FWCF Podcast: Recent Episodes

Kyle Stark

Podcast from Ft Wright CrossFit

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Why?

That is the number one question I have gotten from people when I mention the 48hr rowing challenge. I recognize that I may be a little crazy to even consider the challenge, but this is my best effort at explaining why someone might want to do this.

As human beings we are wired to evolve to be more comfortable. Our brain is constantly working to figure out ways to make things easier or more efficient for our body, and as a society we have followed the same trend. As Michael Easter said in his book The Comfort Crisis, “We are living progressively sheltered, sterile, temperature-controlled, overfed, under-challenged, safety-netted lives.”

We need to occasionally step outside of that comfort zone and try something that makes us uncomfortable. We need to shore up our ability to deal with stress, and practice the skills that help us deal with that. The 48hr row isn’t about seeing who can row the most meters(although we are keeping score) it’s about how you respond when you are tired, when your body is worn out, when things aren’t “easy”. People will experience a lot of emotions over 48hrs, and have several breakthrough moments. The novelty and excitement wears off after about 8 hours, around 16 hours you start to get really tired, at 24 hours you realize you’re only halfway and self doubt rears its ugly head, at 32 hours you look around at the people that are still going and are inspired by their tenacity, at 40 hours you realize that it doesn’t matter how long it is, you can continue indefinitely, at 48 hours you’re elated, you’re not tired anymore, you’re a new more resilient version of yourself.

It’s not very often that we totally unplug ourselves and focus on one thing. This row is an opportunity to have a sole mission for 48hrs. For 48hrs you will focus on rowing, preparing for rowing, stretching for rowing, eating for rowing, and sleeping for rowing. For 48hrs you will work on 1 thing.

For me that is why I do these types of challenges. To push outside my comfort zone, to see how I deal with stress, to practice focus and excellence. In my experience the carryover has been huge to the rest of my life. I constantly look for small things in my life that I can do to improve, to get just .5% better, to pursue excellence. All of that I learned doing these types of challenges, and selfishly I want to continue to tap into that. After all that type of fortitude is a perishable skill, and one that needs to be tested and refined.

The 48hr row isn’t just about the participants. I envision this as a community event with some people rowing. I want people to come hang out, to row a bit, to talk, to eat, to play games, and to generally enjoy the community. Growth and development of the community is the real goal, with inspiration and kinship at the heart of it. Sharing time and experience with people that are on the same path, and share the same passion for being the best version of themselves. Our community is great, period. This is just an opportunity to come together for 48hrs and see it in action.

So please come hang out, have a beer, row and talk to me for a bit(or just talk), have some food, and enjoy the community

Why Big Fish?

I’ll post a little bit of the description from their website, and a short video explaining the naming of their foundation below. But their mission and vision very much aligns with our “why” behind doing the challenge, and that is why we picked them!

“We create opportunities for veterans to attend events and make meaningful connections that bridge their military experiences into their future. We do this through hosting events ourselves, and partnering with like-minded non profit organizations that understand the power that comes from small-scale, meaningful events.”

The story behind the Big Fish name is also great, and I encourage you to watch this short video and then ask yourself “What am I doing today to be a Big Fish?”

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Hello!

It’s been a while since we have been able to plan to do events so we wanted to go ahead and let everyone know of what is coming up in the next couple of months. Full details on all of these events will come out as the event gets closer. If you have any questions, please contact us at info@ftwrightcrossfit.com.

