Wednesday 7/30/14

Heaving snatch balance
3-3-3-3-3 – progressive loading

*We’re not looking to get as heavy as possible. We just want to get some good technique work in catching the bar overhead in that good bottom position.

10 min AMRAP
5 power snatch (135/95)
10 burpee box jump overs (24/20)

*Score for rounds and reps

A change in attitude

Often times, all you aspiring CrossFit athletes get to see is me being a hard ass in the gym. I make you run and do burpees. I tell you to add more weight when you’re too timid, or take weight off when you’re over confident. I push, pull, yell, kick, and berate. Sometimes it works and we get to witness your awesomeness in all its glory. Other times… At least there’s always tomorrow, right? What you don’t get to see is the “behind the scenes” of coaching. This will be my first blog trying to expose you to what goes on the other 23 hours a day that you don’t see me.

Believe it or not, your coaching doesn’t stop once you walk out the door.  We do a little ‘after-actions’ report every night on our way home. We talk about each others performance as coaches. This usually takes up much of our time since; just as you are growing as athletes, so too are we growing as coaches. We also talk about you. Yes, you. Amy and I have had countless conversations about each and every one of you. Ya… I guess you could say we talk about you behind your back. We celebrate your successes that day, and we go over the things that you need to work on next time. The most difficult part of these conversations is coming up with solutions for your weaknesses, imbalances, and/or attitudes. These talks are often frustrating and leave us feeling inadequate as coaches. Your successes are OUR successes. So when you come in and have a bad day in the gym…. Ya, we feel you. Amy and I are constantly trying to improve ourselves. We read blogs, articles, and books. We truly want to give you the best that we can. That being said: ‘You can lead a horse to water, but you can’t make it drink.’ What does that mean? We could be the absolute best coaches in world (don’t worry, we don’t think we are); but unless you, the athletes, are open and ready to be better… Well, there’s not a whole lot we can do.

The subject of this very first blog will simply be “attitude”. What is your attitude when you come into the gym? What’s going on inside your head as you walk through the door and see the WOD? There’s been a terrible epidemic sweeping this country. Technology has become so advanced and does so many things for us that we’ve forgotten what we as individuals can accomplish on our own. Take a second. What’s the first thing you thought when you saw the workout today?

Knowing most of you for the better part of a year, I’m going to guess that your first thought was something similar to this… “Holy hell. I don’t know if I can do all that.” Was I close? Did you really question your ability to get through a workout? Did you say, “I just hope I make it through 1 round.” Did you already start doubting yourself? STOP!!!!!

We’re better than this.

It’s simple. We have to start believing in ourselves. Easier said than done, right? Maybe….

“Believe in ourselves? Well… I mean… I know that the workout won’t literally kill me.” Do you? Because a lot of you come in acting like it already did. I can tell it’s been torturing you all day. I see some of you switching your times or taking your name off the schedule completely. You come in already sweating bullets and we haven’t even started the warm up yet (I’m well aware that it’s 100 degrees outside right now. It’s a figure of speech.) In your head, you’ve already quit. You’ve already checked out of the workout. You’re defeated.

I want every single one of you to try something. I want you to say out loud: “I’m going to kill that workout.” It doesn’t matter what you really feel inside. Has anyone ever heard that if you’re in a bad mood you should smile at other people? Supposedly it’s supposed to put you in a better mood (sounds like some Dr Phil/Oprah ridiculousness to me). It actually works. Just try to stay in a bad mood while you randomly smile at people. You can’t do it. Well, the same goes for your workouts. “I’m going to kill this WOD.” Try it. You have to say it aloud. Because eventually you actually WILL kill your workout. You’ll smash a PR, or just feel awesome in general during a daily WOD. Then guess what happens. The next time you say “I’m going to destroy that workout”, something amazing is going to happen. You’re going to start believing it. It will start small – just a small hint of confidence. Your fear and anxiety will be replaced by the tiniest bit of excitement. You’ll crave that feeling of awesomeness again, and again, and again. “I’m not just going to survive this workout. I’m going to crush this WOD. I’m going to make this WOD my b*%$#.” Say anything positive about the workout. Say it loud and say it proud. Eventually your mind will catch up.1972290_482596201844306_2024762606_n

Your body is only limited by the boundaries your mind places on it. Change your attitude about working out and I guarantee you’ll see massive improvements.

Get fit, stay fit.
-Coach Doug

Tuesday 7/29/14

Handstand walks

Muscle ups  OR  1 pull up + 1 ring dip if you don’t have muscle ups
Sit ups

200 m run between rounds



Monday 7/28/14

Front squat
6-6-6 @ 60% of 1 RM

*Rest 1-2 min between sets

10 min AMRAP
5 hand stand push ups
10 toes to bar
30 ft OH walking plate lunge (45/25)

*Score for rounds and reps



Adding a 6am class and introducing Matt as an intern coach!

