Athlete Spotlight: Nick

What made you choose CrossFit True?

What made me choose CrossFit True was be assured that you (Moe) truly cared about her athletes who joined the gym. I enjoy having a coach who is just as motivated to making her athletes better as i am trying to get better.

 

How long have you been training with us?

I have been a full member since September 2017

 

What has been your proudest moment in the past 90 days?

My proudest moment was 1) watching moe get her first muscle up 2) hitting 185# complex at the comp. Even tho I may not have looked that way I was pretty pumped about it.

 

What fills up your time outside the gym (i.e. work, family, hobbies, etc)

Engineering Work. Problem sets and/or studying for tests

 

How is your nutrition?

Honestly i feel as if my nutrition is better than the past. But i think with more stability i can be more consistent with the quality of food that i eat.

 

What are your 3 favorite movements/exercises?

Burpee

Toes to bar

Thruster

Hang Clean

 

Do you have a favorite WOD?

Favorite WOD is “DT” (I have only done it at 95#)

 

What is your favorite style workout? ( AMRAP, EMOM, Rounds for Time, etc)

Rounds for time

 

What music gets you pumped up?

I’m a big POP guy. Specifically (Justin Bieber, Post Malone, Travis Scott, Eminem)

 

How have you changed physically and mentally since you started training at CrossFit True?

I do think physically i looked more fit but i would like to look better. And mentally I’ve grown in a way that helps me when i compete. I think i have gained mental toughness since starting at Crossfit True.

 

What are you current goals?

My current goes is STRENGTH, STRENGTH, STRENGTH

 

How have your goals evolved since you started training with us?

To be honest i never really had goals when i first started. I was overweight at 235 lbs starting my freshman year in high school and then i lost a lot of weight up until junior year. When i started at Crossfit i never had a goal i just wanted to stay active.

 

What has been the biggest surprise since joining CrossFit True?

The biggest surprise was when i felt like i was decent enough to do a competition. I was happy to get asked to join a team and i would love to do it again.

 

What can you do now that you weren’t able to do before you started training with us?

Muscle Ups

Double Unders

Toes to bar

Handstand Pushups

 

Anything else you would like to say?

I think that the culture and the sense of family around this gym is amazing. I love all the time i spend at crossfit true. Thanks to Moe I’ve gotten better and stronger and I cant say thank you enough

Athlete Spotlight: Tanyce

What made you choose CrossFit True?

The great personal reviews & proximity.

How long have you been training with us?

I started in May of 2015.  I took a break for personal issues & started back with more consistency in January 2016


What has been your proudest moment in the past 90 days?

I hit a few double unders recently.


What fills up your time outside the gym (i.e. work, family, hobbies, etc)

Day job- desk jockey at Prudential in Shelton

Our 2 boys Jackson & baby Henry keep us nice & busy with any free time we have, that usually means living on a baseball diamond or a basketball court. When I get time, I’m either cooking, going for a run or sleeping.
How is your nutrition?

As clean as possible!  However if there are any cake or cookies around, it’s all over, clean goes out the window.


What are your 3 favorite movements/exercises?

Push jerks

Front squats

And believe it or not, I have a love hate relationship with burpees

 
What is your favorite style workout? ( AMRAP, EMOM, Rounds for Time, etc)

I think the official term is a ladder (21-15-9)


What music gets you pumped up?

Eminem & 90s hip hop & Eminem


How have you changed physically and mentally since you started training at CrossFit True?

Although I sit at a desk all day, I stand straighter & have better posture because things are getting stronger.   I also have much more flexibility than I ever did! Mentally I have a much more positive outlook.
What are you current goals?

A set of 10 double unders

And get my arms/shoulders strong enough for a pull up


How have you goals evolved since you started training with us?

My initial goal was don’t get hurt!  I was a pretty consistent runner too.  I needed to create variety in my workouts.   Now it’s how do I push myself closer to achieve a new PR or get closer to executing a movement with which I still struggle.


What has been the biggest surprise since joining CrossFit True?