June

  • 18th - Kids classes resume with Coach Jack
  • 19th - 1st of 4 training rucks, see the FB event for full details

July

  • 1st - Tickets go on sale for MBB
  • 4th - MURPH!
  • 7th - 30 minute zoom discussion with Coach Kate on Kid’s Nutrition
  • 11th - In house ‘Merica Competition
  • 12th - Zone 90. Classes at 8am and 10am. (30 athlete limit per class)
  • 14th - 30 minute zoom discussion with Coach Kate on Performance Supplements
  • 17th - GoRuck Event
  • 18th - Barbells & Boy Bands Ladies Night (6-9pm)
  • 21st - 30 minute zoom discussion with Coach Kate on Nutrition in Female Athletes
  • 25th - Stacey Strong WOD & cookout
  • 26th - Kids Day Camp for ages 7+ (12-3p)
  • 28th - 30 minute zoom discussion with Coach Kate on Identifying disordered eating patterns

August

  • 15th - Mustache Barbell Bash - team of 4 competition

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FWCF COVID-19 Outbreak Response Plan

The health and safety of our community is our top priority.

Therefore, as we all consume information across a wide range of outlets including the media, vendors, and social media channels, it is vital for all of us to remain aware and responsive to the ever-changing status of the COVID-19 outbreak.

Rest assured, we are in contact with health officials and others in our industry and we continue to monitor the situation. We will rely upon the Kentucky Department of Health or other state agencies, as well as the Centers for Disease Control (CDC) and the WHO for guidance.

At this time, there are no actions currently suggested for our operations and we look forward to seeing you! However, as recommended by the World Health Organization, we ask that you “stay home if you feel unwell … and follow the directions of your local health authority.”

We encourage you to seek guidance from health agencies for up-to-date information:

The Kentucky Department of Health COVID-19 update page

The latest updates from the WHO on the virus

The WHO’s recommendations for the public to reduce exposure

A live-tracker of the spread of the disease from Johns Hopkins University.

We are also taking precautionary measures to help minimize the risk for our community. Please note the changes below, and contact us with any questions.

  • Remove Chalk Buckets

    • This is a very shared piece of equipment. Please plan to bring your own “chalk ball” if you need it, and limit sharing it.
    • Installed 4 additional Hand Sanitizing Dispensers

    • 2 by each equipment disinfecting station, 1 by kids room, and 1 in lobby

    • Increased stock of towels and lysol for disinfecting equipment
    • Eliminate Saturday “free community class”

    • For the time being this class will be limited to active members of our gym, and not open to the public.

    • Educate and encourage members on RX’ing their hand washing

    • We have posted graphics of proper washing and preventive measures in both bathrooms

    • 20s of scrubbing while washing your hands is RX’d, any less is a “no rep”
    • Please, please stay home if you’re feeling sick
    • For the time being we will limit partner workouts and shared equipment
    • Our coaches plan to end classes 5min early to have athletes disinfect their equipment

    • Please be responsible and disinfect your equipment. Your diligence here is the most effective thing we can do as a community.

    • We encourage you to leave kids at home if that is an option, as children and the elderly are the most at risk.
    • We will start to offer “at home” options for each daily WOD
    • Computers (Music and Check-In) are for coaches only now, athletes are asked to check in on their phones.

Thank you for your understanding as we navigate this situation.

Kyle Stark

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Happy March!

Thanks to all volunteers and athletes that participated in our inaugural Distinguished Games masters competition! In March we will evolve our focus to barbell cycling. This doesn’t mean we will be hanging it up for the conditioning and skills...just means that we will see an increased focus on cycling. Our benchmark tests in March touch an element of cycling in a different way. We will see the Cali Bear, Gwen and DT -- get ready! Cali Bear will hit the heavy barbell with the 225/155 EMOM x 30 clean & jerk. Gwen will allow the athlete to pick their poison for loading in the unbroken moderate to moderate-heavy cycling. And finally...DT the most classic barbell cycling test we’ve got -- 5 rounds of fun with the moderate-heavy barbell.

Upcoming events in March:

March 9 - Flying Pig Training Group starts. Signups on the long table.

March 14 - Beer Mile. Additionally, we will be doing "Take Home Bags" for the Ronald McDonald House. We have the supplies but we need your help in stuffing the bags!! We will be making the bags between 10a to 10:30a before the Beer Mile begins.

March 20 - CrossFit Kids Pop-Up Class. 9a to 9:30a (3-7 yrs old) and 9:30a to 10a (8 and up).

