CrossFit Salus…The Meaning Behind Our Name

Ever wonder how we came up with our name? CrossFit Salus

The Latin word Salus has many meanings: health, well-being, safety and salvation.

(pronounced ‘s ai l uh s‘)

At CrossFit Salus, we focus on the three modalities most commonly found in CrossFit workouts including:

  1. metabolic conditioning (like running, rowing and jumping rope),
  2. gymnastics movements (like push-ups, pull-ups, ring work and muscle-ups), and
  3. weightlifting (like the clean and jerk, dead lift and the overhead squat).

Don’t worry if you don’t know what all of these are – our job is to teach you!

Salus represents the solid foundation that CrossFit’s philosophy is balanced on: the building blocks.

Building Blocks of CrossFit

Level 1: Nutrition

Everything should start with nutrition as your base. If you eat terrible, you’re going to feel terrible and get terrible results. Simple as that.

Without getting too complicated – eat meat and vegetables, some fruit, nuts and seeds, little starch and no sugar. Eat only enough to support exercise but not to add body fat.

Check out Salus Nutrition Coaching for more information.

Level 2: Metabolic Conditioning

Simply put: cardio, aerobic capacity. Want to “breath better?” Climb stairs without getting out of breath, enjoy a hike with the kids? Jump rope, row, bike, run…even burpees will help you with that.

Level 3: Gymnastics

Control your own body in space and time and perform all range of motion is why we emphasize mobility and gymnastics skill work. At Salus, we love to work on bodyweight exercises like pushups, pullups, handstands. We get our hands on the floor, we hang from the rings, bars and always focus on safety first.

Level 4: Weightlifting

There’s a reason gymnastics comes before weightlifting. Too many times, people want to jump right to the weights before they master their own body weight exercises (gymnastics). But if you haven’t gained mastery of your own body or developed some level of aerobic conditioning, your gains in weightlifting will be slowed.

Be patient and trust the process. The elite weightlifting skills as seen in the Olympics are known as the Snatch and the Clean and Jerk. Check out Salus Barbell Club for more information.

Level 5: Sport

The programming at CrossFit Salus is designed to build your foundation that allows individuals of all levels and all ages to enjoy athleticism, strength and endurance. Whether you’re playing a game of ball with your kid on the weekend or training for a local CrossFit competition, follow this process and you’ll see the results come.

CROSSFIT GENERAL PHYSICAL SKILLS

CrossFit seeks a balance of the ten general physical skills, placing no one skill above the others.

  1. Cardiovascular endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

The goal is to have no weakness…which means finding which of these ten you’re not good at and attacking them until there’s something else on the list that’s a weakness and then attacking it and so on. The process is never ending and the goals are constantly changing.

Should You Try a “No Barbell” XPRESS Class?

crossfit xpress class

Short on time and need to squeeze in your workout on your lunch break? At CrossFit Salus, we offer a no-barbell XPRESS class.

As the name implies, this specialty class is all about getting in, getting that heart rate up for a 30 minute workout and getting on with your day!

You won’t find any barbells or heavy weight in this class.

But you will find a high-energy class that is perfect for the athlete on-the-go and combines full-body functional movements (no barbell) that will give you a great workout on a time budget!

CrossFit Salus NO BARBELL XPRESS Class

Are you interested in trying out CrossFit, but maybe not interested in moving heavy weight?

This class will fuel your metabolism and burn mega calories.

Are you an endurance athlete looking to stay conditioned in the off-season?

This class will help you train more efficiently and effectively with less wear and tear on your body.

Do you need to supplement your current programming with a quick metcon?

This class will help you get stronger and faster, improve aerobic capacity and reduce over-use injuries. 

Get a better feel for what XPRESS is all about…drop in and check out a class for yourself!

CrossFit Salus XPRESS Designed for all Levels

Whether you’re a newer CrossFit athlete or an experienced athlete, this class is for you! (Already a member? This class is part of your membership.)

While our CrossFit endurance class can help you supplement training for events like a half marathon, adventure races and triathlons, you don’t have to be an athlete to sign up. It is designed for all levels. This class is a way for anyone to give CrossFit a try without worrying about the complex barbell movements.

Read: Do I Have To Be In Shape To Start CrossFit?

Got questions? We’re here to help!

  • Call us to talk through your questions (732-800-1269).
  • Schedule a “no sweat” intro to sit down and talk (info@salusnj.com).
  • Drop-in for a class and experience it for yourself.

William Barnhisel on “Dad Strength”

william athlete of the month

Each month we bring you a story about one of our amazing Salus athletes. This person has something special. They give their best in every class (and then some), they are hungry to learn and always ready to do the work without complaining. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

Our August 2022 Athlete of the Month is William Barnhisel. William came to CrossFit Salus in 2019 looking for a place to drop in during the holidays. Now living in the Middletown, NJ area, Bill and his wife, Lauren are regular members. You’ll find Bill crushing the early evening WODs bringing his positive energy and baby Bill Jr. with him!

“Bill is so much fun to coach—he gives 100%, has never seen a barbell he can’t wait to move, and crushes those gymnastics movements. He is a real pleasure to have in class.” ~Coach Lisa

“Bill is a pleasure to have in class . He quietly crushes every WOD and has a real sweet family.” ~Coach Scott

“Bill is one of our most well rounded male athletes, he has a great mind set, great energy and loves a challenge.” ~Coach Gino

We’re so happy to have William as our August Athlete of the Month and as an awesome part of this community. Congratulations Bill!

William Barnhisel Athlete of the Month August 2022

1. When and why did you start at Salus?

I started full time when my wife (Lauren) and I moved to Middletown in the Summer of 2020. Previously, I would drop in periodically when Lauren and I would come down from the city to visit her family.

2. How has your performance changed since you started at Salus?

I have definitely gotten stronger on most of my lifts as well as HSPUs.

I think this is because mainly we consistently do lifting at Salus or because now I have dad strength with the birth of Little Bill. Our old gym in the city was so small and so busy it was hard to program lifting.