The addictiveness of success is incredible!  It’s not just the personal successes but being able to celebrate the successes of others.  It’s a great environment.

What can you do now that you weren’t able to do before you started training with us?

Proper push ups

Any form of a clean

I’m sure there’s more because I certainly surprise myself every WOD


Anything else you would like to say?

I don’t know if I can say anything that hasn’t already been said.  The coaches are phenomenal in their knowledge & their ability to pivot to support you personally. The support of the other members helps motivation & your success.  This place is awesome!!

Athlete Spotlight: Jenn P

What made you choose True Athletics?
A friend of mine signed up and convinced me
to try it!

How long have you been Training with us?
A little over a year and a half.
What has been your proudest moment in the last 90 days?
My deadlift PR! (And even though
it’s more than 90 days) doing my first open, completing MURPH and running my first 5k!!!
What do you do for the short time of the day that you aren’t with us (i.e. a job)?
Litigation Paralegal

How is your nutrition?
Definitely room for improvement, but life is too short to NOT
indulge a little. Do you eat a certain way?
Mostly clean Monday through Friday, but the
weekends are hard to stay on track. If so when did you make the switch? I really started
to pay more attention to what I ate and the amount of calories I consumed when I started
at True.

What are your 3 favorite movements/exercises?
Planks/deadlifts/situps and any of the
gymnastics movements, oh and split jerks!
What is your favorite workout song?
Girl Talk, 80 rap, any of the mashup stations

What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)
AMRAP’s
Have you changed at all physically or mentally since starting to train with us?
Both!
I’m a little more toned, gained some muscle, have more energy, sleep better, less
stressed.
What are your current goals?

To be able to get through a workout without modifying
so much.
How has your overall goal changed since you started?
One of my main reasons for joining was
to just feel better overall, tone up (things start to sag after 40) and hopefully help with being
able to sleep better. I’m now motivated to keep pushing myself to level up in everything I do.
What’s been the biggest surprise since you joined?
How much I truly enjoy exercising. I literally
plan my week around when I can get to the gym. I did at home workouts for so long but wasn’t
consistent or motivated. True is the first gym I’ve ever joined (with the exception of the
occasional yoga and Zumba class)!
What is your favorite color?
Black

What can you do now that you weren’t able to do before training at True Athletics?
More than 5 regular pushups in a row without having to stop, run without having to take a
million breaks, T2B and a kipping pullup…there’s a lot!
Say something else, anything!
I was always SO intimated by the gym, especially
Crossfit. One of the best decisions I made was just walking in the door and just trying it,
no matter uncomfortable I was! I love that me exercising and being mindful of what I’m
eating automatically makes my kids more health conscious. I love that Dan and I have
something that we do together (even if it is only a few hours a week) and most of all I
love that because of the atmosphere at True, I always look forward to the next workout.
There’s nothing quite like the high after an intense workout, especially on days when you
may not feel like going but push yourself to go. I can’t say enough great things about the
coaching, Moe, Sara and Ryan are just plain awesome people, so knowledgeable, down
to earth and genuinely care about helping us reach our fitness goals. Between the
coaches and all of the incredibly supportive people at True, my only regret is that I didn’t start sooner.

Athlete Spotlight: Dan P.

What made you choose True Athletics?
My Wife
How long have you been Training with us?
A year and a half
3 What has been your proudest moment in the last 90 days?
415# Deadlift
What do you do for the short time of the day that you aren’t with us (i.e. a job)?
Construction for Regional Water Authority
How is your nutrition? Do you eat a certain way? If so when did you make the
switch?
It’s okay, I try to eat clean, but doesn’t always work out.
What are your 3 favorite movements/exercises?
Deadlifts, push press, bench press
How about a favorite WOD?
Any strength building workout
What is your favorite workout song?
Anything by Jay Z or Biggie
What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)
Ladder
Have you changed at all physically or mentally since starting to train with us?
Physically, I’m a lot stronger and way more flexible. Mentally, my confidence has
gone way up.
What are your current goals?
Eat better and get toes to bar!
How has your overall goal changed since you started?
I went from just trying to finish workouts to wanting to finish first!
What’s been the biggest surprise since you joined?
How hard I can push myself and how good I feel after.
What is your favorite color?
Black
What can you do now that you weren’t able to do before training at True Athletics?
I can actually almost do a handstand!
Say something else, anything!
I love the family atmosphere of True, it feels like
everyone is pulling for each other. The coaches are awesome!!

