New LGCF “Stars and Stripes” sweatshirts

After numerous requests we are finally making a second Lake George CrossFit sweatshirt. The brand, style, and price will be the same but the color and design will be different. There will be images of the design at the gym for you to check out. Sweatshirts are prepay (your account will be charged) and a sign-up board will be at the gym for you to stake your claim. The order will be placed on Wednesday, March 4th so act fast!

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The power of beets: You say yuck, I say yummy!

By Lisa Ostrander

Why is it that foods that are good for us either by general consensus don’t taste exceptionally great or have a peculiar nature, shape or color? In this article we take a closer look at the dreaded beet. I personally love beets! I steam beets, roast beets, make salads with them, and yes…juice them. Interestingly enough, beets are getting celebratory status with athletes as recent studies show beets can be the “magic potion in the gym” you’ve been looking for.

A study done at Kansas City University showed beet juice significantly improved the function of fast twitch muscle fibers (the muscles we use for explosive running and Olympic lifting). It was shown that during exercise blood flow to skeletal muscles increased up to 38%. The mechanism that allows this is the conversion of nitrates into nitric oxide when consumed; this dilates your blood vessels allowing more oxygen to the muscles that need it. So drinking a glass of beet juice prior to working out or a heavy training session might be the concoction you’re looking for! (See recipe below)

Of course that’s not all this little red gem has to offer. Nitric oxide, as a potent vasodilator, improves blood flow thereby lowering blood pressure. Also, the pigment color in beets, betalain, is considered a powerful antioxidant, anti-inflammatory, fungicidal, aids in detoxification, and has been known to exhibit anti-cancer activity.

Have I convinced you yet? Well here are a few more nuggets of information to further my campaign for beets. Inflammation in our bodies helps us heal, but chronic unwanted inflammation is painful and annoying. The unique phytonutrients in beets inhibit COX enzymes. This is important because COX enzymes are messengers that trigger chronic inflammation. In addition, beets are a source of choline which is a derivative of other complex structures that help fight the war on chronic inflammation.

Don’t forget about the role beets can play in detoxification! Beets have an element that triggers nutrients to “hook up” with toxins to remove them from our bodies. Beet’s antioxidant and anti-inflammatory properties, combined with the additional benefit of fiber from beets, have shown in scientific studies to reduce the risk of cancer and/or fight cancer cells. We all know antioxidants are good for us, but beets also have an extra special benefit in eye and nerve tissue health.

As you already know, vitamins and minerals are important to keep your body functioning properly. Here are just a few important vitamins and minerals in beets: Vitamin A (antioxidant), Vitamin B6, Vitamin C, Vitamin K, Beta-carotene (fights cancer), Calcium, Folate (brain food), Iron, Magnesium, Manganese (good for your bones, liver, kidneys, pancreas/healthy nerves and immune system), Potassium (immune system and muscle function), Riboflavin (metabolizes fat, proteins and carbs), and Thiamin.

Some people may have concerns with beets because they have high sugar content, but don’t fear, you can safely eat beets a few times a week even if you are “watching” your sugar intake.

In conclusion, when your mom said: “Honey eat your beets”, she may have been on to something! So go enjoy your beets and if you need more recipe ideas feel free to contact me. Keep in mind, the least amount of cooking you do to beets the more nutrients you will get, juicing and steaming are more preferred. Although any form of beets will do, just eat them!

Beet juice in juicer (a great pre workout booster)

* 1 large Beet root/or two smaller
* 1 Large Carrot
* 1 Granny Smith Apple
* 1-2 slices fresh Ginger
* 1/2 Lemon

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Winter weather schedule update…

There will be two classes this afternoon, 4:00 and 5:30pm. If you plan on attending either of these classes please drive very carefully!!

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Class cancellation due to snow

While I know the “dirty 6:30″ doesn’t want to see this there will be no 6:30, 8:00, and 10:00am on Monday. The snow will be coming down all night and heaviest tomorrow morning. Be safe and check the website for updates on the schedule.

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Why you should really do the CrossFit Open

By Kevin Ostrander

It’s that time of year again. The 2015 CrossFit Open is right around the corner.  For those of you new to CrossFit this is how the “Open” works.  For five weeks, there are five workouts, thousands of athletes will have the opportunity to participate in a WOD and submit their scores online. From those scores, the top males, females, and teams from each region will go on to Regionals. The top five from each Region then go on to the CrossFit Games in California where the best of the best will throw down on the big stage in pursuit of the title of “Fittest on Earth” over several days in July. Last year, the “Open” had more than 209,000 athletes participate from around the world.  I think your name should be added to that statistic this year. Anyone…. yes anyone… can sign up.

