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Strongpoint CrossFit

May Athlete Spotlight: Devon O'Connor

16 May

by: Ryan Miller Published in News & Updates

My CrossFit journey began in January 2012. My best friend and fellow Strongpoint Crossfitter, Ms.Rachel Bush, introduced me to CrossFit. I was intimidated at first because I was not familiar with CrossFit at all so learning the terminology and the different movements were brand new to me. Plus, my background is running so I could run half-marathons but could not do a push-up or pull-up. With Ryan and Jimmy's coaching and encouragement, I persevered and steadily have been getting stronger and seeing results. It is a great sense of accomplishment to go from not being able to do a movement such as climbing a rope to one day it clicks and you realize you are at the top of the rope! I am pleased with my progress in four months and I look forward to continue working on my skills and becoming a better athlete. CrossFit has changed the way I view training, nutrition, and recovery to help maintain balance while still striving for excellence.

1.What is your favorite exercise or WOD?
Hero WOD’s are motivating because they present an opportunity to push yourself harder to honor our fallen heroes.

2.What is your least favorite exercise or WOD?
I do not have one at this time. I view all work-outs as opportunities for growth. One particular area of growth is upper body strength. Overhead movements still need a lot of practice. 

3.What motivates you to show up and perform day-after-day?
Setting goals each day whether it be a long term goal such as running a full marathon or a small goal such as adding an additional 5 pounds of weight to the bar keep me focused. Also, the Strongpoint community is outstanding. The support from Ryan and Jimmy is stellar and the community is very welcoming, supportive, and encouraging. I look forward to class everyday because you get to see your friends and we are all there to work hard and have fun while doing so.

4.What negative thoughts hold you back from being your best?
Negative self-talk that creates unnecessary anxiety. For example, right before a race I start thinking of all the things I could have done to prepare for a race instead of all the things I did do to prepare. This creates anxiety that can inhibit performance. 

5.What has been your most memorable moment at Strongpoint CrossFit?
I have two. Finding out I was selected as the May Spotlight Athlete and then achieving my first RX ever with Karen the same day. My second memorable moment was getting to the top of the rope climb for the first time. 

6. What has been your least favorite moment at Strongpoint CrossFit?
My least favorite moment does not exist! 

7. What is your favorite quote from Strongpoint CrossFit?
"Strong people are harder to kill than weak people, and more useful in general." Rippetoe Ryan quoted this on my first day of fundamentals and it made me realize CrossFit was like nothing I had ever experienced. 

8.What do you want to accomplish with your training in the next year?
I want to run a half-marathon in under 2 hours, run a full marathon, be able to do more WOD's RX, and successful completion of CrossFit Level 1 certification. 

Coach's Comments: Like most new joins, Devon had that, "what did I get myself into" look when she joined the gym in January. She has since become one of the most consistent members and proponents of the gym. Devon demonstrates a positive attitude and strong work ethic at all times. She routinely shows up early and stays late to work on skills and has coordinated several outside-the-box activities that have made the community even stronger. Devon has improved virtually every facet of her fitness since joining Strongpoint to include setting a new PR on her first half marathon after joining the gym. She recently registered for the CrossFit Level I Certification being held in Jacksonville in August. We are very proud to name Devon our Spotlight Athlete for May and look forward to adding her to the coaching staff later in the summer!

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Hydration Matters

14 May

by: Ryan Miller Published in News & Updates

Summer is right around the corner in Jax and much higher temperatures are sure to begin very soon. Sufficient hydration is imperative to successfully maintaining an aggressive training schedule throughout the summer months. Water is the largest component of the human body composing between 45-70% of the mass of a person’s body. Not surprisingly, inadequate hydration cannot only adversely affect performance in the gym, but can lead to a host of heat related illnesses like heat cramps, heat exhaustion, and heat stroke.

According to the National Strength and Conditioning Association, sedentary women and men should consume 2.7 and 3.7 liters of water per day, respectively. This total includes water ingested both in the liquid form and that ingested through foods. However, athletes may have significantly higher water requirements due to fluid loss during training especially in hot and humid climates. Sweat loss can significantly increase fluid requirements and continuous sweating during prolonged exercise may require as much as 1.9 quarts per hour.

Water consumption alone is not enough for optimum performance. Athletes must consume electrolytes as well in order to ensure an adequate balance of water to electrolytes in the body. The major electrolytes lost in sweat are sodium chloride (salt) and potassium. Consumption of these electrolytes may take the form of additional salt added to food, pickles, citrus fruits, melons, strawberries, tomatoes, bananas, potatoes, sports drinks, and chocolate milk.

The following schedule may be useful for pre-training, during training, and post-training fluid replacement:

1. Pre-session: Consume 16 fluid ounces of cool water or sports drink within two hours prior to exercise.

2. During Session: Drink continuously (6-8 fluid ounces every 15 minutes). The thirst mechanism does not adequately signal the body to drink more during intense activity. Athletes must be aware of this and drink continuously during training regardless of perceived thirst.

3. Post-session: Ideal fluid replacement depends largely on the duration and intensity of exercise; however, athletes are well-served to refuel with a post-workout drink consisting of carbohydrate, protein, and electrolytes. Athletes should replenish a minimum of 1 pint of water for every pound lost during exercise and weight should be returned to normal prior to beginning the next training session. The final step is to have a full meal consisting of a blend of carbohydrate, protein, and fat within two hours after exercise.

Warning Signs: Heat cramps are an early sign of dehydration and athletes should be aware of this as a sign that they need to replace fluids and electrolytes. Cramping of the toes, calves, hamstrings, and quadriceps are particularly prevalent. Cramps are an early warning sign of what may become a much more serious heat-related illness and should be addressed immediately to avoid more serious damage.

Monitoring: The eyeball method is an easy and effective way to monitor hydration status. Simply observe the color of your urine. Light colored urine with a yellow tint indicates that you are adequately hydrated. Dark urine indicates the opposite and that you are at risk for a host of complications unless immediate action is taken to replenish fluids. Be aware that multi-vitamins and certain foods like beets may also make urine appear darker than normal. See the attached chart for specific guidance pertaining to fluid replacement guidance based on urine color. Feel free to ask a coach if you have any questions.

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