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  • Group Fitness  in Roxbury  - Strong Together Roxbury - October Athlete of the Month

    October Athlete of the Month

    OCTOBER ATHLETE OF THE MONTH BREZDEN V. She's our athlete of the month and a total reflection of all that STF is. If you've ever been in class with Brez, she's always color coordinated but more importantly ALWAYS has a smile on her face and a high five ready to go. Her positivity is infectious and is directly reflected in her results! Thanks for being awesome Brez, congrats!! Keep up the hard work, you're an inspiration to everyone you meet! Read more about her story below... 1. What made you decide to start CrossFit? Originally, I dropped in to “a bring a friend day” with my best friend at Chester STF in March 2016. My friend essentially dragged me to the class, because I ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - September Athlete of the Month

    September Athlete of the Month

    September's Athlete of the Month is Corey D! You may see not him around too often unless you're joining the early birds at 5:30 am or at the Saturday classes every now and then at Hackettstown. Corey is what we like to call, a humble lion. He shows up almost every Monday Wednesday and Friday (for the most part) in the darkest of mornings at 5:30. He doesn't say a whole lot--as most of us are still waking up--but once that clock beeps and the workout starts, his inner lion comes out. One of the coolest things we've seen in working with him is his determination and grit. After losing over 30 pounds, his technique and form has improved tremendously and he's even rocking toes to ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Is Technique really THAT important?

    Is Technique really THAT important?

    So I just got back from Boulder, Colorado visiting my brother. It's really fun. I get to go to CrossFit Roots... I Love That Gym. The workout we did when I was there was a 15 minute on the minute Hang Power Clean. What's interesting about this is that it was meant to be technique work. They made an emphasis that the weight you're going to record at the end of the workout is the heaviest weight you performed the movement PROPERLY. When I was doing this workout, I did a couple sets and starting getting heavier with the weights, but I started getting 'messy' with my technique, especially the last couple of minutes. So at the end of the class when we were reviewing the class and ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Athlete of the Month

    Athlete of the Month

    If you read our newsletter in the mail this week, you've already seen who our Athlete of the Month is for August. (If you haven't received our newsletter, make sure we have your correct mailing information). We love hearing success stories through Strong Together Fitness and want to share these successes with everyone! Remember, everyone can do it...it just takes one phone call, email, visit to start... and trust me, you'll want to join in on the fun and success! Terry Gibson is a 55-year old grandma, Phys-Ed teacher, bird watching enthusiast who started CrossFit with us a little over a year ago and has seen tremendous results, both physically and mentally. Read more below... 1) ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - What are Macronutrients?

    What are Macronutrients?

    Nutrition, Macronutrients, grapes...what do these have to do with CrossFit? Nutrition is the most important part of getting results and maintaining them. It's one of our main focuses at Strong Together Roxbury Crossfit. Coach Christine and I break it down in this weeks AMRAP... The different macronutrient categories are proteins, carbohydrates, and fats. You want to get each of these at EVERY meal! Obviously there are different parts of nutrition, but those are the main three you're looking to get to make sure your meals are well balanced. Each of those different forms of macronutrients has a different role that it plays. Different forms of energy are created from these ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Quality over Quantity

    Quality over Quantity

    This week, Coach Mike and I discussed the issue of Quality vs Quantity in regards to workouts at our Strong Together Roxbury CrossFit location... "One of the things we've seen recently is people thinking they need to workout more instead of working out better or more intense. The time of your workout doesn't need to be three hours IF you're putting absolute effort into the hour that yo're here. Should I be doing workouts that are long and grueling and super heavy weights? Or should I do workouts that allow me to move a little quicker, a little bit faster, and still challenge myself with different strength aspects? That's what we want you guys to start thinking about... Are you ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Defining your strength

    Defining your strength

    How strong is strong enough? The beauty of this question is that there is no universally correct answer. Your answer is entirely up to you. Obviously, the answer is “as strong as humanly possible” for athletes competing in power lifting, Olympic lifting, and Strongman, and similar sports. The rest of us must weigh our answer and pursuit of PRs against many other worthy goals. At face value, I want every single person that I encounter at Strong Together Roxbury CrossFit to get stronger (and I fully support them wanting this for themselves). However, there comes a point when pushing your strength training above all else will bring more detriment than good. Any pursuit, in ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Cherry Pickers Beware!

