gym

2019 CrossFit Open and Ampersand's 2nd Annual Intramural!

The Open is coming… AND WE ARE EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE.

This year we are excited to make participating in the Open even more fun! 

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Don’t let it intimidate you. It doesn’t matter where you place and YOU DEFINITELY WILL NOT BE LAST! There are countless thousands of people every year who don’t finish all 5 workouts and we want to help you avoid that. Also, there is a SCALED division so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

We typically do the Open every year, with a Friday Night Lights WOD. But this year will be different. We will follow along and do all the same workouts on the exact same timeline BUT we choose two captains to run teams in our gym. This years Captains will be chosen by us!

These captains are huge parts of our Ampersand community, they work hard, have great attitudes and are sure to help us keep it FUN! Because, that is our aim. Fun. No crazy cutthroat attitudes. No nasty trash talking (well maybe a little.. ;). Just throwing down on some good ol’ fashioned CrossFit style workouts with the rest of Ampersand while we all compete against each other in an internal, CrossFit Ampersand-only competition.

POINTS

Don’t worry, you won’t “drag a team down”. Everyone can contribute points. All you have to do is show up AND there will be surprise opportunities to gain points for your team that don’t require you to do any working out! Here’s the scoring system:

+1 Point – Attendance: every member of a team that completes an Open workout at CrossFit Ampersand AND records their score in SugarWOD each week earns one point. Maximum one point per athlete per workout. This goes for Rx, Scaled and Modified competitors!

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+1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit Ampersand for each workout (Rx & Scaled as written only - not modified) gets an extra point for their team.

Spirit of the Open: Earn points for participating in themes, volunteering to judge others, helping keep things organized, etc, etc, etc.

REGISTRATION

THE ONLY THING YOU NEED TO DO TO PARTICIPATE IN THE INTRAMURAL OPEN IS TO REGISTER FOR THE CROSSFIT GAMES OPEN! DON’T WORRY IF YOU ARE NEW OR UNSURE ABOUT YOUR ABILITY LEVEL. THERE IS A SCALED DIVISION!

Registration for the Open can be done at games.crossfit.com starting January 11th, 2019 and please make sure to choose CrossFit Ampersand as your Affiliate.

DRAFT

We will be doing a live video on February 2nd to have our Draft. All athletes who are registered for the CrossFit Games Open before that date will be automatically put into the Draft pool and will be randomly selected onto a team. We will release all the details of the Draft ASAP so you can find out what team you are on. After the Draft, the Captains have freedom to recruit the remainder of the gym and they’ll be asking YOU!

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Coaches will be split up and placed onto different Intramural teams to keep it fair and even. Captains choose athlete names in random order out of a hat. Team Captains will rotate draws, and then notify the athletes of their team that they have been drafted!

THATS WHERE YOU COME IN! If you are not signed up for The Open by the time of the Draft then you’ll be courted by one of our Team Captains to join their team – probably more than one. Pick the funnest team!

Our Open workouts will take place at every group class time on Friday, building to Friday Night Lights which will begin at 4:30 p.m. There will be a heat sign-up on a whiteboard which will be available first come first serve. Please show up as early as possible to sign up for a heat, help judge, take pictures and cheer everyone on! Bring friends or family to spectate and contribute to the cheering crowd!

FIVE WEEKS - FEB. 22-MARCH 22

Friday, February 22 @ 4:30 p.m.  – 19.1

Friday, March 1 @ 4:30 p.m. – 19.2

Friday, March 8 @ 4:30 p.m. – 19.3

Friday, March 15 @ 4:30 p.m. – 19.4

Friday, March 22 @ 4:30 p.m.  – 19.5

👇🏼Peep the sweet slideshow 👇🏼

Athletes will be allowed to make up workouts or re-test Saturdays at 10am, or by arranging an appointment with a Coach. If you plan to makeup on Saturday, please let us know ahead of time and find another member of the gym to judge for you ahead of time!

OUR FOCUS IS ON FUN. WE WANT PARTICIPATION BECAUSE IT WILL MAKE YOU FITTER, AND IT WILL GET YOU HIGH-FIVES AND YOU’LL BE HAPPY AND LOVE LIFE MORE AND GLOW AND STUFF.

But.

But.

But but but…

Doesn’t the word ‘but’ just bring up a level of anxiety in you even without even knowing what it’s referring to? Such a tiny insignificant word can keep us from becoming who we deserve to be.

