Come on in for a couple of hours to get some work done. Do some heavy lifting or work on a WOD missed. Even some mobility time with bands or a foam roller. There is always something to do!
Reminder/ News and Notes:
Limited hours Tuesday for the holiday. No early am classes (5:30 and 6:30) and no late classes (6 and 7.) However we will open the gym for the entire afternoon from 11-4 for free time and open gym. Come in to do the WOD, work on lifting or bar work if you are home during the day.
Please contact Shane or fill out the sign up sheet for your Guatemala CrossFit 502 tshirt.
The Deuce! A Oly lifting/CrossFit competition is this Saturday at CrossFit Rise in Schaumburg. A great opportunity to watch some Olympic lifting done by fellow CrossFitters. $5 admission.
Mudathon July 21. 10:45 wave is booked, but there are many other waves. Join our CFB family and get muddy in Valpo on this 3 mile obstacle course.
Team Swim WOD Saturday July 28th. 10 am till noon. Bring kids and spouses to play after the WOD.
CrossFit emphasizes going out and trying new/different sports. Today is no exception. Go to Olive Park (Ohio St. Beach) and go for a swim. Water is only waist deep and you can swim along the break wall for 1 mile round trip. Take a bike ride through the Forest Preserve, there is a great 9 mile loop with a parking lot at 151st and Oak Park Ave. Take a yoga class to loosen up. Be creative in doing something different today.
News & Notes
CrossFit Rise is running an Oly lifting/CrossFit competition, The Deuce, Saturday and Sunday July 7-8. http://www.crossfitrise.com/2012-the-deuce/ You can enter for $60 or be a spectator for $5. A great opportunity to be a part of the larger CF community in Chicagoland.
Also in preparation for our paleo challenge we will be offering a recipe swap. We are asking you to bring paleo recipes you found worked well and tasted good. We will set up a 3 ring binder where we can place all dropped off offerings. If you have a recipe from the internet go ahead and email it to team@crossfitbeverly.com and we will print it for the book.
As Classes are getting fuller, we are going to need to implement a sign in through MindBody. You all have an account where you can sign up for the class of your choice. Please click the “sign up now” then follow the instructions. We offer 8 classes a day with plenty of room in most. We will need to start enforcing the cap of 10 athletes per class. If you don’t reserve a spot through MindBody we may insist you can’t participate in the class if it is at capacity when you arrive. However, this doesn’t mean you can blanket reserve a certain class and not show up. If you miss 2 classes you reserve we will override any future reservations for that class and remove it. I know this all sounds harsh, but we need to insure a certain amount of respect for the community as a whole. We really hope you understand these policies, but as the community has grown, rules need to be put in place which is fair for all of us.
Please respect class times. We start classes on the hour, if you arrive late you are behind in your warm up which in turn makes you unready for the tutorial for the skill. The group then needs to wait and the whole class is behind. We understand traffic and events out of your control, but please be courteous to your fellow athletes and your coaches who are prompt and prepared for class.
As July 4th falls on a Wednesday we will not be open. We have decided that July 3rd will most likely be a day where people might be travelling or going to watch fireworks at neighboring communities. I, John, will be in Michigan with my family from Sunday till Wednesday with Jay and Chris running classes. Sunday open gym will remain and Monday will see no changes to the schedule. However, we will have a limited schedule Tuesday July 3rd as Jay will be at his firehouse the night before. We will not have 5:30 and 6:30 am but 9 and 10 am will be available. We will only offer early afternoon classes at 4 and 5, there will be no 6 or 7 pm Tuesday night. We will, however, open the gym all day between 11 and 4 for open gym.
We hope everyone understands and will make appropriate arrangements.
Hey all! Shane is taking orders for t-shirts from Guatemala, CrossFit 502 and there may be some concern they will need time to fill an order of some substance. Olga’s dad will be checking in to check on inventory so what we are looking for is a fairly accurate count of how many tees we would like to have come home with Olga and Shane.
Please either respond to this post or write on the white board in the box soonest.
When chickens are housed indoors and deprived of greens, their meat and eggs also become artificially low in omega-3s. Eggs from pastured hens can contain as much as 10 times more omega-3s than eggs from factory hens.[9]
It has been estimated that only 40 percent of Americans consume an adequate supply of omega-3 fatty acids. Twenty percent have blood levels so low that they cannot be detected. Switching to the meat, milk, and dairy products of grass-fed animals is one way to restore this vital nutrient to your diet.
The CLA Bonus. Meat and dairy products from grass-fed ruminants are the richest known source of another type of good fat called “conjugated linoleic acid” or CLA. When ruminants are raised on fresh pasture alone, their products contain from three to five times more CLA than products from animals fed conventional diets. (A steak from the most marbled grass-fed animals will have the most CLA ,as much of the CLA is stored in fat cells.)
CLA may be one of our most potent defenses against cancer. In laboratory animals, a very small percentage of CLA-a mere 0.1 percent of total calories-greatly reduced tumor growth. There is new evidence that CLA may also reduce cancer risk in humans. In a Finnish study, women who had the highest levels of CLA in their diet, had a 60 percent lower risk of breast cancer than those with the lowest levels. Switching from grain-fed to grassfed meat and dairy products places women in this lowest risk category. Researcher Tilak Dhiman from Utah State University estimates that you may be able to lower your risk of cancer simply by eating the following grassfed products each day: one glass of whole milk, one ounce of cheese, and one serving of meat. You would have to eat five times that amount of grain-fed meat and dairy products to get the same level of protection.
Vitamin E. In addition to being higher in omega-3s and CLA, meat from grassfed animals is also higher in vitamin E. The graph below shows vitamin E levels in meat from: 1) feedlot cattle, 2) feedlot cattle given high doses of synthetic vitamin E (1,000 IU per day), and 3) cattle raised on fresh pasture with no added supplements. The meat from the pastured cattle is four times higher in vitamin E than the meat from the feedlot cattle and, interestingly, almost twice as high as the meat from the feedlot cattle given vitamin E supplements. In humans, vitamin E is linked with a lower risk of heart disease and cancer. This potent antioxidant may also have anti-aging properties. Most Americans are deficient in vitamin E.
http://games.crossfit.com
CrossFit Beverly YELP
