Todays’ Workout

21, 18, 15, 12, 9, 6, 3  rep rounds for time of:

Dead lifts (135/ 95)

Over Head Walking Lunge (45/25)

Push Ups

Wall Balls (20/14)

Post time to complete to comments.

The Fountain of Youth

“The Fountain of Youth is a legendary spring that reputedly restores the youth of anyone who drinks of its waters.”

- Wikipedia

My five-year-old son used to take a music class every Thursday. To participate in class, each child had to an have an adult stay with them in class. Most of the children came with mom or dad, but there was one child who came with an older lady every week. One week, we got a chance to talk when the adults were not needed for part of the class. I assumed that the older lady was the other child’s grandmother and that she was about 70 years old. She mentioned that she had just had a birthday and that she was now 85 years old. I told her that there was no way that she was that old, hoping not to offend her. She said,

“We are never old; we just get older.”

Her full-time job is caring for her grand and great-grand kids and taking them to their after school activities. She is the family taxi driver. She told me that she had just joined Curves so that she could maintain her youthful figure. She has a theory that if she ever stopped moving or sat down for too long, she might not get back up. To prevent this from happening to her husband, she made him come out of retirement twice. She didn’t want him sitting down all the time. Now he works at Dick’s Sporting Goods in the golf department about 20 hours a week. He definitely keeps moving to keep up with his wife.

This really got me thinking… is there a fountain of youth? If there is, how do we find it? And when we find it, is it possible to keep it? I want to be that great-grand mother. I’m not ready to be 85 now, but I want to age like her. She truly is aging gracefully. She has kept moving her whole life and never intends to stop moving. She believes she has found the Fountain of Youth: Movement.

Our bodies were designed to move. If we eat to fuel our bodies, and exercise to build strength and endurance, we must also consider the benefits of increasing the mobility of our tissues.

Stretch every day. Make a habit of stretching tight muscles and areas that might be sore.
Participate in an exercise program. Exercising 3-6 times a week helps maintain flexible tissues.
Use a Foam Roller. Applying pressure to sore, tight areas of the body, increases blood flow and circulation to soft tissues.
Use a mobility program. This mobility program takes 4-10 minutes per day and is an easy way to keep on top of stretching and rolling. I use this one everyday. It has made a huge difference in my flexibility and recovery after workouts.
Make a conscious effort to move. Walk when you can, stretch when you can. Move, Move, Move!

I think we have the Fountain of Youth at our disposal all the time. I don’t think it is something that we must search for or buy. It is something that you do. Everyday!

Get moving! Get Stronger2day!
-Coach Rise

Todays’ Workout

Endurance WOD or Open Gym

Choose ONE of the Following Sports:

Run, Row, Swim, Bike

Tabata:

8 x 20 second at 100%/ 10 seconds rest

Post sport and times to comments.

RARE Yoga

This Thursday will mark our fourth week of yoga at Rare. If you haven’t made it to a class yet, you don’t know what you are missing! Yoga has
many benefits including improved posture, strength, flexibility, balance and relaxation. It also has been shown to improve breathing and lung capacity
which can carry over to your workouts. Last but not least it can benefit your heart through lowering your blood pressure and slowing your heart rate.
I’ve been fortunate enough to attend all three classes so far and I feel great! Classes are held at Rare every Thursday night at 7 pm and are free to all
unlimited members. All other members can attend classes for the bargain price of $10 per class. Come out and give it a try!
-Coach Jim

Todays’ Workout

“Filthy Fifty”

For time:

50 x Box Jumps (24/20)

50 x Jumping Pullups

50 x Kettlebell Swings (35/25)

50 x Walking Lunges

50 x Knees to Elbows

50 x Push Press (45/35)

50 x Back Extentions

50 x Wallballs (20/14)

50 x Burpees

50 x Double Unders

Post time to complete to comments.

What Is RARE CrossFit?

If someone asked you this question, what would be your response? A place to work out? A community? Your extended family or friends? etc. etc.
In your own words, what would define those four letters, R.A.R.E.? Think about it for a few minutes and post your thoughts. Your response may be featured on our upcoming RARE sweatshirt or t-shirt design.
-Coach Lee

Todays’ Workout

5 rounds for time:

Row 200 Meters

15x  Power Snatch (95/65)

Post time to complete to comments.