IMG_8092-1Intern Coach – Most of you have seen Matt around the gym and also checked out his crazy awesome WOD times on the board. We’re excited to announce that he will be starting a coaching internship with us. He will be shadowing us as we coach classes, helping to keep things organized and answer general questions. Feel free to leverage him for help, he’s very knowledgeable and an incredibly nice guy.

6am Class Monday, Wednesday and Friday – We will also be opening up a 6am class on Monday, Wednesday and Friday. There are a couple of rules that are going to go along with this. We’re not expecting this class to be busy at first, so – if you plan on coming to the 6am OR the 8am class, you MUST get your name on the schedule the night before so that we can plan our morning and coaching schedule accordingly. If we don’t see anyone on the schedule when we go to bed, we’re not going to set our alarm for 5:00am just in case. If your name is on the schedule, we will expect you to be there for class. If we get up early, come in at 6 and you cancel at the last minute because you just really want to hit that snooze button, or decided you’d rather just make breakfast, you are going to have some VERY unhappy coaches and there is going to be some sort of a penalty. So remember, once you sign up, you are committed and you will be there.

As a result of the longer days – Doug and I are going to start splitting up coaching shifts. We definitely prefer both being here at the same time, we enjoy working together and also think that it is beneficial to you guys to have two coaches at all times. However, it just won’t be feasible for us to both be here from 6am to 8:30pm. So, we’ll still try to double up on coaching as much as we can, but just a heads up that we won’t always both be here as much as we have been previously.

Let me know if you have any questions!


Saturday 7/26/14

20 min AMRAP
30 box jumps (24/20)
20 push press (115/75)
30 pull ups

*Score for rounds and reps

Friday 7/25/14

Hang power snatch
5-5-5-5-5 – progressive loading

5 rounds
200 m sprint
Rest 1 min



Kaitlin’s Story

“When are you due?” a customer asked as I was helping her find the mascara she was looking for. After I stood there in shock for a couple of seconds, I quietly responded “I’m not pregnant”. That was hard to hear, but I needed it. She made me take a long hard look at myself and come to terms with the fact that I hadn’t just gained “a couple pounds since high school.” When I graduated high school I was 135 and I had gained about 35 pounds since. For a while I tried to tell myself that the weight gain was because of birth control, thyroid problems or stress. But in reality I had gotten caught up with life. Since graduating high school I became a manager and now worked 40 hours a week, I found love and I had a house to take care of. I didn’t think about what I ate and I worked out maybe 6 times a year, even though I had a membership at a gym that was open 24/7.

As I was browsing Facebook on my lunch a couple days later I saw that my friend knew some people who were opening a CrossFit gym and classes were free for 2 weeks. I had heard about CrossFit before, but I didn’t know much about it. So I decided to set up a time to try it out, and I even convinced my co-worker, Kasee, to try it with me. August 3rd 2013 was the most terrifying day of my life. From the moment I woke up I knew what awaited me when I got off work. I was going to try CrossFit. I had butterflies all day and I had never been so scared to work out before. But I knew I needed to change something and maybe this was going to be it for me. As I pulled up to the gym my butterflies got worse, but I stepped outside my comfort zone and took a leap of faith.

I managed to live through my first work out. I could hardly walk for 2 days but I did it. So I decided to sign up to finish the on-ramp classes. Over the next month I discovered so much about myself, although mostly my weaknesses and fears. Even the warm ups tested my will power. I couldn’t jog 400 meters or even jump rope. I had a lot to learn. The work outs didn’t get any easier. I had never touched a barbell before; let alone thrown a bunch of weight around. I was awkward with the barbells. As Doug described it, I was like a bumblebee. According to physics, I shouldn’t have been able to do the movements; but somehow I managed to do them. With each passing on-ramp I kept getting a little more comfortable.

When I finished my on-ramp classes, I was still terrified. Now I had to do the real workouts. I would always tell myself “I can’t do that!” so I wouldn’t go. I would “cherry pick” workouts. I would only go to the ones that I thought I could manage and nothing that really challenged me. I would always rely on my workout buddy to go with me. As much as I was starting to love Crossfit I wasn’t truly committing myself. If Kasee decided to cancel the class most of the time I would too. I used her not going as an excuse to not go myself. The first 4-5 months were rough, I went maybe 2-3 times a week. I wasn’t improving as much as I wanted to and I wasn’t losing weight. I had actually gained weight when I first started (I know it was muscle but still). Kasee eventually stopped going all together and although I was sad to lose my workout buddy, it was probably the second best thing to happen in my journey. I started committing myself more.

I started coming in consistently and not just here and there. I made myself come in 3-4 days a week no matter what was happening at work, home, or if there were wall balls in the workout. I was shocked by the PRs I had in such little time. I felt amazing, I no longer had to use a training bar for everything and other people were noticing how well I was doing. I have been able to PR almost every movement I have tried and I’ve even crossed off a goal on our 2014 goal board (20lbs PR!). I hadn’t really noticed how much better my wod times were until Amy and Doug brought it to my attention. A workout that would have taken me 17 minutes 3 months ago took me 12 minutes now. I went from using a black band for pull-ups to a red band in 2 months.