March 29 - CrossFit Kids Day Camp. 12p to 3p (7 and up) $25, sibling discount available. $30 for non-members

Please email info@ftwrightcrossfit.com if you have any questions about these or any other events.

Thanks,

Jonas Russell

General Manager

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Founder’s StoryWe started FWCF in August of 2012 because we had seen a dramatic improvement in our own lives, and we wanted to share that with others. Personally I found CrossFit in 2010 while researching fitness programs to get in shape for the military. I had recently graduated college, and had little to no direction in my life, which translated to, little to no self confidence. I decided to join the military to try and find some direction and purpose in my life. Secretly, I hoped it would give me some self confidence and leadership skills also. I started CrossFit and quickly fell in love with it. My body started changing, and as I struggled through long workouts I began to develop some grit and confidence in my abilities. I felt great physically, but more importantly I felt great mentally. As my way to “give back” to CrossFit I decided to volunteer at the 2011 Central East Regional, where I met Greg Glassman(the Founder of CrossFit). He asked if I was coaching, and then asked if I planned to open my own affiliate. I said “no” to both questions, to which he responded “you should, you have the fire, I can see it in your eyes.” Granted it may have just been his sales pitch to get another affiliate on the books, but it set me on a trajectory that I am still on today. I got my CrossFit L1 the next month, my CrossFit Weightlifting the month after that, and my CrossFit Mobility the month after that. I started coaching Fall of 2011, and then went out on my own in the summer of 2012 to open FWCF.

When we opened we were living on passion and grit. We loved CrossFit, we met some great people, and we were just trying to help people lead healthier lives. I also coached every single class, we lived on Steph’s salary alone, and we dumped every dollar we made back into the business; buying equipment, expanding into a larger space etc… We didn’t take a vacation for 3 years, and there was no such thing as “sick days,” there was no one else to coach! Then we started to grow enough to “hire” a few coaches part time, Steph and Liz both started coaching 5AM 1 day a week. We focused so much on coaching in the beginning, we wanted everyone to feel like they got individualized coaching every time they came in(as they should.) When we got to a certain point with coaching we realized that to grow we needed more structure. That was when we began to focus on our “class experience,” we started leading the class through warmups, we signed up with Wodify so clients could track their workouts, and our motto was “make this the best hour of your clients day.”

Now that we have good coaching, we have good class experience, it’s time to invest in infrastructure. That was when we decided to build the new gym, which turned out to be a much longer process than we anticipated, but that allowed us more time to work on the business itself. Since we have moved into the bigger space we have spent our time defining our vision, and building the business to support that. Our vision for FWCF has always, and will always be, to help people achieve a baseline of health and fitness so that they can go outside the gym and apply it however they want. They can have the general health and fitness to take their kids on a ski trip, to run a 5K with their friends, and to help a family member move! With that clear vision in place, we have tried to reach more people by optimizing our class experience, refining our on ramp procedure, expanding our class schedule and variety of offerings, and constant pursuit of coaching excellence. We are currently delivering on that vision at a level we never have before. Our team is bought in, and they live and breathe that same passion we had when we opened the gym. The future is bright, and I can’t wait to experience it with all of you!

Announcements* Sunday CrossFit 45 is back to regular schedule, 10AM on Sundays * Saturday 1/25: Only 6:15A and 7:30A, NO 9AM class * Sunday 1/26, 12PM, Katy Young Memorial Workout.

+ Non-members are welcome, please have them fill out the waiver ahead of time at ftwrightcrossfit.wodify.com by following the “Free Trial” menu.

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2020 Nutrition Challenge Looking for all the details on our upcoming nutrition challenge? Check out below!

6 Week Team Nutrition Challenge

  • What the What? A team nutrition challenge?

