F4D Profile of the Week:  CrossFitter Michael Tancini

Fix 4 The Day had to opportunity to sit down with CF Local Athlete Michael Tancini and learn more about him and his goals. He is an up and coming competitor in the Mid Atlantic region and someone you definitely want to watch at events.  Our video features footage of F4D’s Cabarrus Raid from October 2012, where Michael teamed up with his girlfriend/training partner, Audrey Pointdexter, and competed against other Charlotte area pairs.  On a side note, while he was home on a break from school and training at CF Vitality, Michael was always incredibly helpful in critiquing and offering this author some tips on improving her HSPUs and dreadful ring dips.  Thanks, Michael!

F4D:  How long have you been doing CrossFit?

Tancini:  I started CF 2 years ago with CF UNC, which is more like a university club than an affiliate. Shortly after starting there, I found CF Local and have been training there.  I did the classes for about a year and then began to turn my training towards competition.

F4D:  How did you get started in CF?

Tancini:  I heard about CF from many individuals and some of my friends asked me to go to CF UNC.  I heard it was fun and a good workout, so I tried it and I was hooked.

F4D:  Do you have any previous athletic experience?

Tancini:  I played college baseball at UNC Pembroke and Catawba College during my first 2 years of school before deciding to walk away and focus on school.

F4D:  You competed at the 2012 Mid Atlantic Regionals, how did you finish and were there any memorable moments?

Tancini:  I finished 29th overall last year.  The entire event was memorable.  It was just a lot of fun to be out there competing.

F4D:  What’s your current training schedule?

Tancini:  I train 6 days a week, 2-3 times per day.  I program my own strength cycles and my own skill work, but I follow The Outlaw Way conditioning program.  However, I do program my own conditioning on days when there is not a conditioning programmed on Outlaw.  I also program extra conditioning on top of Outlaw.  I focus heavily on Olympic lifting, gymnastics, and eliminating my weaknesses.

F4D:  How has your training changed from last year?

Tancini:  Volume has increased and I have a better understanding of what my weaknesses are and how to program to eliminate them.

F4D:  What are you goals for CrossFit?

Tancini:  My goals evolve as time goes on.  Currently, my main goal is to qualify for the CrossFit Games as an individual.

F4D:  What about school and career goals?

Tancini:  I am a student at UNC Chapel Hill and will be graduating in May.  I am majoring in Exercise and Sport Science and am pursuing a career in Physical Therapy.

F4D:  Relationship status?

Tancini:  Audrey Poindexter is my girlfriend and we’ve been together since May 2012.  She’s also my training partner.

F4D:  Favorite CF Girl WOD?  Favorite Hero WOD?

Tancini:  My favorite girl workout is Fran, just something about the workout that I love.  Always have.  I don’t have a favorite hero workout.  I honestly haven’t done many of them.  I did do Murph on a beach trip one time, complete with mile runs in the sand and strict pullups on a low hanging branch.

F4D:  Favorite and least favorite CF Movement?

Tancini:  My favorite is the snatch and my least favorite is probably forward rolls.  I actually had them in a competition one time and after 10 consecutive rolls, I was too dizzy to walk or stand straight.

F4D Profile of the Week:  Evolved Health Chiropractic

Fix 4 The Day’s Profile of the Week is Evolved Health Chiropractic and its owner, Jennifer Doriott.   Chiropractic care is becoming more mainstream as people are looking for more holistic options for pain relief and managing their health rather than filling a prescription.  Dr. Jen explains, “Chiropractic may be one of the most misunderstood philosophies on life and health, but it’s really very simply.  Once I am able to sit down with people and explain it all, it just makes sense and is a no brainer.”  Evolved Health Chiropractic opened its doors on March 7, 2012 and as Dr. Jen describes it, she “hasn’t looked back.  It’s been awesome!”

