Water and Hydration

Water and Hydration

We are mostly made up of water.  About 55 to 60% of our body is water.  In fact, our body composition determines how much water is in our body since different types of cells contain different amounts of water.  For example, fat tissue is about 25% water, whereas muscle tissue is closer to 75% water.  

Getting enough water for your body is important for many reasons, including bringing nutrients to our cells and removing waste, lubricating our joints, and regulating our body temperature.  In order to keep our body functioning well, we need to make sure we properly hydrate and maintain our fluid balance, which is the relationship between the water going into your body and the water going out.

What is the CrossFit Prescription?

What is the CrossFit Prescription?

Greg Glassman is the owner and creator of CrossFit.  When he began, he saw the need for an overhaul of the fitness industry.  He had a group of men and women that he worked with as he was creating his fitness program.  He originally began training them on a schedule of 5 days on 2 days off.  He soon saw a pattern.  By the fourth day fatigue and soreness were setting in and they weren’t performing up to par.  He then switched to a 3 on 1 off schedule.  This seemed to be the best suited for high intensity exercise and was better for optimizing recovery.

Macronutrients: Carbohydrates

Macronutrients: Carbohydrates

Last week we talked a little bit about macronutrients, and specifically protein.  The second of the three macronutrients in carbohydrates.  Carbohydrates are very important to our body.  They are the primary source of immediate energy for all of your body's cells.  There are two main types of carbohydrates, simple carbohydrates and complex carbohydrates. Both types of carbohydrates are digested into the most simple form of sugar before absorbed by our body.  However, complex carbohydrates, or healthier carbs, are digested and absorbed much slower than the less healthy simple carbs.  Once they are broken down and absorbed, these sugars are used by our liver to fill energy stores, including powering our brain. 

What is the CrossFit Open?

What is the CrossFit Open?

Many of you have seen CrossFit on television, or posts on social media of people competing in the CrossFit Games.  The road to the games begin with the Open.  The Open lasts 5 weeks.  There is a workout announced each week during the five weeks.  Anyone who registers for the Open will have roughly 4 days to complete the workout and post their score online.  All competitive CrossFitters who will make their way to the games, will complete these workouts and the top scorers will have an invitation to Regionals.  

Macronutrients: Protein

Macronutrients: Protein

If you’ve ever looked into different nutrition options or diet plans, you may have heard of counting macros.  This is a plan where you determine a specific macronutrient count for each of the three macronutrients and then eat the amount of food needed to meet these counts. This is often an effective plan for many people to help them meet their goals, whether it be weight loss, muscle gain, or improved athletic performance.

Why do a Challenge?

Why do a Challenge?

Have you ever tried to lose weight?  Have you ever tried a diet where you had to eliminate foods?  Were you successful but only temporarily?  

At CrossFit Erie we take a different approach to help you reach your goals.  We understand that not everyone fits in the same box.  Some love meat, some are vegetarian, some love bread.  We take an honest approach.  You don’t have to eliminate cake 100% of the time, but you also can’t eat cake everyday and expect to lose weight either.  We need balance.

What is Scaling?

What is Scaling?

What is Rx? What does scaling mean and how do I know what to do when?

Our gym posts a new WOD or workout of the day, each day.  Each listed workout will have a set of skills.  Let's say tomorrow is rowing, pull-ups, and kettlebell swings.  To do the workout Rx or as prescribed, you will row the intended meters, do pull-ups without assistance, and do the kettlebell swings at the recommended weight listed on the board.  When completed, you can say you did the workout Rx.

A New Year, A Better You

A New Year, A Better You

My facebook feed is filled with many fitness centers and blog writers.   As the new year approaches, everyone is telling me this New Year, I can be a “New Me”.  I think they have missed the mark a little.  

I want to be a better me.  I have been through phases in my life where I have tried, but failed, at making changes.  Is there a way to make changes and make them stick?  Can you finally find success in your personal sticking point?  We think you can and we would love to help you.  

Four Quick Breakfasts

Four Quick Breakfasts

Here are four quick, super simple breakfasts we like at my house, with practically no recipe required. Each meal also has a nice balance of carbs and protein, which is great for after a workout. I have to admit, I don’t personally like yogurt much, but my husband does and he eats the yogurt options often (he doubles the amount I eat). I figured I should add something besides just egg options. ;)