    • That’s right! Once all participants are signed up we will arrange them into teams (number of team members per team depends on number of signups) AND assign a coach to that team! That’s right, the coaches are doing the challenge too, and their points count to the team also!
    • We will be utilizing the Wodify Rise app to record key metrics, tasks during the challenge. Doing those challenges will earn you points, and give you a place on the leaderboard. Weekly we will add up the points for each team and send out a team leaderboard.
    • So how do I win? You don’t! Your Team does! The winning team will all win prizes, and maybe a little something extra for the Top Point Scorer and Coach!
    • Why?

    • We decided to try the team format so we could assign people to a coach that could help guide them through the process, and keep them accountable. And we love team challenges!

    • When?

    • Starting January 2nd, 2020. Ending February 13, 2020.

    • Signups will Open December 22, 2019 and close January 1st, 2020.
    • How Much?

    • $99 plus taxes and fees (Includes the challenge and 2 InBody Scans)

Sign Me Up! What should I do?!

  • Buy your ticket today Here
  • Download the Wodify Rise App on your phone
  • Head over to Acuity Scheduling to schedule your Inbody Scans Here

Daily Tasks Food Journal: Record your food in the Lose It app, and then upload a picture of your final macros for the day to the Wodify Rise App.

  • 10pts for hitting your macros
  • 5pts for being a little off (7 grams)
  • 0pts for being way off

Exercise:

  • We want you to attend structured classes as much as possible, so we are giving you 5pts for attending class
  • If you are exercising on your own or doing another physical activity, at least 30minutes in duration, we will give you 1pt for that.
  • 0pts for a rest day

Every Week Tasks Took a Rest Day: The body needs time to recover, so we are giving you 8pts if you take 1 rest day per week.

Measurements:

  • This will be a weekly task(Sunday) that can earn you 10pts

    • Body Weight:

      • Hop on the scale at the same time every week (ideally first thing in the morning with an empty bladder)
      • Wear similar clothing for accuracy
      • Always use the same scale

        • Using non-stretch tape (fabric tape) we will measure and record:
      • Neck: Measure just above your collarbone.

      • Chest: Measure around the largest part of your bust and back
      • Waist: Measure just above the navel at the narrowest point
      • Arm: Measure above your elbow at the fullest part
      • Thigh: Stand up and measure the fullest part of your upper leg.

Weekly Challenge ScheduleSleep Challenge 01/02 – 01/09

Sleep plays a huge role in our recovery and in how we function. This week make sure you are getting at least 8 hours per night!

  • 8+ hours = 5pts
  • 6-8 hours = 3pts

Water Intake 01/09 – 01/16

Doctors recommend drinking at least 64 oz of water per day to maintain hydration levels and maximize our health. Did you drink 64oz a day this week?

  • Yes = 5pts
  • No = 0pts

Mindful Eating 01/16-01/23

Are you paying attention to what you’re eating while you’re eating it? Eat all your meals this week without your phone, without TV, and other distractions.

  • Yes = 5pts
  • No = 0pts

Mobility Challenge 01/23 – 01/30

Mobility and stretching play a huge role in overall health and wellness. This week practice 15min of mobility per day.

  • Yes = 5pts
  • No = 0pts

Mindfulness Challenge 01/30 – 02/06

Practicing gratitude will help improve mental health and bring joy to your life.

  • What are 3, things you are grateful for today?
  • What would make today great?
  • Daily affirmation, "I am......."
        * Yes = 5pts
        * No = 0pts
    

Lay off the Booze 02/06-02/13

Alcohol piles on a lot of empty calories. This week lay off the booze and feel the benefits!

  • Yes = 5pts
  • No = 0pts

Inbody Scans

  • Initial Scan 15pts
  • Final Scan 15pts

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Weightlifting ClassIntroducing Weightlifting with Coach Jonas! He is a Level 2 CrossFit and Weightlifting coach that is passionate about helping you improve. Classes are for all levels of weightlifters, and everyone is encouraged to attend.

When: Classes will meet every M/W @730P, and Fridays at 630P. First class will be 1/6/20, and will run for 4 weeks, finishing 1/31.

