Yankee CrossFit July Newsletter!
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July 2016

Watch the CrossFit Games Online!
The tenth year of the CrossFit Games—the world's premier test to find the Fittest on Earth™—will take place July 19-24 at the StubHub Center in Carson, CA.

The 2016 Games will be streamed online to YouTube and WatchESPN, and 10 hours of competition will be broadcast to ESPN networks.

It's always exciting to watch all the amazing athletes compete. Coach BAM's team from last year, CrossFit Milford, will be competing again so let's cheer them on!

Beat the Heat will be streamed live online!
Our 4th annual Beat the Heat Throwdown is next month and for the first time ever, it will stream live on! We will provide a direct link to the page the event will stream on as it gets closer. This is a great opportunity for family or friends who can't make it the day of to watch you throw down!

As a reminder, this is a great comp for everyone to do. Competitions are a great way to keep you motivated and we promise you'll have a ton of fun! There's more info on the competition below in the events section so please read through it and sign up!

We have a lot of exciting sponsors and vendors at this year's Beat the Heat Throwdown! We're so fortunate to have so much support for the event every year so please show these guys some support as well!
Farmington Village Dental, Wearsafe, LifeAsRx, ANC Avon, Kettlebell Kitchen, Lifeaid/Fitaid, RXBAR, Coldbrew Coffee Co., Fitvine, Maidorganic
Nutrition 101 Seminar and Kettlebell Kitchen Tasting

Kettlebell Kitchen is a prepared meal service that currently delivers to Yankee Crossfit twice a week. Yankee's nutritionist and member, Amanda Montalvo, RD, actually just started working for KBK so we're excited to have her as a great resource at this great company.

Come by on Monday, July 25th to sample some of the delicious meals and talk with Amanda. She will be giving a free nutrition seminar at 6:30pm where you can learn about nutrition myths and where to focus your attention when it comes to nutrition.

Where: Yankee CrossFit, 24 Spring Lane, Farmington, CT
When: Monday, July 25th from 4:30pm-7:30pm
Cost: FREE!
Facebook Event PageClick here

Check out the KBK website and all of the meals they offer:

Beat the Heat Throwdown is August 20th!

Our 4th annual Beat the Heat Throwdown is back! Ask anyone who did it last year, this is a really fun event. In addition to scaled and RX divisions, we also added a masters division this year. This competition is truly for everyone!

We love having as many YCFer's competing as possible and signing up for the competition is a great way to stay motivated this summer. If you've never done a competition before, this one is great to get your feet wet :)

Each athlete is guaranteed 3 works outs with the top athletes making the 4th and final workout. We will have lots of great vendors and food, and, of course, DJ Noodles will be spinning beats all day long!

Where: Yankee CrossFit, 24 Spring Lane, Farmington, CT
When: Saturday, August 20th, 2016 from 9:00am to 4:00pm
Cost: $80/athlete
RegistrationClick here to register

We already announced one workout—"The Clean Up"—and the other workouts will be announced later this month. Information can also be found at

YCF Kid's Camp is August 2-4!

This 3-day camp promotes broad, general and inclusive fitness knowledge at an early age in a fun atmosphere. Through the camp activities, your child will improve strength, mobility, coordination and endurance. Experienced, certified coaches help enhance your child’s collaborative and cognitive skills and promote working in teams. Nutrition is also a focus, teaching healthy tips while making lunch. 

Registration: $150 per child, 20% off each additional sibling. Deadline to register is July 25th. Camp is capped at 14 kids so register today! Email to register.

Protein is a very controversial topic among nutrition and has a huge range of recommendations of .8g per kg all the way up to 1g+ per pound of body weight. Which one is right? This month, Amanda Montalvo, RD, YCF's nutritionist and owner of The Evolving Pursuit, covers all things protein! 

Amanda's blog post covers:
-Why protein is important
-What's up with the RDA for protein
-How much protein you actually need
-Road map on how to choose the right amount of protein for your body 

Below you'll read the first part, why protein is important. To read the rest, click here for the entire post!


How much protein do you really need?

Like most areas in nutrition, there are many different schools of thought around protein and how much of it we actually need. Some experts recommend 1g of protein per pound of body weight, while the Recommended Daily Allowance (RDA) is only .8g per kilogram of body weight. This means that if you weigh 150lb your protein intake could range from 55g to 150g. This is a really big range so it’s easy to see why there is so much confusion around what the optimal amount of protein is, which is what we are going to talk about today!

Why Is Protein So Important?

Protein gets broken down into amino acids during digestion and is then absorbed into different areas of the body where it is used for specific functions. Here are just some of the major functions of protein in the body:

  • Enzymes: proteins used to carry out chemical reactions for all different purposes in the body
  • Messengers: proteins help carry messages that help important hormones function properly
  • Antibodies: bind to specific foreign particles and protect the body from viruses/disease
  • Structural Support: proteins provide structure and support for cells and even help the muscles actually move
  • Transport/Storage: proteins carry specific molecules within cells and throughout the body–without them certain molecules wouldn’t be able to function

Pretty much, protein is important for things other than muscle, which should be taken into consideration when deciding how much protein to take in on a daily basis.


Evolving Pursuit is a company Amanda created to offer the most helpful information on fitness and nutrition and guide people towards their goals. Visit the website here

When Andrienna Rachelle Reopelle was in eighth grade, the class wrote letters to themselves—outlining their dreams and goals—which was then mailed to them when they were seniors in high school. On her list was that she wanted to run a marathon and have a six pack. Since she already crossed the marathon off her list, Andrienna now wants to work on her second fitness goal.

Never really into sports growing up, Andrienna loved to dance and did that through college. She also stayed in shape by training for marathons, finishing three so far to date. Like many of us, her life is pretty busy: she’s a mother of a three-year old boy, Jesse; her and her husband, Jim, each run their own business—she owns New England Salon Company in Wolcott, and her husband is a dog trainer—and she’s a dance teacher on the side. But no matter how busy life gets, she knows the importance of taking care of herself.
Although Andrienna got back to running soon after Jesse was born, it didn’t seem to help her lose the final pounds of baby weight. Her husband—a former MMA fighter—knew about the benefits of CrossFit and thought it would be a perfect compliment to her running and she’d benefit from adding weight training to her routine. And just two months in, she’s already hooked.
Andrienna has been working hard in the 7am class, finding a new sense of motivation to her fitness routine. She’s loving the environment and the encouragement she gets from the community. Andrienna also realizes that CrossFit is a journey and results don’t happen overnight. “Right now I’m just getting comfortable with the movements but I know eventually I’ll be jacked,” she jokes. And every day she shows up ready to work hard is one day closer to that six pack.

Copyright © 2016 Yankee CrossFit, All rights reserved.

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Yankee Crossfit · 24 Spring Lane · Farmington, CT 06032 · USA

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