Athlete Spotlight: Sarah W.

What made you choose CrossFit True?

I did a lot of researching for a place that would be my home away from home considering my hometown CrossFit family is over three hours away. After my first class here I knew CrossFit True was the perfect fit for me. Everyone supported me and made me feel right at home. It was definitely the right decision!

 

How long have you been training with us?

I have been training here a little over a year now.

 

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

In the past 90 days I achieved a new Pr for my deadlift at 183#.

 

When your not at the gym, what do you do for work? What do you do for fun?

I am a full time college student when I am not at the gym. I am studying to eventually become a physical therapist. For fun, I watch movies with my roommates, I play the piano, I go shopping, and I sleep!

 

How is your nutrition? How has it changed since joining CrossFit True?

My nutrition is pretty good I would say considering a few cheat days here and there. Since joining CrossFit True I have felt inspired to eat clean and I have cut down heavily on the amounts of sugars and carbs that I eat.

 

What are your 3 favorite movements/exercises?

 

  • Deadlift
  • Ball slams
  • Ring rows

 

 

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

 

EMOMS!!

 

What about your favorite workout?

 

 

 

Any favorite workout songs?

 

  • Help-Papa Roach
  • Any linkin park or eminem

 

Have you changed physically or mentally since you’ve been working out with us?

 

  • Physically and mentally I have become so much stronger. This is where I come to get out all of my stress of the day! It physically has made me leaner and way more flexible. Mentally it motivates me and challenges me to do things I never thought I could.

 

What are your current goals?

 

My current goals are to constantly challenge myself and push myself to do more and to live a healthy lifestyle. The more I push myself the greater it feels when I accomplish my goals.

 

How have your goals changed since you joined?

 

  • When I first joined, it was all about just getting a good workout in. I didn’t care before about increasing the weight I was lifting, or getting push ups. It was just to get my heart pumping and to sweat. Now I am always challenging myself and actually want to improve my lifts and my skills, rather than just get a workout in.

 

What has been the biggest surprise since joining CF True?

 

How supportive and welcoming all of the people are. In every class I feel comfortable to be myself and test my limits and know that no one is judging me, only cheering me on.

 

What can you do now that you couldn’t do before joining?

 

  • I don’t even know where to start! I can now squat, jump rope, do push ups, and lift with proper form

 

Say something else, Anything!

 

  • I love crossfit, dogs, and the Eagles!

Athlete Spotlight: Jessica S.

What made you choose CrossFit True?
-I was bored with the same old exercise routine and treadmill.
How long have you been training with us?
-Around 2 years.
What has been your proudest moment in the past 90 days?
-Probably adding more weight to split jerk and learned how to drop the bar finally.
When your not at the gym, what do you do for work? What do you do for fun?
-I am the Executive Assistant for a local labor union in New Haven. I actually bowl on a league during the fall/winter season.
How is your nutrition? How has it changed since joining CrossFit True?
-My nutrition has improved but could be better. I eat healthy during the week but I definitely indulge too much still on the weekends.
What are your 3 favorite movements/exercises?
-kettlebell swings, hang power cleans, front or back squats
What is your favorite style workout? (AMRAP, EMOM, Rounds for Time, etc)
-EMOM

Any favorite workout songs?
-It’s strange but I kind of tune out the music once I start counting reps.
Have you changed physically or mentally since you’ve been working out with us?
-Yes, I feel stronger and am in much better shape than before.
What are your current goals?
-I would like to lose some weight, work on my flexibility, and upper body strength.
How have your goals changed since you joined?
-Yes, I am
What has been the biggest surprise since joining CF True?
-I actually look forward to working out knowing that the classes will challenge me
What can you do now that you couldn’t do before joining?
-Lift weights

Veggie Packed Recipes

Day 1 of the Eat Your Veggies Challenge!