3. Are there exercises you can do now that you couldn’t do before?

Strict HSPUs I always struggled with, but I have definitely gotten better at those and can string larger sets together now.

4. How has your body physically changed since you started?

Well when first starting Salus I had a little more COVID weight, you can only get so far with a 50lb dumbbell in a 500 sq ft apartment you are sharing with your wife and 80lb dog. So I dropped the COVID weight by fall of 2020 and have been pretty consistent since then.

5. How has Salus changed you in other ways?

I have always used the gym as my de-stressor. So Salus definitely helps with that. It’s a combination of zoning out for an hour a day and just focusing on the task at hand, getting the endorphins going and having fun with the other members.

It’s a great community at Salus.

6. How do you describe Salus to your friends?

Eh ok, Kidding. Lauren and I have made most of our friends in Middletown from Salus.

There is just something about CrossFit people.

On the whole they are great people who enjoy the same things so it’s easy to make friends and enjoy the community.

7. What keeps you motivated to continue? What’s your “why”?

For me it is really my stress management. My job is pretty stressful, so my workouts are essential.

I always feel better no matter what happens during the day.

8. Favorite lift or WOD?

I love Murph. I know it’s a long one, but just something about chipping away at it while keeping in mind WHY we are doing it is just so motivating.

9. What advice would you give to a newbie just joining Salus?

Take your time figuring everything out, especially on the technique. No one really cares how much you can lift or what you can do.

We are all there for our own reasons.

It takes a while for some of the movements to click. I’ve made the mistake when I was younger by trying to go too heavy too fast on some of the lifts and have injured myself. Some of the members have been doing this for years, so don’t feel intimidated when they are lifting much heavier or doing movements you don’t know yet.

10. What is your next goal to accomplish?

My mobility.

I sit most of the day for work, so my back and hip flexors get pretty tight. I want to get to a point where I can comfortably sit in a full squat for minutes without being uncomfortable.

11. If you could design your own WOD, what would it look like?

I love long chippers, so some combination of hang power cleans, shoulder to overhead, HSPUs, double unders and bar muscle ups with a 25 minute time cap.

12. Favorite thing to do for fun?

I’m a busy body. So I love my projects around the house. Lauren sometimes gets annoyed with, “why can’t you just relax?”

I don’t know why, but I usually need to be doing something.

13. Favorite healthy dish….and favorite “splurge” meal?

My favorite healthy dish is soy salmon filets I make on the grill. I started doing it for lent last year on Fridays and now it’s one of our staples at the house.

My Favorite splurge meal is homemade pizza, when it’s made I eat far too much of it!

14. Favorite motivational quote?

“Don’t put off for tomorrow what you can do today.” I think this goes back to my busy body nature, again it annoys Lauren sometimes haha.

15. Interesting fact not many people know about you.

I’ve been to 46 states. Most of it came from traveling during my wrestling career, but I think it’s pretty cool I’ve seen so much of the country.

Only states I haven’t been to are: Wyoming, Idaho, Washington and Alaska.

Explaining CrossFit Terms to Your Friends

crossfit terms

Explaining CrossFit Terms to Your Friends and Learning the Common Vocabulary, Acronyms and Abbreviations

So, it’s official. You “drank the Kool-Aid” and you CrossFit now…but how can you explain all those CrossFit terms to your friends and let them know just how awesome it really is. Oh and by the way, what in the world do all those acronyms mean?

One question we ask each of our Athletes of the Month is: How do you explain CrossFit to your friends or someone who is unfamiliar with it?

It can be hard to put into words; it’s all about the experience, but the standard definition is: “CrossFit is the sport of fitness built on the methodology that the workouts include high-intensity, constantly varied, functional movements.”   You can tell somebody that and it still probably makes no sense to them.

The best way IS for them to experience it.

But to simplify it; you can try something like this: “CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids… CrossFit prepares you for all that and more by performing those exact movements in our workouts. We borrow exercises from things like Olympic weightlifting, gymnastics, and metabolic conditioning (like running and jump roping), and we mix it up a lot, so your body is always adapting, getting stronger, faster, better conditioned. And the key to the whole program is that you work really, really hard… so you get fit really, really fast. And it’s fun.”

AND you are proof that it works.

For most people that go to a regular gym, they have no direction and no idea what they’re doing.  CrossFit is not necessarily random because it’s constantly varied; at CrossFit Salus, our programming is progressive and done with purpose and a goal in mind.

We have a very close relationship with all of our athletes and we make sure they’re doing everything safely & properly, so you get 100 percent direction when it comes to the workout. In fact, each workout has three different CrossFit levels available so everyone gets a great workout.

Often, many people don’t realize that nutrition is about 80-90 percent of how you’re going to perform, look and feel. So that is also something that we discuss very early on in the journey at Salus.

CrossFit terms are unique. This sport is comprised of it’s own lingo. Here are some basic terms and their definitions:

