Data is a wonderful thing. Data helps us plan, create goals, and look back at progress. At Fern Creek CrossFit (FCCF) we use (2) pieces of technology to help us and you collect data. Zen Planner and SugarWOD are important apps provided to you as athletes at FCCF. Both apps serve unique and specific purposes.
Zen Planner (ZP) is the back-end system of our operations. It is used to add/delete memberships, perform billing functions, RSVP for classes, and track attendance. The information gathered in ZP is what helps us recognize consistency in attendance and notifies us when you are away so we can follow up with you. We encourage all athletes to use ZP daily by RSVP’ing for a class and checking-in on your arrival. You can also use ZP to see who is coaching and if your friends RSVP’d for class!
SugarWOD is your logbook! In SugarWOD is were we publish our daily programming and notes, make any daily announcements, and is a home for you to record your ongoing performance. You can track your daily WOD, Benchmark WOD’s, PR lifts, or add in a custom workout that you created and want to track. It is helpful to have this information, specifically when goal setting, working off percentages, or tracking your performance progress .Both applications are emailed to members upon signing-up. If you need to download the apps you can find them at the links below.
To get it installed on your mobile device, use these links:
Spring is here, and Summer is coming! The heat is on, and it’s only getting hotter. Staying healthy isn’t just about lifting weights and doing metcons. It also means trying to take care of ourselves as a whole. During this season, knowing how to avoid heat stroke and heat exhaustion is crucial for looking after ourselves.
Staying hydrated is something to be taken very seriously. CrossFit is fun. You may think we try to kill you with some WODs, but we actually want you to be healthy and feel good. Here are some tips for staying hydrated, cool and healthy during the summer months.
STAY HYDRATED AND COOL
Water, water, water. Seriously – get tons and tons of water. In Kentucky, it is not only hot but humid too. And we sweat buckets!
You have to get lots of water. With that being said, your water also needs to replenish you. Electrolytes, and certain minerals need to be fed back into your body when you are sweating as much as we do in the summer. Minerals like potassium, calcium, magnesium, and sodium are all found in your sweat. Make sure you allow your body to get extra of these so you stay healthy.
Also, get in the shade and in front of a fan. The sun can be physically and mentally draining when you are in it for hours on end. Plus, your skin can only take so much heat and sun before it becomes damaged. Do your body a favor: hydrate, shade, and fan.
HEAT EXHAUSTION VS HEAT STROKE
Heat related injuries can be very dangerous. If the proper precautions are not taken, they can result in major problems and even death. First and foremost, it’s important to know how to avoid heat stroke and heat exhaustion.
However, if either of these heat injuries do occur, quick actions and proper medical attention are crucial in treating them. But how do you know exactly which heat related injury you’re dealing with?
SYMPTOMS OF HEAT EXHAUSTION:
Heat exhaustion is one of the three heat-related injuries. Heat cramps is the mildest and heat stroke is the most severe. Without treatment, heat exhaustion can develop into heat stroke quickly, which is very dangerous.
Cool, pale, clammy skin.
Fast or weak pulse.
Possible muscle cramps.
Nausea or vomiting.
HOW TO TREAT HEAT EXHAUSTION:
Move person to a cooler environment.
Lay person down and loosen clothing.
Apply cool, wet cloths to as much of the body as possible.
Fan or move victim to air conditioned room.
Offer sips of water.
SYMPTOMS OF HEAT STROKE:
Heat stroke is more serious than heat exhaustion. It requires immediate medical attention. Symptoms include:
Altered mental state. The patient may be confused.
One or more of the following: throbbing headache, confusion, nausea, dizziness, shallow breathing.
Body temperature above 103°F.
No longer sweating but has become dry.
Rapid and strong pulse.
HOW TO TREAT HEAT STROKE:
Heat stroke is a severe medical emergency. Call 911 or get the victim to a hospital immediately. Delay can be fatal.
Move the victim to a cooler, preferably air-conditioned, environment.
Reduce body temperature with cool clothes or a bath.
Use a fan if heat index temperatures are below the high 90’s. A fan can make you hotter at higher temperatures.
Do NOT give fluids.
FINAL TIPS FOR HOW TO BEAT THE HEAT
Paying attention to how your body feels and performs is the key to staying healthy and safe. No WOD is worth possibly dying. Instead, remember how to avoid heat stroke and heat exhaustion. And know how to treat them if you do suffer a heat injury.
