About Monique Beauchamp

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Athlete Spotlight: Kristin

July’s Athlete Spotlight is Kristin. Make sure to get to the gym today to do her workout!

  1. What made you choose CrossFit True?
    I first came to True Athletics for the 21-day boot camp. I was stuck in a boring routine at a huge gym and I needed something new. The boot camp seemed like a great opportunity to try out CrossFit without being too overwhelmed by everything. I was super nervous that I wouldn’t be able to hold my own, but I was shocked with the results that came in just those few weeks. Everyone promised me that the usual WODs wouldn’t be much different, so I signed up! What no one told me was that the first real class I went to was a Hero WOD and I would spend the next several days stumbling up and down the stairs. But nonetheless, I loved it and have never looked back!
  2. How long have you been training with us?
    Two and a half years! I actually had to do some research to figure that out because it feels like I have been here so much longer.
  3. What do you do for the short time of the day that you aren’t with us (i.e. a job)?
    As the 5:30 am and 4 pm class class know, I am an 8th Grade Math Teacher. However, I specialize in sharing the most entertaining moments of my day with my fellow athletes. I think you guys miss Peter as much as I do. My soon-to-be-hubby and I also build and sell custom cornhole sets! Thank you to everyone who has become a customer of ours!
  4. How is your nutrition? Do you eat a certain way? If so when did you make the switch?
    I would say that prior to coming to CrossFit True, my nutrition was laughable. I actually was very good at cheating the system when it came to monitoring my food. When I was on Weight Watchers, fruit didn’t count as points so I would literally eat 15 clementines, like 2 apples, and a million grapes a day. No one told me that fruits were carbs! No wonder I never saw results or felt any better. Now, I am much better about what I eat and my portion sizes. I love doing the challenges with the gym like Whole Life Challenge and Lurong because it makes me even more accountable. I have recently started to count my Macros and have really enjoyed it. As a math person, it’s kinda fun to see what I can fit in and how to make it all work out. However, I am a BIG fan of doughnuts, ice cream, and all other things delicious. I try to find a balance that keeps me from becoming hangry.
  5. What are your 3 favorite movements/exercises?
    I am actually afraid to answer this question because I know they will show up in the workout, so maybe I should answer strategically. Who doesn’t love a hang power clean, a nice dead bug, and some sit-ups? But really, I like doing the movements that I know I can keep improving on: pull-ups, HSPUs, and cleans (hang, power, and I guess squat too).
  6. How about a favorit WOD?
    I LOOVEEEEE a nice long and sweaty workout! The Filthy 50 is great, I even look forward to Murph. But, one WOD that I will not forget was from two summers ago when we had to run 1.5 miles, do 150 burpees, and run another 1.5 miles. Any WOD that I can feel super accomplished after, those are my favorite.
  7. What is your favorite workout song?
    NOT RHIANNA. I need a loud and steady beat to keep me moving. “Workout Twerk-out” is definitely the BEST station.
  8. What is your favorite type of workout? (AMRAP, Chipper, Ladder, Rounds for time?)
    A Chipper or Rounds for Time; I like to try to beat the clock… or Dana.
  9. Have you changed at all physically or mentally since starting to train with us?
    Absolutely! Physically, I am more toned than I ever have been. I am stronger, my endurance has improved, and I really just feel better about my body. Mentally, I am happier. Running on a treadmill and occasionally working with a personal trainer at the gym I used to go to was, well, sad and lonely. But now, always having a friend in class to push me and a great coach to keep making me better than yesterday, I am the happiest I have ever been.
  10. What are your current goals?
    FIT IN MY WEDDING DRESS! Also, look great for my honeymoon. But long term, I just want to keep surprising myself and getting better and better.
  11. What is your favorite color?
    Purple, although you’d never know it because I hate wearing purple clothes; Moe knows what I mean.
  12. What can you do now that you weren’t able to do before training at CrossFit True?
    The list is endless. Pull-ups, push-ups (I mean, still room for improvement there), HSPUs, T2B, anything with a barbell. I also can sustain a steady pace running now, where before I required several walking-breaks to make it through a 5k. But more importantly, now I can really take a correction and apply it. Before CrossFit I would work out alone, or do a P90X video and no one was there to tell me if I was doing it right. Now, I know I do (most) things wrong and I am able to improve!
  13. Say something else, anything!
    There really is something so special about the community at CrossFit True. Everyone is SO incredibly supportive of one another and I always feel like I have someone in my corner cheering me on; or someone bullying me to go heavier or get another rep in. Coming to the gym has become my favorite part of the day, and that would not be true if it were not for the people who are there with me. I can’t thank you guys enough for being my fit-fam!