Life Transitions can cause us to stop forward progress, we refrain from doing anything new or even worse send us further down the black hole. It can make us not do what needs to be done to better ourselves because of the anxiety and inner turmoil that is created by the word but.

Click here for some motivation from real people just like you! They can do it so can you!

Click here for some motivation from real people just like you! They can do it so can you!

But I’m not in shape enough to start working out. But I can’t figure out my nutrition.

But I’ve never been successful before.

But I work. But I have kids. But we are moving. But I am injured. But I just got pregnant.  But I just had a baby.

But but but...  

As fitness professional we have encountered at least one of those buts, if not all. We have suffered through those buts, it has been scary, it was hard and there were lots of tears. Eventually we conquered those buts and have moved forward. We know that life is hard, that it has seasons, it gets in the way. If you want to live your life in spite of those buts we will help you navigate your buts.

Let’s make those buts mean something new, maybe with a healthy new butt to carry you through the year!


Let 2019 be the year of new but(t)s by signing up for our Nutrition Challenge!



Mindfulness: Why is it Important to Your Overall Health?

Mindfulness mind·ful·ness    /ˈmīn(d)f(ə)lnəs/    noun    the quality or state of being conscious or aware of something.    "their mindfulness of the wider cinematic tradition"    A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique

Mindfulness mind·ful·ness

/ˈmīn(d)f(ə)lnəs/

noun

the quality or state of being conscious or aware of something.

"their mindfulness of the wider cinematic tradition"

A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique

What Is Mindfulness?

Taking into consideration the definition; how can mindfulness be applied to our daily lives; or even better, how can it change our daily thought process? As a coach I hear it all the time, “I can't do that.” or “it’s too hard.” Being mindful and in tune with our thoughts and our physical abilities will help us push through barriers and challenges. Instead, I urge people to ask themselves, “Do I trust my coach? And do I trust myself?” If the answer is yes, then we will proceed with the task that was asked.

Surrendering ourselves to the unknown in this way can be scary. Allowing ourselves to not question the ‘what if’, to not be stalled by fear and to fully open ourselves to the new possibilities that are offered will exponentially improve our outlook and allow us so many opportunities that might have otherwise been missed. By trusting our own body, by listening to what it is telling you will take you too many new places.

How Does Mindfulness Fit into Health and Fitness?

Being mindful asks us to look internally, to be aware of how my body is feeling. How is it reacting to something new? As coaches we ask our clients all the time “how does that feel?” We aren't looking for a generic answer. No, we want to really know how that felt. Was it challenging, but doable? Did it cause a twinge of pain in that old injury? Did performing that movement for the first time successfully, instantly bring you joy? We want to know the real answer to help our clients start becoming in tune with their own body.

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How Does it Affect the Long Term?

Working towards our goals mindfully isn’t going to make it happen over night, but it will help us get there quicker and more successfully. Being mindful, knowing when it's time to take a break and let your body heal from will allow your body to progress forward steadily and safely without pushing through an injury or on a day that a workout just isn't going to happen.

Yes, goals vary, many have the goal to lose weight, to be healthier long term, to run a marathon, to play with the grandkids, but what all these different goals have in common, is the conscious decision to be mindfully present with their bodies and needs and choose what is necessary to make the changes to meet these goals. When asked what was it that triggered the change, it was always a mental change. Mentally they wanted it. Mentally they needed it. They chose to be mindful with themselves, allow the change mentally and what is being asked of their bodies and of their psyche to ensure long term success.

If you are ready to set some goals of your own, book a goal setting session with a coach!

Conquering Adversity with Andrea

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So let me begin by saying what a joy it is to have met and grown close with Andrea and her family. Her story combined with her driven nature is nothing less than inspiring to me as a coach and to our community. I am really excited for everyone to get to know Andrea a little more and be inspired as well by seeing just how strong and powerful women are and can be. We have all heard of the saying 'cancer survivor', but from where I stand as a coach and a friend, Andrea is a conquerer... and cancer had no chance. So without further adieu, here is her story! Enjoy!

"CrossFit wasn’t something even on my radar. I grew up being active and always was up for taking a class or two at the gym. Then at the age of 20 I was diagnosed with stage 3 muscular cancer. Boom, all that was more norm, going to the gym every day, college, an active lifestyle was out the window for a while. Fast forward to almost a year ago. I was trying to find something to challenge me again. Get me active and get me out of the house. I work from home 10+ hours a day and needed not only to get out but to interact with people. Not really interested in much there was to offer in my area, a girl I knew through a friend has suggested I try CrossFit. Um, yea... NO. One, I have no idea what that really was, and two, what I do know of it I could NEVER do. That is not for me. I can’t do that because of my limitations from having cancer…. Blah blah blah, you know, all the excuses we like to tell ourselves to keep us from doing scary things. Well, one day, when I guess I was just crazy enough to try, I posted a question on our community blog and everyone was giving me the same answer: CrossFit Ampersand.

