CROSSFIT FAYETTE COACH S TALK. !!!!!!!!!!!!!!!!!The!WODs!at!the!box!are!only!a!very!small!part!of! Coach'B. b u i l d i n g a c o m m u n i t y o f

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1 CROSSFIT FAYETTE b u i l d i n g a c o m m u n i t y o f h e a l t h y p e o p l e COACH S TALK! Let#us#consider#one#another#in#order#to#s.r#up#love#and#good#works,#not#forsaking#the#gathering#of#ourselves# together,#as#is#the#manner#of#some,#but#encouraging#one#another!hebrews'10:'24-25.!the!unknown!author!of!the!book! of!hebrews!understood!the!importance!of! Community,!as!do!I.!Throughout!my!CrossFit!experience!I!have!learned!many! things,!one!of!the!most!important!is!the!power!of!the!community.!!where!the!community!is!strong,!the!athletes!are!as! well.!so!what!exactly!is!a!community?!the!dicgonary!gives!this!definigoni!a!social,!religious,!occupagonal,!or!other!group! sharing!common!characterisgcs!or!interest!and!perceived!or!perceiving!itself!as!disgnct!in!some!respect!from!the!larger! society!within!which!it!exists.!i!define!community!as!an!extended! family.!mine!and!cory s!vision!for!crossfit!fayele!was!to! develop!a!very!gght!group!of!people!that!would!work!together,! pray!together,!suffer!together!and!overcome!together.!my!vision! hasn t!changed!nor!will!it.!within!the!walls!of!cff!are!many! accomplishments,!victories,!struggles!and!trials,!all!of!which! should!be!shared!by!others.!meaning,!when!you!make!a!pr,!we! should!be!celebragng!with!you.!when!you re!moving,!we!should! be!helping!you.!when!you re!sick,!we!should!be!calling!and! visigng!you.!when!you re!hurgng,!we!should!be!liqing!you!up.!!!!!!!!!!!!!!!!!!the!wods!at!the!box!are!only!a!very!small!part!of! CFF!and!if!that s!all!you!are!interested!in,!you!are!missing!out!on! something!very!special.!i!want!to!encourage!you!to!get!in!the! game!and!start!alending!some!of!our!social!events,!check!up!on!members!you!haven t!seen!in!a!while,!and!meet! someone!new!tell!them!what!a!great!job!they!are!doing.!guys,!there!are!a!lot!of!hurgng!people!within!five!feet!of!you! each!day!at!the!gym!i!be!a!source!of!light!in!someone s!life,!be!a!rock!someone!can!lean!on!and!rest.!we!are!in!this! together,!two!are!stronger!than!one,!ten!are!stronger!than!two!!pick!up!your!sword!and!get!in!the!fight.! Coach'B

2 A DAY IN THE BOX It is easy to sit up and take notice. What is difficult is getting up and taking action. - Honore de Balzac I!read!this!quote!recently!and!it!has!stuck!with!me.!Taking!acGon!is!difficult!at!Gmes.!As! my!44 th!birthday!has!come!and!gone,!i!have!reflected!again!on!this!quote!and!wondered!what!it! meant!to!me.!it!all!comes!down!to!this:!!i!never!want!a!situagon!to!dictate!what!i!can!do,!but! rather!i!want!to!be!able!to!determine!what!i!do!in!a!situagon.!!i!need!it!to!be!my!choice,!my! acgons!that!drive!my!future.!the!truth!is!this,!i!have!lived!at!least!half!my!life!at!this!point!and!i! need!the!next!forty!years!to!be!healthy,!fun,!an!acgon!packed!adventure.!going!through!the! mogons!is!not!good!enough.!i!need!my!acgons!to!be!specific!and!i!need!to!be!determined.!as!i! walked!around!the!gym!last!week,!i!nogced!the!goal!board.!specifically!i!nogced!my!goal,!which! had!been!reached!well!over!a!month!ago.!so!there!it!sits,!goal!reached,!with!nothing!else!to!do.!i! nogced!it,!but!have!taken!no!acgon!in!almost!two!months.! I!have!wandered!around!for!days!thinking!about!that!board!.!I!keep!walking!up!to!it!and!looking!at!and!everyone! else s!goals!too.!so!what!now?!finally,!aqer!several!days!it!dawned!on!me,! IT S!TIME!TO!SET!A!NEW!GOAL!!!Or!at!best,! measure!where!you!are!on!your!goal!if!you!have!not!reached!it.!has!there!been!progress?!am!i!using!a!different!pulliup! band!than!when!i!started?!have!i!pracgced!my!doubleiunders,!or!am!i!hoping!my!goal!will!happen!just!through!the!power! of!posigve!thinking?!for!me,!i!got!the!consecugve!doubleiunders!because!i!pracgced!almost!daily.!then!i!stopped!and! guess!what?!i!lost!it.!!i!am!back!on!the!doubleiunders!and!am!picking!them!up!prely!quickly!.!!i!have!to!set!a!new!goal!and! get!focused!again.!maybe!some!of!you!need!to!consider!the!new!compegtors!class!that!is!happening!at!5:00.!i!know!when! I!enter!a!compeGGon!or!a!race!I!get!really!focused,!mainly!because!I!don t!want!to!be!last.!my!acgons!are!very!specific!and! I!make!gains!because!I!work!hard!to!not!be!embarrassed.!I!am!coming!out!of!the!slump!because!I!have!a!purpose,!because!I!decided!I!don t!like!being!in!a!slump!and!because!i!am! seang!specific!goals!and!guidelines!for!my!daily!warmiups!and!workouts.!if!you!are!wondering!why!you!aren t!geang!the! results!maybe!you!aren t!pushing!your!self,!maybe!you!don t!have!a!purpose,!maybe!your!goals!aren t!being!evaluated!and! measured,!maybe!you!aren t!even!working!on!your!pulliup!goal.!how!can!you!get!beler!at!pulliups!if!you!don t!pracgce! every!day?!if!you!are!waigng!for!a!wod!to!come!up!with!pulliups!in!it!that!is!not!going!to!help!you!meet!your!goal.!you! must!have!a!plan!take!some!ac#on!consistently!to!get!beler!at!it! It!is!so!easy!to!get!complacent!in!everything!we!do,!even!our!workouts.!Take!noGce!of!what!you!do!at!the!box,!but!beLer! yet!take!acgon.!don t!let!it!be!just!a!day!at!the!box!rather!let!it!be!a!day!you!made!progress!at!the!box!and!rang!the!bell!! Check!out!your!goal!on!the!board!revamp,!revise,!or!create!a!new!goal,!but!take!noGce!and!do!something!about!it. Lindy June Mini-Challenge: The Vertical Leap Men: 1 Brandon Boykin 37 2 Micah Nyborg 32 3 Brandon Bergin 38 4 Charles Womack 26 1/4 5 Ben Williams 26 1/4 Women: 1 Lauren Davis 21 2 Trish Pearson 17 3 Kari Ballentine 17 4 Emily Duckett 16 1/2 5 Gini Loeffler 16

