Take a look at our newsletter this month.
OCTOBER 2019
NEW CANS ON THE BLOCK
For the better part of 2018, I suffered from minor, but annoying back pain. I don’t know exactly what started it (most likely something stupid I did at the gym), but what mattered is it was sticking around. Then, one day I was at home, bending down to move a box of files from one room to another, and “snap!” Debilitating pain hit me all at once. I could tell this wasn’t the regular old aches that become the background radiation of every CrossFitter’s life — this was a real injury. It would be four weeks before I managed to crawl my way back into the gym, and even then, I had to stick with the light weights; I couldn’t even attempt my favorite exercise, the power clean. That’s when I brought my woes to Greg Hammond. Chances are you know Greg by his Instagram handle, @concept2greg. While we were catching up, I mentioned my back pain struggles. Turns out he had a similar injury in the past, and the way he dealt with it blew me away: CBD oil. Now, I’d heard the hype around cannabidiol oil for some time, but I thought it was just that — hype. A lot of praise for the stuff seemed way too good to be true, something we see all the time with health industry fads. But here was a man I trust, without any ulterior motive, telling me about how he overcame his back pain in weeks thanks to CBD oil. I decided I may as well give it a shot. I got some hemp extract in tincture form and started putting a few drops on my tongue a day. I wasn’t a fan of the taste, and I was still skeptical if this stuff was really going to work. But within a week, I was back to lifting heavier weights at the gym and moving without pain. Maybe there was something to this whole CBD thing after all. I started talking with my team about it, and, to my surprise, most of them already used CBD oil regularly after a workout! While scientific research on the benefits of CBD are still ongoing, everyone at team O2 had similar experiences of eased recovery after using the hemp product. Naturally, the gears started turning.
Being in the recovery business, it was an easy leap to want to combine the benefits of O2 with those of CBD oil. Taking the extract as drops on the tongue was awkward and unpleasant, so what if you could get all the same benefits within a great tasting beverage? It sounded impossible, but then again, so did creating a successful oxygenated recovery drink. The struggle was getting the taste right. We tried so many different strains of CBD, and the results always tasted like drinking O2 out of a bong. A big problem was that the hemp industry is still very much like the wild west at the moment; many strains may as well be bathtub gin. But, after a long search, we found Oleo, a manufacturer of a strain of CBD oil with zero THC and a proprietary microencapsulation process that eliminates taste. This was our game-changing ingredient. So, I’m excited to announce that by the end of this month, we’ll be rolling out our first two flavors of O2 + Hemp CBD: caffeinated Pomegranate Guava, and caffeine free Peach Pear. These 12-ounce cans have slightly less caffeine and electrolytes than our base O2 formula, but add 10 milligrams of hemp extract with no THC. You get the great taste and oxygenated benefits of O2, alongside the recovery power of CBD oil — and without the bad taste and fear of failing a drug test. O2 + Hemp CBD will be available online to our core customers exclusively before we expand toward regular sales later this year. This is by far the most cutting-edge product we’ve ever offered, and we’re excited to hear what you think!
Cheers,
–Dave Colina Founder, O2
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DON’T BE ‘THAT GUY’ THE 3 CARDINAL RULES OF EFF
The average businessperson reads and composes more than 120 emails every day, but there is an overwhelming amount of business emails that seem to be written with no apparent regard for the reader. A massive chunk of people’s workdays is wasted wading through irrelevant, unclear, or incomprehensible messages. To remedy this issue, it’s vital to understand the keys to effective online communication, both to stem the tide of annoying and unnecessary emails and to protect your reputation as a professional. Here are three rules for effective email communication. 1. TIGHTEN IT UP. When your message is sitting in an inbox packed with dozens of others, it’s essential to respect your reader’s time. Make the contents of the message clear from a glance at the subject line. Your subject line is what will draw the attention of the recipient — or lead them to skip over it altogether — so be specific and relevant.