Stay hydrated and healthy, and have an awesome summer.
What’s the story you tell yourself? It’s always evolving and changing based on your experiences. The facts about your past can’t change, but the story you tell yourself about them absolutely can.
Rewrite Your Story
Rewriting your story isn’t about denying the bad things that happened or pretending that they’re good things. It’s about finding meaning in the events of your life, to recognize the learning and growth. It’s about how those events made you who you are. It’s about appreciating that person and taking ownership of where you want to go next.
Fitness Leads to Happiness
Fitness sits on a spectrum that starts on the left with sickness, then moves to wellness, next to fitness, and finally to happiness. We’ve experienced it firsthand, both in our own lives and with our members. When people are healthier and fitter, they are happier.
That’s not to say that bad things don’t still happen to us. We’re in the middle of a 100-year pandemic with COVID-19. Not many saw that coming. The world is a rough place. It will knock you down. We just have to keep getting back up. We have to prepare for the fight in whatever form it comes next. Our fitness is the tool that helps us. We need to be stronger than the world is bad.
So what monsters do you face in the story you tell yourself? We know they seem too big to overcome. We once thought ours were too. We can help you start to rewrite your story. Time to exercise your demons – they’ll be doing jumping jacks before you know it!
Who am I?
I want to be healthier and stronger, both physically and emotionally. I want to be a more functional human being and a better version of myself for as many years of my life as I can. I want the same for my family my friends and my community.
I want to embrace the journey and learn from my mistakes. Failure doesn’t define who I am, because it paves the road ahead for me to become better. And I want to be associated with the community that encourages me, supports me, and values my success as much as their own.
I am a member of Fern Creek CrossFit. And this is where I go to get healthier, stronger, and feel great.
Are you concerned about COVID-19 and going to the gym to workout? We get it. We are too, but that doesn’t mean your fitness goals go on hold. It means you have to be mindful and even more diligent with what you do each day. Here’s some recommendations for Louisville residents:
Do things that push you into the “fitness” category.
CrossFit has a great model for Sickness – Wellness – Fitness (see the continuum image below), but we believe the next phase after fitness is happiness. When you have fitness your body is better prepared for disasters of any form (common colds, accidents, seasonal flu, etc.). Plus you’re a fully functioning human and can choose to focus on whatever you want to do.
If you’re sick, the only thing you can focus on is getting well. Once you’re well, we want you to be better prepared for what life throws at you. To do that you need fitness. To push past wellness into the fitness category, consider the following:
Eat Real Food (think things that grow from the ground, run on the ground!)
Practice standard precautions to prevent any contagious disease.
These seem like no-brainers, but they bear repeating, especially in the midst of bad seasonal influenzas or pandemics like Coronavirus COVID-19. Follow these guidelines (and check with your state department of health – in Kentucky that’s here):
Wash Your Hands for at least 20 seconds with soap & water
Cover your mouth when you cough
Avoid sharing drinks / finger food
Fist bumps or elbow taps vs high fives
Wipe down equipment at the gym – before and after if you’re unsure the last person cleaned it
Stay home if you’re feeling ill & monitor your temperature
At higher risk for complications? Do you care for with someone at higher risk?
If you’re living in the “sick” category mentioned above on the continuum, you’re at a higher risk for complications. Follow the CDC recommendations which includes avoiding large groups.
In our gym, we are taking all the same precautions we have been throughout flu season (and really all year round). That includes wiping down equipment after each use with sanitary wipes, encouraging hand washing, and cleaning surfaces and floors multiple times each week. We even have at home workouts members can do. We’re also planning remote coaching options.
We encourage you to focus on living a healthy life so that you will bounce back regardless of when unexpected illness hits. We want the best for you and everyone in our local Louisville community.
CrossFit Founder Greg Glassman has been highlighting the importance of Dr. Norman Kaplan’s paradigm-shifting 1989 paper “The Deadly Quartet” for more than a decade.
In this talk from 2007, Glassman explains Kaplan’s findings: The frequent coexistence of obesity, hypertension, glucose intolerance and hypertriglyceridemia suggests a shared pathogenesis, and “what’s causing heart disease is not dietary fat intake but excessive consumption of carbohydrate.”