"Habitual behavior usually goes unnoticed in the person doing it; it’s a routine, something that happens unconsciously. Because of this, breaking a bad habit can be all the more difficult. Step one, acknowledge the behavior. Here are 21 bad habits that could be keeping you from becoming a better CrossFitter."
Click the link below to read the full story:
21 habits you need to break to be a better CrossFitter
Here is a quick rundown of our 2014 Thanksgiving schedule:
CrossFit Unchained Hours
CrossFit Class: 5:30am, 6:30am, 10:00am
Open Gym: 11:00am - 1:00pm
Closed the rest of the day
Thanksgiving Day - Closed
CrossFit Class: 11:00am only
CrossFit Class: 10:00am class
FringeSport will be having a Black Friday sale on Friday and Saturday in our box.
8:30am to 2:00pm
9:00am to 1:00pm
Click here for FringeSport Black Friday Info
From all the coaches and staff at CrossFit Unchained we wish you a happy Thanksgiving.
Hi CFUN Family, this is a reminder with some dates to load on your calendars of upcoming events and gym closures. Here we go!
Saturday, November 1st, NO Saturday WOD. Come out to watch our team; Amber, Aileen, Mel, "Mike So", Hector and Tre and individuals Sistawood, Ruben and Frank compete @ The Power Output Challenge here is a link with details on this event (including, heat schedule, directions, price of entry) and more!
Saturday, November 8th, NO Saturday WOD. We'll be out at the Alamo City Throwdown Competition watching our team compete and do amazing WOD's. Come out and cheer on Aileen, Mel, Janine, Manny, Mike So and Aman and be part of the CFUN family fun. Here's a link for more information.
Avoiding The Dreaded Hand Rips
By: Coach Calla Staads
If you have been doing CrossFit for any amount of time I am willing to bet that you have experienced the dreaded hand tear. While it is often touted as a badge of honor – “Check it out! I ripped my hand in three places!” – tearing the flesh off of your hands until you are a bleeding mess is not encouraged nor is it fun. And let’s face it, ripping your hands is an injury. Not only will it be painful and annoying, but you will have to allow the area(s) to heal, which means not being able to grip a bar for at least a few days. Avoiding hand rips allows you to continue to train and progress without interruption.
Through my own mistakes, research, and experience I have compiled 5 simple techniques to avoiding rips. I am hoping this advice will aid you in keeping all of your skin right where it belongs – on your hand!
1. Shave your calluses
Typically, when you tear, it is the built up callus ripping, which takes a chunk of your actual skin with it. It is important to not allow these calluses to build up too much. Shaving them down weekly should keep most of the hand tears away. You can use different tools for this, but I have found that only an actual callus shaver is able to get enough of the callus off to do the job. You can find these in any store such as Target or Walmart in the foot care section. They are cheap and invaluable for proper hand care.
If your hands feel like sand paper, they will be more likely to rip. Get a quality hand lotion and apply it often. As an added bonus, if your hands just kind of hurt after a workout that involved a lot of gripping, lotion will often make them feel instantly better.
3. Protect your hands
If you know you have a high rep pull-up (or any other movement that is tough on your hands) workout coming up, it is not a bad idea to throw on some added protection on your palms. You can try out different methods here, including gymnastics grips, tape grips, or gloves. There are a huge variety of these items for sale on the Internet. I personally prefer to make tape grips, as it will provide some protection without a lot of bulk between my hand and the bar. But, I only wear these rarely. In my opinion, the best grip you will ever have is always going to be just your hand with some light chalk (or in my incredibly sweaty palm situation, a lot of chalk). But wearing these items, or at least having them ready, can help avoid a tear when there are many reps to tackle.
4. Know when to adjust or stop
If you are in the middle of the workout and you can feel a tear coming on, it is ok to adjust or even (gasp!) stop that movement. Are those last 5 reps worth not being able to use your hands for three days? Another tactic, if you can’t bare the idea of stopping, is to adjust your movement. So if you are doing kipping pull-ups, for example, you could switch to strict pull-ups using more of a finger dominated grip, or even switch over to ring rows. This will allow you to finish your workout with not only your pride but also your skin.