Not only were my lifts getting heavier and I didn’t have to scale my workouts as much, but my clothes didn’t fit anymore. My weight loss hit me fast. I hadn’t lost more than 5 pounds in the first 4-5 months I was doing CrossFit, but as soon as I started going consistently I started losing weight. The weight loss came as a surprise to me, I didn’t notice much change when I looked in the mirror and I hadn’t really weighed myself in months. My mind set had switched from weight loss to getting my lifts heavier and being able to do a pull-up. Easter weekend I stepped on the scale and I was shocked, I had lost 25 pounds in just a few months. I couldn’t believe my eyes, but I was so happy.


Initially I hadn’t changed my diet much except I stopped eating fast food and drinking soda. When Amy told me they were doing a nutrition challenge I decided to do it. I had gone Paleo before, not as strict as the challenge but what did I have to lose? During the challenge – from March to June – I felt amazing and had so much energy. I slept better and I excelled at the wods. I didn’t get as tired as I used to and I didn’t get as sore. Whenever I went to eat something I would hear Doug in my head “Don’t eat a meal unless it has protein.” During the month of the challenge I lost an additional 7 pounds and I couldn’t believe the lifting gains I had just because of my diet. I still haven’t come to terms with how much weight I have lost and how strong I have gotten. I still shock myself when I make a lift that I didn’t think I could make. After the challenge was done, I had lost a total of 37 pounds since I first started CrossFit.

It has been a physically and emotionally difficult journey. I remember wanting to break down in tears because I couldn’t do a handstand or because I missed my PR. CrossFit has taught me that failure is acceptable and it gives me something to strive toward. As I get stronger my lifts are feeling more and more solid and I feel like I am making progress. It is now turning into a mental game for me. I find myself saying “I can’t do anymore” or “I can’t lift that much” but then I do. I am really focusing on pushing myself past what I think I am capable of, whether it is attempting a lift with more weight than I think I can do or getting more reps than I think I can. Even if it’s one more rep or 10, I am going to push myself harder. I am so excited to see how much I improve as I am about to start my second year of CrossFit and I can’t wait to see how much everyone else improves. I am happy that I have such amazing coaches and a wonderful CrossFit family who will help you achieve anything you want.e9b76c1ee82c5aa27f0a008a4092eada


Thursday 7/24/14

5 min AMRAP
5 power cleans (135/95)
5 push press (135/95)

Rest 2 min

5 min AMRAP
10 deadlift (135/95)
10 burpee lateral hops

Rest 2 min

5 min AMRAP
5 front squats
5 box jumps

*Score for total reps



Wednesday 7/23/14

Strict press
5-5-5-5-5 @ 80% of 1 RM

5 rounds
8 strict pull ups
16 KB snatch (53/35) – 8 each arm



Tuesday 7/22/14

For time
1000 m row
50 thrusters (45/35)
400 m run
21 KB swings (53/35)
50 double unders
50 sit ups
21 ring dips
400 m run
30 box jumps (24/20)
30 wall balls (20/14)




Monday 7/21/14

Fittest in the parkStrength:
Pause back squat
3-3-3-3-3 @ 80% of 1 RM

*Pause for 3 seconds in the bottom of each squat. Rest 1-2 min between sets

10 min AMRAP
10 1-arm DB thrusters (45/25) – 5 each arm
10 sit ups

*Score for rounds and reps



Saturday 7/19/14

3 rounds
400 m run
30 med ball cleans
15 pull ups

Friday 7/18/14

6 rounds
15 wall balls (20/14)
15 KB sumo deadlift high pulls (53/35)
15 KB swings (53/35)



Thursday 7/17/14

Hang power cleans (135/95)
Box jumps (36/30)

20 double unders each round



Wednesday 7/16/14

Push press
5-5-5-5 @ 75% of 1 RM

*10 GHD sit ups between sets

EMOM for 10 min
3 deadlifts (75% of 1 RM)



Tuesday 7/15/14

5 rounds
400 m run
15 OH squats (95/65)
10 burpee lateral hops


Monday 7/14/14

Happy birthday to Deanna!!!! Hope you had a wonderful day yesterday.


Front squat
7-7-7 @ 80% of 1 RM

1, 2, or 3 rounds
20 pull ups
30 push ups
40 sit ups
50 air squats

*If you finish 1 round under 5 minutes, then do 2 rounds. If you finish 2 rounds under 10 min, then do 3 rounds.



Saturday 7/12/14

100 double unders


5 rounds
10 knees to elbow
20 DB snatches (45/25) – 10 each arm


30 burpees

*Score for time.


Friday 7/11/14


IMG_8505Happy birthday to Ryan! We’re excited to have you in here and help you get back into it!

Split jerk
3-3-3-3-3 – progressive loading

10 min AMRAP
5 hang squat cleans (135/95)
10 pull ups

*Score for rounds and reps


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