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A few clicks, some research, and reading a few clients stories I set up a meeting. I am not a weight lifting kind of gal. Throw me in a cardio class I am ready! But showing up for CrossFit I thought, what am I doing, can I even do this?! All the weights and medicine balls and chalk!? Why do we need chalk?! But the other thing driving me was, behind all the lifting and sweat and learning, was the challenge. I needed a challenge. I had become distracted from life with work and kids, and all the adult things that make us responsible. I needed something that was mine and was going to challenge me. That was what I set out for and that was what I got.

Some of the toughest times in the beginning and still today, are recognizing that I can’t always do what everyone else is doing. Not because I wasn’t or am not strong enough, yet, but because of something from my past. Cancer. That was a part of my life, my story, I tucked away, I conquered, and moved passed. But here I was, in the gym, trying to lift something my hand didn’t have the strength to hold. But then with the help of the amazing support, community and coaches at CrossFit Ampersand I saw that there is a way to get through every lift, every jump, every challenge. The coaches encouraged me to do what I could and taught me how to modify movements so that I could build strength and keep going. That is one thing I was most amazed about. The coaches never made me feel like I was inadequate or “broken”. They just said “ok, then do this instead” and that was that.

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One of my proudest moments to date was conquering box jumps. Yep! I can jump on a box and do it over an over again. When I first started CrossFit I would jump on stacks on weights. Then over time I just worked my way to feeling more confident and trusting my body and I did it! It’s not just the physical aspect of growth you find in CrossFit, it’s the mental. I have gained so much more trust in my body and what it is capable of. Confidence, yes that too, but knowing that months before I couldn’t do something and to work and see myself lifting more weight, improving in many different aspect and also having all the awesome coaches and other members at Crossfit Ampersand cheering you on. Helping you see you really can do more than you think you are capable of, you can’t help but try harder and be better.

At the end of the day I look forward to every workout. I want to see my friends, who have become more like family, because that’s how it is at CrossFit Ampersand, a family. I want to be with my tribe, pushing myself to see how far I can go. Is CrossFit tough, yes! I would be lying if I said it was easy. But pushing yourself and being with people who want to see you reach your goals and support you makes every sore muscle worth it. If you have ever questioned trying CrossFit I would say do it. We all have things that can create excuses not to try, but honestly, do it, please try. You may just find your not as broken as you once thought you were. You may become stronger, happier, more focused, less anxious, or more determined then you have been in a long time. What have you got to lose? I am so thankful one crazy day posting something on a community page lead me to a much healthier and better place. One sore workout at a time…GAME ON!"

"Some days I am more wolf than woman and I am still learning how to stop apologizing for my wild." -Nikita Gill

Ready to begin your journey? Book a No Sweat Intro and come see what we are all about! 

Rob's Athlete Story

Rob has been a staple in the gym, so much so that when he is not there you can tell there is something different. He brings such an energy and you can tell that the gym is his outlet for life. We have really enjoyed seeing him grow over the last several months and it has become infectious to the people around him. He is a perfect example of what our community represents and strives for. He is humble, happy, and always hungry to be the best he can be, while making sure that others around him are lifted up with him.

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We did a short interview with him so you all could get a glimpse at what we see everyday in the box, enjoy! 

What are your passions?  

My kids and family our my most immediate.  I have a 19 year old daughter, Stephanie.  Two son's Jason and Evan,  ages 16 and 13. Stephanie is starting college and both boys are into Basketball and Scouting.  What time is left over is spent with my wife of 22 years, her name is Becky.  My hobbies are hunting, fishing and all the outdoor stuff that comes with it.  Next June we are going to the Philmont Scout Ranch in northern New Mexico to hike some 100 mile in 8 day's, it helps to be in shape for that one.  

Why did you join Ampersand?

I started CrossFit because my friend Doug was going to the gym and he started to to look good every time I saw him.  I wanted to start feeling better about myself and I also knew that being in shape would help deal with the stresses of life. When I was younger I worked out with a gentleman named Coach Park's who had a workout that was like CrossFit to some way, so it seemed like a good fit.

What have you noticed different about yourself since starting CrossFit?