Improve Technique, Increase Strength

If you want to increase strength, you’ll want to establish flawless technique to provide you with the best foundation. Having the ability to perform a movement with accuracy at any weight is what we each need to strive to attain. Improving technique and increasing strength will take you to the next level of your fitness journey, but to get there you need to put in the work.

 

Our next 6-week clinic will help you do just that; focus on technique and increase strength, concentrating on the back squat and deadlift.

 

This past strength cycle that we just finished up gave us some great information about how you move and where we are weakest. We found that many people were lacking in lower body strength compared to their upper body strength. And so this next clinic will focus on those areas.

 

Even if you lower body strength is amazing, building strength, refining technique, and adding in accessory work & mobility can improve your abilities. So, this clinic is for everyone and anywho who wants to get better, no matter where you are at in your fitness journey.

 

This clinic will run on Monday Nights @ 7:30 pm starting August 7th and will run for 6-weeks.

During this clinic we will be working exclusively on the back squat and deadlift to improve technique and increase strength.

 

What to expect:

  • Lots of Back Squats & Deadlifts in many variations…..box squats, chains, banded lifts, tempo, etc
  • Accessory work.
    • Although we will be working on those 2 major lifts we will also be doing accessory work to help us with mastering technique
    • Mobility will also be a large part…we are striving to be capable of going through a full range of motion….comfortably
  • Homework
    • Yep, since we will only meet 1 day a week you will be assigned some work to get done on another day you are here
  • Customized
    • Accessory work, mobility, and homework might look different for each person depending on where YOU need to focus most.

The Details:

Only 10 Spots Available

 

FREE EBOOK: 5 Benefits You Didn’t Know About CrossFit

 

Want to learn more about the benefits of CrossFit? Download our FREE EBOOK: “5 Benefits You Didn’t Know About CrossFit”. CrossFit has many benefits above and beyond a traditional gym that will help you reach your health and fitness goals. You get a great facility with all the equipment you could possibly need for a fit lifestyle. There are specific programs to get you into the best shape of your life. Plus you’ll to be in and out of the gym in an hour.

 

But there is so much more to CrossFit than just a facility with people running around, grunting & groaning, and picking things up & putting them down.

 

CrossFit encompasses all forms of living a healthy life. It is not enough for us to stop our training at just being a location to workout. We move far beyond those boundaries to enhance our lives. When you become a member of CrossFit True you are not just getting a gym membership, you are becoming a part of a movement of people for a healthier life. Like minded people working towards a better healthier future.

Want to learn more? 

Download our FREE EBOOK: 5 Benefits You Didn’t Know About CrossFit

 

Download NOW

 

 

BINGO

It’s Time To Play

BINGO!!!!!!

 

Who doesn’t love a fun game of BINGO especially when you have the chance to win prizes!!!!

 

The game is simple and just like regular bingo that you have played since you were a child. Each square has a different task you need to complete; some are easy some are a bit more challenging. once you get a “line” 5 squares in a row either across or down you win a prize (Fit Aid or Formula O2). When you make an “X” you win a better prize (Free nutrition coaching + $25 gift card). If you black out the whole card you get the grand prize (1-free month + $50 Rogue Gift Card).

 

  • If you haven’t picked up your BINGO card yet make sure to grab one the next time you are in the gym.
  • You have until July 31st to complete the game and all score cards need to be submitted by August 5th
  • A coach must witness & sign off on each square you complete.