3 MOVE OF THE MONTH Handstands on the wall Everyone(want(to(do(Handstand(Push2ups,( but(to(do(these(and(not(get(hurt(prac8ce( doing(the(handstand(hold(on(the(wall. 1. Lunge(forward(and(place(both(hands( in(front(of(you(on(the(floor,(shoulder2 width(apart,(about(a(foot(away(from( the(wall.(keep(your(fingers(spread( out(slightly(and(facing(forward.( 2. Using(the(momentum(from(your( lunge,(kick(one(leg(up(toward(the( wall,(and(then(follow(it(with(your( other(leg.(keep(your(arms(straight.(it( doesn't(mafer(which(leg(you(lead( with(22(you(should(do(what(feels( most(comfortable.( 3. Keep(your(legs(straight(and(together,( with(your(toes(pointed(towards(the( ceiling.( 4. Tighten(your(stomach(and(back(so( you(aren't(arching(your(back(or( bending(in(the(hips. 5. Peek(at(your(hands,(but(don t(s8ck( your(head(out.( 6. Push(down(through(your(palms(so( your(shoulders(and(arms(are(fully( extended,(elbows(always(locked(out2( this(ac8vates(the(shoulders.(when( you(do(this(muscle(8ghtens(around( the(shoulder(joint(to(help(prevent( shoulder(injury. 7. Once(you(can(kick(up(to(a(straight( handstand,(prac8ce(holding(it(for(a( few(seconds(longer(each(8me.(this( will(help(you(strengthen(the(muscles( you'll(need(to(hold(it(without(a(wall,( and(improve(your(balance(as(well. Exercises to help strengthen your body to enable better handstands: -Deadlift (strengthening lower back and upper back) -Rowing (works important muscles on your upper back) -Pushups (maintain or increase strength on chest and arms)

