Next Week's Schedule

Hi Everyone!
Ben and I are leaving for vacation this Thursday 7/27 and will be back on 8/6.  We have a few schedule changes that I've posted below.
Monday 7/31 and Thursday 8/3 - 6:30am is going to be run as open gym but you can do the workout that is posted if you want. Deb is going to be opening the gym and can get the clock started and help get you set up. 
Tuesday/Thursday 9:45am class will be cancelled, there is a chance of open gym at this time and the Front Desk schedule will be updated accordingly.

We hope you all enjoy the workouts and have a great week!  You can reach out through email at info@collarcityathletics.com if you have any questions.

Working out in Heat and Humidity

(Taken from alternativedaily.com)

Summer is all too quickly coming to a close, but that doesn’t mean the hot, humid days are behind us just yet. We’ve still got a little time before the autumn weather starts to set in. With that in mind, it’s important to plan your workouts accordingly. It’s easy to overdo it in the heat and humidity, and that can be dangerous. Here are a few tips to keep in mind for exercising safely when it’s humid outside.

Avoid midday workouts (One reason we took off the summer noon class)

There are a lot of us who like to take advantage of our lunch breaks and get in a workout. And for most of the year, this is a great idea that can save us time, since we’d otherwise have to squeeze our workouts in before or after work. But during the humid summer months, this may not be a good idea. The afternoon is when temperatures reach their peak, so exercising either in the morning or evening may be a better option. Or if you prefer, continue with your lunchtime workout but do it indoors.

Be aware of the heat index

The is the number that lets you know how hot it actually feels outside by taking into account both the temperature and the humidity. Of course, the higher the humidity, the hotter it will feel. So as we’ve all experienced, 85 degrees in a dry climate will not feel the same as 85 degrees in a more humid area. If you’re traveling from a drier location, it’s important not to underestimate this. Remember that even if the temperature doesn’t seem too high, it may actually feel significantly hotter than you’re used to.

Stay hydrated all day

We all know the importance of drinking water before, during and after a workout. And it’s easy to forget to drink water until right before you’re about to start exercising. But staying hydrated throughout the day will help you to avoid symptoms of dehydration during your workout. These can include headaches, stomach cramps, dizziness and more. It may be difficult at first to get into the routine of drinking water throughout the day, as many of us are not used to it. But if you make the effort for a week or so to keep a bottle of water at your desk, you’re likely to get into the habit of it, and it will become something you no longer have to remind yourself to do each day.

Dress appropriately

If you’re exercising outdoors in hot, humid weather, wear clothing made of fabric that will wick the moisture and sweat away from your skin. Athletic clothing lines like Under Armour, Nike and others have a variety of options to choose from. This will be much more comfortable than, say, a shirt that’s 100 percent cotton. It’s important to wear lightweight, loose-fitting clothing and preferably lighter colors. Also, wear a hat to keep the sun off your head and face. And as always, be sure to wear sunscreen. On very sunny days, wearing sunglasses can sometimes have a positive psychological effect — if the sun doesn’t seem as bright, you may not be as focused on the heat. And of course, it will protect your eyes.

Lower the intensity:  (Let us know how you feel and scale)

As you know, when it’s hot and humid, it’s easier to become overheated and dehydrated. That means that you may not want to workout as hard as you usually do. If you’re going for a jog, for example, go at an easy pace. It’s true that this can be frustrating — many of us are very goal-oriented when it comes to our workouts and we’re constantly striving to improve our performance. But during the summer heat, safety should come first. There’s no shame in taking it easy on those hot days — in fact, it’s the smart thing to do.

 

The summer heat is no joke. It can be tempting just to power through your workout as usual, but when it’s hot and humid, it’s important to take precautions. Relatively minor alterations to your workout routine can make a major difference and can help to keep you safe during the summer months.

 

Partner Fundraiser WOD: July 1 at 8 am - there's still time to sign up!

Registration fees will be donated to the Dana Farber Cancer Institute through the Jimmy Fund in support of CCA coach/member Jess Nash’s participation in the Pan Mass Challenge in August.

