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Blog Archive

Check out April’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

At Verve and CrossFit Rosslyn, we know that getting fit takes some serious hard work. It takes a certain mindset to make it through a tough workout while motivating yourself and others along the way. We like to recognize those who not only show growth and determination within our programming, but also inspires others to be their best!

Congrats to this month’s Client Spotlight, Teddy Rojanadit! With his positive and humorous energy that he brings to our classes, Teddy Rojanadit is hard to miss! And his hard work and dedication to our CrossFit and Pure Strength programming has truly paid off. He recently hit a Clean & Jerk PR of #125! Read his story below!


Please introduce yourself and what brought you to Verve Health & Fitness/CrossFit Rosslyn.

I first encountered CrossFit a few years ago when I worked with someone that owned a gym in Old Town. She’d often badger me to come in for a class, but at that time I didn’t want to commit to something I knew little about. Over the years, I learned more and more about it from other traditional gym-goers but still never felt motivated to take the next step. Naturally, like 70% of the nation, I gave CrossFit a try as a new year’s resolution in January 2016.
Prior to working out at Verve/CFR, what was your fitness/athletic background?

I was a swimmer nearly all my childhood but stopped in high school. I prioritized sleep over 5 am practice. After gaining the freshman 60 in college (I went from 120lbs to 180lbs by the end of sophomore year), I realized I needed to get back to work and started running and exercising again. I would dread the gym, but CrossFit has given me a whole new level of motivation.

What was your initial impression after your first training session/group class at Verve/CFR?

I came for a tour prior to my first class and the first question I asked Tim was, ‘Am I going to die?’ I don’t really remember my first session/group class that much (probably because I blacked out) but I did remember feeling amazing and accomplished afterward. After the first class, I couldn’t walk for a week.
What was your biggest challenge with starting your fitness regimen at Verve/CFR?

I remember thinking to myself how out of shape I was when I first started doing CrossFit. I felt like my whole exercising life was a lie because all the coaches would tell me what I was doing incorrectly which was pretty much everything. After a couple of months and a lot of frustrations, I was able to master the complex lifts.

Please share with us some of your proudest fitness accomplishments.

I have so many proud accomplishments! But I will have to say my proudest accomplishment was probably the Memorial Day ‘Maupin’ WOD. I still couldn’t believe that I completed this workout before the 50-minute time cap. I just remember feeling like I just ran a 50k, but I didn’t.

To this day I still feel proud with every new accomplishment. Whether if it’s the best time on the scoreboard, or beating out my max weight. But I know, I’m still a work in progress.

What are your favorite and least favorite exercises?

My least favorite exercise is probably rowing and burpees. There would be days when they combine these two for the WOD and I just want to die!

I think my favorite is anything with a jerks complex – I’m not sure why but it’s so fun for me!

Outside of working with the Verve/CFR trainers, what’s the biggest difference that you’ve noticed in your day-to-day life?

The biggest difference I’ve noticed in my day-to-day life is definitely feeling more fit and healthier. Working out was always a way for me to relieve stress from work and other extracurricular. I don’t crave unhealthy food like I used to and more aware with what I consume. I’m also definitely more confident and wanting to try other physical activities outside of CrossFit.

What are your future fitness goals?

I would love to master a handstand push up and double-unders. Possibly gain 10lbs. It’s funny how hard it was when you want to lose weight and now it’s hard for me to gain weight!

What advice would you give to someone who is just starting their fitness journey?

The advice I would give to someone just starting a new fitness journey is to be patient with yourself. It takes time to evolve and learn the techniques. I know sometimes it’s frustrating when you can’t get a move right or you feel like you’re stuck. Make sure you listen to your coaches; they are the resource to achieve your goals. Also, keeping a ‘diary/journal’ of all your weights and achievements. It’s fun to look back at how much you’ve improved 6 months to a year ago.

Share something random about yourself!

I do not have a favorite color.

