The Open 2019


In our opinion every single Boom member should register and give this a shot. We’ll already be doing the workout in the normal course of the week. You may surprise yourself with the kind of effort and performance you can put in with this type of environment. We’re going to break you guys down into drafted teams for a bit more excitement. Team Grant vs Team Travis. I’ll need some suggestions for payoffs when my team beats team T.

We will also need a ton of judges this year. We’d appreciate all the help we can get! You’d just take the judges course online after registering. Super easy!

Now whats the process??

Register at the CrossFit Games site here: CrossFit Games 

The Open begins Feb 21st and runs 5 weeks. Heres everything you need to know:

Watch this….. Its from last year but still explains it well—- Video

How will we do the OPEN at Boom?

Thursday nights we will have a live announcement viewing at 7:30pm

Fridays will be the first opportunity to complete the WOD. It will be a normal workout for the day. If you are participating in the open you’ll most likely need a judge. Most classes doing the workout will be done in heats to accommodate judging.

Saturday Mornings will be the second opportunity to complete. Heats will begin at 9am. (A great time for non Boom members to come throw down.)

(These are the main times to do the workouts!!!!)

Sundays at noon will be for make ups. Please arrange someone to help you judge on Sunday especially.

Monday Normal workout day. We’ll need gym space and equipment for everyone else.

REDO?

I highly discourage the redo. It will only wreck you for the upcoming week of training. Although, If you must redo please sign up before end of day Friday for a Sunday spot.

Once you have a score for the workout you must enter that number into your CrossFit Games app before Monday night at 7:30. Once you do that we will validate.

We hope you sing up and enjoy the “fun”

Is Boutique Fitness A Good Place For Me?


If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.

 

In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.

 

“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR

 

The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.

 

Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.

 

These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉

 

Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”

 

These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.

 

If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.

 

If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.

 

If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.

 

If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!

 

To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

Schedule a free intro with us here!!!

What’s the deal with Intermittent Fasting?


You’ve probably heard of one of the most popular diets in the nutrition world right now, intermittent fasting (IF). Though this type of diet certainly isn’t new, the fad-ish uprising of it’s popularity have left a great deal of guru’s, buzz words, and misinformation floating around on the internet. However when celebrities like Beyonce, Terry Crews, and Hugh Jackman swear by a diet it is definitely worth giving a try. Today we’re going to break down some of the facts about intermittent fasting. You can decide if it’s right for you!

 

Before we get into the benefits of intermittent fasting it’s important to know how it works. There are many different protocols and standards that define the versions of this diet. The parameters that most people adjust include:

 

  • Time, when to eat and when not to. Most protocols recommend a ratio of 16 hour fast to 8 hours of eating. This could look like skipping breakfast and eating your first meal of the day at 12pm. You then have until 8 pm to eat.
  • What counts as fasting, if you’re in your fasting window are you allowed to consume anything? Most diets encourage water during the fast. Many also allow black coffee or tea (hold the cream and sugar) during the fast. Outside of these beverages, some people alse consume MCT or coconut oil, BCAA drinks, or ketone supplements. This will depend on your goals and the approach you take.
  • What to eat during meals. This is dependent on the types and frequency of foods that work best for you. If you practice intermittent fasting you will benefit the most by adhering to a diet that eliminates inflammatory foods and refined carbohydrates.  

 

Intermittent Fasting claims to have a great deal of benefits and many people have found it works great for them. There are also a great deal of myths or areas that still need to be verified by science. Most of the benefits of intermittent fasting seem to have more of a correlation with successful diets rather than to be the primary causal factor. As we work our way through the many claimed benefits of IF let’s address what benefits you can count on and which ones to put to the test.

 

Lower Insulin Resistance/Increase Insulin Sensitivity

If you hear insulin resistance I’m sure you’re thinking two things. One, I know that is important. Two, I don’t have diabetes so how does it apply to me?? Insulin is a hormone responsible for regulating the amount of energy (glucose) in the blood stream. By lowering insulin resistance the body improves its ability to store extra glucose as glycogen (ready to use energy) in the muscle rather than as fat. Intermittent fasting reduces the bodies exposure to energy fluxuations making it more sensitive when you do eat a meal.

 

You can burn fat while gaining muscle

This is one of those difficult to navigate situations. The fact is that going 16 hours or more without eating will make your body more reliant on fat as a fuel source. The major factor to consider is that the biggest player in gaining or losing both fat and muscle is energy balance. Intermittent fasting combined with healthy food choices and consistent exercise will produce the desired results, but if you’re consuming more calories than your body needs the calories will contribute to both muscle and fat gain.

 

Better dietary adherence

Many people love to use intermittent fasting simply because it is a great fit for their lifestyle.

Reasons for this vary from one person to another, but one of the key reasons seems to be that it reduces decision fatigue. Most people find themselves making poor dietary choices when they are either in a hurry or tired. By eliminating decision making around food it becomes easier to plan for one or two healthy meals in a day. Food becomes less of a focal point. You start eating to live, not living to eat.

 

Improve mental clarity

This ties into the powerful effects of insulin on the body. After a meal our body secretes insulin to maintain blood sugar levels in the body. When we are constantly eating we are dependent on a steady supply of glucose to feel energized and awake. Too long without food or an imbalanced meal causes the dreaded brain fog you’ve probably felt an hour or so after lunch. Many people report being more alert and focused when when adapted to an intermittent fasting diet.

 

Give your gut a rest

A continuous diet of hard to digest foods can leave our digestive tract operating at less than optimal capacity. This leads to low energy levels, poor digestion, and a general inflammatory state. Intermittent fasting gives digestive enzymes and the healthy bacteria in our gut to build up stabilize.

 

Save time

This benefit of IF is about as straightforward as it gets. Eating fewer meals and/or at fewer times of the day will save you time. Not only that but you’d be surprised how much time gets wasted on meals when you’re trying to fit in 5-6 small meals per day. Without the interruption of food you’ll have more time for other activities.

 

Save money

This goes hand in hand with saving time. Fewer meals means more money saved. Even if you are eating bigger portions for lunch and dinner it means a smaller grocery bill and fewer days of the month you have to eat out.

 

As we’ve addressed some of the benefits of intermittent fasting we also need to play devil’s advocate to why it might now be the right choice for you. Let’s take a look at why you should not try intermittent fasting…

 

Some populations that may want to avoid IF would be individuals who have had issues with yo-yo dieting, overeating, binge eating, or make poor dietary choices. Some practitioners of intermittent fasting have reported an obsession with food or constant daydreaming about eating during their restricted hours. It is important to consult with your doctor before making any major change to your health including a significant shift in your diet.

 

Other individuals who may want to steer clear of IF would be individuals who are not consuming sufficient nutrients to address a specific health condition or goal. These could include specific micronutrients like vitamins or minerals. Children, teenagers or anyone who needs more total calories to gain weight may not be able to consume enough food during the limited time window associated with intermittent fasting. If you are a hardgainer, increasing your training volume for a sport, have a job that requires intense physical activity, or are in pregnancy this may not be the diet for you.

 

Hopefully highlighting some of the benefits of intermittent fasting has given you the information to see if you want to explore it further or shut it down like your high school prom date.

 

If you have questions about diet or exercise guidelines lets start a conversation!