Yankee CrossFit June Newsletter!
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June 2016

We just want to give a huge thanks to everyone who came to Albany to support the team at regionals and all you guys who cheered us on from your computers as well. The community we have at YCF is extremely special and, like we’ve said before, this was truly a group effort and we couldn’t have had this accomplishment without everybody's support. Regionals was an amazing experience and we see big things for our team in 2017!

New class times!
Class times will be changing starting June 20th:

  • 9:30am will be changing to 9:00am again.
  • We’re adding a 10:00am class on Monday and Friday.
  • The two Saturday classes will be at 8:00am and 9:00am. Since more people have been coming to the early class on Saturdays, we decided to move up the classes by an hour.
  • We’re also adding an additional class to Thursday night (there will be a 4:30pm and 5:30pm class); Weightlifting class will still be at 6:00pm.

Kid class updates:

  • The Little Yanks (ages 4-7) class will be Wednesday nights at 4:30pm (same as current) and the Big Yanks (ages 8-14) class will change to 9:00am on Monday/Wednesday.

Kids Competition Update!
Since the Brickyard competition for this Sunday, June 12th was cancelled, we decided to do a little in-house throwdown at YCF from 9-11am on the same day.

There will be 2 workouts for Little Yanks (age 4-7) and 3 for Big Yanks (age 8-14). Coach Christina & Coach Taylor are working on tailoring the workouts to our age groups and they will be posted on the Yankee website in the next day or two. 

We will be asking for a donation of $15 for Little Yanks and $25 for Big Yanks with the profits going to a local Animal Shelter. 

To sign up or if you have any questions, please email us at See you Sunday!

Regional Shirts: There are a few left over regional shirts in the Pro Shop. We won't be printing these again so if you still want one, get them while they last!

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: $65/athlete (before 07/01); $80/athlete (after 07/01)
RegistrationClick here to register

Stay tuned for more details and workout announcements. 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.

There is a lot of controversy around alcohol and whether or not it promotes weight gain, inhibits fat loss, and is okay to consume in a balanced lifestyle. This month, Amanda Montalvo, RD, YCF's nutritionist and owner of The Evolving Pursuit, shares 5 tips to help you include alcohol in a balanced lifestyle.

For a more in-depth look at this topic
including exactly what happens when you drink alcoholread her entire blog post here.

Tips for Consuming Alcohol

#1: Don’t drink dehydrated/super hungry.
  • Alcohol is a diuretic. If you are already dehydrated and drink alcohol then you can 100% expect to have food cravings. At that point, it’s inevitable and you get drunk quicker in those instances so your inhibitions will plummet an you will set yourself up for failure.
  • Not sure how much water you should be drinking everyday? Start with half your body weight in pounds as ounces.
    Example: 150lb person will drink 75oz minimum a day.
  • If this number is way higher than the amount you normally drink you can work on slowly increasing until you reach your goal.
  • If you are a competitive athlete then you will likely need to drink 20-30oz more than half your body weight in ounces.
#2: Eat adequate nutrition-packed foods throughout the day prior to drinking.
  • Alcohol contains calories but is devoid of most other nutrition. This means you are taking in energy that is just This is especially important if you are tracking your alcohol intake and using alcohol to make up some of your calories. Since it doesn’t contain much beneficial nutrition you have to make sure everything else you consume that day does.
  • Consuming balanced meals of protein, complex carbs, and healthy fats throughout the day will keep your blood sugar balanced and avoid swings in food cravings later on in the day. This also helps slow down the absorption of the alcohol you are drinking so you won’t crash.
  • This also helps you avoid the awful after affects of a hang over. You get hung over because you are dehydrated and your body is screaming for water and good nutrition since it uses up important nutrients when it is busy breaking down the alcohol.
#3: Dilute alcohol with low calorie/calorie free beverages to slow absorption, extend drink life, and minimize calorie intake.
  • Club soda and flavored sparkling waters are great for adding volume and flavor but not calories and sugar. A vodka soda will only have 97 calories while a mixed drink or martini can have 165 at the least and usually closer to 200-250 calories. It may not seem like a huge difference at first, but if you have 2-3 drinks that saves you 200-300 calories minimum.
  • A whole pint of dark beer is only about 170 calories, while a regular beer is about 195 calories and the dark beer will leave you feeling fuller and more satisfied.
#4: Stick to 1-2 drinks.
  • It doesn’t sound fun but once you exceed 3-4 drinks that is A LOT of alcohol for your body to breakdown and metabolize. Your body is then stuck processing alcohol instead of absorbing nutrients and breaking down fat.
  • This takes time and unless you want to stop fat breakdown and burning for an extended period, you are going to want to have a 2 drink limit.
  • Once you hit 3-4 drinks your appetite is definitely increased, your blood sugar is thrown off and the inhibitions are down. This can lead to excessive food consumption, blood sugar swings, and lots of stored fat.
#5: Drink water while drinking alcohol and make sure you have extra prior to going to bed along with some complex carbs and a protein source.
  • This helps avoid dehydration, which is what causes you to feel hung over.
  • The snack is important for replenishing the vitamins and minerals that you use up when breaking down alcohol.
  • An example could be a whole grain cereal, oatmeal, or ezekiel bread with a couple eggs or a leftover protein source. An egg sandwich made with ezekiel bread is perfect!


