19.1 Open Results

Week One Team Leaderboard:

1st - Jacked in the Box
2nd - The Young and Breathless
3rd - Oh Kale Yeah
4th - The Walking Dead
5th - Cirque de Sore Legs
6th - In WOD We Trust

Individual Scores:
Women Rx Score
Alison Stall                  346
Madeline Helms         299
Jackie Dillon               267
Laurin Wilson             263
Paige Mower              248
Kate Reeves                247
Nicole Bowen              245
Grayson Shubert        238
Kate Hill                      236
Sarah Bradford          235
Jenna Wilson              234
Kathleen Dew             217
Kelly Wilson               217
Carrie Pritchett          216
Sarah Brendle            211
Skyelar Winn              210
Kirsten Lane               209
Lindsey Leonard        204
Emily Atkinson           196
AP Soliani                   190
Allison Thoamson      184
Laura Krebs               186
Tonya House              173
Taylor Fitch                159
Rebekah Hamby         140

Women Scaled Score
Carrie Fesperman      193
Kassi Owens               193
Ania Wheat                190
Kristin Johnson          160
Terri "Pippy" Herrlein 140

Men Rx Score
Colin Leonard             342
Rohit Karamchandani 304
Steven Christofides    304
David Hinnant            300
Chase Reeves             299
Brian Cheek                298
Nick Meeks                 293
Andrew Lauster         285
Stone Foster               284
Ben Thomas               279
Seth Brendle 275
Kenny Collins             273
Josh Pritchett             272
Michael Yokim            269
David Redmond         269
Mark Brannon            268
Dan Stall                     266
Blake Grice                  259
Alex Street                  258
Jon Rutter                   258
Matthew Hembree     251
John Roberts              251
Logan Mower             250
Samuel Brendle          249
Nick Mauney              248
Nate Thomason          243
Chandler Johnson      241
Jacob Cooper              217
Shawn Trejbal            217
Chris Dew                   215
Cylan Brissey              215
Sergio Salas                213
Craig Hanson              212
Rob Danenberger       206
David Wolke               205
Michael Scaletta         205
Ellis Wheat                 201
Jeffery House             200
Eduardo Diaz             200
Connor Davey            194
Derek Estlund            193
Scott Junkins              179

Men Scaled Score
Shawn Hanna             273
Chad Brendle             215
Michael Shearin         212
Will Poteat                  209
Tracy Long                  199
Kanen Gentry             198
Lucas Shrout              190


2019 CrossFit Open Teams

2019 Open Teams
= Updated 02/21/2019
Here are you 2019 CrossFit Open Team Rosters. If you do not see your name or would like to be added please contact me (Colin), and I will remedy the situation.

Team “In WOD We Trust”

Samuel Brendle
Nick Meeks
Ellis Wheat
Jeff House
Brian Cheek
Derek Estlund
Rob Danenberger
Nate Thomason
David Hinnant
Emily Atkinson
Carrie Fesperman
Jordan Mitchell
Eduardo Diaz
David Redmond

Team “Cirque de Sore Legs”
Shawn Hanna
Madeline Helms
Cylan Brissey
Laura Krebs
Michael Scaletta
Chase Reeves
Grayson Shubert
Shawn Trejbal
Chad Brendle
Will Poteat
Seth Brendle
Tracy Long
Andrew Lauster
Connor Davey

Team “The Squatting Dead”
Lucas Shrout
Alison Stall
Kristin Johnson
Kate Hill
AP Soliani
Chris Johnson
John Roberts
Terri "Pippy" Herrlein
Mark Brannon
Kanen Gentry
Alex Street
Jenna Wilson
Ania Wheat
Kirsten Lane

Team “The Young and Breathless”
Sarah Brendle
Jackie Dillon
Rohit Karamchandani
Michael Yokim
Kassi Owens
Kate Reeves
Matthew Hembree
Tonya House
Scott Junkins
Matthew Bradford
Daniel Stall
Carrie Pritchett
Chris Dew
Sarah Bradford

