in Delano - Crow River CrossFit RSS Feed




  • Avoiding The Quick Fix

    At the gym, you will hear us talk about the importance of paying attention to nutrition. You might even be participating in a New Year’s challenge focusing on gaining consistency with eating healthy foods. Hopefully you’ve seen the nutrition pyramid depicting the importance of nutrition when it comes to getting the most out of your workouts. By paying attention to nutrition,
    addressing behavior change
    , and focusing on consistently fueling with real foods, we get the best results in the gym. Outside the gym, we gain so much more. By paying attention to nutrition long term, not just during a 4- or 6-week challenge, we have the best chance of achieving a life ....

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  • It is the end of the day, and I am short on protein, what do I do?

    Sometimes, our days do NOT go as planned. We measure our food out into our containers, prepare the snacks, and pack our lunch p ack for the day ahead. Then, something happens. An unavoidable work lunch comes up, or we forget our food in the car. For whatever reason, the pre-portioned meals we worked so hard to prepare are out of our reach. So instead, we adjust, we order a balanced meal and do our best to stay on track. Even if you tried your best to stay on track, you may not hit your goals as you had hoped for that day. Your fat may be a little high, your protein may be a little low--that 40/30/30 breakdown that you tried to hard to meet is now out of reach. We often hear ....

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  • The CrossFit Open at Crow River

    The CrossFit Open at Crow River
    The CrossFit Open is a world-wide online competition, a series of five workouts – typically offering scaled and Rx workout options. Now, most of us aren’t regional or games hopeful athletes, but we can still have a lot of fun with the CrossFit Open competition. Five weeks, five workouts, five times the fun! At Crow River, we will host the Open workouts on Saturday nights, starting around 4 p.m. Anyone can do this!
    The very first time I did the open, I had only been at Crow River for about two months (I started in late December) and did mostly kettlebells and a little CrossFit. All the workouts were modified for me, and Renee made sure the ....

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  • Progress Is Not A Straight Line

    There are two misconceptions about losing weight and eating healthy in the long term that can be mentally challenging to overcome: 1. It is only hard at the beginning 2. Progress is a straight line We usually focus on the start of the healthy eating process. You start with action steps, slowly learn how to eat the right balance of foods, and adopt healthy habits that help you reach your goals. Those first few months feel like they are the hardest. However, there can be just as many challenges 1, 5 or 10 years in, and it is important to recognize that in order to be successful in the long term. For example, one summer, you may have a string of weddings. The following winter, you may ....

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  • Who Are You Doing It For?

    Nobody wants to feel like the odd person out. We don't like unnecessary added attention, and we do not want the choices we make to be mocked or questioned. When you choose to eat healthy or go to the gym regularly or sleep 8 hours a night, sometimes, we have to be prepared for all of those things to happen. The actions or words of those around us are constantly pulling us back towards our old habits. A common scenario that we all struggle with is the workplace lunch. You are sitting in a lunchroom around a group of people that you work with and they see exactly what you are eating. Something as simple as "Wow, you are a healthy eater," or "Are you sure you don't want a cookie" (for the ....

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  • What does it look like when you are ON?

    That feeling when you have everything together and organized… How does this impact your self care , in particular, your nutrition and exercise patterns? When you feel ON, you may find it effortless to get to the gym regularly, grocery shop for healthy foods, do some meal prep and eat those healthy foods on a consistent basis. You may also feel so good that it’s effortless to socialize, wear nicer clothes that show off your rockin’ gym body, take time to do your hair. That ON feeling is AWESOME. Now, I have an assignment for you. Make a list of what it looks like for you to be ON. Now, take a minute to explore what it looks like when you are OFF. Very much the ....

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  • Excuses - We All Make Them

    When it comes to nutrition, what excuses do you find yourself using that derail efforts to stay on track? A common one I hear is… and confession, something that I find myself saying… “ Its just hard to stay consistent… ” Making healthy choices on a consistent basis, and staying on track with your health and wellness goals is hard. That is true. It is ok to feel like this is hard. Rather than staying stuck with these excuses, my challenge for you, if you find yourself making this excuse, is to make a list of things that are hard. Your list may look something like this:
    Losing weight
    Meal prepping and working out on a consistent basis - longer than a ....

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  • A Story About a Girl Named β€œFran”

    If you’re new to CrossFit, you might not have met Fran yet. You will soon enough. She’s a tough cookie, a real lung burner. And if you’ve been doing CrossFit for a few years, you likely know why she’s a tough cookie. Fran is a benchmark workout: 21-15-9 Thrusters and Pull-ups for time. Elite athletes finish Fran in less than two and a half minutes. For most of us, that seems impossibly fast. But, this story isn’t about the fastest person to ever finish Fran – it is a story about the typical person in the gym who wants to increase their level of fitness. CrossFit has a key component – relative intensity. Physiologically and psychologically you want ....

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  • I Will!

    I should , I will, I can’t , I will Fitness, health and wellness includes more than just what happens inside the gyms walls . CrossFit in particular encourages you to always learn new sports, try new things and learn new skills. Several new motivational signs are being added to our walls. One new sign is up in the office at the gym, “Results or Excuses, you can’t have both.” For many years, I lived a life of excuses – I’m too tired, I’ll start tomorrow, I’m too nervous, I don’t know how to do that. I first walked into Crow River almost 3 years ago, full of what I couldn’t do and what I was afraid to do. Full of those ....

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  • It's Not That Simple (or is it?)

    https://www.youtube.com/watch?v=r9lsfIWp9Fo I watched a great moving recently (on Amazon Prime) about the boxer Vinny Pazienza. The movie, Bleed For This , was a very inspirational movie. For those of you not familiar with Vinny's story, he was a boxer in the 80's and 90's. He won titles in multiple weight divisions. However, that wasn't the great part of the story. Shortly after his Light Middleweight victory against Gilbert Dele, he was involvedin a motor vehicle accident that resulted in a serious neck fracture. As part of the treatment, he wore a "halo" for several months while his vertebrae healed. Against doctors advice, he began training just days later, and in only 13 ....

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