We are having an elements class at 10:00am Saturday morning! Any new members are welcome!
Skeptic would be the word I would use to describe my thoughts about crossfit just a few months ago. I always viewed crossfit as a sport for fit people and that only. As someone who suffers from prior leg injuries, I’ve always been told that crossfit could hurt me more.
I was referred to Flatland by a friend of mine. From the beginning, everyone has had open arms and embraced me. I find myself daily ranting to everyone I know about CrossFit. I can truly say that I have a bunch of new friends.
Flatland has saved my life in that I have learned to embrace my health. I am going on my 3rd month at flatland. I have lost 26 pounds. I have dropped a pant size. For the first time in my life, my blood pressure is back to normal and I’m on my way out of the Pre diabetic stage. My left leg is still a battle but with the weight coming off, it seems to get easier to maintain.
Today, I don’t just recommend crossfit to everyone in the world, but most importantly, I recommend flatland. The fellowship that is given is not offered everywhere. I thank God everyday that he led me here to be on this journey. I cannot wait to see what the future holds.
Christmas Party December 10th at 7:30pm at Flatland! Bring food and drinks if you can! Let’s have lots of fun!
What has CrossFit done for me?
I don’t know where I would be physically, mentally, or emotionally if I hadn’t found CrossFit 3 months ago. In years past, I would get bursts of motivation and lose weight by running on the treadmill, only to put it back on when I stopped. As a medical student training to become a doctor, I had trouble balancing my desire for personal fitness with my extremely busy schedule. This year, the unexpected loss of my father and other huge stressors caused me to ditch another workout routine and just give myself a break. However, as I began my second year of medical school in the fall, while still dealing with grief, I knew I had to take better care of my body in order to succeed academically. Since starting Crossfit, I have lost over 15 pounds and gained noticeable muscle tone! I have more energy, lots of motivation, and a WOD can completely turn a bad mood around. For the first time in my life, I look forward to working out and am sad when I miss a day. After each WOD I feel accomplished, empowered, and proud of myself, which helps me feel less overwhelmed in other areas of my life. Crossfit brings out the athlete in me, motivates me, and has introduced me to a world of exercise I never knew existed – one that can be fun!
Flatland was the first Crossfit box I tried in Lubbock. Looking back, I was lucky to have found it so quickly! The members are friendly and motivated, and push me every day. The gym itself is spacious and well-equipped, even for large classes. Another perk specific to Flatland is the amazing website and mobile app that lets me easily pay, log times and weights, and look back at my progress. The coaches design extremely challenging and effective workouts but always know how to tailor moves to your individual needs. They review basic techniques before each workout, make sure you are always warmed up, and critique your form so that you are safe every time you pick up a barbell. They also ask you about your diet and offer solid nutrition advice. Coach Tobias has also encouraged me to identify specific fitness goals, helped me create a plan to reach them, and checked in with me along the way. I am confident that the well-rounded programming and wonderful coaching will continue to help me lose excess weight, gain strength, and feel great!
The Thirty Day Challenge incorporates three main health elements into participants’ daily lives: nutrition, exercise, and lifestyle habits. The challenge is set up on a point system, and there will be two overall winners, one for the highest percentage of body fat lost, and one for the highest number of points accumulated.
The challenge will loosely follow the Paleo style of eating due to the fact that most people see big results when eliminating the top 5 food irritants from their diet: gluten, dairy, soy, alcohol, and sugar. Daily meals and snacks will be recorded and points will be given if the guidelines were followed. However, it is important to note that this is a wellness challenge, not just a crash diet. The point is to learn how you can enjoy healthy living, and that means having a treat every now and then. Treat meals and even treat days are incorporated into the challenge.
Exercise can be ANY type of movement! Walking, jogging, weight lifting, boot camp, yoga, kickball with the kids, pool games, roller skating, lawn mowing, you name it! If you’re off the couch, or out of the office, it counts. Points will be given in 30 minute increments of movement.
Total body wellness involves far more than exercising and watching what you eat. Participants will be given points for drinking water, good sleep habits, 10 minutes of stretching and/or foam rolling, and 10 minutes of “Soul Food” (Praying, journaling, reflective reading, meditation, relaxation breathing. This can be anything that is uplifting for you, calming, and a break away from stress).
Meat, eggs, fruit, veggies, nuts, rice, oats, honey, and spices will be on the menu for the Wellness Challenge. There are endless tasty dishes to be had from these whole, clean foods. Foods that will not give any points:
· Grains (bread, pasta, baked goods, tortillas, corn-based foods)
Exceptions: rice and oats
· Dairy (milk, yogurt, cheese)
· Legumes (beans, peanuts, soybeans and soy-based products)
· All forms of sugar (white sugar, corn syrup, maple syrup, agave)
Exceptions: stevia and honey in small quantities
· Processed foods. Basically anything that comes in a package. If you have to read through the ingredients list and wonder if it’s allowed or not, or if the ingredients list has several words you can’t define, it most likely isn’t allowed.