  • AMRAP: As Many Reps (sometimes Rounds) as Possible
  • BEAST: A complimentary term used to describe a badass athlete, as in “she’s a beast”.
  • Benchmark-A workout or lift that tests or measures your fitness and/or strength. Similar to “What do you bench?” at Gold’s Gym, in CrossFit, the classic benchmark is, “What is your Fran time?”
  • Box: the term which refers to a CrossFit gym
  • BS: Back squat
  • BW: Body weight
  • Chipper: A workout with many reps and many movements (you chip away at it)
  • CFT: CrossFit Total – consisting of max squat, press, and deadlift.
  • C&J: Clean and jerk
  • DL: Deadlift
  • Dubs: Double Unders- the jump rope swings around twice with one jump
  • EMOM: Every Minute On the Minute
  • Fran: Classic CrossFit benchmark (21-15-9 thrusters/pullups)
  • Firebreather: A top- notch athlete, someone who does things that us mere mortals just stare at in wonderment. Someone we can all aspire to be like.
  • For Time: Complete the timed workout as quickly as possible. Be sure and log your workouts (especially the named ones) so you can see your fitness progression.
  • FS: Front squat
  • The “Girls”: Some of the very first CrossFit WODs; The “benchmarks” for assessing one’s level of fitness; These workouts are named after girls (15 total “original girl” WODs; and 6 total “new girl” WODs).
  • GHD Sit-up: Sit-up done on the Glute Ham Developer.
  • Globo Gym: the world-wide accepted norm for what a gym is (commercial fitness) i.e. 24 Hour Fitness, WOW, YMCA, etc
  • Goat: A movement or lift that is difficult for you to overcome. Something you dread coming up in a workout because you either suck at it, hate it or both. Common goats include double unders, muscle ups, running and handstand push ups. We all should be working on our goats, constantly.
  • Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice- mentally and physically (Example: “Murph”- Run 1 mile, 100 pullups, 200 pushups, 300 air squats, run 1 mile)
  • GPP: General physical preparedness, aka “fitness.”
  • Globo Gym: Often associated with low membership prices, which proves the old saying “you get what you pay for”. A gym whose business strategy is designed to get you in the door, pay your fees and then hope you never come in again.
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • KB: Kettlebell
  • K2E: Knees to elbows. Similar to TTBs described below.
  • Kipping pullup: A rhythmic swing on a pull-up bar that lets you transfer horizontal motion to vertical force. This movement should allow you to complete more (and quicker) pull-ups
  • MetCon: Metabolic Conditioning.
  • MU: Muscle ups.
  • OHS: Overhead squat.
  • Paleo: Clean eating nutrition plan that many CrossFit athletes adhere to; Not a ‘diet’, but a healthy lifestyle; The premise is “eat real, whole foods”, including protein (red meat, poultry, pork, seafood, eggs), vegetables (all, including some starchy veggies, such as sweet potatoes/butternut squash), lots of healthy fats (nuts, seeds, avocado, coconut oil) and some fruit; Eliminates gluten, sugar, most dairy and legumes.
  • Pistol: A squat that only uses one leg at a time (also known as single leg squats). Resistance bands or steadying oneself on a box/pole may be used to help gain balance for those new to the movement
  • Pood/Pd: Weight of a kettlebell (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)
  • PR: Personal record
  • PP: Push press
  • Rep: Repetition. One performance of an exercise completed successfully. A “NO REP” would be a failed attempt at a rep.
  • Rest day: A necessary component for recovery, both physical and mental. The harder you work, the more rest you need
  • Rip: What could happen to your hands after pullups at a high volume. It’s preventable! Buy a roll of tape and keep it in your bag.
  • Rhabdo: Rhabdomyolysis; A dangerous condition where muscle fibers breakdown at a high rate.
  • ROM: Range of motion
  • Routine: the enemy.
  • Rx’d: As prescribed; as written. WOD done without any adjustments or scaled movements. Complete WOD done with proper form.
  • SDHP: Sumo deadlift high pull
  • Scaled: The CORRECT use of “scaled,” is, “I scaled an exercise I can do for one I can’t,” For example,if you can’t do pullups, you scaled by doing an assisted pullup with a band.
  • TGU: Turkish get-up
  • Tabata:For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
  • T2B: Toes to bar.
  • WOD: Workout of the day
  • 21-15-9: A specific rep scheme for a give WOD.  (Ex: 21-15-9 Thrusters and pull ups. …Round 1 do 21 Thrusters and 21 Pullups, round 2 do 15 thrusters and 15 pull ups, round 3 do 9 thrusters and 9 pull ups. DONE!)

Experiencing Stress and Anxiety? Get to the Gym with Intensity!

Research has long shown that engaging in any sort of physical activity (cardio/strength training) can be an effective drug-free way to improve mood, combat stress, and reduce anxiety. But, a new study now shows that high-intensity exercise may be superior over moderate exercise to help alleviate anxiety.

As you may guess, I am a huge proponent of weightlifting and also high intensity exercise, especially short, high-intensity training like CrossFit – it’s basically like my medicine.

How? Glad you asked.

Exercise is Like Medicine for My Mood

High-intensity and sprint interval training (SIT), like CrossFit workouts, fire up your fast twitch muscle fibers (you know, those quick burst, high-energy fibers that generally sit on the sidelines during endurance exercise). It also increases the amount of your mitochondria (very important energy converters), improves insulin sensitivity, and even trains your body to burn more fat for energy when you’re n̲o̲t̲ exercising.

Bonus!

Research also shows that it can also help increase lean muscle mass, improve your power and boost cardiovascular fitness.

New Study Shows Strenuous Exercise is Superior to Help Alleviate Anxiety

But check this out: new research published in the Journal of Affective Disorders suggests that strenuous exercise is superior over moderate exercise to help alleviate symptoms of anxiety, even when the disorder is chronic. This is definitely something we all could use this time of year… who am I kidding – this is something we can use all year round!

The study was based on 286 adults who lived with anxiety for at least 10 years. Their average age was 39 and 70 percent of them were women. Researchers assigned them to one of three groups: A 12-week group exercise program with low-intensity exercise three times a week; a 12-week group exercise program with moderate to high intensity training three times a week, or a single session with a physiotherapist who provided information about the benefits of physical activity and the general exercise guidelines.

After the three-month trial, both exercise groups enjoyed a significant reduction in anxiety compared to the group who just learned about the benefits of exercise. Most of the participants in the exercise groups went from a baseline level of moderate to high anxiety to low anxiety by study’s end.

Go for High-Intensity Exercise to Help Anxiety

Those who did 𝗵𝗶𝗴𝗵-𝗶𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 experienced even better results. The more intensely they exercised, the lower their anxiety. “There was a significant intensity trend for improvement — that is, the more intensely they exercised, the more their anxiety symptoms improved,” states the study’s first author.

We’re very excited about this new (2021) research that adds to the growing body of evidence showing that physical exercise can be a highly effective treatment for stress and anxiety.