Strawberry Poppy Dressing

Its strawberry season! That means you’ll need a strawberry recipe or two. Picking strawberries is one of my favorite summertime activities, but in CrossFit True fashion I always make it into a competition….who can pick the most. It ends up being a bit on the expensive side and when I get home the act of washing and storing them all can be tedious, but I have strawberries for a long time.

But then what do you do with all those delicious strawberries?

Enter Strawberry Poppy Dressing

The original recipe came from Paleomg, but of  course I made some adjustments. This was so delicious it taste similar to a strawberry milkshake.

The Recipe:

  • 1 cup sliced strawberries
  • ¼ cup  Olive Oil
  • 2 tablespoons  Balsamic Vinegar
  • 1 tablespoon honey
  • 1 minced garlic clove
  • pinch of salt and pepper
  • 1 tablespoon poppy seeds

My adjustments

My strawberries were mighty sweet and thus I omitted the honey.

I was also feeling lazy and didn’t want to peel garlic so I left that out as well.

And finally, I added a bit of water so it wasn’t so thick.

All in all it was still very delicious.

 

I do have a warning.

You might not want to eat this on a first date or if you don’t have access to a mirror and floss….those little poppy seeds love to get jammed in between the teeth.

 

The Struggle

Do you dread changing weights because you struggle to get the collars on and off your barbell?

Our video “How To: Putting Collars on your Barbell” will teach you the trick of getting them on and off quickly and efficiently. Spend less time battling against your barbell and more time lifting it.

 

 

 

CON.FI.DENCE

What is confidence?

Is it a trait that we are born with? Or can we develop our confidence over time?

You may have picked up on this, but just in case……I LOVE exercise and this has been true my entire life. From a young age I can remember doing squats and situps surrounded by my Strawberry Shortcake wallpaper and Care Bear collection. On days when I stayed home from school “sick” I would pop in my mom’s exercise VHS; just me, Cindy Crawford, Cher, and my Bun’s of Steel family.

 

Over the years, my guidelines of fitness have changed, but my reasoning has stayed the same, to be STRONG. Somewhere along the way, I realized that I wanted to be able to do everything on my own and in order to achieve this, a certain level of strength is required. However, there was an unexpected mental toughness developing at the same time.

 

I would credit the mental toughness that has developed over time more than my actual physical capabilities. There is a phenomenal mind-body connection. Your grit emerges as you are put through various challenges and tough situations. This allows your to continually push your limits, knowing that you are capable of more than you ever thought.

 

As a result this strong mental state translates into your everyday life.

 

I’ve learned that I can move big weights around and somehow that translates into the confidence of being able to speak in front of a large crowd.

It’s in those dark spaces where my body is tired, it’s saying to quit, but I push on to finish a workout and that gives me the mental strength to take criticism to flip it upside down to turn it into a lesson, a growth experience, a positive.

I’ve put the time and effort in to achieve various fitness related goals and those milestones make me smile every time I am reminded of them.

 

Check out this 50 second video below on CON.FI.DENCE’

 

 

 

Athlete Spotlight: Joe

This months Athlete Spotlight is Joe A.  Read all about him below and then come in today for a Joe inspired workout, its a good one you don’t want to miss it!

What made you choose CrossFit True?
I had gym fatigue and I was looking for something different for inspiration, something that would really get me going again. True Athletics had just opened and I was interested in exploring whether Crossfit might be the answer.

How long have you been training with us?
Almost as long as you have been open — more than five years.

What do you do for the short time of the day that you aren’t with us (i.e. a job)?
I am in an in house lawyer for a privately owned Connecticut company that operates real estate, construction and franchise-based businesses.

How is your nutrition? Do you eat a certain way? If so when did you make the switch?
I don’t follow a very strict diet of any type, but since I’ve been working out at True Athletics, I do try to shop for good foods and snacks so that what’s available in the house is never too awful. That way, when I go off the rails, it’s not a total catastrophe. Unless there’s potato chips around. Then it’s off the rails and in a ditch.

