Fitness

Preparing for the Crossfit Games with Val Voboril

July 31, 2017

Not only is Val Voborilshe a teacher and a mom but she is a Crossfit legend. Voboril could have skipped the California Regional and gone straight to Madison as a Masters athlete but she accepted the challenge to compete amongst the younger field. With her top 5 finish, Val secured her 6th trip to the Crossfit Games as an individual competitor. We caught up wth her before she headed north and Val gave us some insight into how she is preparing for the Games while balancing training and motherhood.

How has Games training differed from the rest of your year?
During the school year I train 1-1.5 hours 5days per week. Now that school is out for the summer I have been able to pick up my training and spend 2-3 hours 6days a week.

How has your training for the Games this year differed from previous years?
My focus has been on training with friends to keep it fun. Friends, community, and fun were what made me fall in love with crossfit, so I needed to go back to "my roots"

What does a typical day look like?
Breakfast, get myself and my kiddo ready for the day. Take her to camp. Use that 2-3 hour block she's at camp to train hard with friends. Pick up my kiddo. Eat. Go splash around in the pool, go to the beach, or play at home. Then hubby gets home and we do something together as a family, make dinner, and chill out.

How does mobility/recovery work factor into your training plan?
I have been trying to focus on warming up and cooling down better. I have also been using my PowerDot, Cryotherapy, and body work about once a week.

What are you doing outside the gym to help you prepare?
Steve, my hubby, and I went mountain biking last weekend. I have been swimming (pool, lake, ocean). We also have plans to hit some sand dune training (Sand Dune Park), and strong man exercises (at Brazil Strength).

After Regionals, was there anything you felt you needed to focus on to improve before the Games?
Ha! Everything! My biggest focus was to hit a strength cycle and to be more consistent with my barbell work.

What is the most fun part about Games training?
Training with friends, getting outside, having the summer off!

What motivates you every day during training? What are your goals for the Games?
To be the best version of myself while enjoying the experience of being faced with huge challenges.

Have you been doing anything to help you mentally prepare for the challenges at the Games?
Yes! I just started reading "The Obstacle in the Way" and "The Daily Stoic" as recommended by Scott McGee from the WodcastPodcast. Then Jamie Hagiya introduced my to Bob Fystro who does Mind Gym for mental preparation.

As workouts are announced, are you altering your training strategy?
Just taking advantage of using one day a week to "play" with announced skills.

What do you hope to see at the Games this year?
Gymnastics skills - I have been working hard with Duke VanVleet on my gymnastics skills.

What are you hoping doesn’t show up in the programming?
Heavy lifting!

How are you balancing training with the rest of you life?
By preparing each week with flexible schedules and prepared food and planned training partners and goals. I also make sure I have made plans for family fun too! This week we are going to a movie at the beach. Last night we made sand castles and walked on the beach for an hour.

What are you plans for after the Games?
We are going camping in Zion for a week of rest and to get ready for the school year.

Be sure to watch Val when she competes at the 2017 Reebok Crossfit Games in Madison this week. Competition kicks off on Thursday, August 3, and we will be sharing how she and the rest of the SFH ambassadors do.

Not only is Val Voborilshe a teacher and a mom but she is a Crossfit legend. Voboril could have skipped the California Regional and gone straight to Madison as a Masters athlete but she accepted the challenge to compete amongst the younger field. With her top 5 finish, Val secured her 6th trip to the Crossfit Games as an individual competitor. We caught up wth her before she headed north and Val gave us some insight into how she is preparing for the Games while balancing training and motherhood.

How has Games training differed from the rest of your year?
During the school year I train 1-1.5 hours 5days per week. Now that school is out for the summer I have been able to pick up my training and spend 2-3 hours 6days a week.

How has your training for the Games this year differed from previous years?
My focus has been on training with friends to keep it fun. Friends, community, and fun were what made me fall in love with crossfit, so I needed to go back to "my roots"

What does a typical day look like?
Breakfast, get myself and my kiddo ready for the day. Take her to camp. Use that 2-3 hour block she's at camp to train hard with friends. Pick up my kiddo. Eat. Go splash around in the pool, go to the beach, or play at home. Then hubby gets home and we do something together as a family, make dinner, and chill out.

How does mobility/recovery work factor into your training plan?
I have been trying to focus on warming up and cooling down better. I have also been using my PowerDot, Cryotherapy, and body work about once a week.

What are you doing outside the gym to help you prepare?
Steve, my hubby, and I went mountain biking last weekend. I have been swimming (pool, lake, ocean). We also have plans to hit some sand dune training (Sand Dune Park), and strong man exercises (at Brazil Strength).

After Regionals, was there anything you felt you needed to focus on to improve before the Games?
Ha! Everything! My biggest focus was to hit a strength cycle and to be more consistent with my barbell work.

What is the most fun part about Games training?
Training with friends, getting outside, having the summer off!

What motivates you every day during training? What are your goals for the Games?
To be the best version of myself while enjoying the experience of being faced with huge challenges.

Have you been doing anything to help you mentally prepare for the challenges at the Games?
Yes! I just started reading "The Obstacle in the Way" and "The Daily Stoic" as recommended by Scott McGee from the WodcastPodcast. Then Jamie Hagiya introduced my to Bob Fystro who does Mind Gym for mental preparation.