One of the things that makes Evolved Health Chiropractic unique from other Charlotte area practices is its membership plan.  Rather than schedule appointments and pay per visit, Evolved Health Chiropractic offers unlimited chiropractic care with monthly membership plans.  This allows individuals to receive full, optimal care and not have to limit their visits due to financial constraints.  Dr. Jen also has walk in hours, making it more convenient for her patients to have access to care.

Jen was born and raised in Forest Lake, MN and earned her Bachelor’s Degree in Human Biology from Northwestern Health Sciences University in Bloomington, MN.  She originally considered a career in fitness or nutrition, but a snowboarding accident inadvertently put her on the career path towards chiropractic.

Jen injured her back on the slopes in Colorado and ended up in the ER.  X-rays were taken, revealing no broken bones and she was given pain meds and sent on her way.  Back home in MN, she was still in horrific pain and sought another medical opinion.  Once again, x-rays revealed there were no broken bones and she was told it would just take some time to heal.  A few months later and no pain relief in sight, Jen went to see a chiropractor.  He ordered an MRI and it showed she had two herniated discs in her lower back.  Once she received regular care, her health improved and she saw chiropractic care in a new way.  Plus, “My chiropractor was so happy all of the time.  I thought to myself, ‘I want what he has,’ ” she recalls.

As a patient and as a Chiropractor, Dr. Jen knows the benefits of regular chiropractic care.  “Every aspect of your life can be affected by chiropractic simply because we work with your nervous system and that system directs and controls every single cell in your body.  Increased energy, getting sick less often, sleeping better, greater mobility, enhanced moods and attitudes, less aches and pains, greater focus and concentration, better digestions, and enhanced body chemistry are just some of the benefits.”

Dr. Jen understands many of F4D followers, as she is also a CrossFitter.  Jen began CrossFit in January 2012, training with Jonathan Bostic in his garage.  “I got individual coaching and he helped me build a solid foundation,” said Jen.  She is now a proud family member of CrossFit Vitality and loves the women’s class there - ”The 9:30 ladies ROCK!” Jen is grateful to the CFV community and her patients for helping her feel very at home in NC.  “I have the best job in world.  I get to come in every day, turn on the lights, turn on good music, smile, laugh, and high five and turn on life in people.”

Fix 4 The Day wishes Dr. Jen a very happy, healthy, and prosperous 2013.  If you’d like to visit Dr. Jen at Evolved Health Chiropractic, she is located at 8415 Pit Stop Court, Suite 102, Concord, NC, 704-970-7127 or click to the website at www.ehealthchiro.com.

CrossFit Indian Trail Does Sandy Hook Memorial WOD

CrossFit Indian Trail did a Memorial WOD to honor the victims of the Sandy Hook Elementary shooting.  The WOD was a 26 minute AMRAP of 12 back squats (135/95), 14 bar over burpees, and 12 pull ups.

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Demo Videos for Raid in the Park 2/2/13

Here are the videos for WODs 1, 2, and 3 for Fix 4 The Day’s Raid in the Park competition scheduled for 2/2/13.  There will be Rx and Scaled Divisions.  Good luck and email [email protected] for questions.  See our website for registration.

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Fix 4 The Day and CrossFit Peerless: WOD 4 Warmth Coat Drive

Fix 4 the Day teamed up with CrossFit Peerless for its first annual WOD 4 Warmth Coat Drive.  CrossFitters from Charlotte, NC brought a gently used coat for admission to the team chipper WOD.  The workout consisted of 30 Power Cleans (135#/95#), 50 Double Unders, 30 Toes 2 Bars, 50 Kettlebell Swings (1.5/1 pood), 30 Burpees to a weight plate, and 50 Wall Balls (20#/14#).  Team were made up of 3-4 athletes.  Once an athlete completed the required reps, he or she could not move on to the next exercise until the teammate ahead of them cleared that station.  Over 30 CrossFitters came out for this event and approximately 75 coats were collected and donated to those in need.

Here are the videos from the No Excuses Vitality Challenge, Featuring Kyle Maynard on November 3rd, hosted by CrossFit Vitality in Concord, North Carolina. It was an incredible day!

