Healthy Habits Challenge
Jan
15
to Feb 6

Healthy Habits Challenge

Crossfit Kingsboro Healthy Habits Challenge Powered By The RX Life

 

 

Welcome to the 21 Day Healthy Habits Challenge!!

 

This health challenge is based on eating healthy and living a healthy lifestyle.

 

The eating guidelines eliminate common food toxins we eat including: gluten, processed foods, dairy, just to name a few.

 

Cost: It's a ???? price here (2nd and 3rd place winners will win a monetary prize amount or prize based off what we make on challenge

We can put in our system instead Venmo me at pokkfitness@gmail.com (just search my name on there I'll come up)

 

Winners and Prizes:

 

The prize goes to the most points accumulated at the end of the 21 days.

1st place: A month's gym membership comped

2nd Place: TBD

3rd Place: TBD

 

Measurements and Performance Test:

 

Date: Friday, January 6 th

Time: Either before classes (9,10 &11am) or from 12-1:30pm

Where: Crossfit Kingsboro. 1000 Atlantic Avenue, Brooklyn, NY (or at home if need be)

 

Note: You'll do the Performance WOD again at the end of the 21 days to see your progress.

 

What will be done: Body fat %, Circumference Measurements, Before and After Pics, and the Performance Test.

 

If you need to do the measurements and Performance WOD at home/remotely, email me back directly and I'll give you detailed instructions.

 

 

How it works/Point System:

 

We use a point system. You earn points by following each of the rules outlined below. It's an honor system.

We should have the app up and running for this challenge to track your points

 

RX Life Points tier 2

 

1.       Vice

2.       Daily Challenge

3.       No alcohol

4.       No refined sugar

5.       No chemical ingredients or trans fats

6.       No processed dairy

7.       No gluten

 

 

Vice

==========

What do you struggle with that needs a good kick in the pants to quit?  Is it too much ice cream, coffee, smoking, chronic snacking, nail biting, stealing?  Pick anything!

 

Daily challenge

==========

The daily challenge will keep you interactive within the challenge and with the community. The daily challenge will either be mental, physical, or educational.  You will have the day to complete the challenge to receive the point.

 

No alcohol

==========

Alcohol has many of the same impacts on the body as sugar does.  For most people it leads to binge eating and making the wrong nutritional decisions... late night pizza anyone?  

 

No refined sugar

==========

Refined sugar leads to the many health issues of today such as heart disease, diabetes, blood sugar dysregulation, and obesity.  When your body metabolizes sugar, it requires the use of some B vitamins, calcium, magnesium, zinc, and potassium, this means sugar is pretty much stealing vitamins and minerals from your body just so it can be processed! Rude!  As an athlete, these micro-nutrients are essential in performance and recovery.  Sugar is also inflammatory and can cause hypoglycemic reactions during workouts, aka energy crash.

 

What sugars are we eliminating?  All sugars which are not naturally found in nature.

 

No chemical ingredients or trans fats

==========

A huge athlete no-no! Chemically processed foods are those mainly found in the center aisles of your grocery store and contain an obscene amount of ingredients, but these chemicals can be found in many “health” bars, gluten free products, and drinks too!  These "foods" have had disastrous effects in our communities from obesity, heart disease, autoimmune disease, hormonal dysfunction, mental illness.... the list can go on and on.  As you can see, this chemical crap has got to go so read your food labels, and stay away from trans fats!.

 

No Gluten

===========

Unfortunately, the grains of today are a highly-processed food source and do more damage to the body than one might think. Refined carbohydrates are those that have been stripped of other nutrients and have had their structure altered so they're prone to entering the bloodstream like an injection of sugar. This injection triggers the release of insulin which converts sugar into stored fat rather than energy, starving the brain of needed fuel. The overconsumption of processed carbohydrates leads to weight gain and gut permeability.  Gut permeability cascades to a multitude of health issues including inflammation, IBS, mental illness, a down-regulated immune system, elevated cortisol levels and insulin resistance.  Just put down the bread, don’t make eye contact with that donut hole, and just walk away. In fact, RUN.

 

No processed dairy

===========

Processed dairy has been heated to high levels altering its chemical structure stripping it of all its beneficial bacteria and vitamins.  Before it hits the shelves, it is then pumped with synthetic vitamins, sugar and fillers.  But don’t worry, raw milk and raw cheese are A-Okay, they will still be full of the vitamins, minerals, enzymes, and probiotics proven beneficial to one’s health.

 

 

 

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Weightlifting Jerk Clinic
Jan
27
11:00 AM11:00

Weightlifting Jerk Clinic

In part III of our next weightlifting clinic we will be covering the "JERK". Coach Luis and the LAB Athletics Training Team will be addressing some key points to make sure your JERK is sharp and snappy. Just like last time there will be a lifting session towards the end so you can have individual coaching time with the team. Attendees will gain access into our free online coaching group so you can make some gains after the clinic is over. We look forward to seeing you there!

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Holiday Brunch and WOD
Dec
16
9:00 AM09:00

Holiday Brunch and WOD

On Saturday, December 16th we would like to smash the HERO- WOD "Viola" & THEN GO TO BRUNCH, so open up your schedule to celebrate the holiday's, and to wish a Happy Birthday to CrossFit Kingsboro

Viola
20 Minute AMRAP
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
 

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GOBBLE GOBBLE WOD
Nov
23
9:00 AM09:00

GOBBLE GOBBLE WOD

Come and gobble 'till you wobble. Today we will be giving you a taste of everything you should be having to compliment everything you shouldn't be having this holiday. Let's trip on that tryptophan together. 