Information about the Pan Mass Challenge can be found at www.pmc.org, donations can be made to Jess’ fundraising page at http://www2.pmc.org/profile/JN0025.

Registration: $40 per team

Workout will be scalable to any level.
If you don’t have a partner, we’ll help you find one.


Refreshments will be served after the workout.

Register at the desk by June 28 (sign up is on the door near the desk).

CCA upcoming weekend hours and summer schedule change

Saturday 7/1 - Fundraiser workout, $40 per team (2 people).  Please get to the gym by 8am. 

Sunday 7/2 - no Hero WOD

Monday 7/3 - 6:30am, 9:45am, and 4:30pm.  

Tuesday 7/4 - 9am workout and then closed for the holiday.  

Starting 7/5 there will be no noon class for the rest of the summer.  If there becomes a demand for it we will put it back on the schedule in the fall.  We will have some open gym times during the day to accommodate but no formal class.  We will also be adding an 8:30am class in October.   

CCA Events

6/24 The OCR class is taking a field trip to hike Mt Greylock
http://www.mass.gov/eea/agencies/dcr/massparks/region-west/mt-greylock-state-reservation-generic.html
We will be meeting at the Stewart's As Station at 2 Brick Church Rd, Cropseyville, NY 12052 at 5:30 AM. We will be parking at The Hopper Road parking area if you want to meet us at the trail site about 6-6:15AM .1057-1195 Hopper Rd, Williamstown, MA 01267
Please sign up on the whiteboard or let Ben know if you can make it so they know to wait for you.

6/24 - Heather Johnas's going away workout at 8:30am.  Heather is going to be leaving to move to South Carolina in the next few weeks so she is going to leave us with a killer workout this Saturday.

6/25 - Special HERO Workout for Pat Tillman, a good friend of the Westcott's.  Starts at 9am.

7/1 - Dana Farber Fundraiser Partner workout at 8am (no OCR Class or Grind).  $40 per team with all benefits going to fundraiser.  Please sign up by 6/28.  If you need a partner let us know - this is for ALL levels and we can scale it if needed.  

8/26 - Spartan Sprint at West Point - we have a team all set up "CCA OCR" which you need to join to sign up for the race.  www.spartan.com to sign up and pick the "morning start time" which will be anywhere from 8:45-12pm (you get emailed the exact time).  You still have plenty of time to train for this and if you can't make the Saturday OCR class we have a lot of training options for you.

7/4 - We will have a 4th of July Workout at 9am and be closed the rest of the day.  Stay tuned for the hours on 7/3, Jess will be talking with members this week to find out which classes would be most attended that day and we will plan accordingly.  

CCA Happenings

6/24 The OCR class is taking a field trip to hike Mt Greylock
http://www.mass.gov/eea/agencies/dcr/massparks/region-west/mt-greylock-state-reservation-generic.html
We will be meeting at the Stewart's As Station at 2 Brick Church Rd, Cropseyville, NY 12052 at 5:30 AM. We will be parking at The Hopper Road parking area if you want to meet us at the trail site about 6-6:15AM .1057-1195 Hopper Rd, Williamstown, MA 01267
Please sign up on the whiteboard or let Ben know if you can make it so they know to wait for you.

6/24 - Heather Johnas's going away workout at 8:30am.  Heather is going to be leaving to move to South Carolina in the next few weeks so she is going to leave us with a killer workout this Saturday.

6/25 - Special HERO Workout for Pat Tillman, a good friend of the Westcott's.  Starts at 9am.

7/1 - Dana Farber Fundraiser Partner workout at 8am (no OCR Class or Grind).  $40 per team with all benefits going to fundraiser.  Please sign up by 6/28.  If you need a partner let us know - this is for ALL levels and we can scale it if needed.  