    Cherry Pickers Beware!

    Unless you’re picking them from a delicious tree you should not be cherry picking. Cherry Picking = The act of only going to workouts that you think are fun and easy, usually due to the fact that you feel you are or you are proficient in that main movement, movements, or repetition scheme. We all want to do a fun workout but the problem is if we only do fun workouts, or workouts that we are good at, we will stop growing and getting better. If you are always avoiding the workouts with back squats you will never get good at them. If you are always avoiding the workouts with body weight movements in them you are stunting our growth. The goal of CrossFit and what Strong Together ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Training...how often and how many days

    Training...how often and how many days

    How much should you train? How many days should you workout? It all depends on you. We highly recommend that you spend at least 3 days a week in the gym. 3 hours, that's it. Less than 2 percent of your week should go to fitness. About 95 percent of your goals can be reached with proper nutrition and 3 classes a week. If you can only make 2 days, or even one, that is totally fine. Just try and do something somewhere. Maybe a 20 minute walk with your spouse or even a 20 minute yoga session at home. Just log some kind of activity and you will be just fine. Of course keep on proper nutrition. Remember even 1 day a week is exponentially better than NO days a week. What if you have ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Beating the HEAT

    Beating the HEAT

    Now that the weather is warming up, it is the perfect time to go outside and have fun. It's one of our favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you're swimming, running or cycling. But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity. Heat can put you down for the count if you don’t adhere to some rules. One of the biggest problems is staying hydrated and maintaining the body's electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - 5 Step Meal Prep Guide

    5 Step Meal Prep Guide

    Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier… Meal prep is a fantastic way to keep on track with your eating throughout the entire week. The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days. Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple: Step One: Planning
    Get out your notebook and pen ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - 21 rewards of exercise

    21 rewards of exercise

    I understand the frustrations that you have when it comes to your body. I know all about your insecurities over the size of your thighs and how hopeless that can feel. And today I’m here to motivate you to take action. The answer to your body frustrations is to get up off the couch and into the gym, day after day. So here’s my pep talk in bullet form – 21 rewards that you will gain from regular exercise. Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action. Remember that action alleviates anxiety. So whenever you’re feeling anxious over the ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - 5 ways to prepare the day before a CrossFit competition

    5 ways to prepare the day before a CrossFit competition

    We are on the eve of our Annual Inner Box Battle. Plus we have the CrossFit Open upon us. 5 weeks of fun filled competitions. It can be very nerve racking on the eve of a competition. What do you eat? Should you train the day before? These are a few simple and very common questions athletes get. If you’re doing a CrossFit competition, Spartan, marathon, and everything in between. What you do or don’t do the day before can have a big impact on your performance. Here are 5 ways to prepare: 1. To workout the day before or to not workout? This is a very tough call and very individual to each person. It really comes down to how you feel when you workout multiple days in a row. ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - 6 Tips to Help You Make Gains in CrossFit

    6 Tips to Help You Make Gains in CrossFit

    So you have been doing CrossFit for some time now, (or maybe you just started) and you have made noticeable gains in your fitness. That is great! Now, you should take some time to stop what you are doing and reflect on how incredible it is that you are improving your body’s health and capabilities. Getting your first double-unders, chin up, muscle up, or handstand push up is an accomplishment worth celebrating. But as you continue to progress in CrossFit, you might reach a point where you find yourself pushing harder and harder to get extra reps and rounds to the detriment of your form and technique. This is not the way to go.
    If the quantity of reps you perform only increases by ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - A Biological Human Clock

    A Biological Human Clock

    Our house, as well as half the state, is a little sick right now. It’s kinda hard to get to sleep and stay asleep. I just wake up every few hours. Sleep is so important as you know. The stats are amazing. You spend 1/3 of your life sleeping. I don’t believe in excess but I heavily believe in investing yourself. Besides investing in your mind and body your sleep should be excellent. You spend decades in bed you should make it as comfortable as you like it. What is the point in tossing and turning all night. What is the price you would pay to wake up refreshed and full of energy every day? Get a nice bed and a few sets of nice sheets! That is a different email though. If you ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Do experts revert back to minimalist?