What: 1 hour classes focusing on Olympic Weightlifting movements. You can expect to do those movements, squats, and other accessory lifts

Why: To improve strength and technique in the Olympic weightlifting movements.

How Much: $120

FAQ

What if I can’t make every class?

-Totally understandable, you will have access to the programming that you can do on your own.

What does a typical class look like?

-Snatch or Clean and jerk, pulls with the same movement, squats, and 1 other accessory strength movement.

What if I have other questions?

-Contact Coach Jonas at jonas.russell2@gmail.com

AnnouncementsCrossFit Kids:

Day Camp this Sunday (12/15) from 12pm - 3pm with Coach Liz! Sign up sheet at the gym!

Sweat with Santa (12/21) 9am - 9:30a (3-7 yrs old) and 9:30a - 10a (8 and up)

Ft. Wright Barbell Blend

*Opening this Saturday (12/14 7:30a - 10:30a)!

*The coffee bar will be open every Saturday in December!

Holiday Schedule:

12/24 7:00a and 9:00a

12/25 - Closed

12/26 6a, 9a 12p and 5:30p

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December Programming FocusHo, Ho, Ho Holddd up. It’s December!? Where did they year go, people. Regardless, we are here, and we are way fitter. We will be doing a year recap of the NC60 program that will highlight everything from benchmarks, hero workouts, and some thoughts and musings about what we learned over the year. It’s important to remember that fitness and health is a journey. No one gets fit from one workout...it’s the accumulation of work and effort over time that leads to fitness and ultimately health. If you worked hard, showed up, and push yourself when/where appropriate, there is absolutely no doubt you got fitter. Let’s end the year with a whole lot of positivity and even more amazing workouts.

Before we dive into December, let’s do a quick recap of the month of thanks, November. The goals for November were pretty straight forward -- have a hell of a lot of fun post-Open, kick-off the Wendler 5-3-1 cycle, and get after our monthly benchmarks: Jackie, Helen & Cali Bear. We saw each of these workouts three times over the course of 2019. Hopefully, this final test pushed a few more athletes over the hump on some PRs!

As we tackle December, we will be focusing on ending the year with some serious fitness. Wendler will wrap up in early December giving athletes an opportunity for PRs on the Push Press & Front Squat 1RMs. In addition, we will also take the gains from Wendler and apply those to the 1RM Clean & Jerk and 1RM Snatch toward the end of the month or right after the new year. We’ve also got our final run at California Love in December as well as a few planned retests of some other “crowd favorites” from the year. Earlier in the year we launched a series of NCFIT named workouts (Speed Demon, Point Break, Push.Pull, Rip Cord...etc.). In December, we will see these NCFIT creations pop-up week by week to get the blood pumping and the PR bells ringing. Last but not least, we’ve got a few special things up our sleeves for the holidays. We will see a “12 Days” workout coming toward the end of the month as well as a couple of classics for XMAS Eve and New Year’s Eve. Looking forward to a month of really fun and really challenging workouts. Let’s send 2019 out with bang.

Schedule and Activities* FWCF Nutrition Challenge

+ 1/2/20-2/13/20
+ More details to come!
  • CrossFit Kids

    • Winter Day Camp 12/15 @12P-3P, $25 and signup sheet is at the gym
    • Sweat with Santa 12/21: 9-930A(Ages 3-7), 930-10A(Ages 8+)
    • Holiday Schedule

    • 12/24: 7A and 9A

    • 12/25: Closed
    • 12/26: 6A, 9A, 12P, 530P

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With the New Year quickly approaching, nutrition and healthy eating is at the front of a lot of peoples minds. All the information and meal prepping can be overwhelming, so we compiled a list of our top 10 kitchen tools to help make meal prepping easier. Feel free to add your own secret weapons for meal prepping into the comments.

