes and even scored second place in workout three. [Oh yeah, workout three was a heavy deadlift and run.  Did I mention that Patrick’s injury was to his back? Nice job, Ray.] Dave had our best finish for the men with fourth place overall, including a first place finish in the second workout. Adam and Adler did amazing as well, and certainly repped the 215 as well the next person. There is so much more – for full details on scores for the day you can check out the score board HERE! and click on CrossFit Aspire.

jeannine“…finished proud.” And that we did. Not just because of the podium or impressive finishes within each event, but because we were the strongest team there. This weekend was one of my proudest moments as a coach, right up there with highlights such as this year’s Regionals and August’s Summer Slam competition.  Thank you for reminding me why I do what I do, and that I have the greatest job I could imagine.

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Grocery Shopping and Festivus Games

PHL17 Shop Rite Trip

phl17shopping

If you missed it this morning, here is the latest installment of Zach and Micah’s shopping trip to Shop Rite.

FESTIVUS GAMES

crossfitaspire

We have about 13 athletes competing in the Festivus Games hosted by CrossFit Aspire this Saturday, October 19th!  We would LOVE to see support from the 215 community so if you are looking to spectate and cheer on your friends come join the party!

PAYMENT SWITCH TO WODIFY

Have you updated your payment information yet from Mindbody to Wodify? All 215 members should have received a newsletter last week with instructions regarding how to update their payment information in Wodify. Who does this apply to? Anybody who still uses Mindbody to process their membership. Those who update of their information by October 18th, will be eligible to win a free month of membership! If you did not receive the newsletter please email [email protected]

DO YOU HAVE A FRIEND OR FAMILY MEMBER WHO WANTS TO TRY CROSSFIT?

The next cycle of On Ramp begins Monday, October 28th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings the first week and Monday and Wednesday the second week all at 7pm with potential for schedule changes. If you cannot make the group class times we also offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information.

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CrossFit 215 Takes on the Kitchen!

PHLNutrition2

Beautifying for his Live debut

If you missed it last week here is the latest segment of our 60 Day Fitness Challenge with Zach Lashway that aired live. Coach Kyle talks paleo nutrition and the importance of fueling the body properly to perform.

Tune in this Wednesday at 6:19 am to see Micah and Zach’s shopping trip to Shop Rite!

Payment Switch to Wodify

All 215 members should have received a newsletter today with instructions regarding how to update their payment information in Wodify. Who does this apply to? Anybody who still uses Mindbody to process their membership. Those who update of their information by October 18th, will be eligible to win a free month of membership! If you did not receive the newsletter please email [email protected]

Do You Have a Friend or Family Member Who Wants to Try CrossFit?

The next cycle of On Ramp begins Monday, October 28th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings the first week and Monday and Wednesday the second week all at 7pm with potential for schedule changes. If you cannot make the group class times we also offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information.

Read

10 Reasons to Try CrossFit

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Updates on The CrossFit 215 Team

We have some really exciting news about updates to the Crossfit 215 Team and some great partnerships

Partnerships

CF215 has created two amazing partnerships in our on going mission to support our athletes in every way possible. Let me first start by saying that in any attempt to advance the performance of the human body, we are going to run into certain inalienable conditions along the way. no different that other machines in your life, the human needs a check up and routine maintenance now and then. For this reason, we have created to amazing partnerships with companies that will operate out of our training facility.

You may have seen her working with athletes, or even spoken with some of her success stories already, but our first partnership is with R.A.R.E Physical Therapy, founded by Rachel Shanok.

R.A.R.E.’s mission is early recognition and effective intervention for movement dysfunction and injury. R.A.R.E.’s understanding of both the body and the athlete minimizes time out of the box and allows for a faster, more complete recovery. The recipe is simple:  Recognize. Address. Recover. and Excel.

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To learn more about Rachel and her practice her in East Falls, check out her website.

Our second partnership has to do with routine maintenance of the body and is with Julie Read of The Working Body. Julie is licensed massage therapist who uses a variety of different massage techniques in her therapy practice. The Working Body’s mission is:

“To educate people about the benefits of massage and encourage them to choose it as part of their rehabilitative practice in recovering from an injury or simply from using their muscles day to day. We believe that an open conversation begins the healing process by understanding the gains from massage. After initial goals are reached, The Working Body promotes turning this rehabilitative practice into a preventative practice with regular massage.”

For the next 30 days (Oct. 15th through Nov. 15th), with the purchase of your first massage, get $20 off of your second massage

juliet

 

New Coaches

Julie is also finishing up her intern process and has started teaching classes at 215. Her knowledge of the human body through her massage education gives her a great background to help each athlete exceed in reaching their bodies full potential. That knowledge mixed with her own experience as an athlete, which includes some bumps and bruises along the way, make her very cognizant of helping you treat your body right and listening fully to all that it is trying to tell you. Look for her on the schedule and make sure you attend a couple of her classes.

