Saturday 10/17/2015, 9:00 am – 4:00 pm
Class Size: Limited to 20 participants
Experience Level: Beginner to Expert (everyone gets personal attention from Jeff)
We are proud to announce the return of the much anticipated Olympic Weightlifting Seminar featuring Jeff Wittmer, a multiple time national champion, Olympic team alternate, and Pan America medalist. Jeff brings 20 years of weightlifting experience to the table and will provide valuable information to CrossFit athletes at any level.
Please reserve your spot by registering early as the class is expected to book up fast.
9:00AM – 4:00PM
3 Hours will be spent focusing on the Snatch Progressions along with assistance exercises, a 1 hour lunch break where the staff will put on a high level demonstration, the final 3 hours will be used for Clean and Jerk progressions along with assistance exercises. The course will feature lecture, demonstrations, along with hands on coaching, and coaching cues.
Jeff began Olympic Weightlifting at the age of 10 in his home basement gym. Jeff’s father, Dr. Michael Wittmer, a former National level competitor himself had Jeff begin lifting weights to improve his ability in other sports. After a few months of training Jeff decided to enter his first meet and from there he had continued success by winning his first 50 competitions. After winning multiple Jr. Nationals after high school graduation he accepted an invitation to the Olympic Training Center in Colorado Springs, CO. He continued to compete throughout his mid-20s with success in national and international competitions. Jeff also has taught weightlifting classes at local Crossfit gyms and serves as an instructor/demonstrator for Olympic Weightlifting seminars across the country. Most recently, he join the brUTE Strength Training team as head weightlifting coach.
2 X USAW National Champion (94kg)
5 X USAW Jr. National Champion
3 X Collegiate All-American
3 X Collegiate National Champion
Pan American Championships Silver/Bronze Medalist
Sr. World Team Member
World University Silver Medalist (Clean and Jerk)
2 X Olympic Trials Participant
Crossfit Level 1 Certified
Certified Crossfit Weightlifting TrainerCONTINUE READING
We are proud to exclusively offer the Jeff Wittmer Weightlifting Seminar at CrossFit Secaucus. During the all-day seminar, Jeff Wittmer, an Olympic-level weightlifting competitor, will teach key weightlifting movements that are cruicial in CrossFit, and regardless of your experience level this seminar will be highly beneficial for your advancement. Book your spot for the seminar on Jeff Wittmer’s website now as class size is limited.
Date: Saturday, March 21
Time: 9:00 am – 4:00 pm
Location: 333 Meadowlands Pkwy, Secaucus
The first 3 hours are spent focusing on the Snatch Progressions along with assistance exercises, followed by a 1 hour lunch break during which the staff puts on a high-level demonstration. The final 3 hours are dedicated to Clean and Jerk progressions along with assistance exercises. The course features a lecture, demonstrations, along with hands on coaching, and coaching cues.
If you have any questions, please email us or call us at (201) 503-6320. We look forward to seeing you there.
CrossFit Secaucus is celebrating the opening of the new 3,000 sqft. training facility, and you are invited. Check out the gym, meet the trainers, join us in a free trial class and become part of the community.
You must register in advance to reserve your spot. Class size is limited, so don’t wait. Call or email us now.
• Meet the trainers
• Food & drinks
• Craft beer tasting
• Talk to our vendors
• Have fun …
Join us this Saturday, January 10th, for our soft opening event, see our CrossFit class in action, and meet the trainers and current athletes. If you are interested in participating in the workout, please contact us to sign up for one of the free 1-hour trial class held at 10am and 11am. Spots are limited, so contact us now.
We will have extra sets of fundamental classes for the first 2 weeks starting Monday, January 12th, in order to accommodate all the new athletes. In addition to the regularly scheduled Tuesday/Thursday 8:15pm class, an earlier class is also available at 6:15pm and fundamentals classes are also held on Monday/Wednesday. CrossFit fundamentals classes are limited to 15 athletes per class, and spots are limited. Contact us to register for your fundamentals class today.
