Yankee CrossFit March Newsletter!
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MARCH 2016
Goals Board: Everyone knows setting goals is important. It gives you clarity on what you ultimately want to achieve and ensures you are channeling your time, energy and efforts into things that really matter to you. In light of this, we're going to start tracking your goals in the gym more regularly to help keep you accountable and motivated. We'll be setting up a Goals Board where you'll be able to set a goal each month. You'll hear more about this in class once it's set up but start thinking of what goals you'd like to accomplish!
New Class Programming Option!: YCF will now have another workout option in all classes, centered around people whose goals are gaining superior fitness but aren't interested in spending time working on advanced skills such as snatches and muscle-ups. Classes will run the same but you can choose which programming you want to follow. More information coming soon!
Members-Only Facebook Group: One of the things people continue to love most about CrossFit is the community. We value the community that's grown at YCF and want to keep making it stronger. That's why we've created a Facebook group that's dedicated to our members. We still have the other public page but this new one is solely for members where you can read news and announcements and everyone is encouraged to interact with each other. We're trying to invite everyone that's on Facebook so if we've missed anyone, please invite them to join!
Class Warmup: In order to keep things running smoothly and have enough time to get in everything we need to during class each day, please try to get to the gym a little early and get yourself on the rower or bike BEFORE class starts. That way as soon as the coach is ready to begin class, everyone can jump right into the warmup. 
'End of the Open' Party!
To celebrate all the hard work everyone will be putting in over the remaining weeks of the CrossFit Open, we'll be holding an 'End of the Open' party on Saturday, April 2nd at George's Pizza & Restaurant in Unionville. It will start at 7:30pm. More details to come but save the date!
Amy's Angels 5K: F.H.S. Class of 2018 5K Run/Walk

We'd like to get a group from YCF together to do this 1st Annual 5K Run/Walk by the Farmington High School Class of 2018. Let's put your fitness to use! Brendan and Ashley will be running and there is a signup on the whiteboard at the gym. You can also register below.
When: Sunday, April 10, 2016

Where: Winding Trails Park
50 Winding Trails, Farmington, CT

Race Day Schedule:
9:00 am - Race Day Registration Opens

10:00 am - 5K Race Starts
To register to participate or donate, visit Amy’s Angel’s News and Event website:!news---events/c10d6

ABOUT AMY’S ANGELS: Amy's Angels is a non-profit organization that provides comprehensive short and long term assistance to individuals and their families dealing with debilitating effects of serious illness or injury.

Monique Nadeau

Monique is one of YCF’s badass moms. A mother of twins—Andrew and Angie—she was like many moms-to-be during her pregnancy. She felt tired all the time and stopped going to the gym. After the twins were born, Monique went back to her standard workout routine to try to lose the 50 lbs. she gained.
Boring quickly of the Stairmaster, elliptical and Spin routine she started up again, Monique tried Zumba and loved it. Although she was able to lose much of her pregnancy weight doing Zumba, she could not lose the last pesky 10 lbs.
“I saw a picture of me taken on the beach when I got home from vacation and said ‘that’s not my body, that’s my mother’s body’,” remembers Monique. She was turning 40 and was ready for a change. Although she was a bit nervous, she asked her husband Eric—who had previously done CrossFit—if he would go back to CrossFit with her. He agreed and assured her that she could do it.
In July 2012, Eric took Monique to her first class at YCF. “After the workout I was like ‘holy cow, this kicked my ass’ but I knew immediately that this is what I needed to do to make the changes I wanted,” says Monique. But there would definitely be some challenges that she’d have to overcome.
One struggle Monique faced was staying true to her CrossFit journey and not letting what other people did get in the way. “When I started CrossFit at 40 years old, I went in with the attitude that it’s me against myself. I couldn’t compete with the 23 year olds doing this and I had to be ok with that. Sometimes I’m hard on myself when I look at what other people are doing but have to remember it’s my journey.”
Another big obstacle for Monique happened in 2014. In November, she slipped and fell and fractured her distal radius while walking on a slippery surface in the rain. The injury was very difficult for her because she had found her groove and had to stop CrossFit completely to rehab her wrist. When she came back, she had to work extra hard to get back to where she was before the injury.
“I’m not sure Brendan realizes what he did for me during my recovery. When I first went back after my injury, I was just lifting the PVC pipe. I couldn’t even fathom holding the training bar. My wrist just wouldn’t flex. He improvised every modification for me. He just knew what to tell me to do to get me where I needed go,” says Monique. Exactly one year later, Monique was able to do a handstand hold, a major obstacle in her recovery. “I never would have gotten this type of mobility back without CrossFit.”
Today, Monique is back to crushing it but she’s got some company; her entire family now goes to YCF as well. Eric is a consistent 5:30am’er and the twins have been in the pre-school class for a year-and-a-half. “I love that CrossFit is something we can all share together,” she says.
Itching for something sweet? Take a look at this recipe from the Naturally Evolving Wellness Blog!
Chocolate Chip Cookie Dough Bites

This protein-packed snack is the perfect thing before or after you workout PLUS it tastes like a chocolate chip cookie. Can't go wrong!
Servings: 10 balls

Ingredients Instructions
  1. Make sure there aren't any pits in your dates and add to food processor. Blend until it creates a paste.
  2. Add 2 scoops Vanilla Wafer Whey Protein and blend until protein is completely incorporated.
  3. Take mixture out of the food processor and roll into balls. You can push 4 chocolate chips into each one after rolling or add them in before, just do not blend.
  For more recipes and blog posts, visit
Spring is almost here and that means we can finally put away those heavy coats, sweaters, blankets and comforters! Need to get them cleaned before you store them? Our friends at Battiston's have a great offer for YCF members that lasts throughout the entire year! Check it out below:
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