Yankee CrossFit November Newsletter!
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November 2016
Member Feedback: Thank you all who filled out our Member Feedback survey last month. We made some changes around the gym in response to your feedback like updating the entry way area/seating room, organizing the equipment closet and wall balls and a few more things. Below are some pictures of the updates. Again, we can't make YCF the best gym around without hearing your thoughts so we really appreciate all the feedback we've received.

If you haven't yet taken the survey and still want to give feedback, click here.
Thanksgiving Schedule:
Wednesday - normal hours
Thursday - one class at 9am
Friday - one class at 9am
Saturday - normal hours
Housekeeping Stuff: Please remember to bring a change of shoes when you come to class so you don't track dirt, water, leaves, etc., onto the gym floor. The floors get professionally cleaned once a week but this helps cut back on the dirtiness in between cleanings. Also, for the same reason, please use the main entrance in the back, not the doors that lead directly to the main gym. Thanks for your cooperation!

November Goals Board: Remember to update your monthly goals on the whiteboard! 

There's Still Time to Register for the Misfit Toys Throwdown!

The Misfit Toys Throwdown will be held on Saturday, December 3, 2016, at CrossFit Revelation in Enfield. The two person, same-sex team competition is so much fun and we usually have a bunch of teams sign up! This year, we are adding a Masters division as well. We really encourage everyone at YCF to register for this one or come to watch!

As was done in the past, we ask that each athlete bring a new, unwrapped toy on the day of the competition. Like last year, proceeds will be donated to a charity as well. This year, we are raising money for a local ALS charity.

Each team will compete in three WODs. The top teams will move on to the fourth and final WOD.

Where: CrossFit Revelation, 7 Moody Road, Enfield, CT
When: Saturday, December 3rd, 2016
Cost: $150.00 per team 
Event website

Training Cycles
We all know CrossFit training calls for constantly varied, functional fitness movements. That doesn't mean, however, that the class programming is created by throwing together random movements. Each training cycle is meant to focus on certain movements to develop a particular strength, skill and/or aerobic/anaerobic capacity. 

The length of cycles can vary (usually between 6-8 weeks) and you will see a few recurring strength and/or skill sessions each week. Sometimes we'll even focus on conditioning during a cycle, like right before the CrossFit Open, when we start to prepare for the Open workouts. 

We're currently in the middle of a squat and pressing cycle which is why you're seeing back squats every Monday and strict presses every Friday. You'll also notice the programming sometimes refers to a past week, saying something like "sets should be heavier than last week." Each week builds on the next so it's important you track what weights you're doing so you can follow the programming appropriately.

This particular cycle isn't meant to increase your 1RM back squat or strict press; instead the goal is to increase your ability to do more reps at a higher weight. 
Tim Shover
If you asked Tim Shover three years ago if could ever picture himself doing CrossFit, he would have definitely said 'no way.' Now, since joining YCF, he couldn't imagine life without it.

Tim was an active kid growing up, playing many team sports including football, lacrosse and basketball. Although he wasn't the most athletically-gifted kid on the field or court, he loved the camaraderie and competition sports provided him. Unfortunately, Tim was plagued with knee issues.

After tearing all the ligaments in his knee during a slam dunk contest with friends when he was 15 years old, Tim had knee surgery to repair the ligaments and realign his knee cap. "I never played organized sports after that," he says. Luckily for him, he was a typical teenager that could eat whatever he wanted and he'd never gain weight. That changed when Tim entered his mid-twenties and decided to make some lifestyle changes.

In 2008, Tim and his girlfriend, Sherrie, (who would later become his wife) moved to California and he wanted to start a healthier lifestyle. He quit smoking cold turkey after being a smoker for 10 years and felt great. The only drawback is he put on weight very quickly. "I probably gained close to 30 lbs. in eight months. I think I replaced cigarettes with food; I was eating all the time," he remembers.

When he and Sherrie moved back to Connecticut in 2009, they both wanted to focus on becoming healthier and try to add a workout routine to their schedules. For about three years, they both joined several different globo gyms but never found the motivation to go. When Tim dislocated his other knee in 2012, he had to rehab it for three months and gained even more weight. That's when he decided he really needed to make a change. 

Tim was having some success working with a personal trainer at Big Sky in New Britain for almost a yaer but it was still a burden to go and wasn't integrated into his lifestyle. "I would lose weight then I'd gain weight. I couldn't get consistent results," he says. It was also becoming increasingly expensive for him to continue to pay a personal trainer for three sessions per week. But no matter how many times Sherrie, who was now his wife and had been a member at YCF for about 6 months, asked him to try CrossFit, he refused. 

"I thought it was a cult," Tim says, "and the workouts looked like they were too intense for me. The typical crap you hear from anyone who doesn't do CrossFit and is scared." But that all changed after he went to watch Sherrie compete at her first competition, the 2013 Misfit Toys Throwdown. 

"I loved the energy in the room. And how all the Yankee people treated me like family. I saw how encouraging they were to each other even though they were competing against one other. That was awesome," Tim remembers.

One month later, Tim signed up for on-ramp and the rest is history. He has been a constant member of the 7am class and has had many fitness milestones including losing 30 lbs., winning one of YCF's nutrition challenges and competing in several CrossFit competitions. His knees are also stronger than they've ever been. And, most importantly, fitness is finally integrated into his life.

"Every Sunday night I sign up for my week's worth of classes," he says. "When I go on vacation, I do CrossFit. When I go on work trips, I do's just something that's part of my life now. It's kind of crazy to think about since I was someone who didn't work out at all four years ago."
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Yankee Crossfit · 24 Spring Lane · Farmington, CT 06032 · USA

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