    Do experts revert back to minimalist?

    I talk about carrying a gym bag at all times pretty often. Never let not being prepared be your reason to not workout. This isn’t really anything new. Recently though I have noticed my gym bag get a little lighter. I was reading recently a small bit about Miyamoto Musashi a Japanese swordsman and ronin. It is hard to believe but at the end of his life he was so skilled at his craft that he didn’t even train with a sword! And Rich Froning the CrossFit Games champ for 4 years. Most of the time he comes out into the battle field with shorts and shoes on, thats it. No fancy gear. Same with all the other competitors at that level. There seems to be a an accumulation of ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - 5 Benefits of Working Out

    5 Benefits of Working Out

    Socrates said, “It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” What has changed? I discovered first hand what Socrates knew: there is beauty in pushing your body to its limits. Working out to look good is not a powerful motivator. Working to master yourself is far more enticing. Regular exercise brings better health, longer life, and yes, a hotter body. But the well goes much deeper. Here are 5 benefits of working out. 1. Learn to Expand Your Limits CrossFit has shown me how to expand my limits, physically and mentally. The grit, determination, and mental toughness I found there I apply to my business and goals. ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Can getting sick be a good thing?

    Can getting sick be a good thing?

    I have this great new diet to share with you. It’s called the flu! Just kidding. I was sick for a solid day and half this week. In a way being sick is a great reset for your body. After being sick, your body is almost at a “clean slate.” It has reset itself to where it wants to be. So you have options. You could continue on the path that may have gotten you sick, or you could use this as a time to accelerate a new nutrition routine. Did we just relate being sick to fitness? Yes we did. It is all about personal accountability after all. This is also a time to be hyper aware of how food feels in your body. Maybe dairy or frozen protein shakes (ice cream) upset your ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Exercise vs Diet

    Exercise vs Diet

    “You cannot exercise away a bad diet.” —Greg Glassman, CrossFit Founder and CEO If you haven’t ever heard Greg Speak, check out some youtube videos. Brilliant guy. You cannot exercise away a bad diet. Why did he say that and what does he mean? Specifically, he is battling big soda right now; all the sugar they are giving to the world, especially kids with compelling marketing campaigns. Sugar is very bad for you. Here is a little clip To me it means that nutrition is 95 percent of your health and wellness. No one wants to hear it. We all want it to be untrue. You can’t eat McDonalds and Pizza everyday and just hit the gym and think that you will see ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Be ready for anything‚Ķlike biking across a continent

    Be ready for anything…like biking across a continent

    Just last month I went on a little adventure. I decided to cycle across Australia for a charity for my brother Shawn. The ride started with me dipping my tire into Indian Ocean in Perth, and finished with a tire dip in the Tasman Sea with the Sydney Opera House in the back ground. It would be 100 percent self supported. It was a full adventure straight out of an adventure movie of some kind. Just everything you can imagine when cycling across a wild landscape like that happened and was seen, along with many, many things that weren’t expected. I have always loved the Yvon Chouinard, founder of Patagonia, quote that “the adventure starts when everything goes wrong”. ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Sugar is evil

    Sugar is evil

    Sugar is evil… The average american eats 150-170 POUNDS of sugar each year. Some studies say 295 pounds. That is so so so much sugar. Only 100 years ago the average per person was 4 pounds per year. This is directly connected to the amount is sickness and illness in the country and world. I’ll give you something to consider. We all know that we should be eating anti-oxidants. That point has been made. . Opposite is oxidants or free radicals that are in the body and can cause inflammation and sickness. Basically decay in the body. Sugar is an oxidant. It is exactly the same as putting rust into your system. So when you eat sugar you are just chugging down a whole ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - 4 self motivating Mind Tricks

    4 self motivating Mind Tricks

    Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet? You’re not alone and today I’ve got 4 Self-Motivating Mind Tricks that you need in order to lock onto your goals… A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated? Motivation will tell you to get out of bed for an early workout. Motivation will nag you to put down the doughnut. Motivation makes passing on fries a reflex. Motivation makes a sweat drenched workout exciting. Motivation constantly ....

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