5. Listen to your hands
If you are frequently ripping your hands on low to moderate rep workouts then it is possible that your hands are simply not ready for the volume. Spend some time refining your kip technique and working on strict pulling strength. The smaller and tighter your kip can be (which comes with increased strength and skill) the less friction you will be putting on your hands. And if your hands are already torn up, don’t be afraid to ask a coach for a substitute movement that will not hurt your hands while they are healing.
Hopefully this advice helps you keep your hands healthy and rip free. Let me know if you have found any additional techniques that have helped you. And remember, the skin on your palms is for your hands, not for the bar.
CrossFit Level 1 Trainer
CrossFit Unchained Coach
Competing in CrossFit: Tips From Experience
By: Coach Calla Staads
With the boom of CrossFit all around the world, more and more people are stepping into “boxes,” throwing on their wrist wraps and board shorts, and, lets face it, getting fit! The CrossFit games season, beginning with the Open, followed by the Regionals, and capped off with the Games, spans from the end of February through July. As a result, the local competition season seems to thrive in the fall. And since fall is almost upon us (cross your fingers for some cooler temperatures), there are competitions popping up locally almost every weekend. At CrossFit Unchained, we have many athletes jumping on these local opportunities and signing up for their first ever CrossFit competition(s).
I have been CrossFitting for 2.5 years and have enjoyed testing my fitness at numerous local competitions (eight so far, to be exact). Through these experiences I have learned a lot about what to expect, what to bring, and how best, in my opinion, to approach these events. As we have so many new competitors just now preparing for their big day(s), I thought I would share some of this knowledge to hopefully help ease the inevitable jitters and make for an amazing, fulfilling competition experience.
If you can, try to get together with your team at least a couple of times before the event to practice WODs (if they have been released) or at least experience working out together in some sort of team format. This will help you know each other’s strengths and weaknesses and make potential strategy choices easier. Do not go crazy on your own workouts the week leading up to the event, especially later in the week. I typically work out as I normally would the week before the competition. However, I make sure not to do anything that is going to leave me especially sore or that will tear my hands. I like to take a rest day on Friday, usually with some sort of low intensity activity and some heavy foam rolling. Eat as clean as you can throughout the week, but if this is a big change for you, it might be better to stick with a “normal” diet for yourself so you don’t throw your body completely off.
2. What to bring:
I follow the mantra that it is better to have it and not need it than to need it and not have it. With that being said, there are some things you will want for sure.
· Pop up tent/canopy/anything to get you out of the sun and mark your territory for your gear/bags
· Mats/Blanket (if you have them) to lie on the ground
· Anything you have ever or will ever need/want for a WOD, not limited to, but including:
o Wrist wraps
o Knee sleeves
o Lifting belt
o Jump rope
o Special socks
o Special shoes
o Extra shoes
· Plenty of extra clothes - makes sure to check the weather forecast.
· Sandals - so your feet can air out
· Food - more than you think you will need. I will talk about this more later
· Bug spray
· Chalk – this can sometimes be hard to come by at the event
· Foam roller
· Lacrosse ball(s)
· Extra toilet paper
· Trash bag
3. What to eat:
This is a very person-to-person type of thing, but there are some generals here. Bring more food than you think you will need. Most importantly, bring food that is typical for you. Don’t bring some fancy new paleo meal that you have never eaten, as you don’t know how your stomach will react. I like to bring fast digesting foods. Some good foods to pack are:
· Chicken or turkey
· Protein powder
· Coconut water
· LOTS of water (at least a gallon)
· Energy bars
· Granola/trail mix
During the competition day you most likely will not feel like eating, but you need to refuel after each event. Your body needs the fuel to sustain you for the entire day’s events.