1.The InstapotUnless you’ve been living under a rock the last couple years, you’ve probably heard of the Instapot. It rocks, and heres why: it does it all, from slow cooking like a crockpot to fast cooking like a pressure cooker. You can make entire meals in 1 pot, or you can slow cook meats in it. We use ours a lot to make large quantities of brown rice (theres a button for that) and for cooking chicken that will easily shred

2. Food ScaleYou’re going to need something to measure out all that healthy food you’re cooking, so finding a reasonable easy to use scale is important. We aren’t weighting things down to the microgram, so a basic scale will be sufficient.

3. Non-Stick SkilletI do believe in having a quality non-stick skillet, but I don’t think you need to spend a ton of money on one either. In my experience the expensive ones lose their non-stick property over time also (especially if you put them in the dishwasher). For that reason I prefer to get more “middle of the road” skillets and just know that I’ll have to replace them every couple years.

4. Non-Stick Baking SheetOn the same lines as the non-stick skillet I like to stick to middle of the road sheets also. Having a set with various sizes is always helpful too. That way if I’m cooking something small I don’t have to wash the big pan (cause they don’t fit in the dishwasher). There is good variety in this set, and they are made with steel instead of aluminum.

5. Stainless Steel Mixing BowlsStainless steel is non-porous(easier to clean) and these bad boys also have a silicone bottom so they don’t slide all over the counter when you mix things. This set also comes with lids, so if you make guacamole for your favorite CrossFit coach you can seal it up and help it stay fresh till you bring it in.

6. Sharp KnivesHaving the right tool can make all the difference. After almost slicing our fingers off cutting up sweet potatoes, Mrs Stark and I decided to invest in some better Kitchen knives. I still like the idea of buying a good set to start with, and then replacing individual knives as needed over the years. This has been huge for us, and made all the chopping we do much easier.

7. Various Cutting BoardsI love the idea of using wood cutting boards, but the cleaning and maintenance of them has never appealed to me. We keep it simple with these plastic cutting boards. They have a rubber grip, which is great because my hands are always wet while cooking. They also have that little groove towards the edge that catches all the juices before they run all over the counter, game changer.

8. Glass Measuring CupsI’ll go into my affinity for glass over plastic more later, when I talk about food storage but in general I prefer glass over plastic. This set of Pyrex glass measuring cups are durable, and can handle hot liquids also. For example if you need boiling water you can just heat it up in the microwave, and not have to worry about the health concerns associated with heating plastic in the microwave. It’s also great for measuring out portions for meal prepping.

9. Measuring SpoonsDo yourself a favor and get 2 sets of these. As the old saying goes “ Two is one, and one is none”. Inevitably you will need one that is already dirty, so having 2 sets will alleviate having to wash the only measuring spoon you have. These are crucial for being able to add the correct amounts to your meal prepped food.

10. Glass Food Storage ContainersGlass over plastic, always. There is a lot of talk about the negative effects of heating up your food in plastic containers in the microwave. If you want to do the research and form your own opinion I’ll leave that up to you, for me I would rather be safe and just use the glass containers. In my experience the food tastes better out of glass anyways. Note that you will have to remove the plastic lid before microwaving, and if you eat large meals you may need to invest in some larger containers. For Steph and I this size works pretty well.

Honorable MentionThe Traeger grill is like cheating. Everything we have cooked on it has been delicious. It uses wood pellets as fuel instead of propane or charcoal, which gives everything a great flavor. It also has the ability to cook at higher temperatures than a traditional smoker, so you don’t have to wait 16hrs for that pork shoulder. The price tag is the only drawback on this bad boy, but hey it’s an investment into eating really good food for the next 10 years!

Holiday Schedule and Announcements* 11/27/19: Regular Schedule, NO 630PM Class * 11/28/19: Closed, Happy Thanksgiving * 11/29/19: 9AM CF Class, 10A-12P Open Gym, 12P Zone Class, Closed @1P * 11/30/19: 6:15A/7:30A, NO 9A or Open Gym * 12/1/19: Closed

CrossFit Kids

  • Pop Up Kids Class: 11/26 @9A
  • Day Camp: 12/15: 12P-3P, signup will be available 12/2
  • Sweat with Santa: 12/21: 9A-930A(3-7yrs old) 930A-10A(8yrs+) games, workouts, and pictures with Santa

Wanna see the workouts for Festivus Games? Here you go! Sign up, before it sells out!

