Category Archives: General

General Info and Announcements

For Whom The Bell Tolls – by Coach Patrick

Best get excited my Recursive people, it’s a straight up Dr. Dre ring ding dong ring a ding ding dong kind of moment. You might’ve noticed we’ve got a new PR bell hanging up, waiting for the chimes of improvement to rain down upon us from the heavens.
Inscribed on the bell is “Better Than Yesterday” and it symbolizes a whole smorgasbord of things. It represents celebrating and honoring your hard work, day in and out, days where you brought it, days where you didn’t want to go but showed up anyway, days where you were frustrated by where you were, days where you killed it and knew it, and everything in between.

It also represents strength of yourself and the strength of community, ringing that beast isn’t a small feat or a private ceremony, it is owning your dedication and it is shared amongst those fighting along side you, those who want the very best for you just as much as you do.

So it doesn’t matter if you are a single strike timid bell ringer or a farmhand chow time multi-striker or even a Thor’s hammer power ringer… what matters is you recognize what ringing that bell means to you and everyone else who hears it. It is purpose, community pride, tradition, and celebration. I, for one, can’t wait to hear you ring ding dong ring a ding ding dong. Happy WODing you beautiful badasses!
Wait wait wait, there’s more…!? Speaking of pride and tradition… we simply can’t boringly call it the PR bell, I yawn just saying it. So here’s the deal, the winning team of the Intramural Open gets the naming rights to the bell. Anything from Chauncey to The Incredible Bell of Magnanimous Magnitude, it shall forever be known and referred to whatever the winning team deems a perfect fit for the Recursive PR bell, a fixture of all future athletes to strike a chord with this year’s sweat and work poured into the Open.

Community pride and tradition, nailed it, stuck the landing, now go earn some bell strikes and naming bell rights!

Pick This Up, Put It Down – By Coach Patrick

Alright everyone, time to grab some red meat, chalk, weight-belts, tight shorts and loose hoodies, protein powder for dayz, and a favorite picture of your biggest bromance crush!

It’s time to talk about good ole fashioned barbells and weightlifting. However, instead of crushing a heavy PR and sounding off our barbaric war cry (which you should absolutely do) this is geared more towards the etiquette and safety of working around barbells and weights.

Done right, there’s nothing more righteous than getting your lift on; done wrong, it’s a major buzzkill and hazard for you and those around you.

Coaches are around to ensure good form, safety, cues for better movement, celebrating your badassery, and much more, but they can’t be everywhere all the time so the responsibility falls on you and everyone in class to help be accountable when working with weight. So let’s quickly hit some of the things you need to know and practice day in an day out…

1. Empty Lifting Floor Space
This goes for WODs, strength work in the rigs, and lifting from the floor. Make sure all plates, collars, water bottles, invisible friends, real friends, and everything else not properly attached to the barbell is away from where the lift is going to take place.

If you’re working from the rig, a good guideline is to keep any spare plates inside the rig. You may not know it, but every time a plate is left out on the ground in the open space underneath where someone may be lifting, say back squatting for instance, a puppy dies. Don’t do that to puppies.

Also, barbells bouncing off stuff on the floor make for sweet torpedoes into your shins, ankles, back, etc. Spoiler alert: barbell torpedoes generally win against fleshy human meat sacks.

2. Load and Unload Bar Evenly
Symmetry is your best friend. You wouldn’t strict press a barbell with 25 pounds on one side and 10 on the other, unless you straight cray, I mean I don’t know your life. Same rules apply for loading and unloading bar, stay away from cray, load evenly. You throw 10 pounds on one side throw ten on the other. This seems like common sense but is worth the reminder, especially when getting into heavier weights on the barbell.

Fun fact for those interested in physics, a 45 and 25 pound plate on a barbell with an empty opposite side is the perfect threshold to play Russian roulette on whether or not that barbell will jettison up like a catapult.

More spoilers: flying barbell catapults also win against human lifter folk. Point is, add and remove plates evenly, alternating barbell sides as you go.

