Crossfit 585 Brazilian Jiu-Jitsu

So you have started tracking your carbohydrates (CHO), Great!!! But why are we doing this? Is simply being aware of your actions/inactions going to create change?  The simple answer is that awareness alone will not magically make change happen. We are tracking our diet to get a true representation of what we eat. It is this information that will help build awareness, allowing us to analyze ourselves and make decisions that can lead to change (if needed).

Hey Ma! Look at me…I’m a Scientist!

By tracking a measurable variable (grams of CHO), you will have observed data that will give you a true picture of your actions. Now you can factor in everything else (goals, quality of life, health) and create a question for you to answer through experimentation (ex: is this healthy?). This is a simple definition of the scientific method. Yes, you were tricked into geeking out. Don’t worry though, we aren’t going too in depth, and the closest you’ll get to beakers will probably be wine glasses.

The Scientific Method: a method or procedure consisting in systematic observation, measurement, and experiment, and the formulation, testing, and modification of hypotheses.  (Think…Idea, Test/Data, Plan of Action, Re-test/Assessment)

The information you collect is important for giving you an objective view to develop plans for goal achievement, and for assessment of progress.This process is crucial, but is only as good as the information it is based on. Be honest and do your best to be accurate!

CrossFit Trainer

“Tello”  is a CrossFit Certified Trainer (and fitness enthusiast) who can help all athletes, from the beginner to elite, achieve their fitness goals.  He is currently pursuing a Bachelor’s degree in Athletic Training at SUNY Brockport  He has over 9 years of fitness experience which includes Weightlifting, Olympic Weight Lifting, Yoga, Swimming, Rock Climbing, Pilates, Running, Soccer, Parkour, Gymnastics and Nutritional strategies.  He adopted the the CrossFit ideology because it is a versatile fitness program that yields results, while supporting (and encouraging) multiple sports / activities. Tello served honorably in Army for 5 years and is familiar with using his leadership skills to help others achieve their goals.

Credentials

Served as a Non Commissioned officer in the US Army

USA Weightlifting Sports Performance Coach

CrossFit Level 1 Certified

CrossFit Olympic Lifting Certification

CrossFit Kettlebell Certification

2009 CrossFit Games Northeast Qualifier competitor

2009 Keuka Lake Triathlon competitor

Eric is the head Brazilian Jiu Jitsu Instructor and CrossFit Trainer

Eric has been training in Brazilian Jiu-Jitsu since 2002, under 2nd degree Black Belt Kyle Saunders, and from his instructor, 4th degree Black Belt Roy Harris, who awarded Eric his Black Belt in 2010.  Eric is continuing his training under Marcelo Garcia in NYC.

Eric is also a Certified CrossFit Trainer and USAW Sports Performance Coach. He is currently enrolled in the Optimum Performance Coaching Certification Program run by James Fitzgerald ( OPT). James is on the cutting edge of fitness and Eric is excited to have him as his coach/ mentor in the ongoing journey.

Credentials

Black Belt Brazilian Jiu Jitsu – under Kyle Saunders/ Roy Harris

OPT CCP – Journey to Level I Coach

CrossFit Level I Certified

USA Weightlifting Sports Performance Coach

7 years competitive youth gymnastics experience

Seminars Taught

2007: Modern Self Defense Center,  Middletown, CT

East Coast Extravaganza event : Butterfly Sweeps

2010: 3 Elements BJJ,  Erie, PA

Half Guard Sweeps

Brazilian Jiu Jitsu Competition Record

2004: Joslin’s Canadian Open Grappling Championships, ONT

Advanced,  flyweight No-Gi, Bronze Medal

2005: Northeast Grappling Championships, Ithaca, NY

Advanced 145lb, No-Gi division, Silver Medal

2006: Joslin’s Canadian Open Grappling Championships, ONT

Advanced flyweight, Gi,Silver Medal

2007: Greater Rochester International Grappling Championships

Advanced flyweight, Gi, Gold Medal

2007: Northeast Grappling Championships, Ithaca, NY

Advanced 145lb, No-Gi, Gold Medal

2009: NAGA, Battle at the Beach, Wildwood NJ

Advanced flyweight, no-gi, Bronze Medal

Jason Plaisted

Brazilian Jiu Jitsu Instructor

I have studied martial arts for seven years under Black Belt Kyle Saunders, and from Kyle’s instructor, 4^th degree Black Belt Roy Harris. I started assisting Kyle with instruction 3 years ago and have spent that time learning and developing effective teaching methods. Since then, I have dedicated the past 3 years focused on learning how to be an effective instructor.