Next Level Nutrition

The Theoretical Hierarchy of the Development of an Athlete

Throughout the course of the year there are ebbs and flows of everyones nutrition. For athletes it will revolve around their sport and when they need to peak, but for the majority of us our nutrition highs & lows are bound to the seasons.

 

The year always starts with a rise in people working on better eating, but quickly falls off as the long winter months drag on, but with the hope of spring there is another rise to get that “summer body”. Unfortunately, summer may be the most difficult, there always seems to be something popping up to get you off track. By fall everyone is ready to get back into a better routine before the holidays roll around. And then the cycle continues.

 

But what if you could work on making you highs and lows less drastic? Rather than a few times a year going into a full on restriction/starvation mode you could gradually make progress. What if you had the tools and habits in place so that if you did stray from your nutrition you would be able to quickly get back on track?

 

Well, here is your chance! We’ve just updated our nutrition coaching and it goes far beyond the normal food plan that restricts foods and leaves you hungry. Our approach is to look deeper than calories in/calories out or what are “good” foods and what are “bad” foods. Although, those things still play a role and are still important, we work on changing habits.

 

Short-term nutrition challenges are have their place in the wellness community, they give people a jump start, they open their eyes to new foods, and help keep them on track, but it only lasts for a very short time. Once the challenge is over, the things they were doing go out the window and they fall right back into their old routine because they were never able to make them into habits.

 

With Pro Coach, you’ll form new, better habits.

 

In order to do so, you’ll need to be patient. Change takes time. Habits (good & bad) don’t form overnight. That is why Pro Coach is intended to last a year! But don’t worry you won’t have to wait a year to see results.

 

Pro Coach is a 2-part experience. First you’ll have access to an online platform which will provide you with daily reminders, guides, and lessons to keep you on track and make progress everyday. It’s that little reminder that you are improving everyday. It also teaches you the HOW. It breaks down how to form new habits into small, manageable chunks.

 

The second part is that you are assigned a real-life coach. Someone who is there when you have a question, someone who will guide you, and make sure you are on the right path towards your goals. They will also provide accountability with weekly check-in’s; you send in progress pictures, complete short questionnaires about how the program is working for you (success, struggles) and be provided with feedback.

 

This updated version of our nutrition coaching is the best we’ve ever had! I am super excited to roll it out and help you achieve your goals. Remember “Muscles are made in the gym, but seen in the kitchen”

 

If you are ready to change your habits, reach out to us so we can set up a time to discuss the program in more detail and get you started on that body you’ve always wanted!

 

Athlete Spotlight: Raysa

What made you choose True Athletics?
While I was in college, I used to go to a franchise gym, it became routine and boring so I
researched gyms near me! I saw the name Crossfit True, clicked on the link and the Crossfit True
web provided me with tons of info. I called Moe, I meet her, learned more about Crossfit, the
gym and I did a skills assessment. The skills assessment was a great sign that I picked the right
place.
How long have you been Training with us?
I think fall 2017.
What has been your proudest moment in the last 90 days?
I did 2 PU, 9 UB Toes to Bar.
What do you do for the short time of the day that you aren’t with us (i.e. a job)?
I work as a bilingual outpatient clinician for children, adolescents, and Adults at a clinic
in New Haven.
How is your nutrition? Do you eat a certain way? If so when did you make the
switch?
My nutrition is great! I eat what I want when I want, lol my madre has genetically blessed
me with an amazing metabolism.
What are your 3 favorite movements/exercises?
Back squats, 400m runs, Box Jumps
How about a favorite WOD?
Hansen
What is your favorite workout song?
I Like It – Cardi B, Bad Bunny & J. Balvin