CrossFit has given me more energy and looking at life in a more positive light, not to mention I can fit into my jean's better.  My big goal in life is to work hard to hopefully retire younger that older, and travel with my wife and experience our kids life.  But, if that is not in the cards, it would be fun to take small weekend vacations.  We live in such a great area with so much to do all year round. I want to experience as much stuff as life can open up to me.  That's why it is important to stay in shape.  CrossFit Shape. In the short term, it would be nice to do "over the bar burpee's", without stopping and rolled over in the corner of the gym.

What would say to someone looking into CrossFit, who may be on the fence? 

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 I would recommend Crossfit to everyone, especially those getting back in shape,  after some years off. Just show up, the program will motivate ya!

Interested in learning more about our gym? Book a free 'No Sweat Intro' to learn more about what we can do for you!


Interested in learning more about our gym?

Book a free 'No Sweat Intro' to learn more about what we can do for you!

Naomi's Athlete Story: Finding your inner strength!

This month we’re interviewing Naomi. She and her family are newer members with us and have been such a joy to have in the gym. Naomi has shown some amazing improvements, not only in her fitness, but with her mental fortitude. We asked the coaches and our interns who they thought we should interview for this month, and it was unanimous. Naomi has stood out tremendously and represents what we are all about at Ampersand. She truly has a warrior's heart and determination to break down barriers standing in her way to becoming who she wants to be as a strong woman.

Q: What brought you in to CrossFit Ampersand?

A: Well first, I had been wanting to come back to CrossFit after a 9 year absence because I did really enjoy it when I was doing it, I had let life really get in the way. Second, I have always struggled with self-confidence and anxiety but for this past year or so it had gotten really bad to the point where if I didn't have to be anywhere I was more comfortable to just stay home and sit around. My family kept telling me if I started to do some kind I physical activity it could really help me mentally, and they were right! I had just procrastinated for too long. 

Q: What was your first impression of CrossFit Ampersand?

A: Everyone was really nice and encouraging, it is a comfortable environment to workout in, and I didn't feel like I was being judged as to my ability. The workouts weren't just what was written on the board or nothing. The coaches really helped me to scale the workouts to my current abilities and reassured me that I would progress if I was consistent.

Q: Why did you or what made you stay at CF Ampersand?

A: Coach Marshall said one day that even if you show up and it wasn't your best day, you are doing 90% more that the people sitting at home on the couch. I try to remind myself of that on the days I feel like just quitting or I'm tired and don't feel like going. Also, seeing everyone else show up and do their best whether it was a good day or a bad day for them and then cheering everyone else on really helped me to just show up and do my best. And I started see results in the way my clothes fit, I was sleeping better, I was overall happier. 

Q: What's one accomplishment you're proud of during your time at CF Ampersand?

A: The hold complex workout we did recently. I feel like it was one of the first workouts where I didn't let overthinking it hold me back, I just blocked out the discomfort and the voice in my head telling me to just drop the bar. I was able to hold it for the whole ten minutes!! It was also one of the first workouts where I just had to drop to the ground afterwards and take a minute. It made me feel REALLY happy and like I had accomplished something big. I’m really proud of myself for that workout!

Q: What will you do next? 

A: Well I've had some trouble getting under my lifts and I would really like to work on that so I can do them more efficiently. And long term I really want to be able to do the rope climb and sign up for a fun run. 

Q: What advice would you give someone who is interested in starting CrossFit? 

A: I would tell them to ignore the voice in your head telling you you're not good enough and that you are going to fail, and ignore the sick feeling you get on your way to the gym because I guarantee you that when you leave after the workout, you will feel better than when you walked in. Also everyone is there to cheer you on, and help you push yourself to do the things you thought you wouldn't be able to, and you will see the results. It's not going to be easy or instantaneous but with consistency and help you'll be able to reach your goal at CrossFit Ampersand! 😊


Find your inner strength. CLICK BELOW TO FIND OUT HOW WE CAN HELP!

Allison Ashton

I started CrossFit in May, 2016. At the beginning of my journey I weighed over 220 pounds. I couldn't run 200 meters, I couldn't do push-ups, in fact I couldn't successfully do 95% of the workouts, and in all honesty I hated it. I hated the cardio, I hated that I had become so overweight, I hated that I HAD to be there, but most of all I hated knowing that the only results I would ever see had to come at the cost of sweat and tears. 

