There are countless measures of success, every individual defines their own criteria. Here at Crossfit Habu our success lies in the strength of our community and the progress of our members. The pride we have for our members knows no “small wins,” every step of the journey matters because it represents focus, drive, sweat and even tears. Every stone on the path to greatness must be crossed. Because of this we would like to recognize members that have epitomized our definition of success. This is our inaugural “Athlete of the Month” and Crossfit Habu has been honored to have three very special athletes at our Box. We would like to recognize Jen, Anna, and Drew who will be leaving us soon but will forever have a place in the CF Habu community. It is members like them that have helped build the community that CF Habu is today.
Jen has an amazing spirit, that type of person that just feels good to be around. A fierce athlete hidden inside a kind and nurturing soul. Jen will commonly be found crushing WODs one minute and cheering on other members like they are her children the next. Ninja Jen made friends that quickly became family and her smooth dance moves and fun personality are irreplaceable.
Anna is the athlete that every Crossfit Box wants to have. Anna came to us shortly after her second child was born. She was looking for a good workout but what she didn’t realize was that she would pick up a whole new family that would shape her whole experience on Okinawa. Anna embraced the community and attended class every day even when it was less than convenient (to say the least). That time paid off and Anna has truly grown to be one of the strongest members. She has progressed immensely during her time here and it has been humbling to witness. Her dedication and personal success are inspirational.
Community means more for some people than others. We are so thankful that Drew made CF Habu his community. His energy that he brought never wavered from the 530am class to his 5pm sessions. He motivated every athlete he came across and has been one of CF Habu’s biggest supporters. In Drew’s case it’s hard to distinguish who needed who more
We are so grateful for every member that chooses Crossfit Habu. Your support means more to us than you know. Fair winds and Following seas… Love, CrossFit Habu
Have you ever found yourself drinking coffee after a hard training session? Do you find yourself having a hard time recovering? We all want to find ways to help us recover, especially in the CrossFit world. Did you know that drinking coffee after a workout can be that mistake that you are making when it comes to recovery?
When you workout, cortisol is released to help mitigate the stresses from that workout. This is all normal during training so don’t fret. One of those negatives from cortisol released is catabolism. All that cortisol released puts your body in a catabolic state. At the same time, the body is producing testosterone, which when measured against cortisol equally, is very important towards your recovery process. Immediately after training, the priority should be to lower those cortisol levels so we can create an optimal testosterone to cortisol ratio, for recovery. This is why a post workout shake is important. Feeding your body properly takes your body out of the catabolic state to an anabolic state. So where does coffee come into play?
Well, coffee creates an opposite effect from that “post workout shake”. It keeps your body in a catabolic state. Remember that coffee is essentially a “pick me up”. When you drink coffee, the adrenals produce cortisol. Also remember, cortisol is a good hormone, a catabolic hormone, but a good one. In times of stress, it is our friend. Cortisol is the hormone that breaks down protein for energy, ideal before a heavy lifting session. Just remember when you drink coffee after training, you are prolonging the catabolic state.
CrossFit Habu – CrossFit
Warm-Up 3 (No Measure)
3 Rounds NFT of:
16 Kettlebell Swings (light)
4-8 Chest-2-Bar Chin-Ups
Front Squat (3-3-2-2-1-1)
Work to a 1 Rep Max taking no longer than 20 minutes.
Row 750 Meters
Power Snatch 135#(95#)
Row 500 Meters
15 Power Snatch 115#(75#)
Row 250 Meters
21 Power Snatch 95#(45#)
Until we get enough members, we will be an open gym!
Also the WOD for today is:
Kadena-Cho, Okinawa, Japan
CrossFit Level One Trainer
Experience: Not Required
Instructs CrossFit element classes and assists with leading CrossFit classes.
Instructs Clients and effectively teaches them in CrossFit Elements Class.
Maintains current professional knowledge; attends all mandatory educational programs and seeks additional education to update knowledge.
Establishes lines of communication with clients.
EDUCATION: Minimum CrossFit Level 1 Certification
PREVIOUS EXPERIENCE: None required, but a strong understanding of CrossFit is recommended.
LANGUAGE: English and/or Japanese
If you are interested please email us at:
firstname.lastname@example.org or email@example.com