Now…you may be saying to yourself, “I am new to CrossFit and really not sure why in the world I should do something like this.”  This is exactly what both my wife Lisa and I said at this time last year. Both of us being relatively new to CrossFit (with only about 7 months of experience) we were concerned that we did not have the skills or abilities to participate. We said “let’s do it next year, we will be ready then”. Many of us competed as kids whether on an organized team or just racing siblings to the car (Lisa and I race tying our shoes in the morning). Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of us. Sure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. Your personality may not be a win-at-all-cost type and this certainly is not the only kind of competitor, but there is something about putting yourself on the line that sparks inspiration.

Over the course of a few weeks talking to other members at LGCF and Coach Dirk we decided to give it a try. So we both registered and anxiously sat at our computer to watch CrossFit announce the 14.1 WOD and see just what we got ourselves into. Sure enough the dreaded double unders were in the workout. Both Lisa and I had been working on our DU’s regularly but were not yet able to really string more than a few together at a time. We went to work on them first thing Friday morning and both were able to register a reasonable amount of DU’s for the workout. We had identified our first skill that we swore would not get us for the next Crossfit Open. And so it went for the next 4 weeks, anxiously we sat every Thursday night glued to our computers waiting for the announcement of that weeks WOD. Over the course of the 2014 Open we both found a number of areas that we needed to work on and of course we have spent the entire last 11 months working on exactly those weaknesses. One particular Open WOD comes to mind as I write this blog and I couldn’t be more proud to share with you. It happened to be the 14.2 WOD where there were overhead squats and much to Lisa’s dismay, she was not able to do 1 OHS at the women’s RX, in fact prior to the announcement she had never done 1 OHS at any weight. She went in as we did each week on Friday morning and she all but tackled Coach Dirk and said I MUST do at least 1 OHS in 14.2, please help me work on it. As always, Coach worked with her and got her within 10 pounds of the RX, the rest would be up to her the following morning. Lisa went into 14.2 with one goal and one goal only, to get 1 OHS. I cannot be more proud to tell you, she got her 1 OHS, as a matter of fact she got 7! I am not certain, but I think this might be the most excited I had ever seen my wife in the 10 years we have been together.

There are a lot of reasons why I think you should take part in the Open, but it’s mainly because (1) you’re awesome, (2) you’re more awesome than you realize you are, and (3) see #1. Look, besides Lisa, no one is actually giddy about the idea of performing 7 minutes of burpees or 150 wallballs or anything involving the phrase “AMRAP.”  If you workout on a regular basis during the 5 weeks of the Open, there’s a good chance you are going to end up doing the workouts anyway. And you won’t be able to resist joining in on the fun. Or you’ll accidentally show up on a Saturday when the Open WOD is programmed for the day’s workout, and you won’t be able to avoid the “fun.” Either way, chances are very high you’ll end up performing one of the Open WODs at some point during the Open. Why not formally step into the game and see what happens? What do you have to lose? 

The Open workouts are designed to be grueling but doable. If you have been following LGCF programming for at least a few months, you are capable of participating in the Open. You might only finish one round in an As Many Rounds As Possible (AMRAP) workout. You might not make it all the way through an increasing weightlifting ladder. You might finish dead last, yes I said finish dead last. But you can do it. Ultimately, whether you choose to participate or not is up to you. If you choose to not participate because your schedule doesn’t allow it, because you’re recovering from an injury, or because your training is currently focused on something else, we support that. We want everyone to enjoy their time at LGCF and if competing in the Open makes it not fun for you, then please don’t sign up. But if the only thing holding you back from signing up is fear, then….



  • 2015 CrossFit Games Open
  • 5 workouts, 1 each week for 5 weeks
    • 1: Feb. 26 -March 2
    • 2: March 5-9
    • 3: March 12-16
    • 4: March 19-23
    • 5: March 26-30


  • The first WOD will be announced on February 26th. Workouts will run for five weeks thereafter.


  • Register online here, starting January 15th*
  • More info on the “Open” here

WOD hosting days at LGCF:

  • Saturdays 8:00am & 9:00am Classes


  • RX (as prescribed)
  • Masters
    • Athletes who are 40-years-old or older are automatically entered into one of five age divisions (40-44, 45-49, 50-54, 55-59, 60+).
  • Scaled
    • New this year! Available to any athlete in any division wishing to reduce load or perform less challenging movements
  • Teens
    • New this year! Available to athletes who are 14 to 17 years old

*Participating costs $20. We’re not encouraging you to sign up because we’re looking to make a buck (LGCF does not see that $). We’re encouraging you to sign up because we think you’re awesome. And the best way for us to prove it to you is to encourage you to push outside your comfort zone and discover it for yourself.

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Class Cancellation

All classes are canceled for the remainder of today, February 2nd. Drive safely and we will see you tomorrow!

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Class cancelled due to snow…

The 8am and 10am classes are cancelled today, February 2nd, due to weather. We plan on having afternoon classes but check back for any further cancellations. Drive safe!

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