4. Competition structure:
Typically, competitions will begin early in the morning and run until some time in the afternoon. You should receive a schedule ahead of time. Keep in mind, these events rarely run on time and usually go over by at least an hour. If you can avoid it, try not to make any important plans for that Saturday night, as you cannot predict exactly when the competition will wrap up. Most events will have you check in sometime around 7am (verify you/your team is present, receive your shirts, sign a waiver) and will begin sometime around 8am. There will be multiple heats for each event. Unless you have a good friend competing in a different heat, try not to stand around all day watching other competitors. If your heat is not going, use the time to stretch out, warm up, cool down, eat, or rest. Typically, you will have three events. Your time between events can be as little as one hour or sometimes as much as 3 hours. Try to “go with the flow” in regards to the schedule.
5. Judging and scoring:
I go into competitions with the attitude that as long as I do my very best and do not give up, I will be happy. Most staff and judges at local events are volunteers. They are great people giving up their day so you can compete. With that being said, expect the judging to be at least a little inconsistent and the scoring to sometimes be a little wonky. We are all human, after all. Try your best not to get agitated about things outside of your control. Ask your judge any and all questions you have before the event and make sure to thank them for their time.
6. Have fun!
Testing your fitness, competing with friends, and pushing yourself beyond your limits are all fun. Regardless of your placement, remember that the biggest goal of the competition day is to have a damn good time. Sure, you will likely learn about yourself. Hopefully you will make some new friends as well as memories. But beyond everything, have fun. Try not to take yourself TOO seriously. Enjoy the moment, laugh a little (or a lot), and proudly represent the CrossFit Unchained family, as I know you all will.
CrossFit Level 1 Trainer
CrossFit Unchained Coach
This is a reminder that we are closed this Saturday Sept 20, 2014. Coach Alisia, Coach Calla, and Herlinda will be competing in Round Rock at Missfit Mayhem. They will be defending their 1st place finish from last year so if you are available let's show our support and road trip to Round Rock to cheer them on to victory!!! Below are the details of the event:
When: Saturday Sept 20, 2014 - Their heats are at: 8:45am, 11:10am, and 12:47pm
Round Rock Sports Center
2400 Chisholm Trail Road
Round Rock, TX 78681
Link for more details regarding parking, food, etc.: http://missfitmayhem.com/#event
We hope to see you at the event!
A quick heads up regarding our labor day hours...
We will be CLOSED Labor Day.
We hope you guys don't take this decision too hard. We are going to force you to take a mandatory two consecutive days off (Sunday & Monday). So, rather than be indoors at the box we want you to do something outdoors with your family. Go for a swim, a bike ride or a walk. Spend the day at the beach, the lake, or some place you've been wanting to visit. Get some relaxation and rest over this Labor Day weekend and be ready to work on Tuesday.
If you have any questions let us know. We hope you have a safe and blessed Labor Day weekend.
Your CFUN Coaching Staff
Hello Athletes and Visitors,
On Wednesday August 06 we have cancelled open gym (9a-11am) and our noon class. It's almost the end of summer and we are spending the day with our kids. Our evening classes are still at the regular scheduled times so we will see you then.
Thanks for your understanding and we hope you have a wonderful day!!!
It's that time of year again to celebrate our Independence Day! We will have a limited class schedule for the day and we will also open in the evening to view the downtown firework show. Details are below:
Class Schedule: 9 am WOD (yes, only one class for the day)
Firework Viewing: Box doors open at 8:30pm. Firework show starts at 9:30pm.
Location: We will set up in the main parking lot.
What to bring: Chairs, drinks, snacks... anything you wish that will help you enjoy the evening.
Who's invited: You and your family! The more the merrier!
What else is happening downtown:
Your San Antonio Chamber of Commerce will host the third annual “Stars & Stripes Over San Antonio” event in downtown San Antonio on July 4. The event is sponsored by Silver Eagle Distributors,Clear Channel Media and Entertainment, KENS 5, H-E-B, USAA, San Antonio Area Toyota Dealers and Valero Energy. Festivities will be held from 6 – 10 p.m. at the Alamodome and will feature live music, food and beverages and the year’s largest fireworks display starting at 9:30 p.m. - See more at: www.starsandstripesoversanantonio.com
If you attend the event at the Alamodome, join us for the firework show at the box.
See you guys tomorrow!
CFUN Coaching Staff