     Prior to starting CrossFit, I was losing mobility, not only because of my weight, but also due to my lack of living an active life style for so long. Family outings, hiking, walks to the park, anything requiring me to be active was always out the question, I had an excuse for everything... that was up until my weight, diet and crappy lifestyle had finally caught up to me. I was constantly feeling "sick", extremely fatigued, experiencing painful numbness in my hands and feet, fighting migraines daily, and was suffering from severe insomnia and depression. I had convinced myself that I was chronically ill and there was no way I could feel that horrible and not have a diagnosis to go along with it.

As anyone would do, I went to my doctor and discussed the problems I was having, he was clearly concerned. He requested I see some specialist and ordered a full blood panel.  Those appointments and blood tests revealed one thing... I was not dying, I was obese. My health was deteriorating because of my lifestyle. It was not because I was sick, or had carried and birthed five children, nor did I lack the time and finances for a gym membership. This was because I was lazy and unmotivated. Point blank. Right there every excuse I had become bullshit. This was my rock bottom. It was now or never.


That's why I joined CrossFit Ampersand. When signing up I was very intimidated, but I had no excuses left, I HAD to put in the work, I HAD to succeed. My first few weeks were nearly unbearable, I knew that I was strong, but I was slow and uncoordinated due to my size, and the intensity made me sick to my stomach, but I was trying! For the first time in years I was starting to come out of my shell. 

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     My love for CrossFit didn't come for another month or two. The game changer for me was finding the mental strength to push through the WOD's, finding different strategies to make my body move and withstand the intensity more efficiently. Things got 100 times easier from that point on, I began attending classes 5 days a week, I changed my diet and began shedding pounds and toning my body. The movements were becoming easier and I was lifting heavier weights. I rapidly became physically, mentally stronger than I had ever been in my life.

Today, nine months after starting CrossFit, I have lost over 50 pounds, 48 inches overall and a lot of mental baggage that came along with my weight gain.

 I no longer suffer from depression, I'm no longer pre-diabetic, and I certainly don't make excuses for myself anymore.

Get your health back on track with a free no sweat intro!

Before & After with Steve

Having had a spinal surgery 20 years ago, I slowly put on the pounds and got out of shape. Discovering CrossFit Ampersand changed all of that. Three months in, I feel 20 years younger, have lost 30 pounds and am experiencing that proverbial new lease. At 59, I may not be what I use to be but it’s close.  I owe trainers Jeff & Harmony a debt I’m sure I can never repay. I feel great about my workouts, and it’s a daily competition as to whether I’ve benefittedmore physically or psychologically. So worth it. As Walt Whitman said it, "...the powerful play goes on and you may contribute a verse." ;-)

Thank you to all of the RFTB Partipants!

Big Thank you to our Law Enforcement and our Community!

Dear Participants,

We want to express how grateful we are to serve and be a part of such an amazing community. What started out as a small little gathering amongst friends, turned into an amazing showing of support to our Law Enforcement, local and abroad.

When we started this event, we were hoping to sell enough tickets to cover expenses and donate a couple hundred dollars to the National Law Enforcement Officers Memorial Fund. With your help, we were able to surpass that exponentially, with over 100 participants and a final donation totaling over $2000!

This showed us not only the outpouring of support for our LEO’s, but also an opportunity to repeat the event next year. As you know, this was our first event and with only a little over a month’s notice, you were able to make a difference. We are excited to make this an annual event for the Carson Valley and continue to be an avenue for the men in blue, who sacrifice so much to serve us and answer the call when we need them.

This is a sensitive time in our society to be outspoken in support of our law enforcement, but it is necessary to show them that we stand behind them, and Run for the Badge was an excellent showing of support.

We would love to get your feedback on the event, and on ways we can improve and make this great for next year. Also, you can find any other charity events that we plan to host in the future by following CrossFit Ampersand on Facebook.

We would like to thank all of our volunteers, participants, and the following local businesses for donating raffle prizes and being a part of Run for the Badge:

Anglers Edge Fly Shop
Axelson Tactical
Bullseye Nevada
California Burger Company
Douglas County JROTC
I’d Eat There
Jill Packman at Carson Valley Counseling & Consultation
Kelse at Déjà vu Salon

Margaret at 31 Bags
Melvin’s Car Wash
Peak Nutrition
Play It Again Sports

Raley’s
Road ID
Starbucks

Tom & Kay Lashbrook
William at GNC Carson City 

Again we want to thank our Law Enforcement for being our local heroes and our community for coming together for such a great cause. To find more information about the National Law Enforcement Officers Memorial Fund, please visit,http://www.lawmemorial.org/ or http://www.nleomf.org/.