Disclaimer: As always, consult with your primary care physician or a medical doctor before kickstarting any new workout regimen that includes high-intensity exercise — especially if you haven’t done moderate-to-vigorous physical activity in recent months.

5-Minute Meditation with Gina

guided meditation gina

Starting a New Fitness Journey

As a Yogi, Gina was already active, but she craved more. She actually started CrossFit as a way to connect with her family’s conversation at the dinner table. But, soon found she discovered she was competitive and even loved lifting weights, too!

Her progress was motivating. New deadlift PRs, first-time handstand push-ups…the list goes on!

Shifting Her Mindset with Nutrition Coaching

Soon after joining Salus, Gina began working with Coach Angela on her nutrition and continued to make an amazing transformation. Coming from WW, which uses a point-based system for weight loss, she shifted her mindset to a behavior-change approach for healthy living.

Her view on what and how she was eating changed and that gave her a new-found freedom over food. Her mind and body both responded positively.

Meet Gina:

Gina brings an amazing energy everywhere she goes, especially as a Reiki Master. Find out what Reiki is all about and how Gina uses this mindset in her everyday life.

What is Mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. According to Mindful.org, “While mindfulness is innate, it can be cultivated through proven techniques, particularly seated, walking, standing, and moving meditation (it’s also possible lying down but often leads to sleep); short pauses we insert into everyday life; and merging meditation practice with other activities, such as yoga or sports.”

Try This Guided Meditation with Gina, Reiki Master

In this guided meditation, Gina offers an opportunity to bring awareness to our breath, settle the mind, and dedicate a few minutes to self-care.

We are honored to have her lead us through a 5-minute guided meditation. Please join us:

Athlete of the Month: JF

We are excited to feature long-time member, JF, as our June Athlete of the Month! Read his story below and get inspired!

1. When and why did you start CrossFit?

I started CrossFit in December 2013. My exercise at the time was running three loops around my neighborhood three times a week, shortly after getting home from work. I wanted to do something more dynamic, but was stymied by a heavy schedule at work, and a long commute. We’d driven by Salus dozens of times over the course of 2013.

I checked out the website sometime in the early fall, was intrigued by Gino and Angie’s passion for health and fitness, and by the enthusiasm of the athlete’s testimonials.

So I procrastinated for a few months, and finally committed just before Christmas.

2. How has your performance changed since you started CrossFit?

My performance has changed in every way. For those first few months, when checking out the WOD before class, there were many times I thought: “Not sure I’ll make it through this one” or “How am I gonna to do that?” or “I hope I don’t throw up today.”

After those first few tentative months and through today, it is more “This will be fun” or “This will be a challenge” or “This is going to really suck, but I know I’ll feel great afterwards.”

3. Are there exercises you can do now that you couldn’t do before?

So many. Kipping pull-ups were a real challenge when I first started, now I enjoy them. Wall climbs. I love Turkish Get-Ups, even though it took me months to perform the proper sequencing.

And, of course, the dreaded double under.

4. How has your body physically changed since you started?

I am very lucky. While it’s very easy for me to fall out of shape, it is hard for me to really put on a lot of weight. That said, at the end of last summer, after a 15 month CrossFit hiatus on account of a very busy time at work, I was the heaviest I’ve ever been. Since that time, and with a real commitment to 3-4x times a week at the box and a better diet, I once again easily fit into all my pre-hiatus clothes.

I am much leaner around the waist and can button my dress shirts without inducing lightheadedness.

I am generally more toned; definitely not a marble statue, but better proportioned than the skinny-but-puffy marshmallow of last summer.

5. How has CrossFit changed you in other ways?

CrossFit has had an unequivocally positive effect on my diet and my energy throughout the day.

Pre-CrossFit, my diet was heavily skewed towards carbs and sugar. I was eating a lot of cereal and pasta, but very little protein. One large light and sweet Dunkin’ Donut coffee would start my day, and I couldn’t turn out the lights without something Entenmann’s. As a result, there were significant lulls during the day, and weight gain.

Today, breakfast is eggs and vegetables. Then salmon, chicken or lean beef for lunch, and usually something similar complimented by veggies for dinner. I substitute a piece of dark chocolate for Entenmann’s (most days).

I feel so much better on a day-to-day basis.

6. How do you describe CrossFit to your friends?

I usually say CrossFit is similar to the most fun times of playing team sports in high school and college.

It promotes comparable feelings of accomplishment and satisfaction that accompanies physical exertion in the pursuit of personal improvement and well-being.

7. What keeps you motivated to continue?

Motivated: The camaraderie and collegiality of Salus; the coaches and the athletes, the friendships.

Salus has a strong culture of support and teamwork; people care about each other, and encourage the best of each other (even, and especially, when bustin’ on each other). More broadly: I love that CrossFit is an active supporter of the military, first-responders and law enforcement.

Personally: Feeling consistently better at (almost) 50 than I did from 30 thru 45 is strong incentive.

8. Favorite lift or WOD?

I have no particularly favorite individual WOD. I just enjoy the constant rotation between strength and movement, core stability and aerobic conditioning.

Team WODs are always a blast, no matter with whom you are paired.

But I especially like 7:30am on Saturdays with my Team Saturday pals, Ron Duce and Bill Gettings. As long as the weights are heavy (for Bill) and there are no Burpees (for Ron), we’ll be good.

9. What advice would you give to a newbie just joining CrossFit Salus?

Make a promise to yourself that you will give CrossFit three months.

It is different than any fitness program you’ve ever tried, and it will demand more of you than anything you’ve done for “exercise” as an adult. You’ll be sore across the full landscape of your body.

However, the community is so supportive, and the encouragement from coaches and peers to succeed at developing skills, strength and stamina to your own abilities with no judgments is exceptionally rewarding.

10. What is your next goal to accomplish?

A long term goal is have the flexibility, strength and balance to do pistols.