What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)
AMRAP

Have you changed at all physically or mentally since starting to train with us?
Mentally, my confidence has increased and I believe I can push myself past my fears or
limits I may think there are. Physically, I got thicker and feeling like snack #OKURR!!
What are your current goals?
My current goals are to gain muscle and upper body strength.
How has your overall goal changed since you started?
When I started my goal was to attend a few times to the gym and gain upper body
strength. Now I attend more than a few days, and I’m still working on gaining upper body
strength.
What’s been the biggest surprise since you joined?
How fast I see results when I stay consistently committed to working out. My body feels
physically and mentally better. Plus, all of the new knowledge and P.Rs
What is your favorite color?
Pink
What can you do now that you weren’t able to do before training at True Athletics?
I can do HSP, PU, T2B
Say something else, anything!
I’m happy that I became part of the True Athletics familia. Im grateful about the cultural
humility and respect from the coaches and members. Having other members and coaches
look out for you, push you, and help you out in your physical, personal and professional
journey has been more than I could ask for from a place that people go to work on their
physical goals. Also, muchas gracias for letting me play, my Latin music =)

Athlete Spotlight: Nyrva

  • What made you choose True Athletics?

          When I moved to Hamden, I knew nothing about the area. I looked the company up on Google and read many of the reviews. The company stood out the most to me. In addition, I don’t like            when a so crowded. I find true atheletics fits best for me.

 

  • How long have you been Training with us?

1 year

  • What has been your proudest moment in the last 90 days?

Being able to talk to everyone, and not being afraid to add more weight.

  • What do you do for the short time of the day that you aren’t with us (i.e. a job)?

I like to read and spending time with family.

  • How is your nutrition?  Do you eat a certain way?  If so when did you make the switch?

I believe my nutrition could use a lot of work. I’m still struggling in that department. Two weeks ago I started transitioning into making more healthy choices. It is not easy, but I will get there eventually. It will be rewarding when I do.

  • What are your 3 favorite movements/exercises?

Squats, deadlifts, box jumps

  • How about a favorite WOD?

A jog at a brisk pace, followed by jumping jacks, and stretches

  • What is your favorite workout song?

Hip-hop music

  • What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)

rounds for time

  • Have you changed at all physically or mentally since starting to train with us?

Yes

  • What are your current goals?

To develop more muscle.

  • How has your overall goal changed since you started?

My overall goal has changed, greatly. I am extremely appreciative of the work I have been able to do.  

  • What’s been the biggest surprise since you joined?

I built more muscle in my thighs. They are thicker.

 

  • What is your favorite color ?

White

  • What can you do now that you weren’t able to do before training at True Athletics?

I am more flexible since starting and am able to control my breathing when running.

  • Say something else, anything!

oTo be honest, when I joined true Athletics I was very nervous. I am very quite but the work out team talked to me and made me feel welcome. I do not feel as shy anymore. Now I know every one’s name. Sometimes when I have bad days Monique will listen to me. That really means a lot to me. Overall, I’m more comfortable with my body, I wear shorts now to go to the gym. I have build more body strength too! I feel like I not only belong to the gym, I feel like part of the family. Thank you for having me here. I have many more years to go!

 

 

GPP: General Physical Preparedness

There are a lot of things that make CrossFit special, but I find that there are a few key elements to the workouts themselves that serve to produce the greatest results to our overall health.

  1. CrossFit is INCLUSIVE….there is no part of health and wellness that is off limits. In any given workout we might touch upon a strength movement, gymnastics skill, cardio, balance, and play new sports. We pull ideas from all fitness endeavors, from yoga to football. Beyond the workouts we also highlight the importance of nutrition, recovery, sleep, hydration, etc
  2. We bring the INTENSITY to our workouts. Intensity is relative, but if you want results you’ve got to push. Ask anyone who has been doing CrossFit for any length of time and they will tell you “CrossFit never gets easier” and that’s because as you progress you keep upping the intensity.
  3. CrossFit encompasses the idea of GENERAL PHYSICAL PREPAREDNESS (GPP). GPP is simply the intention that we are preparing ourselves for anything and everything. We want to be able to do all of the things; run 5K’s and beyond, complete triathlons, lift heavy, jump high, play on the monkey bars, and do handstands.