Lastly, we extended the classes pre-sale to Sunday midnight due to popular demand. Many eager athletes have contacted us, and wanted to see the gym and participate in the trial class before taking advantage of the low prices and becoming a CrossFit athlete. This is your chance now! Come by on Saturday and check us out during the soft opening event.
To all the current athletes, thank you for all the support over the past month. Thanks for showing up to the outdoor classes in the cold, and championing the workouts. And many thanks to all the new athletes that joined CrossFit Secaucus before we even open our new location. It is all of you who kept us going, and we’re looking forward to an amazing experience at CrossFit Secaucus.CONTINUE READING
We’ve all been there. Whether it was subconsciously or knowingly, we’ve been afraid.
Have you ever been confronted with a task, a job or an exercise that made you feel like you were about to have an anxiety attack? Heart palpitations, cold sweats and walked away from it because it scared the heck out of you? If you have, you made that decision by automatically convincing yourself that you weren’t good enough to accomplish the task at hand.
I have a little anecdote that will provide some insight on how to handle these situations when they present themselves. In the 4 years as a high school athlete, I’ve encountered numerous occasions where I’ve been afraid of failure.
It was my junior year in high school when I decided to no longer sit back and just watch my friends play football each week without me. I wanted to be part of the football team. I admired the very strong bond between the athletes on the team. However, I felt like something was holding me back, and kept me from becoming part of this experience. Why didn’t I play or join the team before? There were a few reasons. I was afraid of looking stupid. I was afraid of not learning the plays. I was afraid of getting hurt. I was afraid of not being good enough. I was afraid of not being liked by my coaches. Plainly said: I was afraid to fail.
I overcame my fear of failure with the support of my friends and family who inspired me to move forward and look past my self-doubts. They reminded me that being afraid was keeping me from what I truly wanted. In life, we are constantly faced with potential failure, but there’s also another side of the coin. If we pour all our efforts into working towards a goal, we are far more likely to succeed and have a favorable outcome. Fear is merely an unwarranted hurdle that stands between our goals and ultimate success.
Admittedly, it took a lot of courage when I joined the team. Motivation finally gave me strength to be part of a team. It allowed me to focus on what was most important to me. Goals were attainable and success was around the corner.
To this day, I find this story to be one of many my many great personal achievements. It taught me a lot about myself and increased my self-confidence. I am good enough to be part of the team; I am capable of remembering the plays. In my senior year, I was rewarded with “all county” lineman; I was more than “good enough”.
First, start thinking about what your fitness goals are. Do you want to loose a few pounds to fit into your wedding dress? Or do you want to improve your strength and endurance in order to compete in the next obstacle course race (i.e. Spartan)? Maybe you want to get back in shape because you’ve indulged a little too much on the free pizza and doughnuts at the office?
CrossFit is the perfect way of reaching any of these goals. With self-discipline, dedication and a clear vision ahead, you will achieve your goal no matter what that may be. Don’t be afraid, and certainly don’t be afraid to fail. CrossFit is for everyone regardless of current fitness level.
If you have any doubts about becoming a successful CrossFit athlete, call us (201-503-6320) or email us. We want to provide you with the same support that my friends and family gave me when I wanted to join my high school football team. Become part of the CrossFit Secaucus community today.CONTINUE READING
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Protein should be lean and varied and account for roughly thirty percent of your combined caloric load.
Carbohydrates should be mainly low-glycemic and represent about forty percent of your combined caloric load.
Fat should be predominantly monounsaturated and account for about thirty percent of your combined caloric load.