Check out March’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

JOIN IN ON THIS YEAR’S OPEN WORKOUTS
EVERY SATURDAY @ 10AM FROM
FEBRUARY 25TH MARCH 25TH

All CrossFitters are encouraged to participate! 
Spectators are welcomed!
For more information on The Open and to register, go to games.crossfit.com

Check out February’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

Food photograph designed by Jcomp - Freepik.comThe month of January is replete with resolutions for exercise and dieting. This article is about the diet aspect of those resolutions and how to hack your diet in a way for your change in body composition to last beyond the first few months of the year.

My first reaction when I hear someone is going on a diet, is usually to cringe. It is from my experience that dieting is not always done in a way to produce lasting weight loss effects. By lasting effects, I mean the weight does not stay off, which is typically the goal. Some diets can also throw your insulin levels and hormonal balance into a tailspin, resulting in the wrong impact on your waistline. A lot of diets get a great reputation because people lose a significant amount of weight on them within the first three to six months. These nutrition plans then get buzz when the person starts telling friends that they seemingly found a magical pill for weight loss. Unfortunately, too often I see that same person gain the weight back once the diet is over or they have given up on resolutions. The reason for the rebound back to the old weight is that the diet plan was not sustainable over a long period of time. The individual’s long term habits never changed. If a diet is too extreme (e.g. cutting out all carbs, or cutting out 500 calories a day), one is likely to come out of the diet in an extreme way. Below are a few sustainable nutrition solutions for weight loss to last:

  1. Cut back on your unhealthy foods gradually. Make a plan to cut a few ounces out of a sugary food every week. Or if you have a dessert food five times a week, try instead having it only two to three times.
  2. Find a healthier substitute for your cheat foods (and stick to it). This can be as simple as substituting a piece of fruit for a cookie. The piece of fruit still has sugar but it also most likely has enough fiber to keep you full longer. Dark chocolate can be a good substitute for milk chocolate, for all you chocolate lovers. Studies show dark chocolate satiates a person more than milk chocolate so you end up having your cravings satisfied with less of it. If you enjoy pizza once a week, avoid places like Jumbo Slice or Domino’s, and visit a shop with fresher, more natural ingredients.
  3. Do not reintroduce unhealthy foods that you do not miss back into your routine. If you end up not craving an unhealthy food that you did not eat for a month, keep abstaining from it. Avoid going back to that food just because your diet is over and it may be convenient. Keep replacing it with a healthy option so that the healthy option becomes the new normal.
  4. If you cut calories for weight loss, SLOWLY up the calorie intake once the diet is over. Your body adapts to lower calorie counts and becomes efficient at recruiting energy with the lower counts after a while. If you go immediately back to your old levels, while engaging in the same amount of activity, in the short term your body will store those excess calories as fat. You will end up where you started. It is better to add calories slowly into your diet. On the other side, you do want to add those calories eventually, especially if you were at a relatively low calorie count to begin with. Let’s say you cut your calories from 2200-1800 for a six week period. If you stay at that level of 1800 calories, then the next time you want to lose weight, you may have to cut to 1600 calories, then 1400, and so on. You can end up at a dangerously consumption easily. It’s a cycle that you can dodge by gradually upping your calorie count over the course of a couple months to pre-diet levels.
  5. All calories are not created equal. The quality of calorie you ingest can have benefits on your body composition as well. Sugar is processed differently than fish, which is processed differently than spinach. If you can eat foods that are nutrient-rich instead of junk foods then those calories will do more for your overall goals. You have probably heard of the saying “calories in versus calories out.” The thought behind this saying is that if someone burns more calories than they ingest, then they will lose weight. The saying is obviously simplistic because the quality of food you put in your body goes a long way as well.

Follow these rules and you’ll have less bread to break up. Normally when I talk about diet to a client, there is a glaring unhealthy cheat food, that they know they need to cut out. Whether that is snacking when bored at the office, pints of ice cream on the weekend, late night eating, etc. If this sounds like you, and you gain control of those habits, you will be well on your way to lasting weight loss. I hope these tips help. These are the habits that are easy to control and are most likely to last until the next new year.


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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