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Cassie has come to us from a variety of coaching backgrounds. As the owner of Trap Door Athletics (the folks who produce the Winter Warmer and the Liberty Box League), she is on the forefront of professionalizing our sport in Philadelphia and beyond. This background in running and programming for competitive events mixed with her experience as an athlete gives her a view on coaching that aligns well with the team at 215. Her warm ups and movement preps reflect her years of experience as an athlete and knowing how to get the body ready for war.

Cassie began her CrossFit career 4 years ago after a brief, but passionate, love affair with endurance sports. Following the a marathon in 2011, she has yet to run more than 4 miles since! Following another brief, but far less passionate love affair with being a lawyer, she ventured out on her own and founded Trap Door Athletics . Her affair with CrossFit — coaching, competing, and running a business that caters to the community — endures. We are happy to continue to support her habit, which is her addiction to helping people through sport and coaching.

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CF215 Community Support

phl17nutrition

If you missed the live segment this morning on PHL17 we will post the link in the next few days when it becomes available.

Vote for YESS! Group PA

CF215 Member Melissa’s group for stroke survivors is in the running for the 3rd Annual RAISE Awards. Please support her by voting for the YESS! Group. You can vote everyday. For more information please see below.

This group, started in September 2012, provides education, support, and socialization to the younger stroke population and their caregivers. The YESS! Group is for stroke survivors who are 18-60 years old. The issues faced by younger stroke survivors are profoundly different from older stroke survivors. YESS! Group participants are, in many cases, still raising young children, finishing their own education and establishing their careers. Twice-monthly group meetings allow members to share their recovery information and feature guest speakers who provide important information regarding community resources, stroke services and lifestyle changes to prevent recurrent strokes. The treatment team in the Stroke Comprehensive Outpatient Rehab Program at Moss Rehab works closely with the group. The YESS! Group is the first of its kind in the Philadelphia region and its goal is to empower people to take ownership of their situation.

Vote HERE

Festivus Games

We have a bunch of athletes competing in the Festivus Games hosted by CrossFit Aspire next Saturday, October 19th. We would love to see support from the 215 community next weekend so please mark your calendars!

RUNNING FOR LEUKEMIA LYMPHOMA SOCIETY

Thank you to all of the 215ers who graciously donated to Phil’s fundraising efforts! He is only $100 away from reaching his goal of $3,000! Read Phil’s story here.

WHYY Y12K TUNE IN, LACE UP!

CF215 member Julie Gannaway is directing a 12K race on Saturday, November 9th in Fairmount Park. If you would like to participate in and/or support this event please see details below!

Now in its fifth year, the WHYY Y12K is a 12 kilometer (7.45 mile) family-friendly road race great for serious runners, weekend warriors, and first-timers alike! In addition to the 12K, race day events include the Fred 5K (in honor of Fred Rogers’ lifelong commitment to the welfare of children), the 3K Family Walk/Run, and Y Kids Family Fit Zone. Proceeds benefit WHYY.

 

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PHL17 Challenge Update

phl17shopping

Some of you might be seeing Zach Lashway from PHL17 around the gym more these days as he continues to make huge progress in his training here at CrossFit215. If you see Zach in passing or in class make sure to introduce yourself and welcome him to the community! If you missed last week’s segment that aired on PHL17 including an update on his training you can view the video here.

We are going LIVE tomorrow!

Make sure to tune into PHL17 tomorrow as Zach goes LIVE at 7:49am ( a teaser around 7:39am) with our very own coach Kyle to discuss paleo nutrition!

 

 

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Running for Leukemia Lymphoma Society

LLS

CF215 Member Phil Sorrentino is raising funds for the Leukemia Lymphoma Society. We would love to see some support from our community to help Phil achieve his goal! The run is October 19th  and he only needs $275 to reach his goal of $3,000! Below is Phil’s story.

In February of 2012 I was diagnosed with stage 2, Hodgkin’s Lymphoma.  Over the course of the next 12 months I had a few surgeries and I began a regiment of Chemotherapy (ABVD).
Before cancer, I was arguably in the best shape of my life and I tried my best to stay as active as possible through treatment.
In the early months of 2013 I was cleared and the disease was officially in remission.   I immediately started back on my road to recovery which included classes @CF215, boxing, and running.  I decided to join the Leukemia Lymphoma Society’s Team in Training in an effort to get my health back and to take an active role in the fight against blood cancer.  It’s been great way for me to raise awareness about the disease and work on my health goals simultaneously.  I’ll be running in the Runner’s World 10k in October to raise money for this cause.
Please use the link in this email to donate online quickly and securely plus learn more about my progress. You will receive a confirmation of your donation by email and I will be notified as soon as you make your donation.http://pages.teamintraining.org/epa/rnwrld1013/philipEach donation helps accelerate finding a cure for leukemia, lymphoma and myeloma. Nearly 958,000 Americans are battling these blood cancers. I am hoping that my participation in Team In Training will help bring them hope and support.On behalf of The Leukemia & Lymphoma Society, thank you very much for your support. I greatly appreciate your generosity.