On November 3, 2012, CrossFit Vitality hosted the No Excuses Vitality Challenge, Featuring Kyle Maynard.  For more videos from this event visit http://www.youtube.com/watch?v=R4cOppGmnNo

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On November 3, 2012, CrossFit Vitality in Concord, NC hosted the No Excuses Vitality Challenge, Featuring Kyle Maynard.  This event was geared towards scaled and first time compeititors.  It offered these athletes an opportunity to step out of their comfort zones and test their limits in an encouraging environment. After the competition, keynote speaker, Kyle Maynard, addressed the crowd and talked about his own challenges in life and how he has found success.  All proceeds of this event benefited the Mark Gelina Foundation.  Gelina was a Marine killed in Iraq in 2006, and served with Steve Pinkerton, owner of CrossFit Vitality.

The first WOD of this competition began with a 12 minute running clock.  Athletes completed a 1000m row and with the remaining time, completed an AMRAP of 8 kettlebell swings, 8 push ups, 8 sumo deadlift high pulls with a kettlebell, and 8 ambat situps.  Competitors earned 2 scores with this WOD – a row time and an AMRAP score.

This second WOD began with a 14 minute running clock.  Competitors could take as much time as needed to establish their 3 rep max for front squat.  With the remaining time on the clock, the athletes completed a ladder of 2 burpee over the box jumps and slam balls.  After each set of 2 burpee over the box jumps, the slam balls would increase by 1 each round.  Athletes were allowed to jump forward over the box,  jump laterally over the box, or step up and over the box.  The competitiors earned 2 scores for this WOD – a front squat weight and the number of reps completed in the burpee/slam ball ladder.

For the shuttle run WOD, competitors ran various distances for a total time score.  It was a “floater WOD” and athletes had a 2 hour window in which to complete the run.

No Excuses Vitality Challenge, Featuring Kyle Maynard

On Saturday, November 3, 2012, a very good thing happened at CrossFit Vitality.  This CrossFit community came together once again to do what it does best:  support and encourage one another.

CrossFit Vitality held its first scaled only competition called the No Excuses Vitality Challenge.   Steve and Jess Pinkerton, owners of CrossFit Vitality, wanted to give people an opportunity to step out of their comfort zones and push past their perceived limitations.  After all, Kyle Maynard, the keynote speaker for the event, was born a congenital amputee, but has become an accomplished wrestler, CrossFitter, author, entrepreneur, and has climbed Mount Kilimanjaro.  The Pinkertons’ thinking was “What’s your excuse?”

Over 80 participants registered for the event and the majority of them had never competed in a CrossFit competition.  They were nervous, but excited and as Alicia Baker belted out the final notes of the Star Spangled Banner, it was GAME ON!  These athletes gave it their all.  No one quit until the emcee yelled “Time!”  Everyone brought their own cheering squad and by the end, everyone in the crowd was rooting for each and every competitor.

There were many mothers competing that day and their children were in the crowd, holding signs of support and encouragement.  A child’s “GO, MOMMY, GO!” could be heard above all other cheers.  We talk to our children daily about sportsmanship, about giving their best effort, and about not quitting.  That day, these children saw their parents as role models of such lessons.  Competitor and mother, Duana Jones, said, “I kept thinking, ‘My girls can’t see me giving up!’  I need them in the box with me everyday.”  Duana’s children inspired and motivated her to keep going throughout the day.  She, in turn, undoubtedly inspired and motivated them.

Some competitors had lifelong fears of putting themselves out there in the public eye.  They were self-conscious of their appearance and their performance, but this environment allowed them to test themselves and see just what they were made of – strength and tenacity.  Regardless of who stood atop the makeshift podium of plyo boxes, every competitor was truly a winner that day and it could be seen on their smiling faces.  There were many PRs, but most importantly, each person did something they had never done that day, something they had feared, and they faced that fear.