 

I’ve put together a few veggie packed recipes to help get you started along with how to calculate the weight of a recipe

 

Pumpkin Chili (perfect for the upcoming cold weather)

 

*this recipe was adapted from Well Plated there is an option for all cooking styles; instant pot, crockpot, stove top. I of course made some adjustments

 

Here is what I used with weights:

 

2 Onion =354 grams

Lean Ground Turkey (93%-7%) X 2 = total 589 grams

1 Lg Sweet Potato =514 Grams

3 Bell Peppers = 355 grams

1 bad riced cauliflower =340 grams

1 Can Organic Pumpkin Puree = 425 grams (this is only pumpkin, NOT pumpkin pie filling)

1 Can Chicken Broth =411 Grams

2 can Diced Tomatoes w/Green Chilies = 566 Grams

Spinach = 200 grams

Plus spices to taste

 

Pork Fried “Rice”

*This recipe was adapted from Paleo Grubs but again….I made my own “improvements”

 

Here is what I used with weights:

 

1 Onion = 172 grams

Fresh Ginger root = 24 grams

1 Bag Cauliflower Rice= 340 grams

Lean Ground Pork (90%-10%)= 453 grams

5 Eggs = 300 grams

 

With each serving I roast up Broccoli (200 grams) to finish it off.

 

You might be thinking how do you calculate your veggies for a dish such as these that everything is combined?

 

Well, you need to do a bit of prep ahead of time. As I was making these dishes I wrote down how many grams of each I added.

 

Then I separated the veggies from other things.

 

In total before cooking the entire dish weighted 3754 grams (I calculated that just by adding each together). The veggies accounted for 2188 grams and the rest 1566 was the meat/canned diced tomato/chicken broth)

 

The last step is to figure out how many servings you would make out the this dish in total. For me it is almost 9 full servings

 

Take the weight of the veggies (2188g) and divide by 9 servings and you have 243 grams of veggies in each serving.

 

This might seem like a lot of work but once you have done it a time or two it is pretty simple.

 

The Pork Fried “Rice” was even simpler because it has less ingredients.

Total weight before cooking 1825g

Minus the meat/eggs = 1072

Weight of veggies only = 1072

Divide by the number of serving 7

Total veggies per serving =153

 

Then when you add in some extra roasted broccoli (another 200 grams) you end up with a powerhouse 353 grams of veggies.

 

Here are a few other veggie filled recipes. I didn’t calculate out the weight for these, but there are still a ton of veggies

 

Sweet Potato Cranberry Bake

 

Chow Mein with Zucchini noodles

 

Spaghetti Squash Pizza Casserole

 

Buffalo Chicken Casserole

 

BBQ Casserole

Eat Your Veggies Challenge (what is 800 Grams)

Your on board, you are ready to crush this challenge, you are looking at all the veggies with the heart eyes emoji….but

800 grams?…how much is that…what does that look like???? We’ve got you covered with a little photo gallery. 

 

Here are some photos that represent 1 Cup of veggies…(all frozen except the onions)

 

Rutabaga

Butternut squash

 

Mixed peppers

Broccoli

Onions

If you are using frozen or canned veggies, it can be even easier as each bag is labeled

This is what I used in my breakfast for the week. Each bag is 454 grams (x2 = 908 grams) I split that over the course of 7 days giving me just under 130 grams each morning.

Many times people will say that ate a “medium or handful” X, Y, or Z, but what does “medium/handful” mean? Below are some examples

 

The first are 2 different sweet potatoes with a big difference in weight.

This big guy weighed in at 375 grams while

This little one was just 208 grams…that is a big variation for the same food.

The smaller one, when chopped up was a bit over 1 cup

Next is a “medium” sized apple. Remember you want to subtract the parts you don’t eat (i.e. the core)

When weighed with the core

And with out the core….that 34 grams your not actually eating.

 

These are some guidelines you can use if you don’t have a way to measure your foods. Veggies that are a bit more dense Sweet Potatoes, Squash, etc are going to be heavier. Leafy greens are going to weigh next to nothing but they should still be apart of your intake.

 

There will be some more information hanging at the gym and stay tuned for our next blog/email with some helpful recipes.

Eat Your Veggies Challenge (the rules)

 

So, your starting to think about the EAT YOUR VEGGIES CHALLENGE and you want to know more. Here are the basics on what counts towards your daily goal of 800 grams.