8/26 - Spartan Sprint at West Point - we have a team all set up "CCA OCR" which you need to join to sign up for the race.  www.spartan.com to sign up and pick the "morning start time" which will be anywhere from 8:45-12pm (you get emailed the exact time).  You still have plenty of time to train for this and if you can't make the Saturday OCR class we have a lot of training options for you.

7/4 - We will have a 4th of July Workout at 9am and be closed the rest of the day.  Stay tuned for the hours on 7/3, Jess will be talking with members this week to find out which classes would be most attended that day and we will plan accordingly.  
 

 

Partner Fundraiser WOD: July 1 at 8 am

Registration fees will be donated to the Dana Farber Cancer Institute through the Jimmy Fund in support of CCA coach/member Jess Nash’s participation in the Pan Mass Challenge in August.

Information about the Pan Mass Challenge can be found at www.pmc.org, donations can be made to Jess’ fundraising page at http://www2.pmc.org/profile/JN0025.

Registration: $40 per team

Workout will be scalable to any level.
If you don’t have a partner, we’ll help you find one.

Refreshments will be served after the workout.

Register at the desk by June 28.

Running Training for a Fall Distance Run

Beginning this week, we'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Nutrition Coaching with Jess

I'm excited to finally announce that I am offering Nutrition Coaching.  Nutrition has always been something I have wanted to offer along with fitness classes.  I love training and coaching and helping people realize their fitness potential and adding nutrition into the mix will help you lead a more well-rounded healthier lifestyle.  I've personally tried just about every nutrition plan/diet out there - paleo, zone, macros, carb cycling, etc. and I know there is not a one size fits all plan that works.  Every person has different goals, schedules, lifestyles, habits, strengths, and weaknesses. My plan is to help you come up with an approach to nutrition that will fit into your life and help you get the body you want and are comfortable with. 
I recently finished the Precision Nutrition Certification and have started taking clients.  I'm going to take up to 12 clients for the summer.  I've listed the services I am offering below.  The first 2 plans require a 3 month commitment because it if you are serious about nutrition, it will take dedication and time.  Once you have completed 3 months you can go to a maintenance plan and check in every month.

Consult:  $50
This includes 2 meetings where we will go over your goals and come up with a nutrition plan.
Beginner Package/Total Overhaul: $135 per month for a min. of 3 Months
Includes:
Fitness Indicator Test (V02Max, Running/Rowing)
Weekly In Person Meetings
Weekly Check-ins Using an app developed for tracking progress

Intermediate Package/Clean-up: $95 per month for a min. of 3 Months
Includes:
Weekly Check-ins Using an app developed to track progress
Monthly In Person Meeting
 

Advanced Package/Maintenance:  $50 month to month (available after consult)
Monthly Check-ins using app
 

Meal Planning Assistance:  $30 per week

 

Introducing Erin Calhoun

I am very excited to announce that Erin Calhoun has joined us at CCA in a more permanent role for our members.  Erin is a NeuroKinetic Therapist and has helped many of our members with addressing aches, pains, or old injuries by starting with a movement assessment and going from there.  We will soon have her availability posted on the back door and you can sign up with her or in Front Desk.  Below is a little more about Erin.

My fascination with how the body moves began at a young age when I started dancing. As I got older and participated in many other activities, such as figure skating, gymnastics, and soccer, I learned that the body is a resilient structure, but needs to be respected and trained properly to withstand the daily demands we place on it.

After receiving my undergraduate degree in biology I eagerly sought after a career that incorporated my love of science and my passion for movement. This lead me to enrolling in a kinesiology graduate program through the Arizona School of Health Science, where my interest in body mechanics and rehabilitative exercise was nurtured. Upon completing my Masters degree in 2014 I have earned several post-grad certifications, including Level I Functional Movement Screen, ACE Orthopedic Exercise Specialist, AFPA Post-rehabilitative Exercise Specialist, FMT Basic and FMT Performance RockTape Practitioner, and most recently Level II NeuroKinetic Therapist.