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 you think of a hero, what do you think of? A police officer saving someone’s life during a robbery? A firefighter rescuing a child from a burning building? If you can wake up early enough, you can meet YCF’s own hero working hard in the 5:30am class. And he’s a very special kind of hero.

Travis McCann is a certified strength and conditioning specialist, and certified athletic trainer. Yes, he does help people get healthy and change their lives, but that’s not why he’s a hero. He joined the Marine Corps in 2006, but that’s not the reason, either. The reason is quite simple: he saved an infant’s life.

Last December, Travis had surgery to donate a piece of his liver to his friend’s son, Logan, who was diagnosed with a condition called biliary atresia a few months prior. Biliary atresia is a rare disease of the liver and bile ducts that occurs in infants and, when Travis—a universal blood donor—found out that baby Logan needed a liver transplant to survive, he stepped forward without any hesitation. Operation ‘Liver for Logan’ was a success, but then Travis had his own recovery battle to fight.

Seven days after surgery, Travis—who is married to YCF member Jennifer and has a year-and-a-half year old son, Cameron—couldn’t even get out of bed. The surgery destroyed his core strength and, since taking some time off from working out after his son was born, he wasn’t in the best of shape. Jennifer had just started at YCF a few months earlier and Travis started to look at the programming. 

“I’ve seen some gyms where they’re like ‘let's do this as fast as we can or as heavy as we can for 20 minutes’ and you'll see a lot of injuries that way," says Travis. "With my exercise science and physiology background, I liked the way Brendan programmed. Since my wife was already doing it, I figured I’d give it a try.” 

When Travis joined YCF in March, he was eight weeks post surgery. Even though he was told not to lift weights for six months, he had to do something to help his body recover faster. “I knew I’d have to scale everything back and I was ok with that. I couldn't even do knee ups on the bar,” he remembers. But Travis has made huge strides in his recovery and attributes it all to CrossFit.

“My first goal was to do a toes to bar and then I did it and needed a new goal so I figured I'd make my next goal be a 315# deadlift; I wanted to hit it by six months [post surgery],” says Travis. He just hit that goal at the end of May, a week and a half ahead of schedule. Travis can also string together five toes to bar now and lost about 2-3 inches off his waist.

Travis is also extremely thankful for the motivating atmosphere at YCF. “My wife and I are around people now that have a common goal and are so supportive,” he says. “That little community at 5:30 in the morning, I know that if I don't go, people are going to wonder where I am. The atmosphere here is just amazing. I've only known everyone since March but everyone is so accepting.”

So what’s next for Travis? His next goal is to do the hero WOD Murph on his own by October, which he just completed with a partner on Memorial Day. He also wants to deadlift 405# and get a muscle up, which he’s been working on. “Going forward with my little one, I also want him to grow up living an active lifestyle; doing fun things outside together.” 

Copyright © 2016 Yankee CrossFit, All rights reserved.

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

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