Thank you,

Philip Sorrentino

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Payment Switch to Wodify

All 215 members should have received a newsletter today with instructions regarding how to update their payment information in Wodify. Those who update their information by October 18th, will be eligible to win a free month of membership! If you did not receive the newsletter please email [email protected]

 WHYY Y12K Tune In, Lace Up!

CF215 member Julie Gannaway is directing a 12K race on Saturday, November 9th in Fairmount Park. If you would like to participate in and/or support this event please see details below!

Now in its fifth year, the WHYY Y12K is a 12 kilometer (7.45 mile) family-friendly road race great for serious runners, weekend warriors, and first-timers alike! In addition to the 12K, race day events include the Fred 5K (in honor of Fred Rogers’ lifelong commitment to the welfare of children), the 3K Family Walk/Run, and Y Kids Family Fit Zone. Proceeds benefit WHYY.

Festivus Training This Saturday

Those who are competing in Festivus on October 19th will have another opportunity to test the workouts during 10am class this Saturday. If you want to get in a few touches before game day please come prepared!

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Women's Outing and On Ramp

linvilla

Women’s Outing

All ladies of 215 are invited to an outing at Linvilla Orchards tomorrow Sunday, October 5th. We are leaving the gym at 11am if you would like to carpool and expect to be there until late afternoon. If you have any questions email [email protected]

Linvilla Orchards
137 West Knowlton Road
Media, PA
610-876-8796
http://www.linvilla.com/

Enjoy live music and entertainment, hayrides, train rides, pony rides, face painting, straw bale and cornfield mazes, pick-your-own apples, candy and caramel apples, Jack-o-lantern exhibit and our annual Costume Parade. Open from mid-September through early November.
also includes fishing, apple, peaches and veggie picking. 35 minutes away

On Ramp

The next cycle of On Ramp begins Monday, October 7th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings the first week and Monday and Wednesday the second week all at 7pm with potential for schedule changes. Additionally, we offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information.

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The Art of Rest

Partner Competition_653

This gentleman knows how to rest

As we approach our second week of de-loading after a VERY successful strength cycle I thought it was fitting to share the below article titled “The Art of Rest.” While the body is pretty amazing in how resilient it can be when recovering from stress, we all need reminders now and then about how important it is to take care of our bodies.

Recently, there has been a lot of media attention criticizing CrossFit for its riskiness in possibly causing  rhabdomyolysis. The article titled “CrossFit’s Dirty Little Secret” has gone viral and even fallen into the hands of my mom who was concerned enough to email me and ask if I knew about the risks. While I am not going to turn this into a long winded retort trying to defend anything and everything CrossFit, I will say the entire philosophy behind the programming of CrossFit215 is to make you fitter, stronger, and healthier while achieving these things in the safest and most responsible manner possible. Is there a risk to injury? Always. There is a risk in everything you do. I personally have heard of more injuries occurring from athletes getting hurt or pulling muscles during recreational activities because they didn’t warm up or stretch beforehand. If anyone has any serious concerns about rhabdo or would like to discuss this topic further please feel free to contact us personally. At the end of the day, we encourage and instruct all of our clients to use common sense, listen to your body, and rest properly.

“The Art of Rest”

by Paul Ingraham, Vancouver, Canada

Resting “properly” is trickier and more important than most people realize. When you are injured, how much rest is enough rest? Is there such a thing as too much rest? What if you get out of shape or lose muscle? Is it necessary to rest completely, or is it adequate to rest only the injured part? Is “taking it easy” enough, and for how long? How do you know when to lay off and when to “use it or lose it”? How can you rest anatomy that you need to use all day, every day?

These questions aren’t especially difficult to answer with regards to most ordinary injuries — you sprain an ankle, you stay off it for a while, no big deal. No “art of rest” there!

They become more of a challenge when there is more at stake, when you have an injury that is not healing well and is dragging on and on, or a pain problem that cannot quite be diagnosed. It is more difficult and more important when you are hurt in a way that keeps you from earning a living, or in a body part that is hard to stop using (feet), or when the amount of rest required for healing seems to be cruel and unusual punishment, as with many overuse injuries — injuries that almost always strike at the heart of your work or play.

Both patients and professionals often pay lip service to the importance of rest, while in practice are nearly ignoring it, or even defying it. Patients are often even encouraged to do precisely the opposite of rest: to “work through” their pain, to push too hard too soon, to value on-going performance and fitness over rehabilitation. The number of cases where resting is actually treated like a meaningful strategy seem to be outnumbered about 10 to 1 by the cases where it is given only the most token consideration.

Until those numbers reverse, it’s a topic well worth writing about.

Bourne concentrated on rest and mobility. From somewhere in his forgotten past he understood that recovery depended upon both and he applied rigid discipline to both.

The Bourne Identity, by Robert Ludlum, p137

 

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“Dangerous”

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