11. If you could design your own WOD, what would it look like?

The basics: Something I’ll call “The 77”:

  • 11 Rounds:
  • 7 pull ups
  • 7 sit ups
  • 7 push ups
  • 7 24 in. box jump overs

12. Favorite thing to do for fun?

The most fun is a full-day summer hang on the beach with my wife and kids and a good book, followed by a casual sunset dinner with a few glasses of good red wine.

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy: Salmon, brown rice and broccoli.

Splurge: The Margherita pizza from Bistro in Red Bank; a juicy piece of Peter Luger’s Canadian bacon; the aforementioned Entenmann’s.

14. If you could be a superstar who would you be and why?

The fourth Beastie Boy. “Licensed to Ill” was released when I was a senior in high school. I just finished “The Beastie Boys Book”, their autobiography. Those guys had fun.

15. Favorite motivational/Inspirational quote?

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming.”

Theodore Roosevelt

16. Interesting fact not many people know about you.

If all the practice swings with a PVC during warm ups hasn’t given it away…I love golf!

Learning Some Common CrossFit Language

AMRAP, box, GHD…What in the world do all those words mean? No doubt, CrossFit is comprised of it’s own lingo. Here are some basic CrossFit language and terms you might hear thrown around at the box.

Common CrossFit Language: Vocabulary, Acronyms and Abbreviations Explained

  • AMRAP: As Many Reps (sometimes Rounds) as Possible
  • BEAST: A complimentary term used to describe a badass athlete, as in “she/he’s a beast”.
  • Benchmark-A workout or lift that tests or measures your fitness and/or strength. Similar to “What do you bench?” at a Globo Gym, in CrossFit, a classic benchmark may be, “What is your Fran time?”
  • Box: the term which refers to a CrossFit gym
  • BS: Back squat
  • BW: Body weight
  • Cherry Picking: Choosing which days to come to class based on the workout, movements or weather. Selective attendance is a pathway to plateau.
  • Chipper: A workout with many reps and many movements (you chip away at it)
  • CFT: CrossFit Total – consisting of max squat, press, and deadlift.
  • C&J: Clean and Jerk
  • DL: Deadlift
  • DOMS: Delayed Onset Muscle Soreness
  • Dubs: Double Unders- the jump rope swings around twice with one jump
  • Ego: Must be left at the door.
  • EMOM: Every Minute On the Minute
  • Fran: Classic CrossFit benchmark (21-15-9 thursters/pullups)
  • Firebreather: A top- notch athlete, someone who does things that us mere mortals just stare at in wonderment. Someone we can all aspire to be like.
  • For Time: Complete the timed workout as quickly as possible. Be sure and log your workouts (especially the named ones) so you can see your fitness progression.
  • FS: Front squat
  • The “Girls”: Some of the very first CrossFit WODs; The “benchmarks” for assessing one’s level of fitness; These workouts are named after girls (15 total “original girl” WODs; and 6 total “new girl” WODs).
  • GHD: “Glute Ham Developer” equipment that helps to develop core, back and hip-flexor strength
  • Goat: A movement or lift that is difficult for you to overcome. Something you dread coming up in a workout because you either suck at it, hate it or both. Common goats include double unders, muscle ups, running and handstand push ups. We all should be working on our goats, constantly.
  • Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice- mentally and physically (Example: “Murph”- Run 1 mile, 100 pullups, 200 pushups, 300 air squats, run 1 mile)
  • GPP: General physical preparedness, aka “fitness.”
  • Globo Gym: Often associated with low membership prices, which proves the old saying “you get what you pay for”. A gym whose business strategy is designed to get you in the door, pay your fees and then hope you never come in again.
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • KB: Kettlebell
  • K2E: Knees to elbows. Similar to TTBs described below.
  • Kilos: 2.2 pounds equals one kilogram.
  • Kipping pullup: A rhythmic swing on a pull-up bar that lets you transfer horizontal motion to vertical force. This movement should allow you to complete more (and quicker) pull-ups but must only be mastered after you have the strength to complete a series of strict pullups
  • MetCon: Metabolic Conditioning.
  • MU: Muscle ups can be done on the rings or on the bar.
  • OHS: Overhead squat. The ultimate test for mobility.
  • Paleo: Clean eating nutrition plan that many CrossFit athletes adhere to; Not a ‘diet’, but a healthy lifestyle; The premise is “eat real, whole foods”, including protein (red meat, poultry, pork, seafood, eggs), vegetables (all, including some starchy veggies, such as sweet potatoes/butternut squash), lots of healthy fats (nuts, seeds, avocado, coconut oil) and some fruit; Eliminates gluten, sugar, most dairy and legumes.
  • Pistol: A squat that only uses one leg at a time (also known as single leg squats). Resistance bands or steadying oneself on a box/pole may be used to help gain balance for those new to the movement
  • Pood/Pd: Weight of a kettlebell (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)
  • PR: Personal record. Must be followed by high fives and ringing the golden PR bell!
  • PP: Push press
  • Rep: Repetition. One performance of an exercise completed successfully. A “NO REP” would be a failed attempt at a rep.
  • Rest day: A very necessary component for recovery, both physical and mental. The harder you work, the more rest you need.
  • Rip: What could happen to your hands after pullups at a high volume. It’s preventable! Shave your calluses and buy a roll of tape to keep in your bag.
  • Rhabdo: Rhabdomyolysis; A dangerous condition where muscle fibers breakdown at a high rate.
  • ROM: Range of motion
  • Routine: the enemy.
  • Rx’d: As prescribed; as written. WOD done without any adjustments or scaled movements. Complete WOD done with proper form.
  • SDHP: Sumo deadlift high pull
  • Scaled: Every single workout, movement or skill that we program can and should be scaled to the needs of the individual. For example, if you’re still working on your pullups, you will scale by doing an assisted pullup with a band. Scaling is essential to maintain the proper stimulus of the WOD.
  • Snatch: The snatch is the first of two lifts contested in the sport of Olympic weightlifting followed by the clean and jerk.
  • Stimulus: Each workout is designed to achieve a specific result. Our coaches will help you scale the workout so you can achieve the intended result.
  • TGU: Turkish get-up. Basically it’s getting up off the floor with a kettlebell stacked overhead.
  • Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
  • T2B: Toes to bar. Can be scaled with K2E.
  • WOD: Workout of the Day.
  • 21-15-9: A specific rep scheme for a give wod. (Ex: 21-15-9 Thrusters and pull ups. …Round 1 do 21 Thrusters and 21 Pullups, round 2 do 15 thrusters and 15 pull ups, round 3 do 9 thrusters and 9 pull ups. DONE!)

