FTW Indicium

March 2014


After months and months of working next door, unit F is finished and has been officially connected to unit E. We are now 8600 square feet of awesomeness!!! Huge THANK YOU to everyone that helped out and gave up their free time to get down and dirty in unit F. It wouldn't have gotten finished if it weren't for all of you.

I have roughly 5 different "stages" in mind to buy more equipment for unit F. As I find more money, I will make different purchases to fully stock it. With that being said, anyone want to buy a scooter or some XL bicycling clothes lol??

Lacrosse season is finally here. Some of you may or may not know that I am entering my 5th season as assistant varsity lacrosse coach at Olentangy Liberty High School. I fully believe Joel and Courtney will be awesome holding down the fort while I am coaching. I basically will be gone 5 days a week at 3:45p. Ill miss seeing you all that come at night, and if anyone needs me to look over form or wants to chat just email or text me and we can find a way to chat. I will as always do my best to make sure you all are taken care of.

Once lacrosse is over I will be looking to start an Olympic Weightlifting "club". It will be open for sign ups, we will start from scratch learning technique and practicing those movements. I'm thinking of having like 8-10 week blocks were its a class like club where each meeting builds upon the last. So once a block starts enrollment would be closed until following block opens. Once everyone becomes awesome we will have a level 2 as well.

Please give me all feedback on the new (and old) sides. I have certain things in my mind with I'm not sure how to proceed so hearing any issues you all have may help!!

  • For example the towel in the bathroom gets soaked so fast-what would people like to see in there to dry hands??
  • What catchy phrases would you like to see painted around the gym? Ie-demand more of yourself.
  • I have more purchases in mind, but what equipment would you like to see more of? maybe something new?
  • Programming (workouts). good bad sucks??
  • Ryan/Courtney/Joel-how are they doing as trainers, people, motivators??
  • Music system-buy a nice pimped out one for same music both sides or different small ones playing different music both sides?

How to eat

Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.

  • 0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
  • 50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
  • 100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
  • 150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
  • 300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.

For effortless weight loss, vibrant health, and maximum longevity

General Guidelines: 80% of body composition success is determined by diet. Limit processed carb intake (hence, insulin production), and obtain sufficient protein and fat to fuel and rebuild.

  • Protein: Average .7 – 2 gram per pound of lean body mass/day – depending on activity levels (more at times is fine).
  • Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores.
  • Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.
  • Avoid Poisonous Things: Conventional Wisdom’s dietary guidelines promote fat storage, type 2 diabetes, inflammation and obesity!
  • Eliminate: Sugary foods and beverages, grains (wheat, corn, rice, pasta, breads, cereals, etc.), legumes (soy and other beans), trans and partially hydrogenated fats, high-risk conventional meat and produce, and excess PUFA’s (instead, increase omega-3 oils).
  • Modern Adjustments: Some modern foods that Grok didn’t eat can still be included in a healthy diet
  • Moderation: Certain high glycemic fruit, coffee, high-fat dairy products, starchy tuber vegetables, and wild rice.
  • Supplements: Multivitamin/mineral formula, probiotics, omega-3 fish oil and protein powder.
  • Herbs, spices and extracts: Offer many health benefits and enhance enjoyment of meals.
  • Sensible indulgences: Dark chocolate, moderate alcohol, high-fat treats.
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CrossFit Open

The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. This year for the games we will have a set day and time for people to do each of the workouts. The date and time will vary each weekend so stay tuned and pay attention to FB page. Athletes competing would LOVE to have people come watch, support, and push them to new heights during these workouts. And OF COURSE we will be drinking fun stuff as they workout =). Even if you didn't sign up to compete in the open you are more than welcome to try the workout if it is something you are able to safely do.

They top 45 men and women after the 5 open workouts will be invited to regionals. This year we have a couple studs and they may do very well in this years open.

Regionals schedule

Weekend 1: May 9-11
North Central (Chicago, Ill.)
Canada West (Vancouver, B.C.)
South East (Jacksonville, Fla.)
Latin America (Santiago, Chile)

Weekend 2: May 16-18
Central East (Columbus, Ohio)
Canada East (Toronto, Ontario)
North West (Kent, Wash.)
Europe (Copenhagen, Denmark)
Australia (Wollongong, Australia)

Weekend 3: May 23-25
Mid Atlantic (Washington D.C.)
SoCal (Del Mar, Calif.)
South Central (San Antonio, Texas)
Asia (Seoul, South Korea)

Weekend 4: May 30-June 1
North East (Canton, Mass.)
NorCal (San Jose, Calif.)
South West (Salt Lake City, Utah)
Africa (Johannesburg, South Africa)

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Since there are quite a few new people I just thought we should review some general rules.