Team “Oh Kale Yeah”
Kelly Wilson
Taylor Fitch
Chandler Johnson
Ben Thomas
Lindsey Leonard
Logan Mower
Craig Hanson
Paige Mower
Nicole Bowen
Michael Shearin
Allison Thomason
Blake Grice
Kenny Collins

Team “Jacked in the Box”
Rebekah Hamby
Sergio Salas
Jacob Cooper
Nick Mauney
Josh Pritchett
Kathleen Dew
Steven Christofides
Stone Foster
Jon Rutter
Colin Leonard
David Wolke
Laurin Wilson
Skyelar Winn

WhiteBoard Talks - Week Five Recap

WhiteBoard Talks - Week 5 - Monday

Topic - Alcohol

The main focus of this topic is not to say what is right or wrong about the consumption of alcohol, but to give you some facts about how alcohol affects your body from a recovery and performance point of view. Everyone knows that excessive alcohol consumption should be avoided in all facets, but how does a post workout brew affect your body and its ability to recover?

To start lets layout how your body reacts to alcohol.

Once consumed stomach and small intestines start to absorb the alcohol into the blood stream, generally with ten minutes you will start to feel the effects of consumption. Once the alcohol is consumed your body identifies it as a toxin. Naturally your body wants to rid itself of toxins, and alerts your digestive system to make the alcohol a priority to process and pass through as fast as possibly (this is why it is a diuretic). Now that your digestive system is focusing on the alcohol it is not focusing on any other nutrient rich food that you may have consumed with that drink. You may not need all those excess calories you ate and potentially will store them as fat. 

Next question, how will alcohol affect performance and recover?

Alcohol, beer, and wine, post exercise is a continuing debate of right and wrong, with numerous studies to see how athletic performance and recovery is affected. Knowing how it affects the digestive system is a good start, but numerous studies show that a drink or two post-workout are better than having a sports drink post-workout. A beer will contain significantly more water per volume than sports drinks and will have more electrolytes at a higher volume than those sports drinks too. This does not mean that you should pound a beer post workout everyday, this is just to show you that it is a potentially better option than a sports drink. A few drinks in moderation after exercise has not shown any adverse effects in hydration levels post workout, but it does act as a central nervous system depressant.

All in all, alcohol is not the answer as an optimal rehydration drink, but every now and again after a workout (in moderation < 2) will not greatly affect your ability to recover.

As a side note - Alcohol has other health benefits too. Everyone has heard that drinking wine is good for the heart. The reason being that it raises your levels of HDL (High Density Lipoprotein)(good cholesterol). HDL/good cholesterol takes blood away from your artery walls thus helping prevent build up plaque/heart disease. LDL (Low Density Lipoprotein)/bad cholesterol does the opposite, sticking to artery walls and clogging blood vessels. 

This again just means a drink or two in moderation will be fine. Just do not drink everything at once. Not advisable.  

*We do not condone underage drinking.

WhiteBoard Talks - Week 5 - Thursday

Topic - Wrapping up Nutrition

This will be the last part of the nutrition series focus.We will take the following week off from WhiteBoard Talks and then resume the following week with a new topic.

If you ever have any questions please contact a coach by email/text/class.

If we have peaked your interest from a nutrition setting over the past month. Contact a coach to take the next step. We offer nutrition counseling and would love to help you further your quest and to find the right fit for you.

If there are any topics that you wish to cover in the future. Please e-mail us at info.crossfitelectriccity.com

WhiteBoard Talks - Week Four Recap

WhiteBoard Talks - Week 4 - Monday

Topic - The Confusing World of Diet Plans

Diet plans are a never-ending rabbit hole. We are going to attack them in a different manner rather than going over the finer details of multiple plans. 