THE POINT SYSTEM
· 1 point for each meal/snack not containing any of the above
· 1 point for drinking at least 64 oz. of water in a day
· 1 point per 30 minutes of exercise
· 1 point for getting at least 7 hours of sleep
· 1 point for 10 minutes of stretching/foam rolling per day
· 1 point for 10 minutes of Soul Food per day
HOW WE ARE KEEPING TRACK:
You will receive a daily email with tips, recipes, and motivation. These emails will include tons of great information to help you succeed both during and after your challenge. A link to your daily food and habits log will be in these emails. Just click the link, fill out the form, and submit it each evening to get your points. This can easily be filled out from your computer or phone.
I have been Crossfitting for a number of years [about 6 months each at two different boxes] and primarily in my garage for the past 2-3 years. When I finally decided to get back into a box I picked Flatland because of its location. Nothing else. I feel like I lucked into winning the lotto. It has been the best experience I could have hoped for. The encouragement from the coaches to the people there to do the work has been outstanding. I love the programming and feel that it brings me the results that I am after.
Flatland is constantly trying to add value to the services they provide [Endurance, Oly, yoga, Nutritional challenges, etc.] to make sure that we are getting what we need. I actually have about every bit of equipment to do everything I need in my garage but I can’t simulate the people and the coaching that Flatland provides. Getting older I don’t really expect to improve. Working out in my garage I did fine but slowly was doing a little less every year. But since working out with the 5:15 crew I have made large strides that I really didn’t expect and don’t believe I could every replicate on my own. I am every grateful for the family atmosphere that Flatland provides.
No one talked more trash on Crossfit than me, but I was 34 years old and 30 pounds over weight and I knew I had to do something. My sister had recently given Crossfit a try and loved it, which gave me the courage to do it. I had never been a “gym guy”. I didn’t like exercising but I loved being outdoors. So I jumped in with a nervous stomach and fears of puking on someone in the first WOD. Within a week I was hooked. My stress levels were much lower, I had more energy, and I began to look better. Almost two years in and I still love it. Crossfit helped me to hike to 9000 feet on a recent trip at 35 years old. Crossfit has literally changed my life.
To me the “gym” was a place where people go to build muscle to show off, not to use. Flatland Crossfit is a place where I build muscle and learn movements that I use. I golf better, I walk further when hunting, and I’m confident enough now to take of my shirt at the pool. Flatland is truly like a big family that all workout together and cheer each other on in life in general. I feel at home when I walk in, and the staff has always had my respect and trust. My wife and I love Flatland so much she started teaching yoga there. They have helped me reach my potential and strive for more. My strengths are now stronger and my weaknesses are becoming strengths. Flatland has made that possible.
I decided to start Crossfit a little over two years ago when I moved to Lubbock. I have a friend who is a coach at a Crossfit gym in Vancouver whom I talked to about starting Crossfit. He told me he didn’t know anyone who regretted the decision, which has definitely proven to be true for me. I went to a couple gyms before Flatland that I wasn’t a fan of, but from the moment I walked into the Flatland gym I felt extremely welcomed. Crossfit can be somewhat intimidating if you have never done it before and I think Flatland does a great job at taking away the intimidation but still pushes you to do your best and I felt that way during my first class. Crossfit is great because there is always something new to learn and ways to improve and because of this you are able to achieve goals and have accomplishments all the time, which is extremely rewarding and fun. For me, Crossfit has provided not only a way to stay healthy and in shape but also a genuine interest and has become an integral part of my daily life. Working out at Flatland has improved my health as well as given me a community and some of my best friends. I moved to Lubbock not knowing anyone and I am so glad I joined Flatland for so many reasons.
What has Crossfit done for me?
I started back to CrossFit five months ago. Yes I said, started back. I had many medical issues during the time I first started which was in late 2010 or early 2011. During this time I found out that I needed a medical procedure. During the medical procedure they hit an artery and I lost over a liter of blood and almost died. I knew at that time it was going to be forever before I could train again. It was a long road to recovery. I found out that without having trained as much as I did prior to my surgery I probably would not have healed as fast as I did or survived. CrossFit has helped me stay positive and know that no matter what I am thinking, the hardest part is overcoming what your mind is telling you, you can’t do. Anything is possible.
So why Flatland?
I have been part of the Flatland CrossFit family since before it was affiliated with CrossFit. My hubby and I as well as others helped with the naming of Flatland. I have known Flatland to be family since day one. They always have welcomed everyone with a smile on their face and a positive attitude. Flatland has been by my side through many good and bad life events.
Flatland has always put my best interests first. Their main focus in the gym to get healthy and stay safe. They emphasize that form is better than the time you finish in. They take time to show you proper form before every workout.
Flatland also provides many avenues for growth and health. They provide yoga, nutritionists and CrossFit endurance training. I hired Emily as a holistic health coach and since starting back and working with her for two months I have lost over 18 pounds and more than 5% body fat. This in itself speaks volumes in the knowledge and training Flatland can provide.
Back Squat (AHAP)
10 Thrusters (135/95)