In Teams of 4
200 KBS (24/16)
200 Deadlifts (135/95)
200 Box Jumps
200 Front Squats(95/65)
200 Burpees
200 Thrusters (45/35)
200 Push-ups
200 cal row

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Yoga With Kymmi
Nov
19
5:00 PM17:00

Yoga With Kymmi

If your muscles are tight from lifting, running.. or burpees then this is the class for you. It's designed to loosen tight hips and leg muscles, improve your range of motion and circulation, alleviate back pain + more while igniting a sense of inner strength and power with a variety of receptive hip-opening yoga poses. 

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WEIGHTLIFTING CLEAN CLINIC
Nov
10
7:00 PM19:00

WEIGHTLIFTING CLEAN CLINIC

In part 2 of our next weightlifting clinic we will be covering the "Clean". Coach Luis and the LAB Athletics Training Team will be addressing some key points to make sure your Clean is sharp and snappy. Just like last time there will be a lifting session towards the end so you can have individual coaching time with the team. Attendees will gain access into our free online coaching group so you can make some gains after the clinic is over. We look forward to seeing you there!

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Breast Cancer Awareness Prospect Park 5K
Oct
28
7:00 AM07:00

Breast Cancer Awareness Prospect Park 5K

On Saturday please join me (Performance Coach Chris Sainsbury) in conquering Prospect Park. In honor of  those who are fighting the good fight with Breast Cancer I'll see you at the park. 

This is a suggested donation event of $10 or if you purchase of CFKB shirt all proceeds will be donated to Sloan Kettering.

Itinerary

  • 645 Prospect Park Entrance at Grand Army Plaza 
  • 7am Warm Up
  • 7:15 Run Starts 

 

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Breast Cancer WOD
Oct
21
8:30 AM08:30

Breast Cancer WOD

In lieu of our regular group classes held on Saturday 10/21/2017 CrossFit Kingsboro will be hosting an in-house fundraising event. We will have six different heats for six different WODs to support the ongoing battle for research, diagnosis, and treatment of breast cancer. Come join our community as we throw some weight around to kick C.A.N.C.E.R.'s ass!

The following workouts will be completed

Cindy                  (9:00 AM)
Angie                  (9:30AM)
Nancy                 (10:00 AM)
Chelsea               (10:30 AM)
Elizabeth             (11:00 AM)
Rowing Hope      (11:30 AM)

Suggested donation is $10 OR a purchase of our limited edition CFKB pink tees. 

 

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Yoga With Kymmi
Aug
23
8:00 PM20:00

Yoga With Kymmi

If your muscles are tight from lifting, running, kettle-ball swings, or burpees then this is the class for you. It's designed to loosen tight hips and leg muscles, improve your range of motion and circulation, alleviate back pain + more while igniting a sense of inner strength and power with a variety of repetive hip-opening yoga poses. It's perfect for athletes who are looking for a routine they can do to lessen stiffness and risk of injury due to training. Get redy to dive deep into opening and strengthening the often tight hips and hamstrings.

 

 

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Levitate Yoga With Kymmi
Jul
16
4:00 PM16:00

Levitate Yoga With Kymmi

This workshop will begin with a light yoga flow to warm up the body and will cover the fundamentals and basics behind inversions and arm balancing poses. It is designed to build strength, alignment, focus and full-body awareness in order to perform those poses and transitions we think are impossible. Learn how to safely and effectively prepare yourself for those flying poses. Because we're starting from the beginning, all levels are welcomed and encouraged to attend and open their minds to the extraordinary world of levitation.

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Yoga With Kymmi
Jul
16
3:00 PM15:00

Yoga With Kymmi

This class is completely beginner friendly and great for all levels. It's a great opportunity to get your body going and feeling great on a Saturday morning. It's also an opportunity to get to know your mind and body just a little better.

 

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"Levitate" Yoga With Kymmi
Jul
9
4:00 PM16:00

"Levitate" Yoga With Kymmi

This workshop will begin with a light yoga flow to warm up the body and will cover the fundamentals and basics behind inversions and arm balancing poses. It is designed to build strength, alignment, focus and full-body awareness in order to perform those poses and transitions we think are impossible. Learn how to safely and effectively prepare yourself for those flying poses. Because we're starting from the beginning, all levels are welcomed and encouraged to attend and open their minds to the extraordinary world of levitation.

View Event →
Yoga With Kymmi
Jul
9
3:00 PM15:00

Yoga With Kymmi

This class is completely beginner friendly and great for all levels. It's a great opportunity to get your body going and feeling great on a Saturday morning. It's also an opportunity to get to know your mind and body just a little better.

 

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CrossFit Kingsboro Bingo
Jul
5
to Aug 5

CrossFit Kingsboro Bingo

  • Connect any 5 squares to complete “BINGO”
  • A coach must witness and sign off to be valid

  • Each completed bingo equals ONE drawing for prizes

  • You can complete as many BINGOS on one card as you like

  • The first person to black out their card will win a  FREE one month membership

  • Bingo will be played July 5th- August 2nd

  • All cards MUST be turned in by August 4th

  • Prizes will be announced Sunday, August 6th

  • For any questions contact Coach Ashlyn aa5555@nyu.edu

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