As a NeuroKinetic Therapist my goal is to evaluate and treat movement dysfunctions as quickly and efficiently as possible. An NKT session utilizes manual muscle tests to determine the cause of faulty movement patterns and provides corrective exercise to retrain the motor control center of the brain to re-establish proper neural pathways between the brain the the body. Often this approach can alleviate chronic pain within as few as one or two session. I want nothing more than for clients to feel empowered by their body, rather than limited by it.

 

Murph Monday

We are really excited to have everyone come for our 7th Memorial Day Murph!  Please make sure you get to the gym at least 15 min before your heat so you can warm-up and set up.     If you didn't sign up at the gym there are a few spots left in the 10am heat so you are more than welcome to join.

It looks like it will be raining so I recommend bringing a towel with you.  

If you plan on staying after, please bring a snack food to share.  We will be hanging out after the last heat for a little while.   

Hydrate and we will see you tomorrow! 

Schedule Updates

We will be adding a 9:45am class to Tuesday and removing the 12pm class that day, we asked members that went to both classes and this seemed like the best option for Tuesday.  We will still have a noon on Monday, Wednesday and Thursday. 

Saturday classes are staying the same, 7:30am for OCR and 8:30am Grind but we are taking off Open Gym for the month of May.  We found that most people went to class.  There is the possibility of keeping it open for lifting so email us if that interests you.

Please sign up for class!  You can do so by clicking "class sign up" on the website and signing in through Front Desk.  If you don't have an account you can create it using your email address.  This is especially important for 12pm and 6:30pm classes.  If no one is signed up for class an hour before it starts, the coach has the right to cancel that class.  This has always been our policy.  If you are unable to sign up, you can call or email and let us know you will be there.  If you have any concerns about this, please talk to Jess.

We have some fun things in the work for May so stay tuned! 

OCR Class Starting This Saturday

The OCR (Obstacle Course Racing) Class is returning this Saturday (4/1) at 7:30am.  The workout will last anywhere from 60-90 minutes.  This is a fun and challenging class that will focus on endurance and obstacles.  Come prepared to be outside even if it is cold.  You will be able to practice rope climbing, monkey bars, rings, sand bag carry, bucket carry, etc.  There is no previous experience required to take this class, just the motivation to push yourself!  You also do not have to sign up for any races, if you just want a long, mentally and physically challenging workout then this class is open to you. 

This class is included in unlimited membership and counts as a class for a 3x per week membership.  There is an OCR punch card available for non-members for $120 for 8 classes.

 

 

Method to Programming

At Collar City Athletics we offer a variety of classes throughout the week from strength to HIIT to endurance to Kettlebell to yoga.  We follow a 6 week cycle where the body part and focus of the workout is different day to day so you can come every day of the week and not do the same type of workout 2 days in a row.   This allows your body to work different types of movements every day, not over train a specific movement resulting in increased fitness.  Within 1 week there will be 2 strength days, 2 endurance workouts and 3-4 HIIT style workouts.  There is always a core/ab focus at some point in the class whether it is the workout itself or the cool down.  Sometimes the strength workout will come in the form of a longer workout where you are building up over the course of many sets or you might be doing a max effort for 1 rep to test your strength.   Endurance workouts include a variety of body weight and cardio-based movements for a duration of 20 minutes or more.   The high intensity interval workouts include a few movements done at high intensity for shorter periods of time.

One day per week the workout typically involves Kettlebells and either focuses on strength or endurance.   Working out with Kettlebells helps you build and balance your bi-lateral (R&L) strength body as well as improve grip strength, which transfers to barbell and pull-up bar work..

On weekends we offer three types of endurance workouts - the Saturday Grind, 30+ minute workouts involving body weight and strength movements; Obstacle Course Race training, our 90-minute class aimed at building the strength, skill and endurance required for obstacle course events; and Sunday morning strength workouts, which are longer workouts that generally include strength, body weight and cardio components.

By the end of the week at Collar City Athletics, no matter how many days you've come in, you will have worked nearly every part of the body with over 50 exercises, from warm-up to cool-down, through a variety of workouts designed to maximize total-body strength and fitness.

TRUST THE PROCESS.