Yankee CrossFit December Newsletter!
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December 2016
Misfit Toys Throwdown: A big thank you to everyone who helped make our 6th annual Misfit Toys Throwdown a huge success! We raised money for a close member of the community who is battling ALS disease, donated a bunch of toys to Giving Back in Southington, and had a fun-filled day of fitness. We couldn't do it without the support from our members and we appreciate you always lending a hand year after year! Here are some pictures of our athletes crushing it (thanks to Bryce for getting these awesome shots!)

2017 Goals: 2017 is right around the corner. Although we've been making monthly goals over the last few months—and you should still set a December goal and put it on the whiteboard in the gym—start thinking of some bigger goals you want to conquer next year. Then, we can figure out how to break them down into smaller, monthly goals and help you make 2017 the best one yet!

Holiday Schedule:
Friday, December 23: normal hours
Saturday, December 24: closed
Sunday, December 25: closed
Monday, December 26: normal hours

Friday, December 30: normal hours
Saturday, December 31: closed
Sunday, January 1: closed
Monday, January 2: normal hours
New YCF WOD Books are in!
We can't stress enough how important it is to record your workouts in order to track progress. These books will help you remember what weights you use during class, your metcon times and all your PRs! Grab one before they're gone.
Reminder: Winter is here and with it comes snow, sand and salt. Please remember to bring a change of shoes when you come to class. 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!
Becoming Consistent – Where are my results?
By Coach Chris
I have been hearing a lot of talk lately around the box about people setting body composition goals (weight loss or gain) or performance goals especially with the new goals board up on the wall. We love to hear people setting and accomplishing new goals! It is a very rewarding piece of our job! Unfortunately, I also get to hear the other side of the spectrum where there is frustration about unsuccessful attempts to lose weight or how they haven’t really made much progress in their performance goals. This is my least favorite part so I figured I would highlight some of the areas that might need a little tune up in order to get you where you want to be. You may not even notice that there are some key components in your lifestyle both in and out of the gym that need you attention so you can crush your goals.


The most obvious one is nutrition which we harp on so much because it makes a big difference in your performance. This includes little things like drinking enough water every day since dehydration will negatively impact how you feel during a workout, making sure you are portioning out your meals and eating enough food without overeating, and tracking your calories or macronutrients. If you haven’t had the chance to learn about macronutrients or proper nutrition tailored to your fitness goals, meeting with a nutritionist is a smart idea. If you can’t afford to work with one, there is a ton of information on the internet including calculators that help you figure out your macros.

Let’s get right into the speed bumps that might come up. It can take a lot of time and effort to count calories so that can be an issue along with time needed to prep your food. Again, there is so much information out there and so many apps to help alleviate some of this so shop around! MyFitnessPal is great and our own Registered Dietician, Amanda Montalvo, has a website set up with great information at If you haven't yet reached out to Amanda, that's a good place to start. You can find out more about her services on her website or email her directly at

The other option is to have Kettlebell Kitchen do the hard work for you and you can have your meal plan made specifically for you and delivered to the gym so if this is the route for you, just talk to a coach or head to

Lastly, I want to mention that it can sometime be incredibly difficult to change habits cold turkey so while you are settling in to your nutritional journey, allow yourself to cheat in moderation. Reward yourself for being dedicated to change and make small changes instead of drastic ones. Give yourself time to develop and to get used to a new way of eating!

Working Out

This part might get overlooked because we are always coming in to the gym and working out so we assume we are just going to get super fit, right? Well, kind of. In the beginning, just getting to class as often as possible is so important especially since you’re still learning some movements and getting into the flow of things. After that sometimes it can be hard to try and keep up with attending classes consistency and without even realizing it, you’re only coming to the gym maybe once a week. Life happens and things come up whether it's work, family affairs, getting sick, injuries, or just frustration. When you’re not seeing the results you want immediately, it can be very discouraging. But always remember that not coming to the gym is the WORST possible solution.

Some people see changes two months into CrossFit but most won't see drastic changes until a few years of consistent training. It takes time, dedication, hard work, and a little bit of patience. It is okay to have bad days and days where the barbell feels like it's a million pounds and you don’t perform as well as you’d hoped. But guess what? It happens to every person in this gym no matter who it is. The most important take away is that you should still come to work out.

Everything can be modified to work around injuries. If you get sick, rest up and come right back the moment you’re feeling better; when you stay away too long, it makes it harder to find the motivation to come back in. I recommend making a workout schedule to hold yourself accountable. Sign up for your classes earlier in the week, 3-5 days per week, write your workouts down and keep track of your lifts, and if something comes up, be flexible and get back in next time or do a workout at home!

Training consistency and diet consistency go hand in hand and complement each other. Without one of them, you are only tackling half the battle. So whether your goal is to lose or gain weight or to increase your front squat, the battle is the same. You have to put together all the pieces of the puzzle so you can see the bigger picture. So take a step back and ask yourself if you have really been dialing these in or if you have been slipping just a bit and then just re-evaluate and try again. Keep yourself honest, keep track of your fitness and nutrition, and make sure you have the right kind of support to help to achieve your end goal!
Copyright © 2016 Yankee CrossFit, All rights reserved.

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

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