Credentials

Brown Belt Brazilian Jiu Jitsu – under Kyle Saunders/ Roy Harris

Jessica Hayden

Jess began CrossFitting at her local gym in 2008 in order to improve her fitness level for rugby. Her rugby game improved dramatically and she, along with coach and teammates, noticed her increased agility, stamina, endurance, and power. Realizing the effects of such an intense training program she became a certified level 1 CrossFit coach.

“I’ve been active in sports throughout my life. I rode horses as a young girl, played volleyball, sprinted on my high school and collegiate track teams, and played rugby in college and now as an adult. In the past thirteen years. I’m truly passionate about helping people reach their personal fitness goals. I’ve watched my clients gain both physical and emotional strength. CrossFit training fosters a sense of personal pride, power, and confidence in one’s own abilities. It’s always exciting to see people’s life transformations. When I’m not training at the gym, I enjoy yoga, photography; and am always learning how to do something new.”

Jess is also the author of a fitness blog: Daily Yappings on Food and Fitness

Credentials

CrossFit Level 1 Trainer

NYS Licensed Massage Therapist

Coach of Fairport Girls Rugby 2007-08

Certified School Psychologist

Teams/ Competitions:

CrossFit Northeast Regionals Qualifier  2010

Western NY Empire State Rugby Team (2008 Team Captain)

Atlantis US developmental 7s Rugby

Alleghany Local Union All Star Rugby Team

Rochester Renegades Women’s Rugby Club

East Carolina University Rugby Club

Oswego State University Rugby Club and Track Team

CrossFit 585 BJJ is excited to welcome all of our new members! Make sure you introduce yourself when you encounter a new face.

Speaking of membership, we need to talk about parking. We’ve done a great job of being mindful of the parking situation, but there’s always a time when people forget. SO, we just want to remind everyone… do not, for any reason at all, block the shed/garage that is at the end of the street. That is someone’s personal garage and they need to be able to access the garage at all times. Please put yourselves in their shoes, you’d be miffed if every time you tried to access your garage you needed to ask someone to move their car.  I know we’re used to the convenience of parking lots, but there are plenty of parking spaces on side streets and next to Wilson Farms on Park.

We are also proud to announce two new Coaches who are now on board at CrossFit 585 – Kyle Stark and Kevin Sawyer! Kyle has been interning for a couple of months and is steadily becoming a strong part of our coaching team here. Kyle has been coaching the 5:30 Tues/ Thurs CF class and helping in our Ongoing 101 Program. Kevin Sawyer has extensive CrossFit knowledge as well as years of effective personal training experience under his belt. The most important characteristics these two guys have are strength of character and great attitudes- without these attributes it doesn’t matter how much you know or what you can do. That said don’t hesitate to ask them questions about health, fitness, mobility, etc. Did we mention these two are also fitness machines….but that’s been proven. Let them help you get there too!

Social Events

Mark your calendars for our first ever chili cook off! Saturday March 31  from 1-3. This event is open to all BJJ and CrossFit members and your families. We’re changing it up and putting your cooking skills to the test! Create your best Chili and bring it to the Chili cook off! We’ll have more details to come, but hope that this will be a chance for our gym family as a whole (CrossFitters and BJJers) get to know each other. Maybe say more than these five words, “Does anybody drive a …..” There will be more details to come, but if you’re definitely IN or have questions, please email the social committee: Ariel Kirk & Heather Holderness at 585bjj.social@gmail.com

Brazilian Jiu Jitsu

BJJ classes have been full of energy lately and students are really taking the material Eric has been teaching. You’ve been  putting it to work and it’s showing! 585 woud like to welcome Kevin McCain and Jason McKinney as BJJ Instructors. Kevin will be teaching the Monday 4-5 Gi Fundamentals Class consistently and Jason will be covering the 6-6:45  Tues/ Thurs Gi Fundamental Classes for the next couple weeks. These two have been training hard for a long time, they are great teachers who understand the importance of the Fundamentals in BJJ progression. I hope you all take the time to hit up these important classes in the near future – you’ll be glad you did. The Fundamentals help put the Advanced moves into context and will get you started in the right direction!

Also, US Grappling is hosting a Points tournament in Webster in April 28th and I strongly recommend everyone attend/ compete at this event. Right now I know for sure that Schuyler and Toren are competing. I’d love to see more of you out there – you know who you are!