What are your 3 favorite movements/exercises?
Push ups, kettle bell swings and push presses. Mo came up with the idea of using a ten pound glass to drink beer for arm strength. That could become a favorite.

How about a favorit WOD?
Anything long and sweaty that keeps you moving. Cindy is grueling, but that’s along the lines of what I’m talking about.

What is your favorite workout song?
That’s a tough one. “I Don’t Want to Stop” by Ozzy Osbourne has a good, driving beat that keeps you going. There’s a song by Brendan James called “Nothing for Granted” that I like for its message. And I still like “Pump It Up,” by Elvis Costello and “Death or Glory” by The Clash, a couple of classics from the ’80s.

What is your favorite type of workout? (AMRAP, Chipper, Ladder, Rounds for time?)
Chipper. I can’t believe I wrote that.

Have you changed at all physically or mentally since starting to train with us?
My overall fitness is so much better than when I started. I really feel like if could challenge myself from 10 years ago to a Crossfit workout, I would kick my own ass. That’s a great image. Pushing through really hard workouts also has helped me to think about how to meet and deal with challenges in the gym and out of it.

What are your current goals?
To stay healthy, work hard and make as few concessions to time as I can.

What is your favorite color?
Really bright, bold orange.

What can you do now that you weren’t able to do before training at CrossFit True?
Before joining, I could not do double unders or kipping pull ups or drive a car in a state of physical depletion.

Say something else, anything!
To paraphrase something Rich Froning said, it’s a good idea to listen to your body when you’re training, but sometimes you have to tell your body to shut up.

Time Well Spent

We pack a lot of fitness into our hour long classes so that you can get the most benefit. Once the workouts are outlined our coaches start their lesson plan for each class ensuring every minute has its purpose. From a general warm-up, getting the blood flowing and the body moving. To prepping specific joints, using activation techniques, and mobility drills to safeguard your workout.

 

At a certain point in the class we start to give you a little bit more freedom. Typically, just before the actual workout will begin you’ll have a few minutes to find your working weight. We often give you guideline such as: take 3 rounds of 3-5 squats building up in weight each round…start light, then hit a medium weight, and finally do a round at your working weight to make sure that it is something that will work for this particular workout.

 

Now, I know you think that we are trying to sabotage your workout by making you do extra reps and getting you fatigued. But trust us…this is not the case. This strategy is two-fold. First it gives you a chance to prime your body, feel the weight, and get a feeling for breathing hard so its not a shock in the first minutes of the workout. Second, it provides the coaches with the ability to coach you better. Its our time to watch you move and make necessary adjustments. You should be taking full advantage of this time to make the most out of your workout.

BUT…..

 

What actually happens is we give you this time along with some directions on how to go about it and………

 

You’re like a deer in headlight!

 

You stand in the middle of the room……staring at the weights.

 

I can see your brain working…the inner dialog you are having….

 

“If I add 10 pounds that will be too light, but 20 is going to be way too much……I could try 15….no maybe I can do 20……that first round won’t be bad, but after that I’m not sure I can do that weight…..yea, 15 is probably better…….but I want to get stronger so I should use the heavier weight…so 20 pounds, I will just struggle through…I can take weight off if I have to or just go slower…..no..no 20 pounds is too much….i’ll just do 10 pounds”

 

This entire time, you have not picked up a single weight….you have no idea what the weight will feel like. You’ve talked a great deal about it…..you’ve stared at the weights like your vision will help determine your strength, but actually picking them up has not occurred.

 

So now a few minutes have passed and you are right where you started…pondering how much weight to use.

 

Here is my advice…..pick the weight up…start anywhere…just try some reps. If you underestimated you amazing abilities…..add more weight…take a big jump. If your first go felt challenging….only add a little weight or maybe try that same weight again. Sometimes that first few reps feel difficult, but you might just need another warmup set and then be ready to go. That is what this time is for, to assess how your body is feeling….to move past that initial “oh, this is going to be hard”. Get that weight moving, get your body ready, and crush your next workout. 