CrossFit Games OPEN 19.5 Intramural

CrossFit Games OPEN 19.5 Intramural Results

That’s it, folks! The (first) Open 2019 is over! Congratulations everyone! We didn’t just complete a solid 5 weeks of the Open, we started strong and finished even stronger!

“This is my second Open with Salus and it amazes me how close this community is. I love it and the environment you and Gino have created. I’m so happy to be a small part of it.” ~Dan

As you noticed, we have been deloading this week. Over the past five weeks, our fight or flight systems and adrenals have kicked in and worked extra hard. We need to give our minds and bodies a recovery period.

But, never fear! We’ll be building back up again as we prepare for what’s in store in for the second Open in October!

The team results of 19.5 and the winning team will be announced at our brunch on the 31st, so stay tuned. But, this week’s nominations are below. It is so hard to choose a winner for these nominations. So many amazing moments.

As Coach Scott put it,

“Veni,Vidi,Vici”
We were challenged and accepted
We cried, we celebrated
We took risks and didn’t play it safe
We cheered and supported
We pr’d and never quit
We worked hard and had fun
We grew mentally,physically and spiritually
We are proud,we are strong, we are awesome
I ❤️ our community

Thank you all for making this event bigger and better every year. We are proud of all of you!

All the love,

Your Salus Coaches!

JOIN US FOR BRUNCH!

Remember, this Sunday is the CrossFit Games Open Celebration and family-friendly potluck at the box! ALL members (including kids & teens) are welcome! Bring your favorite brunch dish to share 🙂

Sunday, March 31, 2019 at 11:30.

RSVP here.

?HARDEST WORKER 19.5 Award goes to Katie Swift & twins!!

My vote for Hardest Worker is Kate. Of course being pregnant with twins can win over any fellow mom who’s gone through a pregnancy and knows how challenging it is to keep up with an exercise routine. However, she has totally committed herself to each week of the Open, redoing workouts to better herself, and giving her all. She truly went out on top by PR-ing c2b with 44 reps!! -Erin

  • There’s not a doubt in my mind that Katie gets hardest worker. She told us how she had a dream about chest to bar pull-ups the night before 19.5. She pulled three people up to that bar, 44 times I believe. Unbelievable!!! ~Dan
  • Katie of course for an incredible performance over the whole open, rxing each workout and PR the C2B. Also for being present all the time, cheering and judging my hubby twice. Lili
  • Hardest worker: Katie Swift. Period! ?
  • Katie Swift – come on now. Pregnant with twins and first c2b! really awesome. ~Shawn
  • Hardest Worker: Katie!! We all PR eventually, we all don’t PR by 44 reps while pregnant with twins. This strong mama is a force, and one of the sweetest souls you will know. ❤️??~Sue
  • Hardest Worker – Katie Swift. She literally gets stronger with every pregnancy. This time with twins on board she is twice as strong. When most would put aside some challenges until after delivery, she lets nothing hold her back!! She needs her own cape! ~Yvonne
  • Katie Swift – Katie deserves this award for not only undertaking her first open pregnant with twins, but also for all of her hard work and commitment to each and every workout. She gave it her all and even redid some of the workouts to better her score. During 19.5 she not only go her first chest to bar pullup, but then did 43 more with great form and determination! She has truly shown great strength determination and hard work ethic. ~Veronica

—

Hardest Worker 19.5 honorable mentions:

  • Camilla is the epitome of the athlete we all strive to be. She finished the most daunting workout whereas the rest of us packed it in many times throughout the workout. Her mindset is that of a finisher and winner. For that Camilla deserves the hardest worker award for 19.5.
  • I feel Camilla just gave it her absolute all.
  • CJ and Camilla for an unreal performance on 19.5 and dominating the leaderboard the whole open.
  • Camilla for hardest worker for finishing the workout like a champion
  • Hardest worker: Camilla. Although I did not see her workout in person I heard almost every member who did talk about how hard she went and how inspiring it was. I even hijacked her rep scheme and it is the only reason I was able to finish under the time cap. ~CJ
  • I nominate Steve for Hardest Worker. Steve has been such a strong presence during the Open, both as a coach and an athlete. However, watching him mentally fight his way through 19.5, literally pulling himself off the floor when his body wanted to give up, exemplified true commitment to finishing what you started. -Erin
  • Steve also gets my vote. Oh man not being no where near 100% after being sick he went to a scary dark place that I thought he was going to pass out but he kept on fighting. ~Scott
  • Cal! She busted her ass and crushed 19.5…she pushed herself to the limit for sure. ~Scott
  • Watching Cal get through 19.5 was amazing. She pushed so hard and fed off the energy and kept at it.
  • Megan Fuentes for powering through those chest to bars with giant bleeding rips on both hands! So inspiring and badass to watch!!! ~Lianne
  • Erin for hardest worker since she is always giving 150% and encouraging everyone around her. ~Cherie
  • CJ for hardest worker for finishing up the workout strong!!! – Camilla
  • Rob- what an amazing work ethic. He knew thrusters would be his Achilles heel but he still attacked them head on. He truly gave all he had. -Erin
  • Shawn Winters, Alicia Zink, Julie Hildenbrand – they hear the WODS, go to bed, and then have to tackle the WODS cold without any pointers, hints, or game plans from the previous classes. Their insight was very helpful. ~Katie
  • Hardest Worker goes to Gina!! She gave her all this open, and she never quit, she just came back for more! ??? ~Sue
  • Gina- I truly admire her quite strength and determination as she approached each open workout. She never complained just quietly puts in the work and crushed it! ~V

?SPIRIT OF THE GAMES 19.5 Award goes to Erin Winters!

