Member Spotlight: Adrienne Trentacosti


Each month, we will profile a Grand Trunk CrossFit member who has seen incredible results since joining our “box”.

It is our hope, that by showing you what can be accomplished through regular workouts and a commitment to fitness, you will be encouraged to take the leap and come in for a workout.

This month’s spotlight is on Adrienne, a member since November of 2016.

When did you join Grand Trunk, and why?

Adrienne: I started at Grand Trunk in November of 2016. I wanted to run a Tough Mudder in the summer of 2017 and knew that if I was going to run ten miles and do a bunch of obstacles I needed to change something drastic in my life. I called Brooklyn one day to find out what was “CrossFit”? He told me to come over and try a class that day. I am so glad I did because the rest is history.

What do you enjoy most about GTCF and CrossFit?

I know that everyone keeps saying this, but it is the people! I love my Grand Trunk family. I love that Tony (my husband) and I have made amazing friends.

What is your favorite movement?

Handstand push-ups.

What is a CrossFit goal you have achieved that you are most proud of?

I was able to Rx all the WODs in the Open this year! I had to scale some of the workouts last year so I was excited when I didn’t have to scale them this year.

What is a current goal you are working on and hope to accomplish?

Bar muscle-ups and getting more comfortable with the barbell. I would love to finally figure out the snatch.

What advice would you give a new member or someone who is thinking about trying CrossFit?

Come try it out because you will love it. I love having the WODs programmed for me so I don’t have to figure out what to work on. The coaches are wonderful and always ready with guidance and encouragement.

How has CrossFit impacted your life outside of the gym?

CrossFit has become a family thing in our home.

Our kids get to see that exercise and challenging yourself is important and fun! I have been able to use strength and skills I have gained at GTCF to complete not just a Tough Mudder but over seven Spartan races (two Trifectas and a Stadium).

This year, Tony and I will participate in a Spartan Trifecta weekend in Hawaii! The kids will do their own Spartan races in Hawaii, too!

What is a fun fact that people might not know about you?

I think many people know that I love to swim, but I’m not sure how many know that I swam for the Big Ten at Indiana University. I swam with and against many Olympians. Most recently, I have found my way back to the pool and it feels great!

If you could create your own WOD, what would it be?

It would definitely include running, sandbag over the shoulder cleans, handstand push-ups, pull-ups or T2Bs.

Fill in the blank: I CrossFIt (because/so I can):…continue to create new adventures and memories with my family.

To see past members we’ve spotlighted, click here!

Photo courtesy of Lex Artis.

7/1/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes Row

Review Deadlift as a group

3 rounds

:20 Deadlift (add load)

:20 inch worm (stationary)

:20 pullups

Mobility

wall hip stretch

Weightlifting

Deadlift (5×3 across)

5-6 minutes to get close to 80%

5 rounds

3 reps working at 80-85% every 90 seconds

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
this is a 3 round triplet with manageable reps to go UB all 3 rounds, if you’re not there yet, commit to 2 rounds each mvt, move fast through the transitions, it will be over soon…

6/29/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute cardio

5 minute foam roll

Go over workout

dynamic…

Metcon

Metcon (Time)

In Teams of 3

800m sand bag Run 80/60

75 burpees over the bar

50 thrusters 115/83

15 Rope Climbs

50 thrusters 115/83

75 burpees over the bar

800m sand bag Run 80/60
sand bag run is out to grand river- everyone goes

share the rest of the reps, taking lots of breaks

How Your Mindset Affects Performance


There is a lot going on when you step on to that lifting platform or competition floor. Some days you feel strong and focused. Other days you can’t quite seem able to connect the dots. You feel slow and foggy, or the weight feels heavy.

The mind and body are in constant flux. Our thoughts can instantly change our physiology. Just think of a time when your were mad or scared. Your muscles tensed, heart rate quickened, and pupils dilated, ready to react.

And the converse is just as true. Our body influences our mental state and thoughts. Think about how chill and carefree you feel after a long walk in nature or how amped you get when exercising or dancing to your favorite song.

Controlling the stressors and other stimuli in your environment is essential when it comes to controlling your mind and body for performance. Stress can have significant impact on performance and can seriously get in the way of your competitive goals if you don’t have a strategy to manage it.

Let’s take a look at why stress is so damaging to performance and some key strategies to combat it…

The Cortisol/Testosterone Relationship

A study of 109 male Olympic weightlifters was set up to determine the effects of cortisol as a moderator of the relationship between testosterone and performance in Olympic lifting. The study measured pre- and post levels of serum cortisol and testosterone to see if there was any affect on performance. It turns out that pre-competition levels of cortisol or testosterone had a significant effect on Olympic weightlifting performance. The inverse relationship between testosterone and cortisol shows that the level of stress an athlete experiences before training or competition can significantly impact their testosterone levels and subsequent performance.