3. Communicate
Use your words, all the words. If you are partnered up with one or two people, try pre-planning weight changes, roles for loading/unloading, and lifting order to minimize the time the bar isn’t moving.

Once one Sally Squatsalot racks that barbell, Diane Deadliftsaton should be calling out the weight she needs, getting it evenly loaded, and starting the lift. This maximizes the amount of time each person gets to lift and recover because we all love recovery almost as much as the lift. Plus it gives each athlete an individual game plan, we are all different and shouldn’t follow or chase the weights of the person lifting in front of us.

4. Know How to Fail
Here’s something you don’t often hear, failing is awesome. When it comes to lifting, especially in heavy weighted sets and max attempts, failure is the royalty that courts the kingdom. You don’t get better immediately and you don’t improve by staying safely confined in lifts and weights you know you can always hit.

Challenge yourself, go for something that is an intelligent step up for you. If you hit it, fantastical. If you don’t, you’ve just challenged your body in a neurological and muscular way, this is huge for long term improvement.

That being said, know how to bail comfortably and safely. It is completely normal and fine to have the weights you are about to attempt create some anxiety or fear in you. What isn’t completely normal or fine is to let that bar crush you into former human meat mashed pulp. If you are unsure how to bail, ask a coach.

Practice bailing with lighter weights from time to time to recognize what your body may do and what you need to tell it to do in order to get out from under the weight safely. Please oh please don’t let the first time you ever bail be on a crushingly heavy weight. I want you to lift that weight, I want you to succeed in squatting the hell out of it, but if you can’t that day, no big deal, bail from it safely.

5. Be Alert and Aware
Another common sense rule but one, in the excitement of big lifting days, can sometimes get overlooked. You have your station at the rig or floor space, and we’ve already covered being cognizant of what is around you, but it is respectful and ever so safe to know what is going around you at other stations too.

Keep an eye out for other stations and rigs, things on the floor around them, who is lifting and when, etc. A good example of this, if Clark Bigclean is on the platform closest to where all the weights are stacked and he is about to do some work, wait for him to finish or give him a wide berth so you aren’t in any place that puts you or him in any peril.

6. Listen to Your Body
This can be explained in two different yet equally important ways.

The first is pay attention to yourself as you prepare and execute lifts. Many people often overlook the simple fact that heavy weightlifting takes some toll on the body. Not in a “ermehgerd you’re gon die” sort’ve way, but rather the nervous system and bodily taxation that happens under load and stress.

If you’ve been eating nothing or went on a weekend bender, if you’ve slept an hour in the past day or regularly don’t get much sleep, if you are stressed or frustrated, if you changed something major in your life recently, if you’ve been at the gym 12 days in a row, if you’ve done similarly heavy loaded lifts without enough rest days in between, if you’ve been engrossed in binge watching Gilmore Girls on Netflix, or anything else that changes your general routine and recovery, then don’t be surprised when even your warmup feels like lifting a small moon. This isn’t a big deal, but it is something to be mindful of to perhaps alter your percentages to account for the diminished badassery you are bringing into the gym.

Again, no reason forcing for your body to feel like it is going for a one rep attempt at the heaviest thing ever when really you are at 60% (I assure you this can happen from time to time if you’ve never experienced it). Back off/adjust on weight , do work, focus on technique, recover properly, and return to the full graces of your wicked skills when you’ve given yourself a reprieve from the abuse.

Secondly, and you know I am a stickler on this bit, practice good form consistently before you go heavy. At the beginning of this year we did the CrossFit Total, and there were a few I told to not go for the 1RM attempt, instead I had them do working sets of technique work. Why? Because they were brand new to picking up a barbell and their bodies needed time to get used to idea of loaded stress in a specific movement mechanic such as squatting.

This isn’t just for settling into the idea of mobility and technique, but also for the nervous system and neurological response that the increased demand and stimulus weightlifting produces. In short, do it right the first time, be patient and consistent, and the numbers and GAINZ will come.