Erin Winters, she has been the best captain, cheerleader, motivational speaker, and so so much more over the past 5 weeks (but seriously year round too) to not only her team members but to everyone in the box. She really wants people to succeed and cheers you on and encourages you even when your own self doubt creeps in. She is a solid athlete and an amazing person. ~Katie

  • Erin Winters- This is not the first time I’m nominating Erin because week after week she goes above and beyond for her team. She is constantly offering support in and out of the box. She is there for everyone offering advice and encouragement. And despite being sick this past week, her energy and support never faltered. Truly an awesome captain and teammate! ~V
  • For spirit of the games, I have to vote for my Captain. Erin has embraced her role like a boss. She not only motivated everyone on her team, but supported everyone not on her team as well. ~Dan
  • Erin Winters – she’s been tirelessly cheering and managing all aspects of her team for the past 5 weeks. She truly embodies everything that this intramural competition was meant to bring out. ~Shawn
  • Spirit: Erin!!! She is the best captain that has ever captained. Like most things in life, she rocked this role. Cheering us all on, showing up for every class (and if she could not be to one, she made sure someone was there to represent). This girl has integrity and grit like no one I’ve ever met. She is an inspiration to us all! So happy to have her as my captain, more happy to have her as my friend. ❤️?? ~Sue
  • Most Spirit – Erin Winters – All the captains have done such a great job for this Open. Erin has committed herself 1000% percent to her team. Motivating us, giving advice, decorating, cheering us on, coming to every class she can make it to. She sets the bar really high and her enthusiasm is palpable. ~Yvonne

—

Spirit of the Games 19.5 honorable mentions:

  • Eric for Spirit of the Games for being the best captain ever.
  • Eric for spirit of the games for being a GREAT captain always on top of everything, remind us of scores, posting details of every workout…
  • Spirit of the games goes to Eric Burke. He rallied the team each week, made sure everyone felt involved and supported, and gave his all in every workout. The games are all about giving your all while remaining a positive asset to the community and I think Eric did an amazing job of that. ~CJ
  • I have to vote for my captain for this week and over these past five weeks! I’m thankful for his motivation and positive energy with the entire team. ~Angela
  • The spirit award goes to everyone. Every single person has cheered me on and encouraged me to do things that I honestly in no way imagined I could ever do. This is really an amazing group of individuals with so much kindness in their hearts and I am so happy that I joined! Gina and Erin were the initial ones who convinced me to join the Open Games and I don’t know whether to yell at them, hug them or both but I know next time I’ll be even stronger and will shock myself again! Good job everyone and thank you!!!! -Jessica
  • I think he may have won already but I vote for Scott Brownfeld for Spirit of the games. He’s supportive, encouraging, not only always trying to better himself but loves seeing others excel as well.~Cherie
  • Spirit of the games to Scott Brownfeld for being the best, most motivational judge! I watched him get so many over that mental and physical brick wall! ~Lianne
  • Spirit of the games goes to all our coaches for being there supporting us and believing in all of us for the last 5 weeks!
  • Also vote for my Chris… after 3rd open wod he had decided to stop. But after couple of days. He decided he wouldn’t give up and he really pushed himself (sometimes feeling down bc he is the oldest at the box and difficult for him to accept that there are movements he is not good at… that’s just from his hidden competitive soul)-Lili
  • Cassie surprised many pushing herself out of her comfort zone every wod.
  • Every athlete did an incredible job… captains, cheering, huge effort everyone, you, holding back as well as Gino. Great great open season and can’t wait for October – Lili
  • Megan Brownfeld- She has supported everyone redoing during basic each week, cheering and offering guidance for anyone who needed it. As an athlete, she gave her all on the bar during 19.5. Even though she had one of the worst rips I’ve seen, she never quit and continue to chip away at each rep. -Erin
  • Kirsten, she makes sure she cheers for everyone and makes it her business to compliment as many as she can.
  • Gina Brownfeld- I have been in awe of her determination this Open. She starting rx-ing some workouts, refusing to let intimidation and nerves get the best of her. This season I have seen a marked difference in her confidence and willingness to try workouts. -Erin
  • Again I vote for Gina as she RXd the wod with never having to have done a pull-up and spent 15 minutes trying to get 1. She shows up to cheer everyone,never quits and never makes excuses. ~Scott

CrossFit Games OPEN 19.4 Intramural

CrossFit Games OPEN 19.4 Intramural Results

The results for the CrossFit Games OPEN 19.4 Intramural are posted! Heart & Swole is back in the lead this week!

This is it! The last week of the Open is upon us!

Remember to SAVE THE DATE for our AFTER PARTY on Sunday, March 31, 2019 at 11:00 a.m. Family-friendly BRUNCH potluck at the box! RSVP here.

?HARDEST WORKER 19.4 Award goes to Veronica!!

My hardest worker vote goes to Veronica. She has pushed herself to the dark place for every WOD, redoing each one to improve. She spent her Sunday taking the time to refine her muscle up skills in order to improve for her redo. She truly never gives up. ~Erin

-Veronica for hardest worker. I know she’s been doubting herself recently with the muscle ups and it was so awesome to see her finally believe in herself and not only get one, she got eight of them. I see her crushing workouts every single day (because she usually beats my ass in them) but this one was a little more special! – Dan
-Veronica for her BMU. She struggled with them throughout the year but during The Open she overcame the block and got them! Every week, every day she gives it her all. She’s such an inspiration. ~Katie
-Veronica gets my vote as the hardest worker. She crushed those bmus.
-Hardest Worker – Veronica because she is my idol!!!
-Hardest Worker: Veronica always works hard and she definitely earned all those muscle ups!!
-I wanted to nominated Veronica for both the hardest worker and most spirited awards! She killed it getting 8 muscle ups and even attempted a redo to get more. It was incredible to watch! Also, for someone pretty reserved she was and amazing cheerleader the entire time for everyone despite team color. No to mention, she ripped her hand on Sunday. Not from her muscle ups but from ringing the cow bell too hard. If that is spirited dedication I don’t know what is.