 

There are NO restriction on what foods you can eat, BUT only veggies & fruits will count toward your 800 grams.

 

They can be fresh, frozen, canned or cooked.

 

Corn, Beans, Peas and Olives are fair game as long as they are in their natural state…ie popcorn is a no go, but corn on the cob is good.

 

A few things that don’t count

 

Fried foods (french fries, potato chips), but if you cut them up and bake them they are fair game.

 

Dried fruits & fruit juice

 

Processed/Packaged foods ie apples in an apple pie

 

Peels/Core such as the peel of an orange or core of the apple, only the parts that you will eat count

 

Be honest with yourself. If you are questioning if it qualifies…chances are you already know the answer and it wouldn’t count. You can cheat any diet, find any loophole, but the only one who will be affected is you. Have integrity. Eat your veggies, Reap the benefits.

 

More info coming soon

Nutrition Challenge 2019

We’ve got our next nutrition challenge lined up and it couldn’t be simpler….eat more veggies. That’s it. No restrictions for not being able to eat a food (or food category), no limit to how much to eat, all we want is for you to eat more veggies!

 

Why the emphasis on more veggies (fruit too)?

 

They are jammed packed with vitamins and minerals our bodies need. Try and think of a healthy diet in which veggies don’t play a huge role…(I can only think of 1 diet…and its extreme).

 

The goal is for you to eat 800 grams of veggies & fruits daily. Why 800? Research has found that 800 grams is associated with improved health. We are talking about…reducing your risk for coronary heart disease, cardiovascular disease, cancer, stroke…you get the idea.

 

We wanted to make this challenge as simple as possible, so…..there is no barrier to entry…it’s FREE! Although we believe you would benefit greatly from actually weighing your veggies, its not required, but you can buy a scale super cheap. If you don’t have one you can still participate by measuring your fruit and veggies the old fashion way (with a measuring cup). We will track our consistency and accountability through a share google spreadsheet. (Coming later this week)

 

It’s that simple.

 

Over the next few days we will have more on what to do, what 800 grams of veggies looks like and other ways to track if you can’t weigh them.  

Athlete Spotlight: Elaine

What made you choose True Athletics?
Its proximity to my house and the recommendation of two members who happened to be
regulars st MiKo prompted me to give it a shot.
How long have you been Training with us?
It will be three years in February.
What has been your proudest moment in the last 90 days?
I’m finally linking my pull-ups better.
What do you do for the short time of the day that you aren’t with us (i.e. a job)?
I’m either teaching English, or serving beers to Hamdenites at
Counterweight/TexiKo/MiKro.
How is your nutrition? Do you eat a certain way? If so when did you make the
switch?
My nutrition is pretty solid. I made the switch when I did the whole life challenge and
continued it out of spite for my ex spouse who disliked my “paleo bullsh*t.”
What are your 3 favorite movements/exercises?
pushups, pull-ups, air squats
How about your favorite WOD?
Thanksgiving is always fun. I like Murph too
because it’s so grueling and also because I’ve never done it in a vest.
What is your favorite workout song?
I don’t really notice once I get going.
 What’s you favorite type of workout? (AMRAP, Chipper, ladder, rounds for time)
I like anything with a long burn that tests mental toughness and endurance because I
like to work steadily and I find satisfaction in completing something that leaves me
totally sapped.
Have you changed at all physically or mentally since starting to train with us?
I’m much more fit than I was before joining and I’m generally more confident.
 What are your current goals?
I want a strict handstand push-up and I want to be able to link my toes to bar
together. I want consistent double unders too.
How has your overall goal changed since you started?
My goals have changed a lot since I started. Initially, I was happy just to finish a workout
but now I’d like to be able to complete most wods RX.
 What’s been the biggest surprise since you joined?
I wasn’t expecting everybody to be so nice.
What is your favorite color?
Red. It’s the color of aggression and also passion.
What can you do now that you weren’t able to do before training at True
Athletics?
pullups!
 Say something else, anything!
I don’t like being the center of attention. I thought about deleting this and joining a new
gym but I like you guys so much I couldn’t do it.

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.

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