Calories should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The 0.7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
I remember the first time I heard about CrossFit. It was the Spring of 2009. At the time, Coach Eddie and I were pushing through our respective workouts, and exploring every new fitness trend under the sun. I was struggling to find a balance between a full-time job, going to law school at night, maintaining personal relationships, and getting in my workouts. Needless to say I was always pressed for time. Spring was upon us, and as always in a typical meathead mentality, I had packed on the pounds over the winter and would only now be concerned with “cardio” and serious training for Spring Break or Memorial Day weekend. My normal workout routine included training individual muscle groups in the evenings: Monday – legs, Tuesday – shoulders, Wednesday – back, Thursday – chest, and Friday – arms. Further, I would include a separate morning workout of one hour on the Stairmaster, followed by 30 minutes of abs every day. This pace was arduous and time-consuming, and could only be kept up for a few months at a time. Because of my naivety and inexperience, the strength gains would come and go and so would the fat. I was, “spinning my wheels” with no track and no direction.
Then in passing, a good friend flippantly remarked, “Why don’t you try CrossFit?” I was dumbfounded. I had no idea what she was talking about. “Cross what? Cross-Training?” I asked. “No, idiot”, she replied. “CrossFit. It’s a comprehensive approach to fitness that this guy developed, and my brother does it. He’s an Army Ranger. He and all of his friends do it and they are strong and lean. The workouts are high-intensity and vary, but are supposed to be short and efficient.” Curious, I humored her as she showed me the website. For the next three days, I watched almost every “demo” video and “benchmark” workout there. Forget about the shape of the male armed forces and police officers that demonstrated these workouts, the women were even more amazing. Just like my friend explained, they were all lean and strong as hell, but oddly not overly muscular, just strong. These people, I thought were like Olympians; a whole different caliber of athlete. In short, there was no way I could ever train like that. I was intimidated. I shied away from something that appeared to be fit for only elite athletes based solely on my perceived limitations. I was wrong.
Fast forward to today, and I am one of the largest proponents for CrossFit WODs (workout of the day). After introducing CrossFit’s high-intensity, variable training methodology to my regimen, I have lost over 50 pounds of once stubborn body-fat, and gained strength, confidence, and knowledge that I can achieve great things. My journey wasn’t an easy one, and started by overcoming the concept that this sport was beyond me, or too hard.
I decided that if I ever wanted to be capable of completing the WOD, I must attempt one. Bear in mind that leading up to this first attempt, I had let so many excuses build up for why I had not trained with consistency over the last 2 years that I could barely do 1 (one) standard pushup, never mind a burpee. Nevertheless, I made up my mind to try a WOD. I found a CrossFit workout that I could complete outdoors, away from the stares and criticism that I may endure if I tried it at my regular gym. I modified the workout using less challenging versions of the same movements, so I can still accomplish a high-intensity pace. The modified 5-Round workout was supposed to be completed in 30 minutes. 3–2–1, Go! The next 28 minutes were grueling. Within the first 2 minutes, I was winded, drenched in sweat, and sore. But hey, 28 minutes, not bad, right? Wrong! I had been too ambitious. I completed only a feeble 3 Rounds, which included a an insane amount of kneeling pushups. It took me a full week to recover, both physically and mentally. I could not comprehend how I was destroyed by a 30 minute workout. I was sore in places I didn’t know I had muscles. I felt that I had a better workout in 30 minutes then I ever did in two and a half hours at the gym. There was definitely something to this CrossFit “nonsense”!
However, through a myriad of conversations with friends and family, I have learned that society’s general consensus on CrossFit mirrored my first impression; it’s intimidating. And, why not? The limited knowledge the average person has of CrossFit is that of seeing elite professional athletes or military service men and woman participating in commercials during sporting events or on Youtube; watching the best CrossFitters in the world compete on ESPN for the title of the “Fittest on Earth”; and seeing friends-of-friends post motivational pictures of the fittest CrossFit athletes on Facebook demonstrating an advanced weightlifting movement or a complex gymnastic feat.