 

With these founding idea, CrossFit has exploded into the best way to get in shape.

 

We just finished up a really great strength cycle in our programming where many of our workout specifically built off a previous workout. There was a large emphasis on increasing our overall strength on some of the major lifts (back squat, deadlift, strict press, bench press, chin-up) and boy o’ boy was that a huge success…..just check out our PR Board!

Now that we have built that great strength….it’s time to use it! Referring back to those key concepts that make CrossFit…well….CrossFit…. our programming is going to take on a broader approach. Unlike the strength cycle where our goal was to build more strength, the goal now is to build competency in all the aspects of fitness. It is to prepare us to handle whatever ever life throws at us.

 

Get ready to be exposed to lots of different movements, different time frames, different weights, and skills. It’s gonna be a whole lot of FUN!

 

P.S. I’ve added in a little section to the workouts “strategy”. My hope is that this will help get your mind set for the workout prior to coming in and understand the intention of the workout a bit better (i.e. going hard and fast, slow and steady, heavy, etc.) Let me know what you think and how we can improve upon it.

Summer BBQ Hacks

Summer is officially here and folks are firing up their grills and icing down the drinks. The warmer weather brings many opportunities to get together with friends and family. With that also comes the opportunity to over indulge. Burgers, beer, bbq chicken, pasta salad and coleslaw are staples to any backyard summer bash. These crowd pleasers, while delicious, are also high in calories. It’s no wonder people often find themselves gaining a few extra pounds over the summer. While the summer months often seem fleeting and short lived, they actually take up one quarter of your year. If you factor in the winter holidays, birthdays, anniversaries and weddings, the time we spent “celebrating” and can quickly add up. By no means am I saying that we should not be living our #bestlife but we should sit back and take inventory every once in a while. Summer is a great time to do that. I personally like the idea of keeping a super simple food journal over the summer to track of how often those cookouts occur. By starting small and simple, you can easily see where those extra calories are coming from. Often we don’t realize how many calories we are consuming as we nosh and nibble pool side.

Below is list of foods and estimated calories you can find at any cookout.

Potato Chips: 160 calories per 15 chips

Tortilla chips (baked): 75 calories per 10 chips

Pretzels: 108 calories per 1-ounce serving

Deviled Eggs: 64 calories per ½ egg

Colby Jack Cheese: 100 calories per ounce

Reduced-Fat Mild Cheddar Cheese: 90 calories per ounce

Pepperoni: 10 calories per slice

Crackers: 79 calories per 5 crackers

Guacamole: 91 calories per ¼ cup

Blue Cheese Dressing: 150 calories per 2-tablespoon serving

French Onion Dip: 60 calories per 2-tablespoon serving

Ranch Dip: 25 calories per tablespoon

Salsa: 10 calories per 2-tablespoon serving

Grilled Chicken Breast: 250 calories per 1 breast

Drumstick: 211 calories per drumstick

Hot dog: 155 calories per hot dog

Cheeseburger (with bun): 317 calories per burger

Beef Shish Kabob with Vegetables: 176 calories per kabob

Barbecued Pork Spareribs : 90 calories per rib

Corn: 132 calories per ear

Pasta or macaroni salad: 358 calories per 1 cup

Potato Salad: 357 calories per 1 cup

Butter: 36 calories per 1 pat butter

Mayonnaise: 90 calories per serving

Hamburger-Style Relish: 20 calories per serving

Ketchup: 20 calories per serving

Mustard: 0 calories per serving

Barbecue Sauce: 29 calories per tablespoon

Apple pie: 277 calories per slice

Vanilla Ice Cream: 137 calories per ½ cup

Odds are you probably did some quick math and discovered how many calories you really consumed this past Memorial Day weekend. And that’s not even including drinks.

