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:  Paleo Challenges

It’s a new year and Paleo challenges have started in most Charlotte area boxes.  CrossFitters are ready to shed those post holiday pounds and get back into a routine of eating clean and WODing regularly.  Most boxes do a similar type of challenge – Paleo eating for a set amount of weeks, baseline WOD, weight and measurements, and before and after pictures.  As in all things CrossFit, this provides the participants tangible, quantitative results rather than the “I feel better” to gauge their progress and meet their goals.

For those that have been living in a cave….uh, wait a minute, then you know all about this way of eating…For those of you unfamiliar with Paleo eating, it is in simple terms eating like cavemen (and women) with a diet consisting of lean meats, fruits and vegetables, and healthy fats.  It does not include grains, legumes, dairy products, potatoes, sugar, and processed oils.  So, that can of Spaghetti Os, bowl of Lucky Charms, and triple venti Caramel Machiatto with whipped cream are no gos for Paleo eating.  Okay, those are obvious examples of things not to consume Paleo or no Paleo, but Paleo does force you to really examine the foods you are consuming and how/why your body is reacting to them.

Our modern lifestyle and eating highly refined and processed foods has contributed greatly to heart disease, type 2 diabetes, obesity, autoimmune diseases, and all kinds of conditions that shorten our lifespan and negatively impact the quality of our daily lives.  Who doesn’t want to live a long and healthy life?  More people are looking less towards modern medicine for a “cure” of what ails them and more towards prevention and discovering the root of the problem.

CrossFitters by nature want to live long and healthy lives.  Isn’t it the joke – “What are you training for?  I’m training for life.”  I mean, think of all the WODs you’ll miss if you’re sick or you’re gone, really gone…Seriously though, CrossFitters are always striving for improved performance and more effectiveness and efficiency.  CrossFit is a far cry from techno fitness gadgets to make things easier.  Working out of a garage or a hole in the wall with makeshift weights and the “No Excuses” attitude makes CrossFit and Paleo eating a natural fit.  CrossFit didn’t start out as mainstream, neither did Paleo, but with the increased exposure and EFFECTIVENESS of both, more and more people are trying it.

Having stated that, this year’s local Paleo Challenges include veteran CrossFitters and Paleo virgins.  Fix 4 The Day did a survey (okay, so I asked the question on a facebook status) and we learned that everyone, regardless of experience, struggles with similar issues.  Here are some of “our” issues:

1.  Planning and Food Prep. Eating Paleo requires you to plan your meals and food prep ahead of time.  There’s no paleo box of goodies to grab off of the shelves when you’re freaking starving and just got home from work or a Paleo fast food drive thru (someone please find a way to make this happen though!) for your incredibly short lunch break.  I feel it’s a blessing in disguise.  Yes, it’s a lot of work and time consuming ON THAT DAY of meal plan and food prep, but think of the time you’re saving throughout the week and you’ve avoided the hassle of “what’s for dinner?”  Although some people complain about the cost of eating Paleo, I’m willing to bet you spent more pre-Paleo on last minute grocery runs and eating out because there was nothing at home.  Maybe it’s just me, but something about looking at my fridge shelf, stacked with Tupperware containers, all organized with healthy food just makes me feel better about my life in general.  Bottom line:  you want to be successful at eating Paleo, at any goal – YOU MUST MAKE A PLAN AND STICK TO IT.  Suck it up and do it.

2.  Elimininating _____(insert your evil here – sugar, bread, chocolate).  Yeah, there’s no magical formula here either. The longer you stay away from it, the easier it gets.  It’s like an ex boyfriend- stop calling his cell phone to hear his voice on the voicemail, don’t reread all the texts, don’t drive by his house, defriend him on facebook, throw away the pictures/cards/tshirts that smell like him…just stop and stay away.  Each day it gets easier and then one day, you don’t even think about the bread (or the boy).

3.  The Amount of Food You Eat.  This is both a pro and a con for people. Paleo doesn’t count calories and that throws some people off.  Zone Paleo gives blocks or serving sizes, which is very helpful.  For those not following Zone, some people are under the impression that just because it’s Paleo, they can eat as much of it as they so desire.  No.  Portion control, people, especially for those wanting to lose weight on Paleo.  Yes, those almonds and that bacon are Paleo, but no, you cannot eat a pound of each in one sitting.  Well, you can, but you won’t lose weight.  On the flip side, some people find once they take out all of those “fillers”, like crackers or other carb snacks, they can have lots of Paleo friendly foods.  Very active people feel like they are eating all of the time.  One even stated, “I feel like eating is my second job.”  What other “diets” have that effect?