As workouts are announced, are you altering your training strategy?
Just taking advantage of using one day a week to "play" with announced skills.

What do you hope to see at the Games this year?
Gymnastics skills - I have been working hard with Duke VanVleet on my gymnastics skills.

What are you hoping doesn’t show up in the programming?
Heavy lifting!

How are you balancing training with the rest of you life?
By preparing each week with flexible schedules and prepared food and planned training partners and goals. I also make sure I have made plans for family fun too! This week we are going to a movie at the beach. Last night we made sand castles and walked on the beach for an hour.

What are you plans for after the Games?
We are going camping in Zion for a week of rest and to get ready for the school year.

Be sure to watch Val when she competes at the 2017 Reebok Crossfit Games in Madison this week. Competition kicks off on Thursday, August 3, and we will be sharing how she and the rest of the SFH ambassadors do.

Complement Your Detox Plan with an Offbeat Fitness Routine

June 13, 2017

If you are planning a nutritional detox on the near future, you may be preoccupied with meal planning or acquiring what you need to make this plan a reality. While choosing to remove toxins from your body and choose clean, healthy foods and beverages is a noble goal that can help you get moving on the road to better health, it is important to look at the detox experience holistically. Since exercise is an integral part of your health, many detox experts recommend exercising an hour per day. Rounding out your detox plan with an exercise plan can help you feel mentally and physically better, and sweating through a good workout can help you feel cleansed and refreshed. So, how should you choose a fitness routine to go with your detox plan?

Just Go Outside
As noted above, detoxing has both positive mental and physical effects, and some people even say that there is a spiritual component to their newfound sense of well-being. For this reason, it can be helpful to choose an exercise plan that involves being outside.

There is a good bit of research to suggest that being in nature can help alleviate depression and other mental health difficulties, so choosing an outdoor exercise program adds some of the benefits of being in nature to the existing benefits of exercise.

If you are looking for a somewhat offbeat fitness routine to complement your detox, mountain biking or trail biking is an excellent way to do so. It lets you get out in nature, it's easy on your joints, it provides opportunities for inner stillness and reflection, and it can be either a solitary or a group activity, depending on what you would prefer.

Do Trail Biking
Nutritional detox might be a new experience for you, and maybe trail or mountain biking is a new experience for you as well. Sometimes, though, starting multiple new things at once can be overwhelming. If you are wondering where to get started, selecting a quality mountain bike is a good place to start. A good bike can last decades, and it may be helpful to think of your purchase as an investment in your future health and wellness. Because mountain biking as a hobby has grown over the years, there are several affordable models available if you don't want to buy high-end model.

Once you have purchased a bike, it is important to make sure that the bike is adjusted properly to fit you. It may be worthwhile to have a bike fit done at a local bike shop. These are generally inexpensive, and they can help you prevent injuries caused by a poor bike fit. When you have a bike that fits you, you can then start planning your rides. If you are not an experienced mountain biker (or even if you are), it is a good idea to get used to the bike on flat surfaces like roads first. This can help you stay safer on trails, since you will already be very familiar with your bike and how it works.

Join a Community
If you would prefer to ride alone, research local trails in your area. It may be helpful to check out the trails on foot first to make sure they are suitable for biking. If you would prefer to ride with a group, it can be helpful to ask your local bike shop about group rides. Many bike shops have group rides that leave from the shop, and the rides are often listed by speed, so you can choose the best one for you. These rides can also be a helpful place to learn about cycling in general.

If part of your journey to total wellness includes finding community in new places, group rides can offer you that community. Likewise, if your detox journey involves solitude and connecting with yourself, riding alone can help you to find the inner peace that you're looking for.

While most people might not immediately think of mountain biking when they think of detoxing, this unusual exercise plan can be a worthwhile complement to your detox plan. By helping you get in a healthy hour of exercise while also connecting you with nature, mountain or trail biking offers you an unparalleled way to connect with yourself, and even with the world around you.

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About our Guest Author: Amanda Wilks is a writer, guest blogger, and passionate MTB racer. She discovered the fitness benefits of MTB after a couple of friends dragged her to an off-road bike adventure. Ever since that first contact with the trails she has become a regular, daring to join even competitive races.

 

Fitness is the Freedom to Move Manifesto

May 30, 2017

Fitness isn’t what happens within the four walls of a gym. It isn’t hours of lifting weights, it isn’t hill sprints until you can’t walk anymore, it isn’t punishing your body for what you aren’t and what it can’t do.

Fitness is being able to do what you love, the ability to get out in the world and do the things you enjoy. It’s running after your kids after a long day at work, it’s hiking to see nature’s beauty that you can’t get to by car. Fitness is walking aimlessly for miles in a foreign city just to see how other people live. It’s a bike ride on the beach or carrying all the groceries inside in one trip.

Fitness is the freedom to move, to enjoy, to live. It’s climbing mountains to watch the sunrise. Use the work spent in the gym to take fitness out into the real world – test your fitness and use it to live a full life. Fitness is about celebrating what you can do and living your best life. Get up, get out, and start #LivinSFH

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