Rhabdomyolysis: What you need to know

At CF True we want to teach you everything we know, to share our knowledge on fitness and health so you can share it with others. One of our top priorities is to make sure you are moving safely so you can enjoy a lifetime of fitness. Therefore, it is our job to keep you informed on all aspects of health and wellness. One of those topics that might be outside of your scope is Rhabdomyolysis.

 

Rhabdomyolysis often referred to as just simply Rhabdo is a breakdown of muscle tissue which causes a release of myoglobin (an iron-oxygen binding protein) into the the bloodstream. Myoglobin is not normally found in the bloodstream, but when it does get into the bloodstream the kidneys will help to remove it. However, too much and the kidney will not be able to keep up and sever kidney damage could be possible.

 

There are some interesting things to note about Rhabdo:

  • It’s not just from CrossFit, although Crossfit gets a bad name from it I think that this is actually a positive thing in that more people are aware of what Rhabdo is, what the symptoms are, and how to minimize any chance of getting it.
  • There is no one activity that causes it. There have been documented cases of football players, runners, swimmers, cyclist, etc. It can also happen to those in the military, drug abusers, and crush victims. Or a result of heatstroke, genetic factors, and seizures.
  • It can happen to anyone. Untrained athletes, highly trained athletes, young, old, everyone is at risk and need to take proper precautions.

 

The difficult part about rhabdo is that there are very few warning signs that you have pushed too far and on top of that only about 50% of cases have symptoms and many of them are the same as normal muscle soreness. Unlike other injuries where you might tweak a muscle and then layoff doing certain movements, you might not notice anything wrong during your workout as the symptoms take time to develop.

 

Due to all the fact that there doesn’t seem to be much rhyme or reason to who and when rhabdo may develop it may seem a bit scary. But there are actions that we can take. First we need to be informed and that is what we are doing with this blog. We need to be aware of our bodies when performing high intensity work and be truthful to ourselves about our training level and our capabilities.

 

Second we need to take steps to minimize the chances of developing rhabdo beyond just considering the movements. Being well hydrated is key because it will aid your kidneys in flushing out the toxins that go into the bloodstream. But hydration is not just drinking water. You also need to consider your sodium and potassium levels (electrolytes) which work together to balance your hydration.

 

It is interesting to note that potassium is lost only through urine, but sodium is lost both between sweat and urine. So, if you are drinking a ton of water and therefore using the restroom constantly you’ll need to replenish these key electrolytes. Also, if your training session occurs on a very hot day you’ll likely need to replenish these even more than if you had done the same work on a cool day.

 

Some of the best sources of potassium are from plants; Bananas, Broccoli, Potatoes, Tomatoes, Oranges, and Kale. Sodium is a bit easier. If you eat processed foods you are likely getting a good amount, but if you are under extreme conditions you may want to add in a bit more. Any salty snack will do or sports drink like Formula O2.

 

Even if you have taken all the precautionary steps it is still important to know about the symptoms of rhabdo and when you need to get to a doctor. But remember not everyone will develop these symptoms:

  • Muscle soreness
  • Swelling
  • Fatigue
  • Dark Urine (think coca-cola)
  • Vomiting
  • Confusion
  • Fever
  • Low/infrequent urination

 

If you find yourself with these symptoms it is best to seek medical attention. When caught early the damage will be minimal and you’ll have a full recovery. Typically those who develop rhabdo will be admitted to a hospital for intravenous fluids. Based on the severity,  the stay at the hospital can be anywhere from a few days to a week plus. After being released from the hospital your recovery will mean that you are not able to exercise for a few weeks and sometimes longer and when you do start to exercise again it will be a slow, gradual process.

We’ve taken the first step in educating ourselves on the potential for rhabdo. As your coaches we will help you to modify workouts to ensure your safety. And you now have the knowledge to stay healthy for a lifetime of awesome workouts! Let us know if you have any questions.

 

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