  • A "naked" bar is one without any plates on it. We do not drop them at all from any height. It will ruin the bearings in the ends of the bar
  • Please treat all equipment with respect
  • Kettlebells and sledge hammers are to be used on the rubber matts only please
  • Bumper plates 10's and 15's really aren't supposed to be dropped. Single 10's on each side bend very easy and could snap. 15's are a bit stronger but still not recommended.
  • Always put whatever you use back to where you found it. If you found it out please put it away to the correct spot
  • A LITTLE BIT of chalk goes a long long way. Keep Lebron in Miami
  • Blood on a bar should be cleaned up immediately using the spray and the scrub brush to get into the grooves.
  • Use the spray and a paper towel to clean ab mats, reverse hyper, GHD pads, and benches if you got them sweaty please
  • Pets and children are welcome but they should NOT interrupt anyones workout. Just cause your child or pet is the cutest thing in the world doesn't mean someone else wants to stop what they are doing to babysit or pet your pup.
  • Please be courteous with your music choice if its your device playing the music. Don't always be the one that has to be the DJ. And please always keep it on something random-hearing entire albums by one artist isn't fair if someone doesn't care for that artist.

Motivation by Charles Staley

I find the topic of motivation endlessly fascinating, and at times, quite frustrating. If you ask Wikipedia about the definition of "motivation," it'll tell you that it "is a psychological feature that induces an organism to act towards a desired goal and elicits, controls, and sustains certain goal-directed behaviors."

In other words, motivation is something that causes you to take action. If we reverse engineer things, we could further suppose that lack of action is the result of insufficient motivation.

Now, if we take a look at the natural world, we see that adult animals generally try to burn as few calories as possible, and only move if they really need to. In fact, when an animal has everything it needs for survival, it'll stay right where it is until the situation changes. That animal has found its "niche."

People are different – they're not satisfied with mere survival. They seek higher planes of existence. Some people seek greatness. And mark my words, greatness never happens by accident. It's the exclusive result of years of hard work, and that hard work requires fuel in the form of motivation.

Before I move forward, let me further underscore the direct, unquestionable causal relationship between motivation and hard work – you can't claim to be motivated if you're not involved in daily hard work toward your stated goals.

The next logical step in the discussion is to examine our own commitment to our goals, and then to ask if that commitment is being adequately fueled. I hope you won't mind my using myself as an example, since I'm more familiar with my own goals than I am with yours.

My overriding training goal for this year is to total 1200 pounds in official competition as a raw (unequipped) powerlifter in the 198-pound class. At the time of this writing I've got a bit more than 11 months to make this goal a reality.

As I ponder the reality of achieving this goal, I find myself looking inward, and more specifically, at the quality and quantity of work I'm performing in order to advance myself toward my stated objective. For clarification, by quality of work, I'm referring to whether I'm doing the right things. By quantity of work, I'm talking about how hard I'm working.

As I analyze my behaviors, I'm frequently struck by the observation that I'm not really working as hard as I could be. The next inevitable question is "why?" In nearly every instance, the answer is that I lack sufficient motivation.

Goals That Compel

Now we arrive at the central premise, which is:

If you lack sufficient motivation, perhaps your goal isn't compelling enough.

Some goals are so compelling we don't even think of them as goals. After all, is it your goal to pay your rent next month, or is it a flat-out necessity? Few people have any difficulty motivating themselves to pay their rent.

The truth is, we all have limited resources, and some of our "goals" are deemed more important than others. To that end, we devote more resources to some goals than we do to others. Guess what? It is more important to pay your rent than it is to have 20-inch arms. If you disagree with that statement, I'm betting that gym motivation isn't your biggest problem.

How Do We Pick Compelling Goals?

The bottom line is that your goals must be meaningful. Such meaning can take two forms. First, the failure to meet said goal may have significant negative consequences (i.e., not paying your rent). Failure to achieve 20-inch arms won't have significant negative consequences, unless you're psychologically impaired in some way.

Second, failure to achieve the stated goal may result in the denial of significant benefits. In the case of not paying your rent, you'll be denied the benefit of having a roof over your head.

Only you can determine if a goal is meaningful, but in every case where you find yourself lacking motivation to pursue a goal, that fact alone is proof that the goal lacks meaning for you. Put another way, there's nothing wrong with you, there's something wrong with your goal.

Meaningful goals create their own motivation. You won't find that you need to push yourself – instead, the goal will compel you to act.

Motivation Isn't Your Problem

Are your training goals as vitally important as paying the rent? If not, your lack of motivation to pursue them should be taken as a sign of their insignificance. If they're vitally important to you, well, you don't really need this article then, do you? Because you've already got all the motivation you need.