4.  Travel and Schedule Conflicts.  Many of you travel for work or have incredibly busy schedules.  Nothing is going to be 100% ideal and I think there may be times when you fall off the Paleo Wagon.  One participant (remember it was a survey?) stated lunch was frequently brought in for his work when he traveled.  It usually consisted of sandwiches, which he easily made Paleo, or pizza.  His question was, “Do I eat the pizza or eat nothing?”  You all can chime in with advice.  I think the best remedy is to always have something (even if it’s snack-like) on hand to tide you over.  Again, this is one of those things that requires thinking ahead and planning.  Yes, it’s a total pain, but is it worth it to you?  And realize this, this isn’t a “diet”.  It’s a way of life.  As soon as you work it that way, it becomes your habit and it isn’t such a pain.  Also, think creatively and be brave when you find yourself without your planned meal.  One of my friends ended up at her college cafeteria and taco salad was the meal for the day.  She asked for the shredded chicken and all the Paleo veggies with guacamole and none of the “bad stuff.”  The cafeteria lady was stunned about the no cheese and all things that made it a taco salad, but get used to ordering like Sally from “When Harry Met Sally.”  You don’t have to explain your choices when you get the weird looks or I usually say “I’m allergic” and they leave me alone.  My friend said, ‘Don’t question it, just give me it.”  Or you could say that….

5.  Lack of Variety.  People new to Paleo get into the habit of cooking the same “safe” things and then they get bored with them.  There are so many resources available now – cookbooks, websites, companies that make your Paleo food, pinterest, people posting a gazillion pictures of their Paleo meals on facebook - so use them!  Ask your coaches, your fellow CrossFitters, food lovers, anyone and everyone for their ideas.  People love to share their passions.  So, I’m asking you all, Paleo snacks?  Help.

The biggest challenge for all of us is sticking with it and doing your best.  Remember when you walked into your box for the first WOD?  Did you bust out a lot of kipping pullups?  Don’t answer if you did and you’re one of THOSE PEOPLE….Most of us didn’t, but we learned because we kept trying and practicing.  Following a new way of eating is the same concept.  Try new foods and new recipes.  Be excited about this!  You’re not depriving yourself, it’s not a punishment.  It’s a path to better health and longer life.  In the end, if it’s not for you, then it’s not for you.  At least try though and give it your very best effort because at the end of your Paleo Challenge, if you don’t like your newly sculpted abs or the fact that you’re crushing the WODs now, then you can just stop.  And go eat a bagel or something.

]]> http://fix4theday.com/f4d-profile-of-the-week-paleo-challenges/feed/ 0 http://fix4theday.com/f4d-profile-of-the-week-evolved-health-chiropractic/ http://fix4theday.com/f4d-profile-of-the-week-evolved-health-chiropractic/#comments Thu, 03 Jan 2013 15:38:20 +0000 Candice http://fix4theday.com/?p=1063 This F4D Profile of the Week: Evolved Health Chiropractic is written on Fix 4 The Day

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 [...]

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 Candice@fix4theday.com 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.

Profile of the Week:  Pregnant CrossFitters

‘Tis the season of expectations….of several kinds.  There are quite a few mothers-to-be at area CrossFit boxes and with the growing popularity of CrossFit, there will be more and more women wanting to continue with their training through all phases of their lives, including pregnancy.  Certainly the days of thinking expectant mothers are fragile creatures are over, but what about CrossFitting during pregnancy?  CrossFit is known for its high intensity workouts and olympic weightlifting.  Is that suitable for these women?  If these women were CrossFit training prior to pregnancy, then it certainly is suitable for them to continue on with it!

Obviously, this blog post is not intended for professional medical advice and every mother-to-be should consult her doctor in regards to her exercise program.   According to American Congress of Obstetricians and Gynocologists, “in the absence of contraindications, pregnant women should be encouraged to engage in regular, moderate intensity physical activity to continue to derive the same associated health benefits during their pregnancies as they did prior to pregnancy.”

Pregnant women should focus this time on maintaining their fitness level, not on making significant gains and PRs.  As the body changes throughout the trimesters, so will the exercises and intensity of the WODs.  CrossFit is universally appealing because of its scalability and there’s no reason why expectant mothers can’t continue their training with modifications.

Heather Pegram, of CrossFit Vitality describes her experience of maintaining her CrossFit training through her third pregnancy: “CrossFit has helped me through my 3rd pregnancy in so many ways.  First of all, in the beginning when I was feeling very tired and nauseous, completing a WOD was the best medicine.  I felt better for the rest of the day.  The days I didn’t go to CF Vitality, I could tell a big difference in how I felt.  Now that I’m about to start my 3rd trimester, I can tell how much stronger I am and how much easier it is to ‘carry’ this baby.  I had so much lower back pain with my past two pregnancies, but this time it’s much better.  I’ve found it easy to modify the workouts with the help of my coach now that my belly is in the way.  I look forward to seeing a difference in my strength and endurance during labor and delivery- the most important WOD that I’ll have spent 9 months prepping for!”