'High Fructose Corn Syrup' is getting a makeover!

'High Fructose Corn Syrup' is getting a makeover!

So what happens when the corporations who mass produce food get clever?

Get this, consumers are actually getting smarter with their food choices and in some ways are filtering what they are purchasing based on what they can find in on the box. There are tons of trends that seem to come up all the time. "All natural"; "Minimally Processed"; "No added preservatives"; and in this case, "All natural." Now, we have to learn the new name of the all to easy to produce, "High Fructose Corn Syrup."

Instead of food companies doing what the consumer wants, they will cut corners and protect their bottom line first, by tricking the consumer into 'thinking' they are getting what they want. Of course there are many companies out there that have integrity in their products but in the mainstream products, we seem to need to shy away more and more altogether.

So when they get creative, we need to get wiser!

Companies are now masking the ingredients we are always trying to avoid. There was a time when there was hardly any sugar in anything. But now, it's nearly impossible to purchase products that are lacking. I'm not talking about sugar in natural things like fruits and veggies, no no, the all to popular, high fructose corn syrup.

"The product is General Mills’ Vanilla Chex, an updated version of the Chex cereal sold in most conventional grocery and discount stores for many years. The front of the box clearly states that the product contains “no high fructose corn syrup” (HFCS), but turn it over to read the ingredient list and there it is – the new isolated fructose."

So whats the big deal?

'The Corn Refiners Association is now labeling high fructose corn syrup as fructose. Packing on products such as General Mills Vanilla Chex cereal now states the product contains no high fructose corn syrup, while the ingredients list contains the simple word, "fructose." This fructose is actually a manufactured sugar called HFCS-90, and is made up of 90% pure fructose. High fructose corn syrup, or HFCS, contains 42% or 55 percent fructose. Health issues relating to free fructose include diabetes, leaky gut syndrome, and liver failure.'

Well, according to the CRA:

 “A third product, HFCS-90, is sometimes used in natural and ‘light’ foods, where very little is needed to provide sweetness. Syrups with 90% fructose will not state high fructose corn syrup on the label [anymore], they will state ‘fructose’ or ‘fructose syrup’.”

“Simply eliminating the high fructose corn syrup designation for the laboratory sweetener that’s nine-tenths fructose and calling it what it really is: fructose. And that’s how a processed-food product like Vanilla Chex that contains “fructose”, a substance that, according to the corn refiners, used to be called HFCS-90, can now declare itself to be high fructose corn syrup-free.”

So, while looking for HFCS on the back of your foods ingredients, you will now see it as just "fructose." Don't be fooled by their sorry attempts to get you comfortable. We have very little regulations in this country on our food companies to begin with. It's up to you to know and make good choices.

So what do we do?

I would suggest that you buy organic as much as possible and stay away from foods that ecould possibly have added artificial sugar in them. Buy local at farmers markets and actually prepare your own food. Stay away from anything that is in a box that you know is NOT good to put in your body. Especially while you are training. Sure if you want to occasionally have a doughnut or some cookies, GO FOR IT! But if you are taking in those kinds of processed foods on a regular basis, you will not only see your fitness deteriorate in the gym, but your health as well outside of the gym... Not to mention not losing the weight or putting on muscle. Also, you have heard me say before,  if it is not good enough to put in your body, its not good enough to put in your families bodies either!

"The CrossFit Way"

We believe that nutrition is the cornerstone of health and fitness, and that achieving your fullathletic potential is impossible without tuning up your diet.

The CrossFit rule of thumb is: eat real food.  Base your diet on vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.  If it has ingredients you don’t recognize, don’t eat it.  If you can’t imagine its path from a farm to your plate, don’t eat it.  If that path must have included some sort of factory, don’t eat it. Pretty simple, yeah?

Some say well it's too expensive... Look I get it. It's not cheap, so do your best! Changing your lifestyle won't happen over night, but one step at a time. But you have to be taking those steps to get anywhere.

Don't hesitate to contact us if you are struggling in this area and would like us to assist you!

- Jeff

Source: 'www.hlfteam.com'

 

 

02.04.16

What better way to kick off our new website, than with our promo video. We hope you enjoy, and please share with your friends!

Minden, Gardnerville's Premier CrossFit Facility, CrossFit Ampersand specializes in providing the best group fitness around. We offer group fitness classes that encompasses the CrossFit methodology of constantly varied functional movements. CrossFit is the most effective fitness workout, proven to show the best results of any fitness program, whether you're looking for weight loss or strength gains.