Michelle Sanchez


Have you met Michelle?

 

  • How long have you been a member of Nela Athletics?

2 years

  • What’s your favorite CrossFit/Ignite achievement?

Slowly getting over my fear of lifting heavy. I just got my PR of 88 lbs for my clean. I was so surprised since I couldn’t do 73 lbs during the open this year!

  • How do you think you have benefited most from Nela Athletics?

Finding my balance. I feel as a teacher and now coordinator, my days can get really busy and often sleep and good eating habits are the first to start going. Having a gym close by- that I look forward to going to, helps me to keep those things in order. I feel I have been doing a much better job with getting my sleep and eating healthy so I get to see more of my results

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

This past year was tough with bell palsy, a death of a student, and home/family issues. Mentally, NELA has been my saving grace- I can come in a just focus on myself for an hour. I can be around people who are supportive and not stress about life. The workouts and coaches like Paul and D.Lee have really helped me when I’ve been down, get me into a more positive mindset when I really needed it.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

I love to paint! I also love to play soccer. I play in a co-ed league on Sundays with my brother and some friends- super fun!

  • What is one thing people don’t know about you?

I was a synchronized swimmer for 10 years and coached it for 2

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Gina Rodriguez, Jessie J and JLO

20. Unpacking My Fit


Coach Day Ortega (and her daughter/sidekick Dejah) stop by the podcast to talk about her own “path to wellness,” and her new program to help keep others on the right track, even when things on the fitness journey can get a little weird. Oh yeah, Wes is missing this episode. 🙁

Check out this episode!

Jesse Doe


Have you met Jesse

  • How long have you been a member of Nela Athletics?

About four years now.

  • What’s your favorite CrossFit/Ignite achievement?

Finally finishing a CrossFit Open!

  • How do you think you have benefited most from Nela Athletics?

I lift things properly now, and pay more attention to what I eat.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

Hobby board gaming and occasionally playing my Jazzmaster

  • What is one thing people don’t know about you?

I’m a pretty good oil painter!

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Werner Herzog, Cormac McCarthy, and Neil Young

Harry Shin


Have you met Harry

  • How long have you been a member of Nela Athletics?

3 years

  • What’s your favorite CrossFit/Ignite achievement?

Completing the Pull-Up Challenge last February, and reaching a PR of 19 unbroken pull ups.

  • How do you think you have benefited most from Nela Athletics?

Accountability with my fitness and diet through community.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

Watching and playing sports, watching movies, experimental cooking, trying out new restaurants.

  • What is one thing people don’t know about you?

I ran the beaches of South Korea naked… as a toddler.

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Dwayne Johnson, Dule Hill, and Roy Choi

Strength training for injury prevention


“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin

 

Life is unpredictable and sometimes in our sports, exercise, and daily life we come out of these unpredictable situations a little bit worse for the wear…

Some folks try to prevent these situations from happening through avoidance, but if you want to have a high quality of life I highly recommend you adopt a strength training program as your physical insurance program. This is certainly a much more proactive approach to mitigating physical injury than hoping for the best.

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” -Herschel Walker

 

Or if you are an athlete like Robert Griffin III, you may want to consider the risk factors of your sport. Robert, aka RG3, came into the NFL and was an instant phenom and fan favorite for his dazzling display of athleticism that was so uncommon in quarterbacks. His jukes, spins, and leaps were no match for the demands professional football places on an athlete and RG3 has spent most of what was once a promising career watching from the sideline, injured.

You see, despite his athleticism, RG3 has not trained in a way that reinforced a fundamental movement pattern. As we look at the series of pictures highlighting the windup before an explosive jump, We see a valgus knee fault where his knees cave in creating a very compromised position for the joints of his lower extremities. Even though not all injuries are preventable, by focusing more on proper technique and exercises that stabilized the knee joint rather than increasing strength and speed RG3 may have avoided some major injuries in his career.

 

“There are no shortcuts to any place worth going.” -Beverly Sills

 

So what should a workout look like?

Exercise should replicate natural human movement patterns. The ones we encounter on a day to day basis. Squat, lunge, hinge, push, pull, rotate and walk. Most exercises fall into at least one and sometimes several of these movement patterns. By addressing all of them in our training we not only improve our functional strength but also prepare our bodies for anything life could throw at them.

 

In one study published in the American Journal of Sports Medicine there was an 88% overall reduction in ACL injury rate in an intervention group of soccer players who participated in an injury prevention program. The right knowledge and a little consistency can go a long way when it comes down to keeping your body healthy.

 

Is your current training program addressing mobility, recovery, full range of motion, and then total body strength?

If you have suffered from injuries in the past or have concerns with your mobility it is important to address those with your trainer or coach. They will be able to help you by assessing the area of concern and designing a program to help you improve function with goals and checkpoints along the way. It is not always fun, easy, or sexy to do but giving attention to our problem areas will be easier to do the sooner you start.

 

“I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.” -Muhammad Ali

 

Don’t be the dad who throws out his back building sand castles at the beach. Talk to one of our coaches and we’ll help you tackle your challenge areas today!

 

Danny Richter


Have you met Danny?

 

  • How long have you been a member of Nela Athletics?

4 1/2 years

  • What’s your favorite CrossFit/Ignite achievement?

Physically, probably pull-ups. I worked on them daily for months.

  • How do you think you have benefited most from Nela Athletics?