Well Broseph and Barbella, that’s my time, as always feel free to hit up myself or other coaches with questions. We’re happy to sit ringside whilst you become the undisputed champion of your lifting legacy!

6 Benefits of Acupuncture

Acupuncture is a holistic health technique that stems from Traditional Chinese Medicine practices in which trained practitioners stimulate specific points on the body by inserting thin needles into the skin. It can improve the body’s functions and promote the natural self-healing process by stimulating specific anatomic sites.

Traditional Chinese Medicine is based on an ancient philosophy that describes the universe, and the body, in terms of two opposing forces: yin and yang. When these forces are in balance, the body is healthy.

Energy, called “qi” (pronounced “chee”) flows along specific pathways, called meridians, throughout the body. This constant flow of energy keeps the yin and yang forces balanced. However, if the flow of energy gets blocked, like water getting stuck behind a dam, the disruption can lead to pain, lack of function, or illness.

Acupuncture can release blocked qi in the body and stimulate function, evoking the body’s natural healing response through various physiological systems. Modern research has demonstrated acupuncture’s effects on the nervous system, endocrine and immune systems, cardiovascular system, and digestive system.

By stimulating the body’s various systems, acupuncture can help to resolve pain, and improve sleep, digestive function, and sense of well-being.

Surprisingly, although needles are used in acupuncture, treatments are relatively pain-free. In fact, one of the most popular uses of acupuncture is to reduce chronic pain throughout the body in a natural way, without the need for medications that can cause unwanted side effects.

1. Relieve Pain
Acupuncture is believed to stimulate the body’s natural painkillers (endorphins), increase blood flow, stimulate nerves, muscles, and tissues. Acupuncture may also block the neurotransmitters and therefore block pain messages from being delivered to the brain. Because of this, many people find relief from headaches and migraines, chronic pain of the back, neck, knee, and arthritis pain.

2. Reduce Stress
Acupuncture takes the edge off. It removes you from the perpetual state of sympathetic dominance in which so many of us find ourselves. By mellowing out the nervous system, acupuncture can help you feel less affected by and better equipped to manage the stressful aspects of life.

3. Improve Sleep
Insomnia is one of the most common complaints seen by acupuncturists, and acupuncture can be highly effective at helping it. Acupuncture can reduce the frequency of insomnia for many people by increasing the secretion of nocturnal melatonin, which is a chemical that aids and induces sleep.

4. Improve Digestion
Regular acupuncture therapy has been proven to reduce signs of heartburn, and indigestion. If the stomach is strong, a person has the ability to transform food into valuable nutrients that the body can use. If the digestive force is weak or blocked, the body will not receive the nutrients it needs or properly eliminate waste. Acupuncture can effectively help regulate the digestive system and strengthen its ability to break down food, absorb nutrients, and eliminate waste.

5. Reduce Anxiety
There have been a number of studies done on the effects of acupuncture on anxiety, including generalized anxiety disorder, anxiety neurosis, and perioperative anxiety. Like many of the other uses of acupuncture, the exact mechanism is not completely understood, but clinical trials show a positive correlation between anxiety reduction and acupuncture.

6. Increase Energy
Although it’s common to find yourself in “aculand” — a somewhat dazed, blissfully-relaxed state — immediately following acupuncture treatment, the after effect is usually increased energy. Many people report having more energy in the hours, days and even weeks after acupuncture treatment. You may notice that you’re avoiding that post-lunch coma, feeling more motivated to hit the gym, or just sensing a little extra spring in your step.

Interested in giving Acupuncture a try? Visit Erika at CrossFit Recursive on Tuesday, January 31st from 5:30pm – 8:00pm for a 30 Minute Session. Cost is $45, register here: https://crossfitrecursive.sites.zenplanner.com/event.cfm?eventId=D8B484A2-BE9A-4F86-BC43-293FE9A02E8C

January Member Spotlight – Brinda Bair!