But, the aim of CrossFit, the sport of fitness, contrary to popular belief is to bring the comprehensive methodology and programming to the community at large. It is broad, general and inclusive. CrossFit points out that the needs of the average person, our grandparents, and professional athlete’s differ by degree not kind. Specifically, the same methods that elicit optimal response in the Olympic or professional athlete will optimize response in the the deconditioned, the sedentary, the overweight, the pathological, and the elderly. Accordingly, CrossFit uses the same routines regardless of the individual’s level of fitness. Instead, CrossFit relies on its infinite scalability – scaling the load and intensity for a given routine – rather than changing an effective program.
My first WOD that day outside on the High School track was profound. Without knowing it, I had utilized the scalability approach to perform and almost complete a CrossFit workout. I scaled the workout based on my individual level of ability for a purpose. To practice form and technique while building competence in the exercises performed at a high intensity pace.
The lesson to take away is: Don’t be intimidated. CrossFit is an effective approach for increasing power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, and balance. The side effect of the programming is turning participants into healthy athletes through efficient workouts. Plainly, CrossFit is challenging. But not for the reasons many may think. Like anything else worth doing, it demands a high level of discipline, dedication, and trust in the methodology. However, whether the individual is a teenage high-school student, a bride-to-be, a new mom, a sedentary office worker, or a CrossFit competitor, all workouts are designed the same – to be challenging. The workouts are scalable with regressions available for all movements based on each individual’s level of fitness. The workout is the easy part, because regardless of what level you’re at, the feeling of accomplishment is the same.
Contact us now and get started with CrossFit Secaucus today. Email us or call our coaches at (201) 503-6320.CONTINUE READING
In every sport or physical activity we will find ourselves prone to more injuries than your average inactive individual. Whether it’s a sprained ankle, bad knee, torn ACL or that nagging injury that doesn’t seem to go away, it will somehow set you back reaching any of your future goals.
The first thing that you need to realize is that injuries will occur no matter what. You can do your best to prevent them; however, they cannot be avoided 100%. Accidents happen. Whatever the reason may be, the keys to returning healthier are rehabilitation and recovery.If you’re like I am (stubborn and impatient), most of you will try to rush through the rehabilitation process in order to get back to your training ASAP; not a good idea. This is not by any means the right approach to a successful recovery.
In order for your body to fully heal, you will need to take a break from what’s causing the injury(i.e training, running, sports activity, etc). If you continuously train without resting, that injury will probably haunt you for the rest of your life and possibly develop into something more severe;
so stay off it for a while and get plenty of sleep. Once you feel better and see improvements, talk to your doctor and consider returning to training.
Your body is a machine and you need to fuel it in order to perform in the right way and recover in the right way. As you feed your body with the right foods, your body will use micro and macro nutrients to repair any damaged muscles/tissues, tendons, ligaments, etc. Micro nutrients come from your veggies and vitamins while your macro will come from protein, carbohydrates and fats. All essential to a speedy recovery! Limit yourself from any boxed food or processed items, alcohol and you will be on your way to success and get back to training in no time.
While following the two steps listed above, rehabilitation sessions should be implemented as part of your recovery process. Whether it is at home on your own with a foam roller, rubber band or with a Physical Therapist for your more severe injuries. It is absolutely an essential component that will enable you to return faster and stronger pre-injury. The muscles need to be 100% before you get back into action, otherwise you can forget about finishing that 5k or Crossfit WOD without pain and risk of re-injury.
Now that I have my own knee injury to take care of for the next couple of months, a huge inspiration has been GSP (Georges St. Pierre my Fav!). He was out of commission for a year with a torn ACL before his return to the UFC to defend his championship tittle. He took off the necessary time required, rested accordingly, and ate the right foods. He rehabilitated with physical therapy; all of which were big factors in his success. GSP did not want to come back unless he was 100% ready. This is exactly what I’m doing and you should treat every injury (big or small ) the same way …
Contact us now and learn about how you can benefit from joining CrossFit Secaucus today. Email us or call our coaches at (201) 503-6320.CONTINUE READING