Whoop-dee-doo. But what does it all mean Basil?!

Getting stressed before a competition or intense training session is a surefire way to negatively impact performance. There are several techniques you can utilize to prepare your mind, making it an asset rather than a liability. Top athletes all develop their mental game through practices involving goal setting, visualization, and routines.

“The Ultimate Measure Of A Man Is Not Where He Stands In Moments Of Comfort And Convenience, But Where He Stands At Times Of Challenge And Controversy.” – Martin Luther King Jr.

Goal Setting

Goal setting is essential to achieving any specific outcome you want in life. When you focus on a specific outcome your mind will constantly be searching for ways to bring the object of focus into being. That can be for the good or the bad. Say you are a weightlifter competing in your first meet. You should set a goal involving the successful completion of a lift at a weight you feel optimistic you can hit. When you set this metric for success you will be determined to achieve the outcome and take confident action towards achieving it. Odds are you will outperform your goal and be able to raise the bar for your next meet.

Visualization

Visualization is the formation of a mental image. As an athlete you want to visualize a successful outcome you desire. Picture yourself achieving your goals with as much detail as possible. From the clothes you are wearing to the sound of the crowd. The way you move, powerful and strong. The sweat on your brow and the heartbeat in your chest. When you get to game day it will feel like you’ve been there before. Visualization of success also lends itself to positive self talk that will reinforce your mindset and confidence when it comes to competition.

Routines

Routines are extremely useful when it comes to athletes and performance. They help reduce decision fatigue and provide fewer distractions and less to think about on game day. Decide ahead of time your warmup, clothing, equipment, music, and anything else you would use in competition. Practice with it and make it comfortable and familiar. One important consideration with routines is to not get too superstitious or hung up on these items being responsible for your success. You and only you are responsible for your success. Not your lucky sneakers…

If you want to accomplish your goals, working with a professional coach is one of the best ways to develop a strategy and system for results. If you want to work with someone to help you create a game plan for your fitness goals get in touch with one of our qualified coaches for a free consult and discussion on how we can help you!

6/18/2019


Grand Trunk CrossFit – CrossFit

Warm-up

1600m Bike

20 BB back squats

15 V-ups

10 CS ATYT

10 pullups

Mobility

wall hip stretch

banded shoulder (straight arm under rig)

Weightlifting

Back Squat

every 1:40

5@70%

3@80%

2@85%

4@75%

3@83%

2@90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 T2B

30 Cal Row

60 DU
break up the T2B early so you can move past them, grip and shoulder fatigue could become a factor

*make sure both feet make contact with the bar at the same time… standards are important

Accessory

200 foot DB farmer carry

AS HEAVY AS POSSIBLE

6/17/2019


Grand Trunk CrossFit – CrossFit

Warm-up

600m Row

15 HPC

15 strict press

10 CS WY’s

15 pushups

Mobility

couch stretch

banded shoulder front rack

Weightlifting

tempo strict press (5×3 across)

every 1:40

3/1/2

3 sec up, 1 sec pause, 2 sec down

using 65-70% of your shoulder press

Metcon

Metcon (AMRAP – Reps)

every 5 minutes for 4 rounds

200m Run

10 bar facing burpees

7 power cleans 155/115
work for 5 minutes to complete each round and rest for the remaining time, begin trying to do a heavier weight UB for the power clean, even if its not Rx

score is total reps

18 reps/round

6/15/2019


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Split Jerk (1RM)

3×1@65%

2×1@70%

2×1@75%

1×1@80%

1×1@85%

1×1@88%

1×1@91%

1×1@94%

1×1@97%

1×1@101%

Weightlifting

Front Squat

2×3@75%

2×3@80%

1×3@85%

Accessory

Strict pull-ups (5×10)

ring pushups (5×10)

6/14/2019


Grand Trunk CrossFit – CrossFit

Warm-up

500m row

10 CS ATYT

20 walking lunges

20 BB floor press

20 ring rows

Mobility

pigeon stretch

banded shoulder- straight arm under rig

Weightlifting

tempo bench press (5×5 across)

3/2/0

working at 65-70% of your 1 rep bench press

every 1:45

Metcon

Metcon (Time)

4 rounds

20 DB front rack walking lunge 50/35

5 Bar MU
scale for the 5 bar MU is 3 C2B and 3 ring dips

move quickly through the lunges, and string together the BMU

12 MTC

6/13/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

20 pushups

20 lateral leg swing (each leg)

20 KBS

10 V-ups

Mobility

banded hip stretch

Metcon

Metcon (Calories)

Bike…

6 Rounds

:25 HAP

Rest 2 minutes
2-3 minute warmup to 75-85% then…

bike like your life depends on it each and every round. then rest 2 minutes. Bring the heat all 6 rounds and post the calorie total in what amounts to only 150 seconds.