Phytic Acid

Any information you find about a Paleo or Primal diet will essentially tell you that if you get rid of the grains, you’ll get rid of your gut, and hat’s what most of us are in search of, right? Nobody likes carrying around a spare tire or an extra butt cheek. Between Crossfit and a Paleo or Primal diet that extra fat goes away pretty quickly and if you stick to it– it will be gone permanently. But by decreasing grains you don’t just decrease fat stores, but you will also decrease your consumption of phytic acid. “Phytic acid is the principal storage form of phosphorus in many plant tissues, especially the bran portion of grains and other seeds. It contains the mineral phosphorus tightly bound in a snowflake-like molecule. In humans and animals with one stomach, the phosphorus is not readily bioavailable. In addition to blocking phosphorus availability, the “arms” of the phytic acid molecule readily bind with other minerals, such as calcium, magnesium, iron and zinc, making them unavailable as well. In this form, the compound is referred to as phytate” (Weston A. Price). Essentially, phytic acid will block the absorption of vitamins and minerals that you work so hard to make sure you get throughout the day.

Phew, good thing you stopped eating bread, huh? It is, and you should know that phytic acid is also present in beans, seeds, and nuts. The Paleo and Primal Diets prohibit beans but encourage the consumption of nuts and seeds, just like our Paleolithic ancestors. The way nuts and seeds are grown and consumed now is different than during the Paleolithic era, the use of fertilizers and chemicals can increase the amount of phytic acid in foods, and without soaking and sprouting them to make them more digestible we’re left with all of that phytic acid in our bodies. Soaking and sprouting nuts and seeds gets rid of a lot of the phytic acid and is an easy step to make sure your snacks are more digestible.

“Buuuut, Coach Lauren, I’ve already cut out grains, soy, and Ding Dongs, you’re telling me now I need to soak my nuts???” If you are consuming mass quantities of nuts and seeds, then yes, I would highly suggest it. I get a lot of my fats from olive oil and butter and I don’t eat tons of nuts and nut butters, therefore I do not soak and sprout nuts and seeds. I’m not trying to rain on your parade, if you’re eating a Paleo diet you have already vastly improved your health, we are just here to increase your knowledge! If you’re still eating beans and grains, take a much closer look at your diet and how it is affecting your health! You’re not designed to eat that stuff! To learn more look at this article from Weston A. Price http://www.westonaprice.org/food-features/living-with-phytic-acid
-Coach Lauren

Todays’ Workout

Overhead Squat
3, 3, 3, 3, 3, 3

Core:
25 x GHD sit ups or 50 AB Mat sit ups

25 x Reverse Hyper or Back extentions

Post loads used to comments.

*** RARE CrossFIt will be CLOSED on Saturday, January 21st. Please come down to CrossFit Charlottesville to cheer for your fellow RARE Athletes ***

Try Something New

It’s a new year and many people have set goals and started working towards them, but is it different…is it something new? I know many people who set the same couple of goals every year, sometimes they reach them, sometimes they don’t. What I love about CrossFit is that it challenges us with something new each and every day. The minute you think you have something mastered, something else needs to be worked on, and you realize you can be better each and every day.  I personally set new goals for the upcoming year during the month of November, I don’t wait until January 1st.  I set a couple of big goals and many, many small ones to to achieve the larger ones…..and they are always different!

So…..today…..think about what you have set out to achieve this year, is it different than last year?  Challenge yourself!!!

Think about and set a BIG, FAT, HAIRY, AUDACIOUS GOAL that you would like to achieve this year.  Maybe it’s running a marathon or competing in some sort of CrossFit event, maybe it’s finishing your degree or getting the job you always wanted…..just make sure it’s something new and strive to go get it!

Your coaches at RARE are always here to help!  Sound off in comments and let everyone know what you are going to achieve that is different this year than last year.
-Coach Adam

Todays’ Workout

Endurance WOD or Open Gym

Choose ONE of the Following Sports:

Run: 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row: 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Swim: 6 x 2:00 TT, rest 4:00 between each effort

Bike: 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Post sport and times to comments.

*** RARE CrossFIt will be CLOSED on Saturday, January 21st. Please come down to CrossFit Charlottesville to cheer for your fellow RARE Athletes ***

Superfit

Crossfit Charlottesville will be holding their 3rd annual Superfit games this weekend. The event continues to grow each year and this year is sold out with 200 men and women competing. Rare will be taking a large group of competitors and spectators down for the weekend. The games will be held at the Boys and Girls Club in Charlottesville Virginia. Saturday’s events will kick off around 8:30 am and run until around 6pm. Sunday’s events will start at 8 am and finish around 3 pm. There will be a $10 cash only spectator fee at the door each day. I would like to encourage everyone to try and make it down either one or both days to check out some great local competitors and of course to cheer on our great Rare athletes! It should be an awesome weekend!
-Coach Jim

Todays’ Workout

3 Rounds for time:

Run 400 Meters

20 x Push Press (115/ 75)

10 x Burpees

Post time to complete to comments.