In the body of the email, your reason for emailing, as well as all the important points, should be immediately clear. Keep it as concise and as transparent as possible.
WAIT, CBD IS GOOD FOR ATHLETES?
The benefits of cannabidiol, or CBD oil, on epilepsy, back pain, and a wide array of other conditions have been widely touted in the media. But what about regular old muscle pain? As Dave mentions on this month’s cover, the research surrounding the use of CBD oil for workout recovery is still ongoing, but many athletes have already made this helpful substance a key part of their routine. Here’s why. BITING THE BURN As a nonsteroidal anti-inflammatory drug (NSAID) and a muscle relaxer, athletes are finding CBD works wonders to relax after a tough workout. This is supported by a review in the scientific journal Frontiers in Neurology, which, after compiling the results of 132 original studies, concluded that the oil helped decrease pain and inflammation, while improving mobility. This is exactly the kind of relief people need after a workout, especially if they have to go to work or keep up with their kids after hitting the gym. ANY DAY, ANY TIME An interesting property of CBD is the way it affects our energy. At low doses, the oil works as a stimulant, similar to caffeine but without the jitters. At higher dosages, it acts as a mild sedative, helping reduce anxiety and giving users more restful slumbers. Thus, small doses of CBD, or CBD mixed with caffeine, are ideal after a morning workout for that extra kick to get you through the day. If you hit the gym in the evenings, then a higher,
noncaffeinated dosage is the perfect nightcap to avoid sore muscles keeping you awake. PLAYING FAIR Due to the 2018 Farm Bill, hemp-derived CBD oil is legal, but some athletes might worry that using it could cast their performance in a negative light. Don’t worry — the sporting world has acknowledged its legitimacy. As of last year, the World Anti-Doping Agency declared CBD is no longer on its list of prohibited substances. CBD oil may aid your recovery, but it’s more akin to consuming electrolytes or caffeine than it is to steroid use. There’s a lot to like when it comes to CBD. We at team O2 are proud to bring this amazing method of recovery to boxes across the country.
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2. WRITE LIKE A HUMAN BEING. Many professionals assume that the need for brevity means they can get away with short, robotic missives. Managers are especially guilty of this, sending out single-sentence messages in all lowercase letters with nary an emotion. We get it; you’re busy. But it’s worth taking an extra moment of your time to craft an email that carries the human element as well. It’s important to take a professional tone and to keep communication brief, but you can still write, to some degree, like you talk. This will show recipients that you take communicating with them seriously. 3. FOR THE LOVE OF ALL THAT IS HOLY, REPLY TO THE EMAILS YOU RECEIVE. Again, you’re busy, and you’ve got to prioritize your work, but consistently ignoring emails is a clear sign of negligence and will make you unpopular among your coworkers. If you don’t have time to think of a clear answer, a simple confirmation that you received the message goes a long way. While you can safely ignore all those companywide filler emails you receive each week, you need to show your coworkers and contacts that you’re willing to put in a little effort and that you’re on top of your responsibilities. ECTIVE EMAIL COMMUNICATION
COMBINING COMMUNITIES
TADD RUBIN AND CROSSFIT MYRTLE BEACH
To be a co-owner of one of the most venerable CrossFit gyms in South Carolina, you need experience and perspective. That’s exactly what Tadd Rubin brought to the table when his box, CrossFit Myrtle Beach, merged with CrossFit Driving Formations and held the CrossFit Myrtle Beach name. Combining two gyms can be precarious business, so we sat down with this longtime CrossFitter to find out how Myrtle Beach not only survived, but thrived. “Even though CrossFit is one big culture, there are other cultures within it,” says Tadd, who first became an affiliate in 2013. “Gyms can be very different from one another,” he explains. “When merging methods, coaching styles, and cultures, you have to be dynamic.” For Tadd, having that dynamic flexibility means communicating the reasoning behind