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

4 KB turkish get-up 53/35

400m Row

4 KB turkish get-ups

16 burpees
push through the get-ups 2 each arm as quickly as possible, then row 400m do more get-ups then be ready to work through the burpees

Why High Intensity Training (HIT) Is Right For You


Today there are so many fitness programs and classes available that it can be overwhelming to decide how to train. If you are researching training programs you have probably heard of High Intensity Training (HIT) or High Intensity Interval Training (HIIT). HIT is incorporated into many classes and has grown in popularity due to its ability to produce fast and effective results. But what exactly is it? And, more importantly, how do you decide if it’s right for you?

Let us answer your top five questions about High Intensity Training so you can feel confident in finding a gym, personal trainer, or other fitness option in your local area.

What exactly is HIT?

High intensity refers to a level of intensity that is measured by a high power output or a high rate of perceived exertion. This will be unique to every individual.

A high intensity strength workout will cause high motor unit recruitment. This means it activates a majority of the muscles in your body and generally requires loads >80% of your one-rep maximum to achieve the desired stimulus.

Near maximal exertion for aerobic work or “cardio” would be performing exercises at a pace that elevates heart rate and gets you sweating and breathing heavy. You would work at a pace that would be unsustainable for more than a few minutes at a time. These workouts are often set up in an interval fashion where you go hard for a short period of time and then rest. This allows you to repeat the effort several times until the desired training stimulus is achieved. As you train this way, you will improve your ability to train hard for longer periods of time and delay the “burning” feeling commonly associated with HIT.

Is HIT a good fit for me?

HIT is a great fit for anyone looking to get fast results. The key is determining what the definition of “Intensity” is for you. Jumping into a class workout performing movements you haven’t mastered and loads your body is not ready for is a big no-no.

Working with a coach who has experience scaling workouts to meet your needs and abilities is the key to having long term success with this type of training. They will help you choose the exercises, weights, frequency, and duration of your training session to ensure your body gets the stimulus you need without risk of injury or burnout.

Be weary of anyone who promises vomiting or intense pain from their workouts. It’s not an effective way to get the results you want!

What does a HIT workout look like?

For a high intensity strength training workout, you will be using heavy loads. Ideally greater than 80% of your one-rep max, as this is the ideal load for gaining strength, building muscle, and improving body composition.

Often times performing multiple exercises back-to-back at moderate intensity (60-80%) can produce a similar training result. It is important that the movements are carefully selected to ensure that form is not compromised and that the rest time is adequate enough to allow for repeated effort.

If you aren’t familiar with exercises, weightlifting, or just aren’t sure of what your body is capable of, then you will benefit from working with a certified and highly qualified trainer or coach. They will analyze your movement and help you develop the motor control and stability to prepare your body for more high intensity forms of exercise.

What types of movements are in a HIT workout?

Any type of movement can be incorporated into a HIT workout. Resistance training with barbells, dumbbells, or kettlebells are all great tools. You can also incorporate resistance bands, chains, battle ropes or medicine balls. Even simple bodyweight movements and plyometrics can be used.

The most important factor when choosing movements is that you have technical proficiency with the movement and can perform multiple reps at a given load with exceptional form. If your form tends to break down when you are fatigued, or you have mobility issues that alter your technique, then that movement is not a good choice for the high intensity training session.

What are the benefits of HIT?

There are numerous benefits.

The lactic acid produced from properly executed high intensity training will stimulate the release of growth hormone stimulating sugar and fat metabolism. It also increases protein synthesis, which means you will build more lean muscle. HIT also elevates your metabolism, helping you burn more calories both during your training session and for many hours after you’re done.

You also tend to accomplish more work in less time with HIT training. This makes it a great way to train for busy folks who can only train 20-30 minutes two or three days per week.

Just remember that training is only half of the equation. Adequate sleep and proper nutrition make sure that your body recovers from and adapts to the training stimulus, giving you the results you want.

There you have it. If you’re ready to talk to a coach to see if HIT is right for YOU, then get in touch with one of our coaches today for a free consult!