CFA News & Events
HeartStrings Fundraiser February 6th, 2010
CrossFit Asheville is joining forces with the Buncombe County Medical Society for this year’s HeartStrings Fundraiser. We will have our own CFA team, but also encourage you to form teams with co-workers or friends outside of the CFA community. CFA will need 3-5 volunteers per hour that day to help us run a successful event. Please contact Shanna if you are willing to be our team captain. The CFA team and volunteer sign-up will be at the gym starting this week.
For more information check out the HeartStrings website and read the press release below. Mark your calenders!
GETTING FIT FOR HEALTHCARE
Eighth annual event will provide funds for community uninsured to access healthcare
ASHEVILLE, NC: How many times could you jump rope in two minutes? If you knew that your effort could help save a life, would you be able to do more? On February 6, 2010, that’s just what participants in the HeartStrings fundraiser will be discovering for themselves.
Now in its eighth year, HeartStrings gives people the chance to exert themselves—literally—to raise money to provide necessary medical care to uninsured men and women throughout the county via Project Access. Over the last year, Project Access physician volunteers have contributed more than $14 million of free medical care to the low-income uninsured of Buncombe County. Over 3,500 people were able to receive the medical care they needed—even life saving specialty care like heart surgery—for free. While doctors are not paid for their work in Project Access, funds are needed to pay for programmatic essentials such as eligibility screening, medications, durable medical equipment (like wheelchairs and crutches), case management, language interpretation, and other services that ensure that patients receive comprehensive, high quality care.
HeartStrings has a long tradition of combining fun and fundraising with physical fitness. “We’re thrilled to be bringing CrossFit to this year’s HeartStrings fundraiser,” says Miriam Schwarz, CEO of Buncombe County Medical Society, the organization that administers Project Access. “This is a type of workout that benefits you in your daily life and can be scaled to your level of fitness. Whether you are athletic or not, whether you are young or old, you get from this type of workout the following benefits: cardiorespiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, balance, and agility.”
The CrossFit workout at HeartStrings will consist of warm up/stretching, 10 minutes of two alternating exercises, and cool down. “We will teach people how to do some basic Crossfit exercises properly and safely,” says Coach Shanna Duvall, co-owner of CrossFit Asheville, the organizer of HeartStrings’ athletic activities, adding, “We chose activities that use minimal equipment and are adjustable so they’re accessible to any level of exerciser, which was one of our goals. No one should be excluded from fitness, just like no one should be denied necessary medical care.”
CrossFit teams are asked to raise at least $200 per individual team member. Your team can be anyone—your colleagues from work, your friends, or your family. Past teams have included cadets from the Asheville Police Academy, lawyers from Van Winkle Law Firm, physicians and staff from Asheville Cardiology Associates, Asheville Anesthesia, and Pisgah Family Health, and Project Access patients, to name a few. The goal is to raise $40,000 for the 2010 event. Local businesses donate prizes which are then awarded to the top three fundraisers. This year, HeartStrings organizers will also be announcing the “fittest” individuals in three categories—couch potato converts (vigorous exercise 1 or fewer times/week), weekend warriors (vigorous exercise 2-3 times/week), and athletic aces (vigorous exercise 4 or more times/week). Participants will also get HeartStrings t-shirts, snacks, and other gifts. Everyone will have a fun time raising money for a great cause while getting fit.
Your help is needed. For information on joining or forming a team, call the Buncombe County Medical Society (BCMS) at 274-2267 or register directly online at bcmsonline.org/heartstrings. To donate money, prizes, or to serve as a sponsor, call the same number, or e-mail miriam@bcmsonline.org.
BCMS would like to recognize our sponsors to date: Asheville Anesthesia Associates, Biltmore Farms, CarePartners, and Lynn and Bob Kieffer.
Formed in 1885, Buncombe County Medical Society is a voluntary professional association of over 850 physicians. The Buncombe County Medical Society is the physicians’ voice advocating for the health of the medical profession, the health of the patient, and the health of the community. BCMS Project Access, established in 1996, leverages the generosity of these physicians to provide primary and specialty medical care to low-income, uninsured residents in the community. Buncombe County commissioners continue to be the primary funding partners for administrative staffing and medication assistance for Project Access.
New Year’s Day Paleo Potluck Brunch/WOD/Lectures
New Year’s Day WOD & Paleo Potluck Brunch
To kick off our 90 Day Paleo Challenge we will be hosting a work-out followed by a potluck brunch on New Year’s Day. This will be a time to bring your friends and families to observe some CrossFitters in action and hear some lectures on the benefits of choosing foods that were around during the Paleolithic era and have any questions/concerned answered.
Topics of discussion will include:
- Food Choices and Stress Response by Coach Corey Duvall
- Real World Application by Ethan Fesperman
- The Reasons We Eat by Matt Baldwin
- Volunteer Real-life experiences with Paleo
Despite perhaps being a bit tired and sluggish from New Year’s Eve festivities we want to get those wanting to work-out started around 9am to have the first work-out start at 9:20. Depending on the number of those participating we will plan to have the next waves go at 9:45 and then 10:10 if needed.
Lectures and eating will begin at 10:30. We hope to have everything wrapped up by noon.
The success of this event (especially the food) is dependent on each of YOU! The point of the potluck is to share and experiment with various paleo recipes. We will provide recipes for all the dishes provided. This way if you taste something you enjoy you can take the recipe home with you.