CrossFit

Our membership is exploding and we want to make sure we continue to give you quality services, so we’ve added more class times, expanded the gym space, covered the gym floors with new mats, AND we just bought more equipment! We are NOT messin’ around, we’re gonna be like little kids on Christmas when all this stuff comes in….

Yoga

All gym members (BJJ & CrossFit) are encouraged to work on their flexibility, and we want to make it easier for you and  lighter on your pocket. We are meeting with some yoga instructors to try to incorporate some scheduled flexibility into your training. We’re still in the preliminary phase of planning, but want to know if there is an interest in a weekly evening yoga class (around 7).

We’ve been noticing that the 5:30 classes are extremely popular and we want to be able to give you the attention you deserve, so we’ve added new class times to accommodate those of you who get out of work earlier than 5 and later than 6! Our new class times are Sunday at 9 AM and starting Monday March 19- Mon, Wed, Friday at 4 PM. As always, make sure you reserve your spot via Mindbody, but also please be mindful to cancel if you decide not to come at your reserved time.

Remember that every Friday in March is the CrossFit open workout and these classes are never closed out! We’ve enjoyed the positive energy you all have been bringing to the gym, keep it up!!!

Many of you at the 585 may have heard me say “If you can feel it…You can Fix it,” a quick little phrase referring to Awareness and its importance to making changes. It should come as no surprise that success comes from a series of actions that achieve a goal. However, the lack of awareness in our actions often strays from the path of achievement, leaving us at the whim of mere chance. Awareness is the first step towards these goals, informing us both of our current state and what change is needed.

Awareness+Assessment+Action=Change

Finding awareness in our fast paced society is incredibly elusive, and diet tends to be one of the places we forget to practice awareness. Although awareness has application in all aspects of our life, I would like you to focus your awareness in a practical exercise of nutrition (yes you can exercise more than just your body).  In this upcoming diet and nutrition series I will be posting tasks and tidbits of information to help build awareness of our everyday diet and keep everybody progressing towards their individual goals. Follow the task for the time recommended (usually a week), and post your information under comments. I would like to keep it as an open discussion because I will be able to answer questions more efficiently, and you will be able to learn from others.

This week’s task will start to simplify the complexity of nutrition by looking at it on a macro- scale, or at the macronutrients (fat, carbohydrates, and protein). Most people should be pretty familiar with the conventional wisdom of Energy Balance: calories intake vs expenditure, and how it relates to goals and activity. The simple run down: want to lose weight…expend more than you take in, want to fuel performance…eat according to your activity level. This task will help you create an awareness of your daily carbohydrate intake for a week, which will demonstrate the completion of this “Energy Equation.”

Task #1: Count How Many Grams of Carbohydrates You Eat Every Day for 1 Week

1. Write down in a journal (or take a picture with your fancy smart phone) food you ate and the grams of carbohydrates. Do this as close to the meal time as possible to keep information accurate, and keep it in a timeline format with a daily total. Also, note which days you trained and when on the timeline. When I see your results it should look something like this Carbohydrate Example.
2. Keep it accurate: I am not having you break out beakers and goggles, but try and keep it science like….that means accurate! Ask yourself: How many grams in a serving of the food you ate? Did you eat just one serving? How big is a serving? etc. You can use the information on the package or an online resources to get gram totals as well. I used Nutritional Data, just make sure you get something closely resembling your food and preparation.
3. Do not change how you eat!!! This is an exercise in awareness of what you actually do, not what you think you should be doing.

If you are familiar with the Zone Diet, then this may be a review. The thing I like most about that diet is that it teaches people how  to balance meals with protein, carbohydrates and fat, by breaking down and simplifying. I use it more as an educational tool because the use of grams instead of calories makes it easier to keep track of food. Also, it tends to be calorically restrictive  and good for weight loss. Other than that it can be a little neurotic with weighing/measuring/timing, and I have yet to see any scientific literature supporting a “magical ratio.” For now, keep in mind that the purpose of this task is to build awareness of what you currently eat, not adopt a new diet.

General Knowledge:

Below is a table that has the caloric value of a gram of each macronutrient. This is very good basic knowledge that we will talk about more when we start to get into the misconceptions of energy balance. In the mean time just start being more aware of the value of what you are eating!

PS Alcohol is not a macronutrient, just thought people might heed consumption a little more after seeing the caloric value per gram.