The definition of “Diet” - the kinds of food that a person, animal, or community habitually eats

There are a million different diet plans out there. However, if you see Jim and Jane doing Paleo with great results, that does not automatically mean that you will have the same great results doing Paleo. Your physiology, stress levels, workout schedule, genetics, and lifestyle are drastically different from Jim and Jane. So you cannot expect to find the same results. 

The idea we are trying to get across is that you may try a dozen different diets with varying success, but the goal is to find what works for you. A great start is what we have been preaching for weeks now; meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Almost every diet that you will come across will have the same underlying concept of eating real food that is unprocessed. After that is where diet plans start separating and changing shape.

The following is a basic breakdown of Macronutrient Recommendations on six different plans

Banting Diet Ratio - 5% Carbs/25% Protein/70% Fat
Keto Diet Ratio - 5% Carbs/30% Protein/65% Fat
Low Carb Ratio - 10% Carbs/30%Protein/60% Fat
Paleo Diet Ratio - 25% Carbs/35% Protein/40% Fat
Zone Diet Ratio - 40% Carbs/30% Protein/30% Fat
USDA Guidelines - 55% Carbs/15% Protein/30% Fat

A few observations that could be made here, Fats and Carbs have the greatest variations while protein stays pretty true through all. There are people that have had great success at each diet plan from above. 

The diet for you should require a few things.

  1. It makes you happy

  2. Keeps you healthy (mentally, physically, and emotionally)

  3. It is SUSTAINABLE (most important)

If what you are doing is not working, then don’t be afraid to switch things up. Be disciplined, give it a month, then assess, evaluate and make adjustments as needed. Remember marginal compliance will not bring consistent results. 

WhiteBoard Talks - Week 4 - Thursday

Topic - Hydration

Debunking 5 common Hydration Myths

  1. Urine color as a measurement of hydration

  2. If you are thirsty, you are already severely dehydrated

  3. You need to replace your electrolytes

  4. Any level of dehydration will negatively affect performance

  5. You can not drink too much water

Urine Color:

Urine color is typically a delayed response. When you are working out, your body is in a constant state of flux when it comes to urine color. So one typically tries to replenish levels in response to a delayed system. Vitamins and minerals in a diet can also affect the color of urine. If your urine is clear, you have become over-hydrated. 

If you are thirsty, you are already severely dehydrated:

Your body is amazing and it speaks to you everyday without you paying attention. You can feel thirsty and still be hydrated. The human body can go anywhere from three days up to a week without water (Barring external factors). An hour long gym workout will not deprive you of the amount of fluid-loss that would require you to over-hydrate. Best thing to do is listen to our body; if you are thirsty, drink. If you are not thirsty, don’t drink. The body is well equipped to tell us when to drink and vice versa when not to/stop drinking.

You need to replace your electrolytes:

Sports drinks and water do not come close to replacing the electrolytes lost due to exercise. If you are worried about replacing electrolytes after a workout, go eat a meal! The answer is not to consume sports drinks because of sodium levels. A majority of the sports drink that you consume to replace the electrolytes will only end up in the toilet hours later, because the threshold for absorption will not be meet by these drinks. 

Any level of dehydration will negatively affect performance:

An increasing number of studies are finding that hydration levels prior to an event do not negatively affect performance output as previously thought. As long as hydration levels are sufficient prior to exercise you will see you ill side affects from being under-hydrated. Conversely there are new studies showing that being over-hydrated can have negative affects on performance. Again if you aren’t thirsty, don’t drink.

You can not drink too much water:

This might be the scariest of all. You can absolutely drink to much water. If you flood your body with to much fluid of any kind you can risk EAH (Exercise Associated Hyponatremia). 

“EAH occurs when blood-sodium levels become diluted. Hyponatremia can cause mild symptoms such as irritability and fatigue or more extreme symptoms including nausea, vomiting, seizures and comas. Brain swelling—exercise associated hyponatremic encephalopathy (EAHE)—can cause death.” HILLARY ACHAUER

Water is essential to life and proper human function, but it does not mean that we need to flood the body with to much water. The body has built in safety measures to tell us when we need water, all we have to do is listen to them. We should try to keep fluids in (water) equal to fluids out (urine and sweat). Long story short if you are thirsty, drink. If you are not thirsty, don’t drink. 