The fitness gains have been tremendous – I can do things now that I couldn’t in high school. But it has to be the people. I’ve also been able to formulate for myself what I call the “Three Rules of Crossfit.” To wit: 1.) have fun with your friends; 2.) Do your absolute best; and 3.) try not to sh*t yourself. Also, hassle the coaches whenever possible.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

Physically, I dropped a ton of weight (almost but not quite literally) – mentally, I think I’ve gotten a lot tougher. Shortly after I started, coach MJ came up to me after a brutal workout and said, “you give up too easily.” I was pissed but I thought about it and realized he was right. My mental game is much stronger now. But again, it has to be the people. It’s like an extended family.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

Well. I don’t want to brag.

  • What is one thing people don’t know about you?

I make all my own furniture. My six year old thinks I have, and I quote, “an annoying sense of humor.”

  • If you could pick three famous people to be a part of your entourage, who would you pick?

My entourage? So you mean my posse? Assuming that if I pick a dead person, they come back to life (otherwise, I would go for live people for practical reasons) – I would say: Robin Williams and Genghis Kahn (I think the two of them would engage in hilarious banter) and Barack Obama. I think Williams, Khan, and Obama would make a great team. Diverse and inspirational. We would definitely get shit done.

 

Does Cardio Hurt Muscle Gain?


It’s the ultimate tradeoff you must face whether you’re an athlete, bodybuilder, or recreational gym goer. How do you structure your strength training routine and still make time for trail runs, pickup basketball, or your metcon of choice? Strength is good. Cardio is good. So how do you balance the two for optimal health and performance? A great strength and conditioning coach knows exactly how and the truth might surprise you…

 

The perceived problem is rooted deep in bro science. “Ditch the cardio and just lift heavy if you want to get yoked!” Yet there are incredible athletes around the world have found ways to carry muscle mass and maintain a high level of cardiac output. CrossFit Games competitors casually bust out 225 pound snatches between sets of burpees. Hybrid athletes compete in powerlifting meets deadlifting 600+ pounds and complete Ironman triathlons in the same week. The threshold for excuses just dropped through the floor.

 

So why is it such a problem balancing strength and metabolic conditioning? It takes knowledge of exercise science and how the human body adapts to training in order to properly prescribe a routine that works. At least if you wish to improve your strength and maintain your cardio or vice versa. There are many folks who run their body through the ringer day after day. Hard work is not the sole element for achieving fitness success. In fact hard work can be misapplied and eventually become a hindrance to your training if not properly executed. Layering intensity on top of dysfunction or lacking a clear goal leads to burnout and chronic fatigue.

 

So how do balance out your strength and conditioning pieces. The key is to understand how to work in different heart rate zones. Working at different prescribed intensities will improve cardiac output, build muscular endurance, and even help improve recovery from your strength training routine. The volume and intensity spent in each zone will be dictated by your training age and specific goals in training.

 

A great coach will tell you that you can only have one priority for each block of training  you execute.They will also understand that your energy needs, micronutrients, electrolytes, and will all have to be supported in order to sustain greater output. Finding a great coach will be the first step in determining the specific way you should organize your training to make gains in strength and conditioning!

 

1200 Push Ups


For the month of June there is a challenge of completing 1200 push ups in a month. You can break up the reps how every you would like. For example 40 push ups a day will get you to 1200 push ups by the end of the month, you can complete 20 push ups in the morning and 20 push ups at night, what it ever it takes for you to complete 1200 push ups by the end of June.  Best part about this is that even if you can’t make it into the gym it easily can be done at home, work, vacation. No excuses!

Feel free to hold your self and peers accountable by posting a video of your push ups tagging your friends and family using the hashtag #nela1200 #justshowup

Push up break down.

40 per day = 1,200

60 every week day = 1,200

80 every other day = 1,200

300 per week = 1,200

Why

The push-up is a great exercise to develop upper-body pressing strength. It enhances core and hip flexor strength and develops shoulder stability. The push-up has more variations than any other exercise. Through various progressions the intensity and difficulty of the exercise can be increased.

How to do a push up

If you are all in click the link below to confirm that you are committed.

I’m committed

 

Tracking Workouts


For 2 weeks starting on May 13th to May 27th  you will be challenged to log every workout.

Firstly, logging your workouts holds you accountable and honest. Your workout logs reveal either a positive pattern or a negative avoidance. You are doing the workouts and showing commitment or you are not.

Second, tracking your workouts make your purpose-driven and more efficient. Workouts need to have a goal or purpose. Whether it’s about getting strong or improving your endurance, a workout log is an important component to the planning, organizing, actualizing and understanding of your fitness and life goals. When you have a purpose and goal, your workouts become more efficient too. Each workout should be about improving something.

Third, tracking your workouts provides a clear measurement towards completing your goals. As the classic quote goes, if you don’t measure it, you can’t improvement. Whether it’s an endurance sport like cycling or running, weight lifting or just getting moving, tracking your workouts provides a portrait into the progress you are making towards running faster, cycling longer, lifting more or whatever.

Fourth, tracking your workouts summarizes your progress and lets your know exactly what you’ve done. Your logs tell your how long you ran and how fast. It tells your how much you lift and which exercises you did. It only counts if you show up. Your workout logs don’t lie.

Fifth, tracking your workouts isn’t just about the workout; it’s also about your story. You can track more than just the workout info. You can record how you felt, both positive and negative. It can be your fitness- or health-focus story and provide a form of self-talk too. I often log my workouts along with a short journal entry.

Sixth, tracking your workouts provides you with health data. The data you collect helps you check on your progress and understand how you are performing and improving. Whether it’s your active heart rate, intensity or weight lifting, your workout data provides a way to accelerate. your health and fitness improvements.

Memorial Day Schedule


Memorial Day Schedule

8:30 AM WOD

9:30 AM Iginite

10:30 AM WOD

Memorial Day WOD: Murph

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.