The second part of the event featured keynote speakers Marine Major Sean Quinlan (Ret.) and Kyle Maynard.  Quinlan has served his country as a Marine for over half of his life.  He talked about finding strength and leading others in desperate times and situations.  As Quinlan recounted his challenges as a Marine and as a leader, he was passionate and a straight shooter. He provided an excellent perspective on life and it’s brevity.  Most people go through life thinking they have plenty of time.  Quinlan took the average life expectancy for a man in the USA and approximated his remaining life, not in years, but in days.   In doing so, you see the importance in each day, its potential, and the disregard, at times, each of us has had for a 24 hour period.  His message was clear – no one is guaranteed these days and don’t waste the ones you are given.

Kyle Maynard took the stage after Quinlan and once again amazed the audience with his accomplishments and his positive attitude on life and its challenges.  He was so “normal” and yet so awe-inspiring at the same time.  He used his own life as an example of how you hold yourself back and how your own excuses are prohibiting you from reaching your goals.  To drive that point home, he challenged the audience to a WOD of 21-15-9 burpees and pull ups.  He beat us all, even one CrossFitter who finished 4th at the 2012 Mid Atlantic Regionals. What if, when growing up, Kyle and his family accepted that he would only be able to do so much physically?  What if he never took the chance to see what he was capable of and if he didn’t have the support of family, friends, and coaches?  We’d never know of Kyle Maynard.  Those with physical disabilities would never have an example of what they could achieve and of all the possibilities that lie within themselves.  Those of us with less visible disabilities would never have an example of this either.  Kyle gave people hope and belief in themselves.  He also changed everyone’s perspective of their own potential that day.

After the event, Kyle was gracious enough to hang around and talk to people, sign books, and pose for pictures.  He just sat there on the Vitality turf and spoke with strangers like they were old friends.  Reagan Pinkerton, the 4-year-old heir to the CrossFit Vitality throne, kicked up on the wall to show Kyle her handstand push ups.  Like a true CrossFitter, Kyle kicked up on the wall and did a few with her.  Awesome.

The primary goal of the No Excuses Vitality Challenge was to raise money for the Mark Gelina Foundation.  Marine First Lt. Gelina and Steve Pinkerton served together in Iraq under Major Quinlan.  Gelina was killed in November 2006, and the foundation was created to provide for Gelina’s three children.  Thanks to this CrossFit community, more than $8,000 will be donated to the foundation to help these children realize their dreams and goals.  It was a special day at CrossFit Vitality and it was possible because of this community and their willingness to work together, to give 110%, and to make no excuses.

Deadlift Ladder at Ultimate Raid

Here are the new Ultimate Raid videos from the Ultimate Raid on September 29th, hosted by Ultimate CrossFit in Charlotte, North Carolina! We had a blast and Fix 4 the Day would like to thank all of the athletes who came out to compete!

Fix 4 The Day held its 3rd competition of the 2012 Raid series at Ultimate CrossFit on September 29th.

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Ultimate CrossFit hosted Fix 4 The Day’s 3rd competition series of the year.  The Ultimate Raid was a sold out event with 100 athletes. These vidoes are from the Deadlift Ladder WOD.

Competitors worked their way through the ladder.  Once an athlete completed his or her heaviest successful lift, he/she performed as many double unders (for Rx Divisions) or singles jumping rope (for Scaled Divisions) as possible.  The DUs/singles were added to the score and used in the event as a tie breaker.  Each athlete was given 30 seconds to complete a lift before moving on the the next weight station or being eliminated from the WOD.

The Men’s Rx deadlift ladder went in weights of 315, 365, 405, 425, 450, 475, 500.

The Men’s Scaled deadlift ladder went in weights of 225, 255, 275, 295, 315, 335, and 365.

The Women’s Rx deadlift ladder went in weights of 225, 250, 275, 295, 315, 330, and 350.

The Scaled Women’s deadlift ladder went in weights of 155, 185, 205, 225, 240, 255, and 275