Some resources for recipe ideas:
- EveryDayPaleo.com
- MarksDailyApple.com (Right hand column says “Eat Primal” with many recipes)
- PaleoFood.com
Please email Shanna (ShannaDuvall@gmail.com) to RSVP for this event. In the RSVP please include the following information:
- Dish you will be bringing with recipe
- Number of guests
- If you will be participating in the WOD and if you have a preference for which time slot you would like to do.
- If you would like to give a testimony on your experiences.
Please note the following:
- The WOD will be limited to present members.
- Members coming to eat/listen to lecture are NOT required to work-out only encouraged. Keep in mind that if you feel in less than optimal condition on New Year’s morning, you probably are not alone. Haha
To reduce anticipation the New Year’s Day WOD will be the final work-out from the Carolina Fitness Challenge recently competed at CF Durham.
125 Double-unders or 375 singles
100 squats (body weight only)
75 kettlebell swings
50 burpees
25 thrusters (115/75lbs or 70% of thruster 5RM or 60% of thruster 1RM)
For time.
This is what I would consider a survival WOD. Meaning you do what you can to just get through it in the 20 minute time limit.
Looking forward to it! -Shanna
Crossfit Asheville’s First Endurance “Adventure” WOD was a success!
Thank you to all who participated! We look forward to tackling Mt Pisgah again next year! Special thanks to David and Kathy Hughes as well as Micah Pulleyn for organizing and assisting the rest stops!
For August in lieu of the normal get to together we are planning something a little different…
On Saturday August 15, 2009, starting at 8am we will meet at the parking area across from the North Carolina Arboretum entrance, on Brevard road, at the park on the river. The “WOD” starts at the “Mountains to the Sea” connector and goes to the top of Mt. Pisgah (17 miles away). Along the way we will have some challenges set up. These will be spaced throughout the route, and consist of fun and challenging task and skills. There’s no time limit, and no official time will be kept, the end goal will be completion of the event. Bring enough water and snacks to last the first couple hours; we will have a support vehicle with extra water to meet up with the hikers at rest area sites along the route.
After achieving the summit, we will set up at the campground, and share in a cookout and campfire for participants along with their non-participating family and other members who could not come for the hike. This open to one and all.
We will reserve a camping site for Friday and Saturday nights, when you sign up for the hike/cookout let us known if you want to campout one or both nights, once we confirm a # of campers we can determine how many sites we need. We need to know this ASAP to make the reservations. Camp sites are $20.00/night min 2 nights, once we know the number of people who want to camp we will split up the cost for the sites. We need to confirm the exact number but usually 2-3 tents are allowed per site.
For the cookout we figured it’s easiest to charge a $ 10.00 fee for the cookout/campfire per person, that way if you’re hiking, you don’t have to worry about a dish. Normal cookout fare but we will have plenty for the strict paleo eaters to partake of. Sorry no alcoholic beverages since this is a national park campground.
Please either sign up in the gym or email ShannaDuvall@gmail.com to confirm/get further information.
Sourwood 5K and Cheshire Pump and Run.
Congratulations to our very own Coach Shanna for taking first place over all in the Chesire Pump and Run and to Coach Corey for taking first in his age group!
Also attending was Sean Clickner who turned in a new 5k PR of 25:47 before adjusting for his excellent benchpress.
CFA T-Shirts Now Available!
CrossFit Asheville is again offering two designs to our clients and friends. The “future of fitness” and ”root of fitness” arel now available for just $20!
Crossfit Asheville’s First Endurance “Adventure” WOD
For August in lieu of the normal get to together we are planning something a little different…
On Saturday August 15, 2009, starting at 8am we will meet at the parking area across from the North Carolina Arboretum entrance, on Brevard road, at the park on the river. The “WOD” starts at the “Mountains to the Sea” connector and goes to the top of Mt. Pisgah (17 miles away). Along the way we will have some challenges set up. These will be spaced throughout the route, and consist of fun and challenging task and skills. There’s no time limit, and no official time will be kept, the end goal will be completion of the event. Bring enough water and snacks to last the first couple hours; we will have a support vehicle with extra water to meet up with the hikers at rest area sites along the route.
After achieving the summit, we will set up at the campground, and share in a cookout and campfire for participants along with their non-participating family and other members who could not come for the hike. This open to one and all.
We will reserve a camping site for Friday and Saturday nights, when you sign up for the hike/cookout let us known if you want to campout one or both nights, once we confirm a # of campers we can determine how many sites we need. We need to know this ASAP to make the reservations. Camp sites are $20.00/night min 2 nights, once we know the number of people who want to camp we will split up the cost for the sites. We need to confirm the exact number but usually 2-3 tents are allowed per site.
For the cookout we figured it’s easiest to charge a $ 10.00 fee for the cookout/campfire per person, that way if you’re hiking, you don’t have to worry about a dish. Normal cookout fare but we will have plenty for the strict paleo eaters to partake of. Sorry no alcoholic beverages since this is a national park campground.
Please either sign up in the gym or email ShannaDuvall@gmail.com to confirm/get further information.
July 11th CFA Family Pot Luck and WOD a great success!
On July 11th members of CrossFit Asheville were hosted by our very own Katie N. at her residence here in Asheville. Good times were had by all participating in a strenuous WOD with lots of hill running and then some great food and company. Rumor has it that the ladies of CFA enjoyed a “girls night out” after the main party.
