Tag Archives: David Calderon

Community

RHF: CrossFit for Everyone

by David Calderon

Nestled in 98118, a zip code known for its diversity, sits a small unassuming modular building, a structure that’s home to RHF CrossFit. RHF CrossFit is part of Rainier Health and Fitness (RHF), a non-profit gym that aims to provide affordable access to a high quality fitness center. RHF accomplishes this mission by working with members in a case-by-case basis to ensure sign up fees are affordable and offer volunteer opportunities in exchange for membership.

CrossFit is known for attracting—and primarily being accessible—to higher earning, predominantly white, fitness enthusiasts. In contrast, RHF CrossFit members represent the 98118 community. Attend any of the 20+ classes that they offer each week and you’ll see people from all over the globe represented within the gym. In keeping with Rainier Health & Fitness’s goal of providing affordable access, membership at RHF CrossFit includes full access to Rainier Health & Fitness and all its amenities (free childcare and access to group classes such as yoga, ZUMBA fitness, cycling, etc.). At a rate of $90 per month and unlimited access to attend classes 5 days a week, RHF CrossFit is one of the most affordable deals for CrossFit anywhere that doesn’t compromise on quality and offers extra perks to the community.

8 Week Paleo Challenge

Speaking of perks, in conjunction with an upcoming Paleo Challenge, RHF CrossFit is inviting both their members and community the opportunity to take part in an affordable 8 week Paleo Challenge that kicks off September 15, 2014. During the 8 weeks, participants will:

  • Take body measurements, weigh in and perform 3 standardized workouts (scaled for appropriate skill levels)
  • Conduct performance workouts
  • Track participants’ diets—offering new recipes and opportunities to share experiences with others in the challenge

As one of the Paleo Challenge’s co-founders Danny Putnam noted, participants experience this life-transforming 8 weeks alongside a group of teammates, which alone provides extra motivation—we’re stronger when working on goals together! Registration for the challenge is just $50 and includes a challenge t-shirt plus opportunities to win loads of prizes (go to http://www.lurongliving.com/challenge/register to register and select “RHF CrossFit as your gym).

In conjunction with the challenge, Rainier Health & Fitness is offering a once-in-a-lifetime special to anyone who is new to RHF CrossFit and signs up for the challenge: 8 weeks of RHF CrossFit for $100. That’s $30/month for the gym membership plus $20/month for CrossFit. Contact David (dcalderon@rainierhealth.com) if you have additional questions.

David Calderon is a graduated of San Jose State University with a Bachelors of Science in Nutritional Science with a concentration in Dietetics. He’s also the CrossFit trainer at Rainier Health & Fitness.

Voices

Tips For A Better Post-Workout Recovery

by David Calderon

Post-workout recovery is an often under-looked or overanalyzed component to a successful training program. When it comes to a post-workout recovery routine, keeping it simple is best. Try these 3 easy to-do tips from RHF CrossFit trainer David Calderon to help your routine:

1. Food: A recovery shake or small meal consisting of simple sugars to replace glycogen (stored energy) and protein to aid in repair of muscles is key. Here are a couple options depending on your schedule.

  • Whey protein shake made with milk
  • Greek Yogurt (8 oz) with berries (1/4 cup) or bananas (1/2 cup) and granola (1/4 cup)
  • 2-4 ounces of deli meat, a handful of nuts and a small piece of fruit

2. Water: Just drink! Hydration post-workout will assist in recovery, help flush out toxins and aid in transportation of nutrients. An easy rule of thumb not just for post-workout but in general is to consume enough water so that your urine is clear.

3. Stretching: Static stretching has its place and is most productive post-workout when muscles are warmed up. Never stretch to a point of pain; instead stretch to a degree that is comfortable to you and accumulate 60-90 seconds per muscle area. Adding a stretching routine will aid in increasing your flexibility, preventing injury and reducing next-day soreness.

David Calderon  is a graduate of San Jose State University with a Bachelors of Science in Nutritional Science with a concentration in Dietetics. He’s also the CrossFit trainer at Rainier Health & Fitness.

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