Motherhood brings on more, but different, challenges for the CrossFitter.  Caring for a newborn is exhausting and nursing mothers will need to monitor their milk supply and adjust food intake and workout intensity accordingly. Returning to an exercise program will help the woman shed the extra baby weight, but most importantly, it helps  the woman feel like she’s doing something for herself.  It’s good for the body and the mental health.  You know the saying, “If Momma ain’t happy, ain’t nobody happy.”   Unless otherwise directed by her doctor, if the woman eases into the training and listens to her body, there should be no problems.

Whitney Bayer of Ultimate CrossFit explains returning to CrossFit after giving birth 10 months ago to her first child, Quincy. “Initially, I went back to working out and felt super strong. I’ve heard it’s common to hit PRs after a pregnancy…this is also a period where a lot of women injure themselves. There’s still a lot of relaxin in the body and that coupled with the super mommy complex is bad news. I hit it really hard and burnt out after a month or so. Then I felt really weak. I finally felt like I could push myself about 7 months post partum. Now, I’m still scaling WODs and my biggest struggle is consistency. I don’t have the same drive as I used to, and I don’t want to miss out on Quincy’s first year. Breastfeeding has also been tricky because I have to pump for daycare and if I go work out, that’s another bottle I have to pump. (I hate pumping!) Basically, the balance has been the most challenging aspect.”

Motherhood is an amazing, life changing experience.  Women should use CrossFit as a means to enhance it, not hinder it.  Get stronger and faster to keep up with the kids, and as some of us ”experienced” mothers have discovered, you’ll also become quite the positive role model inside and outside of the gym to your children and your fellow CrossFitters.

F4D Profile of the Week:  The CrossFit Community Spirit

This week’s F4D profile features the CrossFit Community Spirit.  With the holidays approaching, many people use this time to reflect upon the many blessings in their lives, as well as the events that occurred throughout the past year that challenged and changed them.  The CrossFit Community has always come together whenever someone or some group has faced difficult times and has rallied in support of the person or cause. While we all realize a charity WOD can’t bring a miracle for the Wounded Warrior, the child with cancer, or the hero who died for his country, this community wants to DO SOMETHING to show their support, their compassion, and their gratitude.  We are also inspired by this person or this cause and in coming together, we end up inspiring each other and showing one another why we are so fortunate in our own lives and so fortunate to have this CrossFit Community.

At the recent No Excuses Vitality Challenge, the Charlotte area CrossFit Community came together to support the Mark Gelina Foundation.  Gelina was a Marine killed in Iraq and the foundation was established to help his family.  In addition to the cause, this event was special because it was geared towards first time and scaled CrossFit competitors and the entire atmosphere was one of encouragement.  There were over 80 people stepping out of their comfort zones and doing something that was intimidating for them.  Everyone was inspiring that day, but two individuals really stood out and exemplified the CrossFit spirit of not giving up and giving it your all.

Scott Sandusky is a part of the CrossFit Vitality family.  He recently lost his right leg in an accident and is an amazing example of positivity and perseverance.  He encouraged his friend, Dwain Dyer, to give CrossFit a try and to participate in the No Excuses Vitality Challenge.  Dwain is now a member of the CrossFit Rowan family and accepted this challenge.  F4D captured some of the highlights of the day as these two friends supported each other and inspired an entire box of CrossFitters.

After No Excuses, F4D got the opportunity to catch up with Scott and Dwain and get their impressions of the day.

F4D:  Scott, why did you encourage Dwain to try CrossFit and what made you jump in and do parts of the WOD with Dwain during the No Excuses Challenge?

Scott:  I want Dwain to have a long, prosperous life and I knew that CrossFit would be his fastest path to success in becoming a more fit and healthy person.  CrossFit has been a great asset to me, not only because of the fitness and competitive nature of the environment, but also the camaraderie that exists among fellow athletes.  I thrive off of the support of others and I knew Dwain would benefit from the supporting nature of CrossFit.

I told Dwain that I was going to stand without assistance during the entire working time of his WOD because I wanted to show my support for him.  I initially had not planned on doing the exercises with him, as I was not knowledgable as to my ability to do those movements because I am recovering from the recent loss of my leg.  So, the intent was to lift Dwain, while internally I was getting a rush of my ability to do more than I thought I was capable of doing.   In CrossFit, you want to go into the “pain cave” together so that we can all push each other to come out victoriously.

