Yankee CrossFit August Newsletter!
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August 2016

The YCF Family is Growing!
Owners Brendan and Ashley are expecting their first baby! In true CrossFit fashion, this is the picture Ashley posted in the 'member-only' Facebook page to announce her pregnancy. We couldn't be more excited for them and can't wait to meet their baby boy. "BAM, Jr.," will be arriving in February 2017!

Volunteer at Beat the Heat!
Our 4th annual Beat the Heat Throwdown is approaching and we need volunteers! Our volunteers make this the smoothest running comp every year and we want to continue that trend! All volunteers get a free t-shirt, free lunch and, of course, all the CrossFit action you can handle! 

To register online, click here:

Important Kids Class Updates!
There will be no kids classes the last two weeks of August (starting 8/22) and they will begin again back at the 4:30pm time slot on September 5. (Tuesday/Thursday kids classes switch back to 4:30pm and the Wednesday pre-school class also moves back to 4:30pm.)

Our first kids summer camp was a huge hit! Held August 2-4, we had a great turnout and the kids learned about fitness, nutrition and even tie dyed their own t-shirts. A huge thanks to our Kid Coaches Christina and Taylor for organizing this. We were also thankful to have some of our other coaches jump in and help out as well. 

Here are some pictures!
Nutrition, Fitness and Lifestyle Challenge at YCF!

We're going to be doing The Lurong Living Championship Challenge! It combines diet, fitness, and accountability in a fun and engaging nationwide Challenge built for CrossFit athletes and affiliates. 

BONUS!!!: If you sign up for the challenge, you'll also get 10% your Kettlebell Kitchen order for the entire 7-weeks! This will help keep you on track and make your life so much easier! (Details to come how to access the discount).

Registration is currently open on the Lurong website and the challenge starts September 12th. We've listed some information about the challenge below, but for more information, visit their website at 

Why Join the Challenge?
The Championship Challenge creates an interactive experience which equips you and creates lasting transformation. Get fit, have fun, and become the version of yourself that you deserve.

How the Challenge Works:
The Championship Challenge creates an interactive experience which equips you for lasting success through the daily application of life-changing principles. Get fit, have fun, and become the version of yourself that you deserve. The Challenge integrates your entire lifestyle as opposed to slapping a Band-Aid on just one area of your health. 

• Access to proven 7-week Challenge platform. 
• $45.00 gets you access to the platform and also a bottle of Lurong's Essential or elite energy product!
• Complete tracking of your diet, performance, and improvements. 
• Brand new 7-week comprehensive meal plan. 
• 7 WODs programmed by 6X Games athlete Neal Maddox. 
• Your registration provides a donation to signature charity Barbells For Boobs. 
• Access to more than 100 recipes in digital catalog. 
• Community recipe e-book with more than 75 bonus recipes. 
• Access to the forum and exclusive content from The X WOD, Crossover Symmetry, The Movement Fix, and more. 
• Competition against athletes and affiliates across the country. 
• Opportunity to win your share of the $40,000+ prize purse.

There's Still Time to Register for Beat the Heat 4!

We have an exciting day lined up with awesome workouts, vendors and prizes. All the workouts are announced now so check them out and get yourself registered! And remember, it's going to be streamed live online by QLive Sports so all your friends and family can watch you crush it!

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

All details can be found at

YCF's nutritionist shares how to fight sugar cravings in a recent blog post. Below is an excerpt of the blog but to read the entire thingso much amazing information!click here: 

What Causes Sugar Cravings?
Before we dive into the 5 ways to fight sugar cravings let’s briefly discuss WHY we get sugar cravings. This will help us learn how to control them better.

Yes, exercise is really good for you BUT this doesn’t mean that it doesn’t use up essential nutrients stored in your body. Intense exercise causes micronutrients (nutrients you need in small amounts: vitamins and minerals) like Vitamins A, C and E, B Vitamins, and CoQ10 to be depleted, along with electrolytes like Potassium, Sodium, and Magnesium.

Following a Restrictive Diet
This study shows that following a strict diet plan such as DASH, Atkins, and South Beach diet have the potential to leave you more micronutrient deficient than you were before you started following a diet. A restrictive diet often means a lot of foods are off limits. This can make keeping a variety of foods in your diet difficult, which often leads to eating the same foods all of the time. This means you are getting the same nutrients all of the time and could be missing out on essential nutrition.

Life is Stressful
Just like stress induced by intense exercise depletes our bodies of B vitamins and other essential nutrients so does any stress! Your body can’t tell the difference between sitting in traffic or being chased by a bear. It all causes the same hormones to be released in your body, increases fat storage, and depletes nutrients.