WhiteBoard Talks - Week Three Recap

WhiteBoard Talks - Week 3 - Monday

Topic - Take the Time, Make a PLAN and STICK to it!

Eating great is not complicated, but at times it can be very difficult. Poor food choices surround us everyday with an ease and convenience that makes it hard to stick with a good diet. How can you stay on track with so many traps around you?

One of the best ways to avoid the pitfalls of poor choices is to build a meal-prep routine. Most imagine that meal prep is this terribly long process that creates a huge mess in your house, takes 5 hours, and leaves you with a fridge that looks like vacuum packed rations for a space mission. No matter what your situation there is a method for you.

The best way to start is to make a plan for your meals. Decide what meals you want to make for the week. Put together the grocery list, and then decide how/when you want to cook them.  If cooking everything at once and eating out of Tupperware for the week is how you operate, choose that method. Or you could cook enough food for dinner to make lunch leftovers for the next day, everyday. The biggest factor is that you choose a method that is realistic to you, and something you can maintain for more than a couple of weeks.

Meal prep doesn’t have to stick with whole meals too. You should prep your snacks as well. That way when you get the craving for something sweet, that snack is prepped and ready for you instead of making a poor choice.

Meal prepping is all about time and how much time you can commit to it. Imagine regaining 135 minutes of your day! According to  Statista.com people spend 135 mins/day on social media, think of what you could do with that time regained. Even if you cut that number in half and devoted it to your food/diet/meal prep/anything!

The common thread when it comes to meal prep, is: take the time, make a plan, and stick to it!

WhiteBoard Talks - Week 3 - Thursday

Topic - Sleep - Stay away from the Blue Light

Sleep, the more of it we get, the better off we will be. A slew of things are happening in the body as we sleep, so much so that researchers willing admit that we don’t know enough about how valuable sleep actually is. The recommended levels of sleep vary by source, but they all tend to come back around to 8-10 hours of sleep per night.

The first part of our discussion will be what effects us, performance-wise, with sleep?

We will start by talking about three hormones that are connected to sleep: 
Growth Hormone, Leptin, and Cortisol

Growth Hormone:
Growth hormone aids in bone and muscular recovery, without it the body doesn’t repair as well. Growth hormone is released when we sleep, especially the early stages of our sleep. While as CrossFitters that are constantly damaging our muscles we should want as much help as we can to repair them. Another benefit of growth hormone is that it helps stimulate the release of triglycerides from fat cells. 

Leptin does a couple of cool things for us at night. First, when asleep, your fat cells will repress your appetite by releasing leptin. While two, leptin regulates insulin. Poor sleep habits do not get the benefits of leptin being released which causes hunger in the middle of the night in the form of a food craving.

Unlike Growth Hormone and Leptin, we do not want a ton of Cortisol in our bodies. Chronically elevated levels of cortisol in the body starts effecting the body in negative ways. It can make the body stop using food for energy, build fat stores and slowly starts breaking down muscle tissue. Two things that increase/elevate cortisol are STRESS and OVERTRAINING. A primary factor to regulate cortisol levels is sleep!

Finally let’s touch upon Blue Light.

Blue Light:
Screens (TV, Laptop, Phone, LEDs etc) give off blue light wavelengths, these wavelengths have been shown to upset our circadian rhythm after the sun goes down. Melatonin typically starts to be released as it gets darker outside. Exposure to blue light 2-3 hours before bed has been shown to have adverse effects on the body by significantly suppressing Melatonin. Melatonin is a hormone that regulates sleep and wakefulness. Melatonin typically starts to be released in greater supply as it gets darker at night. Exposure to light (especially Blue Light) will greatly hinder the bodies reaction to release melatonin.