August 2024 Newsletter
CFFP Garden
The garden's lush passion fruit vine has been thriving with beautiful flowers, as well as the zinnia blooms in the garden beds. Some members have been collecting flowers to take home. The herbs are also growing strong. We have sage, lavender, basil, and some oregano that can be found under the passion fruit vine. The ornamental peppers are growing new peppers. Feel free to try some next time you are at the gym.
Jazmin, who maintains the garden, is calling everyone who is interested in learning about gardening or just contributing with the maintenance to join her the first Saturday of every month. The next meeting at the garden will be on August 10th from 8-9am. Bring your children, your gardening gloves, and a good attitude. We are working together to have a beautiful garden that keeps on giving.
Sleep
Exercising is a great way to get in shape and make “gains”, but did you know that the body actually changes during sleep? One of the best ways for you to see results is making sure that you have maximum recovery including getting optimal sleep. It is recommended that adults sleep 7 to 9 hours a night. During a full night's sleep, your body goes through 3 sleep stages that produce a hormone meant for repairing tissue damaged during exercise. The longer you sleep, the longer you repair. Not only do you repair, but your body also removes unwanted waste. Sleep allows your body to remove excess metabolic waste from your brain cells to keep your body and brain functioning at an optimal level. To make sure you're getting the sleep you need, try:
Avoid watching TV or scrolling before bed
Try going to bed and waking up at the same time
Drink your caffeine earlier in the day
CFFP Community Day
Thanks to everyone who stopped out at the CFFP Community Beach day!
Gymnastics Gains: Handstand Push-Ups
Learning to do handstands can have many benefits, including: strength, coordination, body control, stress relief, and body tension. Handstands work many different muscles in your upper body, core, and lower back. They can improve your motor control, hand-eye-coordination, and your overall body awareness. Handstands can even help reduce stress by focusing on your posture and increasing blood flow to your brain.
Create tension
Wide base of support
See your hands
Stay engaged
Find the crown of your head
Common faults in peoples handstand push-ups:
Slowly descending
Losing tension in the handstand
Arching on the way up
Lock out at the finish
If you notice these faults in your HSPU, try scaling options.
Mobility
Try some of these exercises to help mobilize your handstands:
Improve your wrist mobility with wrist circles, backward facing wrist stretch, forward facing wrist stretch.
Improve your hip extension mobility with couch stretch, glute bridges, and 90/90 stretches
Improve your thoracic mobility with the foam roller, cat-cow, and the thoracic rotation stretch
Lastly, improve your shoulder mobility by foam rolling your lats and pecs, child's pose, and floor angels
Incorporating mobility exercises will help lead to improved handstand form, depth and overall strength. By addressing your shoulder, wrist, hip, and thoracic limitations you will be able to unlock your full handstand 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 August Birthdays!
July Attendance Award
Brian D.
Athlete of the Month
Taylor H.
Congratulations to our CFFP Athlete of the Month, Taylor.
Taylor is a key member of our afternoon 5:30 class, but lately has been putting in overtime at our Saturday classes and joining in at the lifting classes as well. Her consistency and extra time put in has been paying off as she clearly has gained more confidence in her movements at the gym. Taylor has been spending time trying and learning new skills and lifting heavier weights on her barbell. Taylor is preparing now to showcase her hard work at the PCCF Throwdown in November.
We are so happy to have Taylor as our Athlete of the Month and as an awesome member of our CFFP community. Keep up the great work. Congratulations Taylor!
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
Rob L.
Shane O.
Mark T.
Erik C.
Trevor H.
Ahkera M.
Upcoming Events
CFFP Anniversary Party: Get ready to celebrate because CFFP is turning 14! Mark your calendars and join us at Sailfish Brewing on September 14th. We want to thank all of our members for supporting and making this CFFP family so special.
Reminder: Please sign up for your classes early, especially 5am and 6:30pm. This allows our coaches to prepare for the class. Classes may be canceled if members are not signed up with adequate time before the class. If you regularly attend our larger classes, 8am, 9am, 4:30pm, and 5:30pm, please also sign up early enough to plan for a second coach if necessary. Thank you!
Erin Lifting Class Dates: Sunday 8/4, Sunday 8/11, and Sunday 8/25
Bri Yoga Class Dates: Sunday 8/11 and Sunday 8/18
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: Unfortunately, Vanguard has been canceled this year.