—

Hardest Worker 19.4 honorable mentions:

  • Gonna also nominate Megan for hardest worker for not only a stellar performance on part 1 but all the BMU attempts during and after the workout…she has also been managing the Sunday class beautifully with all the redos and commotion going on ~Scott
  • I have to vote for my mom, Gina, for pushing herself out of her comfort zone every week but this week in particular. She PRd her snatch and jumped over the bar! She pushed through every rep, did her best, and kicked booty!
  • I nominate Cassie for hardest worker for her determination and never quit attitude.
    Jessica Roberts – she busts her butt every workout!!! A lot of these movements are difficult for her but she doesn’t complain,is willing to learn and just shows up ~Scott
  • I would like to vote for Jessica For hardest worker, she works so hard and doesn’t shy away from a challenge and stays humble at the same time and she’s just lovely!
  • I nominate each of the team captains for Hardest Workers this week (and every week). Not everyone realizes all the work that goes on behind the scenes. From simply deciding on team details before the Open even began (I mean, who knew how hard it would be to figure out team colors — every shirt style has to match LOL) to constantly communicating with their teammates (not everyone is on Facebook) to tallying up team points every week (excel madness), all of this couldn’t have been done without you. Thank you for making it happen Eric, Erin and Lianne! ~Angela S.
  • Eva, another pr in her book ?
  • I need to give it to Jack! He tried so hard (I was sitting in front of him) and he gave his whole to the WOD! So awesome! ~Angela W.
  • Hardest worker goes to Angela for showing amazing restraint and discipline NOT going all out in the WOD,keeping her ego in check and remaining true to herself ~Scott
  • Shawn Winters for being committed to the 5:45/6am class during all the workouts. Can’t imagine working out that early, especially doing these grueling open WODs and crushing them without a cheering/motivation squad.

?SPIRIT OF THE GAMES 19.4 Award goes to Dan (that’s a given!)

Dan Unkel. He cheers for everyone!! He always is supportive of other athletes, judges when he can, and does it all with a smile. When I was concerned I couldn’t get to class on time Friday, his response was “don’t worry, I got this”. With his Stars and Stripes outfit, I’d say he definitely riled up the team. -Erin

-Most spirit- Dan Unkel. No need to explain why ????
-Dan- the USA outfit ?‍♀️ had too haha
-Dan for spirit cause, well, that outfit.
-The American Flag outfit… there are not many guys who can pull off an outfit like that… one is in Spain and one is Dan Unkel
-I also have to nominate Dan…no explanation needed ~Scott
-Spirit: Dan Unkel, he shows up to so many different classes judge and cheer and he is always encouraging everyone around him. Dan is always pushing himself and he is willing to try anything…like wearing the flag from head to toe!
-Dan Unkel for his American/Patriotic outfit from head to toe! Also for being a great cheerleader and believing in his teammates. Always has motivating things to say and comes early to cheer everyone on!
-For spirit, Dan! For his outfit this week alone! He just really pulls for everyone!

—

Spirit of the Games 19.4 honorable mentions:

  • Katie Swift… she was one of the 5:45 am supporters, did her 19.4 and came back in the afternoon with her babies (all 4!) to cheer the crew! So supportive! ~Angela W.
  • Katie Swift, shows up at 5:45 AM to cheer us and judges me….and she’s pregnant with twins. ~Sal
  • For spirit award it’s got to go to Veronica. I feel she gets overlooked by us loudmouths lol but I hear her quietly motivating,complimenting and helping everyone not just her teammates. She’s also dealing with her elbow issue but you would never know because she just shows up and does what she does…quietly!!!
  • I vote for Lisa for showing up for her team to complete 10 snatches after surgery!
  • Angela S. for having a goal outside the open but still doing the WOD for the team ?
  • Gina for spirit this week….she shows up to every class including the teens to support and cheer on all the athletes.she even showed up to the 5:45 this past week but her spirit also shows up in the way she approaches the workouts…for the 2nd week in a row she challenged herself and RX’d the workout even though she knew the burpees (she never does regular burpees nor does she jump over) would get her ~Scott

CrossFit Games OPEN 19.5 Intramural TEENS & KIDS

Remember, this Friday at 4:30pm, the CrossFit Salus Teens will be attacking the last OPEN workout. Catch the kids on Saturday morning around 10:30, too!

Swing by and cheer them on!

Reminders for the CrossFit Games OPEN:

  • If you missed the OPEN workout on Friday, you may may make it up on Sunday during basic training between 9:30-10:30am or on Monday during regular class.
    • As always, review the workout movement standards and expectations at https://games.crossfit.com.
    • Please arrange for your own judge to meet you there. Note: coaches are not be able judge OPEN athletes during regular class times.
  • Remember, you must submit your score at https://games.crossfit.com before 8pm on Monday (this is IN ADDITION TO submitting your score on Wodify).
    • CrossFit Games does not accept late submissions.
    • Your score will display on the Games site after we verify your score card.
    • Your score for the Intramural (for your team) will be taken from Wodify.
    • Please note any tiebreakers in the notes section on Wodify so we can rank accordingly.
  • You have until MONDAY night  to submit your nomination for “Hardest worker” and “Spirit of the Games” award.
    • Email your nomination to angela@crossfitsalus.com.
    • Include the nominee’s name and a sentence or two why you think they deserve the award.
    • If you know what team they’re on, please include that, too.
    • We’ll announce the winner and award the team points the following week.
  • Recover well, train smart, eat well, sleep plenty. It’s the last week of the CrossFit Games OPEN! Let’s do this!