every change clearly to coaches and members alike. “Now we’re one big happy family,” he adds proudly. With a huge membership that ranges from 3-year-olds to retirees, CrossFit Myrtle Beach is certainly a big family. Together with Dwayne Harris and Steve Schuessler, Tadd has worked to ensure the gym meets all the needs of his community. The box includes a cafe, meal prep services, health and wellness programs, athlete phase training, and kids’ programs. And that’s not all — the gym has developed a digital service as well. Having done CrossFit since around 2007, Tadd still finds room for innovation as an affiliate. His box has begun introducing members to a new app “Meals & Fitness as Rx.” This professional meal-planning and activity-logging tool helps people stop counting calories and start sticking to their fitness goals. “The app can create entire grocery lists for our members,” Tadd explains, adding, “We don’t want to just tell people to do box jumps. We want to teach people about whole body health.” Despite its size post-merger, CrossFit Myrtle Beach has maintained its family-friendly feel. Tadd attributes this to the gym’s core values: passion, humility, community, and determination. From what we saw, they certainly have all four of those qualities in spades. #werolldeep
EDAMAME DIP
INGREDIENTS
• 1 1/2 cups frozen shelled edamame (green soybeans), thawed and cooked • 1/2 cup water • 1/4 cup chopped red onion • 3 tbsp chopped fresh cilantro
• 2 tbsp rice vinegar • 1 tbsp olive oil • 1/2 tsp salt • 1 1/2 tsp chili garlic sauce (such as Lee Kum Kee) • 1 (16-oz) can cannellini beans or other white beans, drained
DIRECTIONS
Place all ingredients in a food processor, and process until smooth. Serve immediately, or cover and chill.
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Page 1 Put CBD in O2? Oh Yes We Did. Page 2 The 3 Cardinal Rules of Effective Email Communication Add This to Your Recovery Routine Page 3 Edamame Dip Recipe How to Make Box Mergers a Success Page 4 Tips for Women Climbing the Business Ladder
‘WOMEN, WORK & THE ART OF SAVOIR FAIRE: BUSINESS SENSE & SENSIBILITY’ While Mireille Guiliano is best known for “French Women Don’t Get Fat,” her book on healthy eating and balanced living, authorship is actually her second career. Before she took up the pen, Guiliano was president and CEO of the French Champagne brand Veuve Clicquot. She developed Veuve Clicquot’s reputation in America almost single-handedly over a 20-plus year career, and now she has chronicled that success in her 2010 bestseller “Women, Work & the Art of Savoir Faire: Business Sense & Sensibility” — a guide to climbing the corporate ladder geared specifically toward women. Just as “French Women Don’t Get Fat” upended the typical diet book format, “Women, Work & the Art of Savoir Faire” leaves the usual business book style behind almost immediately. As Guiliano writes in her introduction, “This isn’t another business book that tells you how to ‘succeed’ or ‘get the corner office.’ Yes, of course, you’ll find advice on getting ahead and getting promoted … but more than that, you’ll find advice on being happy and living a good life, even while you are making the biggest contribution you can to the workplace. That’s why I dare to talk about style, and clothes, and food, and wine, and entertaining, and LIFE in a business book. We don’t work in a vacuum.”
A WOMAN’S GUIDE TO CORPORATE SUCCESS
handshake, choosing catering for a business dinner, dressing for success, and putting together an effective presentation. Guiliano has plenty of experience to back up her counsel and shares amusing anecdotes about the food and beverage industry, French culture, and her own journey along the way. There are no easy three-step solutions here, only long-term goals and strategies. What really makes “Women, Work & the Art of Savoir Faire” unique is that it caters specifically to women in pursuit of high-
powered CEO or CFO jobs. Guiliano covers circumventing prejudice right alongside choosing a dress and tips on being the perfect lunch date. Still, both men and women will come away from this book with ideas about how to achieve success without sacrificing the pleasures French women hold so dear.
Guiliano is true to her word. Between the covers, readers will find advice on topics as far-ranging as developing the perfect
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