First CrossFit workout?
January 18, 2016
4 rounds
8 HSPU
10 Front Rack Lunges
12 Bent Over Rows

How did you find CrossFit Recursive?
Google search for a CrossFit gym near me.  Nikole wrote this great article in August 2016 that said most people don’t wake up one morning and say “Yes, CrossFit is for me. It’s the thing I want to do.” But that’s basically what happened with me. I just woke up one morning and had this feeling like I would like CrossFit so I google searched and signed up.

What has been the most fun so far?
The #RinaStrong In-house CrossFit Competition! I really enjoyed spending the morning working out (and more importantly eating) with everyone, and partner workouts are the best. Memorial Day Murph was a very close second!!

Something we might not know about you?
My family is from a small country named Nepal, and my grandfather was the country’s first Prime Minister. I also have a cousin who is a huge Bollywood movie star.

Occupation?
Part-time Lawyer (Staff Attorney at Federal District Court for the Eastern District of Wisconsin) and Part-time Fitness Instructor (Les Mills BodyFlow, BodyStep, and BodyPump)

Favorite CrossFit Movement?
I love all the moves equally. I sometimes practice at home for no reason.

Least Favorite CrossFit movement?
Ring Rows are the worst. I need to train to do pull-ups.

Your ideal WOD?
Anything long–I really like all the Hero WODs. Ideally, we’d do a Hero WOD every day!

Greatest CrossFit accomplishment so far?
I’m extremely cautious and conservative with weightlifting and Coach Bree (who by happenstance was my partner on two different one rep max days this year) finally gave me the courage to find my *real* one rep max for back squat and split jerk. It was easily 30-40 pounds more than what I would have done if left to my own devices.

Things that interest you outside of CrossFit?
Dancing, yoga, going out to eat, getting dressed up to go out to eat, binge watching TV, shopping, etc.

Fit It Forward Day 5 – Friday, April 1st

Today is the fifth (and final) day of our Fit It Forward Challenge. This week, we’re working on spreading our happiness!

Fit It Forward Challenge Day 5: Teach a friend to squat.

Sitting down and standing up will save your knees, your health, and maybe your life.

Teach that friend, spouse, coworkers – whoever! to squat and post a picture of their squat on CrossFit Recursive’s facebook page.

Then, we’ve got a prize for you to give your friend, coworker, or spouse who learns to squat under your guidance today. Click here to see it.

Today, you get to teach your friends to squat properly AND offer them FREE registration for our upcoming CrossFit Boot Camp.

Let us know you’re doing the challenge! Tag yourself in this picture in our facebook stream (or the Recursive facebook page) and make it your profile pic for the week!

You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the Recursive Family is doing some good out there!

The picture looks like this:

fititforward

Fit It Forward Day 4 – Thursday, March 31st

Today is the fourth day of our Fit It Forward Challenge. This week, we’re working on spreading our happiness!

Fit It Forward Challenge Day 4: Find their genius.

Everyone is really, really good at something. Taken out of context, that ‘genius’ may seem trivial, but it’s a sign of larger things. One of my favorite things about my husband is his genius for scientific facts. Want to know all about the glucose pathways in the body – Dirk can tell you. Want to learn more about fast twitch and slow twitch muscles? Dirk knows. Want to know the best way to can tomatoes or boil eggs? He’s got the answer.

We spend a lot of time finding ‘bright spots’ for Recursive family members. Our collective pursuit of fitness provides a great opportunity for nurturing genius. Look at our Accomplishments board – Jamie and Rachel getting their first double unders, Brent and Justin getting their first bar muscle ups. Emily doing her first pull ups in a workout.

It might be hard to uncover genius–or forget genius–outside the gym. When your husband, who is a genius at making coffee, leaves the door open too long, or forgets to take out the garbage, try to focus on the coffee today. You don’t have to forget about the other stuff, but tell him that his genius is appreciated.

The quiet uncovering of genius is a crime. If you see something, say something.