4 FIREBREATHERS FOR JULY Karen Grahl I!will!never!forget!siang!on!the!couch!at!my! Mom s!house!for!christmas!talking!with!this!nice,!polite,! somewhat!gmid!lady!about!opening!crossfit!fayele!and! her!telling!me!about!how!she!would!be!interested!in! joining.!who!would!have!thought!we!see!such!a!hard! worker!develop!from!karen!grahl?!she!has!unleashed! the!inner!beast!within.!it s!amazing!to!see!the! transformagon!her!body!has!undergone,!but!it!only! makes!sense!because!of!the!hard!work!she!has!put!forth.! Karen,!my!girl,!you!are!a!true!Firebreather!in!every! essence.!!i!am!very!proud!of!what!you!have! accomplished!and!i!can't!wait!to!see!how!far!you!can! actually!go! Craig Harper! Craig!is!a!City!of!FayeLeville!Policeman!who!has! worked!for!the!department!for!over!two!years!and!was! previously!in!college!park!for!12!years.!he!has!been! married!to!geralyn!harper!for!8!years.!he!is!one!of!the! nicest!guys!you'll!ever!meet.!he!displays!all!aspects!of!a! true!firebreather,! goes!hard,!never!misses!class,!and! never!complains."!craig!embraces!the!suck!factor!the! harder!the!wod,!the!beler!it!is".!craig!has!lost!17! pounds!in!just!one!month!!his!blood!pressure!when!he! started!was!170/100,!now!120/84!boom!!craig!is!a!true! hero!that!fights!for!our!safety!on!a!daily!basis.!go!craig! SPOTLIGHT... Cory(Dague(is(headed(to(2013(World(Crossfit(Games!(Cory(ranked(18th(in( the(world(during(the(crossfit(open(in(march.(now(he(is(headed(to(the( World(Games(this(month.(He(will(be(compe8ng(in(the(Masters(Division( 40245(Age(Group.(The(games(are(being(held(July(22228(in( Carson,California(.(Cory(has(been(in(hard(core(training(since(April(and(has( a(great(opportunity(to(win(this(thing. Cory's(hard(work,(dedica8on(and(love(for(the(sport(of(Crossfit(has(put( him(in(this(posi8on.(crossfit(fayefe(will(be(cheering(him(on(and(praying( for(he(and(his(family(during(their(travels!((best(of(luck(to(him(in(the( games!

5 RECIPES OF THE MONTH Baked Chili Chicken Rellenos with Corn Tortillas 2-4 Block Meals Ingredients: 10 ounces chopped frozen peppers 1 1/2 cups chopped frozen onion Kosher salt and pepper to taste 3 oz Perdue Shortcuts Chicken Breast, Roasted Original 2 tablespoons light sour cream 1 cup canned black beans 1 teaspoon Cajun spices (Emeril or Paul Prodhomme) 1/2 cup liquid egg white product 3 1/2 slices Kraft low-fat sharp cheddar, cut into strips 2 corn tortillas, cut into 2-inch strips 12 olives Instructions: Preheat the oven to 350 f. Spray an 8- or 9-inch baking dish with olive oil cooking spray. Spray a nonstick skillet with olive oil cooking spray and heat over medium heat. Sauté the peppers and onions with a sprinkle of kosher salt and pepper until the onions are softened, about five minutes. Add the chicken, sour cream, black beans, olives, and Cajun spices and cook for one minute. Place this mixture evenly in the baking dish. Pour the egg product on top and bake 8 to 10 minutes, or until the cheese is melted and the tortilla strips are golden. Sunshine Breakfast 3 block meal Ingredients: 4 egg whites 1 oz. cheese 1 ½ cup chopped tomatoes 1 ½ cup chopped onions ½ oz. tortilla chips 1 tbsp. light sour cream 2 tsp. imitation bacon bits 1 tbsp. guacamole Instructions: Combine egg whites, cheese, tomatoes, onions, light sour cream, and imitation bacon bits in a bowl. Mix everything together thoroughly. Spray cooking spray in the bottom of a pan and pour mixture in. Heat on medium high. Coconut smoothie #1 12 ounces coconut milk 12 ounces cherries frozen 12 ounces pineapple frozen Add water if too thick Coconut smoothie #2 12 ounces coconut milk 2 tablespoons chocolate peanut butter or regular 2 frozen bananas ( peel and freeze night before) Add water if too thick Turkey Tips with Asparagus 2 3 Block Meals Ingredients: 6 ounces turkey breast 2 peppers (red/yellow) 3 cups asparagus 1 cup canned pineapple cubes (rinsed/drained) 2 teaspoons Zone Extra Virgin Olive Oil vegetable broth salt Instructions: Break off woody ends of asparagus and cut remaining pieces into small discs, diagonally. Cut peppers into thin strips. Cut turkey breast into 6 cubes and sauté in oil in a skillet until it is well browned. Remove turkey from skillet and keep warm. Sauté the vegetables in the remaining juices in the skillet, adding a bit of vegetable broth and salt. Cook until vegetables are softened. Transfer vegetables and turkey to a plate. Serve with the pineapple for dessert. WELCOME NEW CFF MEMBERS! Lauren Davis Amber Forrest Bill Knox Mike Mowrey Antranell Nelson Caitlin Barth Terry Brown Laura Jordan Michael Foles Litterial Green Ashley Aarington Jonathon Alvarez Marlese Bogacki Brandon Boykin Denise Culbreth Tess Echols Bobby Strozier Lanny Arrington Colleen Kelly

6 JULY EVENTS 7/13/13 9:00 Handstand Class with Matt and Bri Hendrix 7/20/13 10:00 Adventure WOD 2 7/23-25/13 Crossfit Games Masters Division 7/26-28/13 Crossfit Games Congratulations to Ben Williams and Brandon Birkin on their 3rd place finish in the Capital City Clash in Raleigh June 23