Don’t worry, that blog is coming up soon.

So what are some easy ways to stay on track without missing out on the party?

Stay hydrated. With water. Alcohol consumption can decrease your resolve towards healthy eating and make it easier to scarf down extra chips and quac. Keep your hands busy with a bottle of water instead.

Don’t use that morning WOD as an excuse to binge later in the day. You WILL take in more calories than you burn. Instead, use that morning WOD as motivation to stay committed to your fitness. Let it serve as a reminder of how strong and resilient you are. If you didn’t NEED that rest during burpees, you don’t NEED that second helping.

Compromise

If your auntie makes the best shortcake and summer just isn’t complete without it, eat it. Just be ready to compromise. Skip the chips and dip or cheese and crackers and opt for some veggies. Face it, you’re not eating enough vegetables anyway. Added bonus, you’ll score extra points with your mom.

Spend your calories wisely.

Learn to budget your calories like you do with your paycheck. Set a goal for the cookout and fill in the gaps before and after. If you’ve only got 600 calories to spend, do you really want to waste 350 cals on Karen’s potato salad?

Here are my 5 favorite summer salads. I omit any sweeteners like honey or sugar. They are easy to make and keep well in the fridge. New flavors break up the monotony of coleslaw and pasta salad that everyone is bringing to the party. Consider making a big batch for the week and add a lean protein for lunch or a quick dinner. They are versatile and flavorful enough to mix and match with your favorite protein.

Enjoy!

https://www.ambitiouskitchen.com/dads-dilly-greek-yogurt-cucumber-salad/. Double the recipe. For some reason half of this disappeared when I made it. Weird, huh?

https://www.feastingathome.com/moroccan-watermelon-cucumber-salad/   Refreshing side for your skirt steak. Fresh herbs, crunchy pistachios, cool cukes. Yum!

https://thehealthyfoodie.com/mexican-black-bean-corn-salad/   Perfect with grilled chicken or shrimp.

https://www.onceuponachef.com/recipes/bulgur-salad-with-cucumbers-red-peppers-chick-peas-lemon-and-dill.html  Pop a lamb kabob on a bowl of this!

https://www.marthastewart.com/319126/grated-beet-salad  Hands down favorite.

Athlete Spotlight: Karthik

What made you choose True Athletics?  
I wanted to lose weight fast and some of my friends suggested me to Crossfit, but after joining crossfit i realised losing weight gradually along with gaining strength is the right way to do it. Thanks to my friends, i made the right decision.

How long have you been Training with us?  

Close to 9 months, but i feel like years, because of the people in the Gym, very friendly.

What has been your proudest moment in the last 90 days?

There are many. Finishing Open, 225# deadlift, 190# back squat..more to come in future.

What do you do for the short time of the day that you aren’t with us (i.e. a job)?

I am Statistical Programmer, working for Iterum Therapeutics, start-up Biotech company,

hence lot of stress at work and Crossfit is the best way for me to get stress relief.

How is your nutrition?  Do you eat a certain way?  If so when did you make the switch?  

Started eating better after joining Crossfit. I eat healthy Mon to Fri but weekends and friends lol… spoil everything. I have to do better at this.

Do you have a favorite exercise movement (gymnastics move, lift, etc)?

Anything related to squats, OHS, BS, Squat Cleans….

How about a favorite WOD?

AMRAP….that way i can challenge myself to do the best.

What is your favorite workout song?

Any song, nothing in particular, but love Survivor-eye of the tiger.

Have you changed at all physically or mentally since starting to train with us?
Physically i lost weight, much better in shape than before.

What are your current goals?

Pull ups.

How has your overall goal changed since you started?

From being consistent to gym, to building strength.

What’s been the biggest surprise since you joined?

Being Consistent to gym and feeling less stress..

What is your favorite color? 

Purple and black.

What can you do now that you weren’t able to do before training at True Athletics? 

Push ups.

Say something else, anything!

Crossfit True is truly amazing place. Great coaches and wonderful people, they won’t quit and won’t let you quit.

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