F4D:  Dwain, what made you decide to try CrossFit and how long have you been doing it?

Dwain:  I knew I needed to do something.  I was in the absolute worst shape of my life.  I listened to Scott because I know he has my best interest at heart.  Secondly, I have heard Scott speak with such passion about his experience with CrossFit.  I liked the idea of CrossFit being scalable and I liked the idea of having a coach to guide me.  I went to my first class on Friday, August 10, 2012.

F4D:  Why did you decide to participate in the No Excuses Vitality Challenge?

Dwain:  Like I said, I began CrossFit on Friday, August 1oth.  On Monday, August 13th, CrossFit Rowan began a 6 week Paleo Challenge.  I participated in it and ended up winning that challenge.  It really helped me to have a goal to focus on during the Paleo Challenge.  I thought that signing up for the No Excuses event would help keep me focused.  I really wanted to compete in this event even though I am still dealing with a lot of consequences from letting myself get in such bad shape.  I didn’t know where I would place, but I just wanted to take advantage of this event since it was scaled and geared toward first time competitors.

F4D:  What has the CrossFit community come to mean to you, Dwain?

Dwain:  The encouragement I receive from my fellow CrossFitters is awesome!  So many times I think I am done and as people finish up the WOD, they come over and push me.  It’s a great feeling to know that these people really want to see me succeed.  The experience I had during the No Excuses  event really solidified my feeling of being a part of a family with my CrossFit brothers and sisters.  The encouragement I received and have continued to receive is unreal.

F4D:  Scott, you were able to meet with Kyle Maynard, the keynote speaker for the No Excuses event.  Did it change anything for you?  For our readers who were not able to attend, Kyle Maynard is a motivational speaker, author, ESPY award winning mixed martial arts athlete, and owner of No Excuses CrossFit affiliate.  Kyle is also the first quadruple amputee to climb Mt. Kilimanjaro without assistance.  In short, Kyle is one amazing and inspiring individual!

Scott: It sure did!  I was able to spend time with Kyle a few weeks before No Excuses and it helped me realize that I can and will make do with me.  I am who I am now.  I’m missing my right leg.   Seeing and listening to Kyle helped me gain confidence in just being who I am now, being okay with the present state of the new me.

F4D:  Dwain, what was your impression of Kyle Maynard and hearing him talk?  Did you come away with anything that could help you in your life?

Dwain:  Kyle was a real inspiration.  A couple of points he made during his talk really stuck with me.  First, we are born without any fears.  All of the fears we have, we have learned and we can unlearn them.  Second, everyone has disabilities.  Some people such as Kyle and Scott have disabilities that are easy to see, but in reality, all people share the vulnerability that comes from letting other people know we’re not perfect and that we don’t have it all together.  One thing that CrossFit does is make you face those areas in your life physically and mentally that you need to put some work into improving.  If we can just be honest with ourselves and each other, then we can begin to work on improving ourselves and encouraging each other.

F4D:  Spectators and competitors saw both of you during the No Excuses Challenge and were inspired and touched.  What is your reaction to that and any words for them?

Dwain:  The response from people I spoke with at the end of the event was completely unexpected.  I never really thought my participation in this event would mean anything to anyone but me.  I didn’t know Scott was going to do the WODs with me, but I think it was a great thing for both of us.  It is a terrific example of what I was talking about from Kyle’s talk.  Scott’s challenges are different from my challenges, but it didn’t matter.  We were able to push and encourage each other.

Scott:  We all need each other!!  Nobody can plow through the challenges of life or the challenges of CrossFit alone and find victory. Just as much as Dwain needed me that day, I needed him.  May we all be moved to reach out and encourage others around us to do their best!

F4D Profile of the Week:  CrossFit Northlake

Fix 4 The Day has a new feature on our website  – the Profile of the Week. Each week, we will profile an athlete, a local business, something or someone we’d like you to meet!  Our very first profile features the Charlotte area’s newest CrossFit affiliate, CrossFit Northlake.

Amy and Jason Bright are the owners of CF Northlake and both come from athletic backgrounds and naturally excel at CrossFit.  While they love the competitive atmosphere, Amy and Jason are most looking forward to introducing CrossFit and sharing their passion for health and fitness with the Northlake community.

The Brights gave F4D a tour of their new place, as the finishing touches were being done, and let us hang around for a WOD.  Take a look at their video, check out their website at http://crossfitnorthlake.com/, or better yet, go visit them and see for yourself.

Thanks, Amy and Jason!  You have a fabulous facility and we wish you all the best!

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.