We often turn to food in certain situations. If you had a bad day or aren’t feeling good or are just in a certain kind of mood. Until you really work on creating and maintaining a new habit in these situations you will have cravings.

5 Ways to Fight Sugar Cravings

1. Eat 3 servings of vegetables and 2-3 servings of fruit per day MINIMUM.
Greens include:

  • Kale
  • Chard
  • Lettuce
  • Mustard
  • Collards
  • Parsley
  • Spinach
  • Beet greens
  • Arugula
  • Baby greens
  • Endive

2. Drink 1-2 servings of a greens powder daily.
Mix the high-quality greens power with water or almond/coconut milk when you are having a craving or just throughout the day to help avoid cravings. 

3. L glutamine supplement.
Just like stress can deplete our bodies of vitamins and minerals.. guess what else it can deplete? Amino acid stores like Glutamine! Just when you thought it couldn’t get any worse, huh? Inadequate sleep has also been shown to deplete Glutamine stores.

4. Manage your stress.
Three tips to manage stress: 

  • Tip #1: Stop Multitasking
  • Tip #2: Create a list of 2-3 things you want to accomplish everyday
  • Tip #3: Get 7 hours of sleep per night, MINIMUM!

5. Consider including more fermented foods and/or adding in a probiotic plus resistant starch.
Drinks/foods: Kombucha (fermented tea), Kefir (fermented diary-99% lactose free), Saurkraut, Kimchi, Yogurt. Resistant Starch can be found in green bananas/plantains, cooked and cooled potatoes, and potato starch.


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

Amy Kievit was a self described “aggressively average” athlete growing up, involved mostly in softball and gymnastics. With her gymnastics background and no gymnastics team or club available to her, the 25 year-old got into diving while attending Hobart and William Smith Colleges in Upstate, NY, but, like her prior sports experience, took to the training more than the competition. “I really enjoyed just diving and learning new dives but I hated competing,” she remembers.
Amy was used to burning a lot of calories doing gymnastics so when she made the switch to diving, she ended up gaining some weight. “I started [going to the gym] in college during the offseason, pretty much because I gained weight since diving and gymnastics are not the same thing and you burn so many calories in gymnastics and not a lot in diving. I kept eating the same thinking I could eat whatever I wanted to,” she says.
Amy continued going to the gym while in grad school but “It was just like, ‘bleh,’” she says. “Like, I felt good after because you always feel good after working out but I didn’t like going and it was boring.” Her boyfriend, who had been CrossFitting for about two years at this point and was loving it, encouraged Amy to give it a try. “I was like, ‘I’m not doing that,” she says. “Those people love to workout and they love to show everyone their [lifting] numbers and I just don’t want to do any of that.”
After she graduated from grad school, Amy’s boyfriend, who saw how much she hated going to the gym but loved the feeling she received after she worked out, paid for her on-ramp classes at Yankee CrossFit as a graduation present. Looking back, this present couldn’t have come at a better time for her.
Amy has suffered from anxiety and OCD since she was 10 years old and was just coming off her medication at this time due to some bad side effects. So she was struggling a lot that summer trying to figure out how to deal with her anxiety and OCD without medication.
“It’s weird how CrossFit and that [time without medication] both came together because once I started doing on-ramp, it was the only thing getting me through the week,” Amy remembers. “I had felt awful for about a full month before on-ramp started and the first time I came and worked out, I couldn’t breathe from the workout but I felt like a huge weight was lifted off my chest. I couldn’t feel anxious because I couldn’t think. All the blood goes to your muscles and you can’t breathe so all you think about is surviving.”
For the next four months until her new medication kicked in, CrossFit was keeping her going each week. The intense exercise was part of her therapy and she doesn’t know what else she would have done without it. And although she continues to take medication now, she still considers CrossFit a big part of her therapy. “It helps me handle my stress. I’ll notice if I don’t go three days in a row, that third day, I don’t feel good,” she says.
Even though Amy has a hard time talking about her mental health history in the past—as a social worker, it’s her job to help others who have similar conditions and there’s a stigma that comes with that—she’s been focusing on journaling and wants to submit her story to the CrossFit Journal. “Some people don’t want to be treated for their anxiety by someone who has anxiety. So I don’t disclose my mental health to my clients or employers,” she says. “But I’m all about ending the stigma. And you can’t end that if you’re hiding and not coming forward.”
Copyright © 2016 Yankee CrossFit, All rights reserved.

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

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