July 2024 Newsletter
Crossfit Fort Pierce: Monthly Newsletter
Have You Tried the InBody?
The InBody machine, located near the bathrooms of the gym, provides people with the opportunity to better understand their body. The InBody is an easy and non-invasive body composition test that takes less than a minute to complete. After the InBody test, you will have information about fat, muscle, and water levels. This information allows you to track your progress with a print out sheet or by downloading the app. If you need help understanding your InBody results or need guidance on changes to make, please talk to Tony.
Tips for completing the InBody:
Measure yourself before working out
Take shoes and socks off
If possible, complete on an empty stomach in the morning
Stay Hydrated, Even In the Shade
Did you know that about 60% of your body is made up of water? Water allows our body to function properly and do all of the activities we love. During the summer months, it can be more difficult to stay hydrated. Being properly hydrated allows our muscles to function correctly, we feel less fatigued, it regulates our body temperature, improves digestion, and helps us continue to be mentally sharp. Here are some tips to staying hydrated during the hot Florida summer months:
Drink fluids... Duh, but maybe try adding some electrolytes
Eat hydrating foods such as: watermelon, green peppers, strawberries, and iceberg lettuce
Infuse your water- try with fruit or coconut water
Track the amount of water you drink in a day
Carry a reusable water bottle to be mindful of your water intake
EZ Muhammad Seminar Success
Elijah “EZ” Muhammad, dropped into CFFP earlier in the month to share his snatch seminar. EZ is a 2x Crossfit Games competitor who is now looking to make his debut as a Master’s athlete at the games this coming year. Those who attended the seminar, received tips and tricks on improving their squat and their squat snatch. Here are some of the tips and tricks that attending members took from the seminar:
Don’t be afraid to play at the gym
Dynamic warmups allow your body to feel for what doesn’t feel right
Try adjusting the angle and width of your feet when squatting--find what’s right for you
If you weren’t able to attend EZ’s session, don’t forget that Coach Erin hosts a lifting class on the weekends where you can also improve your skills here at the gym.
Erin’s Lifting Class Schedule: Saturday 7/6, Sunday 7/14, Sunday 7/21, Saturday 7/27
Looking to improve your balance, flexibility, and increase your strength in a different way? You can also schedule to attend Bri’s Yoga Classes held on Sundays.
Yoga with Bri Class Schedule: Sunday 7/7 and Sunday 7/28
Lifting Lesson: Squat
The squat is an essential movement in Crossfit. It is one of the most functional ranges of motion your body goes through from the time you learn to walk until you can’t anymore. In Crossfit we use many variations of squatting: air squats, back squat, front squat, overhead squats, box jumps, etc. Below are some tips to improve your back squat:
Hips back, chest up
Screw your feet into the floor
Squat the bar with your hands
Drive the triangle straight up
Common faults in peoples squat positions:
Not breaking parallel with the plane of your hips
Lifting your heels
Not extending your hip at the top
Breaking a neutral spine
If you notice these faults in your squat, try deloading your weight.
Mobility
Try some of these exercises to help mobilize your squat:
Improve your ankle mobility with a calf stretch, deficit calf raises, and being in a half squat
Improve your hip mobility with down-dog to a lunge, 90-90 external rotation, and 90-90 internal rotation
Improve your thoracic mobility with the foam roller, cat-cow, and the thoracic rotation stretch
Lastly, improve your squat depth by completing deep goblet squat holds, front elevated split squats, and cossack squats
Incorporating squat mobility exercises will help lead to improved squat form, depth and overall strength. By addressing your squat limitations you will be able to unlock your full squat potential.
If you are looking for more information or help with your mobility Leah Sweat of Coastal Wellness is a great person to talk to.
CrossFit Fort Pierce PR Board
Congratulations on your latest achievement. Keep up the great work!
Happy July Birthdays!
July Attendance Award
Lina W.
Athlete of the Month
Doris G.
Congratulations to our CFFP Athlete of the Month, Doris.
You know this member is special when their favorite crossfit movement is burpees. Our July Athlete of the month is Doris G! Doris exemplifies her commitment to health by being a regular member at the morning classes, a few afternoon classes, and the Life class. She works extremely hard at the gym, but you’d never know how much work she is putting in because it's always done with a smile. Doris is an open-minded athlete, she is willing to try new movements the coaches bring to the table in order to better tailor the workouts to her level. We are so happy to have Doris as our Athlete of the Month and as an awesome member of our CFFP community. Keep up the great work. Congratulations Doris!
Each month we spotlight a CFFP athlete who stands out. We are always looking for that athlete that shows up, gives their best, and then gives more. These athletes are ready to learn, ready to work, support their fellow classmates, and encourage others to reach their goals. If you have someone in mind please send your suggestions for August’s Athlete of the Month via email to crossfitfortpierce@gmail.com or you can DM the instagram page sharing why you think this athlete is deserving.
Welcome New Members
Austin M.
Cali D.
Christa G.
Christopher J.
Colby K.
Jacob B.
Jade A.
Jen V.
Jo J.
Jordan P.
Michelle B.
Niels G.
Raul T.
Steve B.
Steve N.
Upcoming Events
July 4th Classes: Only morning classes will be available at 8am and 9am. Life class will be rescheduled to July 5th at 10:15am.
Community Beach Day: Sunday, July 21st bring your favorite towel and wear your favorite swimsuit because we're having a beach day! Come to Pepper Park around 2pm to hang with your friends, bring the kids, soak up the sun, and play all the beach activities.
Erin Lifting Class Dates: Saturday 7/6, Sunday 7/14, Sunday 7/21, Saturday 7/27
Bri Yoga Class Dates: Sunday 7/7 and Sunday 7/28- Class will have chilled lavender towels
Lifting Club: Thursday’s at 6:30-7:30
PCCF: Palm City Crossfit hosts a local competition on Nov. 2nd to give back to the community. Proceeds from the event go to the Martin County Police Athletic League. The competition this year will be held at a new location, Halpatiokee Regional Park in Stuart. Registration includes professional photos, personalized shirts, and swag bags. Divisions include: male team, female team, co-ed team, and masters.
Vanguard: If you were interested in Vanguard previously, make sure to check out the major changes the competition made for this year. The competition is now one day with four workouts. They added individual divisions, co-ed duos, and removed the teams of four. The competition is on Oct. 19th and Oct. 20th in Lakeland at the RP Funding Center.