Let us know you’re doing the challenge! Tag yourself in this picture in our facebook stream (or the Recursive facebook page) and make it your profile pic for the week!

You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the Recursive Family is doing some good out there!

The picture looks like this:

fititforward

Fit It Forward Day 3- Wednesday, March 30th

Today is the third day of our Fit It Forward Challenge. This week, we’re working on spreading our happiness!

Fit It Forward Challenge Day 3: Share a book.

Read one to a kid, give one to a friend, talk about them on our Shenanigans at CF Recursive page. Got a great one you don’t need to read again? Donate it to the Recursive library. Stuck for ideas? Borrow one from the library (there’s a Free Little Library down on the bike path and one inside Ground Zero Coffee down the block.)

Let us know you’re doing the challenge! Tag yourself in this picture in our facebook stream (or the Recursive facebook page) and make it your profile pic for the week!

You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the Recursive Family is doing some good out there!

The picture looks like this:

fititforward

Fit It Forward Day 2- Tuesday, March 29th

Today is the second day of our Fit It Forward Challenge. This week, we’re working on spreading our happiness!

Fit It Forward Challenge Day 2: Thank 10 people today.

Be sincere. In person is best, phone is good, and email is fine. Let them know specifically what they’ve done for you. Whenever I’m mad at someone, I go and thank three people–usually via email or Facebook–and instantly feel better.

Let us know you’re doing the challenge! Tag yourself in this picture in our facebook stream (or the Recursive facebook page) and make it your profile pic for the week!

You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the Recursive Family is doing some good out there!

The picture looks like this:

fititforward

 

Fit It Forward Day 1- Monday, March 28th

Today is the first day of our Fit It Forward Challenge. This week, we’re working on spreading our happiness!

Fit It Forward Challenge Day 1: Buy a cup of coffee for a stranger.

Feel free to remain anonymous to the newly-caffeinated, but let US know you’re doing the challenge! Tag yourself in this picture in our facebook stream (or the Recursive facebook page) and make it your profile pic for the week!

You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the Recursive Family is doing some good out there!

The picture looks like this:

fititforward

World-Class Fitness in 100 Words – Week 8

Week Eight:
Regularly learn and play new sports.

People participate in CrossFit for many different reasons. Some people CrossFit to be good at CrossFitting. Other use CrossFit as a cross-training workout. Some CrossFit it just to be better at life. We have people at the gym that do all of these, sometimes at the same time.

CrossFit is a great way to get better at sports like basketball, baseball, volleyball, football, etc. It’s a fabulous way to gain upper body strength for running, rowing, biking, and swimming. It’s an excellent way to gain power and endurance for obstacle course events like Tough Mudder, Spartan Race, and GoRuck.

Believe it or not, doing all of these “Non–CrossFit” things is a great way to improve at CrossFit and life. Taking all of the functional pieces we work on in the gym and tying them together in a whirlwind of running, jumping, ducking, dodging, diving, twisting, and turning is a great way to reinforce (or even reprogram) those neural pathways. It helps us move better, be more resilient, and feel the point of all the form and technique work.

And even more important, it can improve our mental health. We are all stressed, life does that. Learning and participating in a sport can help relieve that stress. The concept of “play” is a new and hot topic in some mental health circles. Even though all of the benefits have yet to be studied, play does seem important to our mental wellbeing.

Trying new sports is a great way to test your new skills. It is really what is behind the functional fitness part of CrossFit.

At the end of the day, the things we do to push our bodies should result in some amount of satisfaction and hopefully even fun. Go out and try some new things!

To end this week we are going to head on over to Memorial High School fro 10:00am – noon to play some basketball. Even if basketball isn;t your thing, or you think you aren’t good at it – come join us! The whole point is to learn new things. Use your fitness in other ways.

Again, the gym is covering the cost, but we need to have a count of how many people will be attending. Please register on-line.

https://crossfitrecursive.sites.zenplanner.com/event.cfm?eventId=418CD6AA-E601-4218-AFD0-3697D26291ED