Festivus Workouts

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Personal Training vs Group TrainingIt’s a common misconception that CrossFit is done exclusively in a group environment. Most people picture large groups lifting weights, sweating, and working out together. However CrossFit doesn’t lose it’s efficacy when applied to the 1-1 model, in fact it can be better. Both training environments have their pros and cons, it’s up to the individual to decide which is best for them.

Group training without a doubt makes up the majority of people’s CrossFit experience. The group environment can be extremely motivating, and many people compare it to when they used to train with a sports team. Having other people around you will help most people to push beyond their preconceived limits, and keep their intensity higher than individual training. Group training also creates a bond with your fellow classmates, which helps to keep you motivated and creates accountability to your fellow students. We have all experienced the guilt trip from our classmates when we come back, having missed a particularly hard workout. As for limitations group training can be intimidating for the beginner. New people are fearful of being “left behind” in a class, or of being judged by their fellow classmates. This nervousness can create anxiety which leads to missed workouts and what we call “cherry picking”. That fun term is when you check a workout beforehand, and skip the ones that you will struggle with, only showing up on days that you think you will excel. A second drawback to group training is the limit on individual attention. We have spent a ton of time training our coaches to give individual attention to everyone in class, but the reality exists that they can’t watch every rep of every student in class.

Personal training does make up a smaller portion of the folks doing CrossFit, but I would wager to say it’s higher than you think. CrossFit is defined as “constantly varied functional movement performed at high intensity”. No where in that definition does it say “in a group setting”. The same beautiful principles that make CrossFit effective in a group setting also make it effective 1-1. The major upside to doing CrossFit 1-1 with a coach is the individualized attention you receive. You have a coach that will watch every rep of your workout, maximizing your safety by refining technique, and maximizing the efficacy of the workout by adjusting loading and volume for your individual fitness level. For example say we have a workout that includes bar muscle ups, and you have yet to master that skill. Your coach can prescribe a scaled movement that will help progress you to bar muscle ups, based on your individual limitations. The level of accountability is also much higher with personal training. You have an appointment with a coach, they are there waiting on you, you show up. In a group setting it can be easier to “blend in” and miss a couple days before the coach notices that you haven’t just been attending a different class time. The coach is also watching every rep, and making you accountable for meeting the movement standards. There is also more flexibility with Personal training. Can’t make a specific class time? PT typically has much more availability. Feeling super sore from a previous workout? PT can modify the workout. Slipped on the ice and tweaked your ankle? PT can be modified to work around your injury.

Both forms of training have their benefits, and it really is hard to say which is better. Personally for me the answer is both. I love the motivation of being in a group setting, but sometimes I need the individual attention to work on a movement or skill. When I was training for a competition last year I knew there would be swimming, so I took 1-1 swim lessons. I’ve also needed help with my endurance, so I paid a coach to come up with a training plan. For me the perfect mix would be group classes 5x a week, and 1x a week PT to work on a new skill, or refine my technique. Someone newer to CrossFit, with a restricted schedule may be better off with 3x a week PT and 2x a week group. The best schedule is just like the best training plan, individualized to the person doing the training. New to CrossFit and want to know more, or learn about our different training packages? Click Here to schedule your No Sweat Intro. Already into CrossFit and want to learn a new skill or refine your technique? Click Here to schedule a Goal Review.

Holiday Schedule* 11/24: CrossFit 45 and then closing at 11AM for Coaches Meeting * Pop Up Kids Class: Wednesday 11/27: 9A-930A (ages 3-7), 930A-10A (ages 8+) * 11/27: Regular Schedule, no 630PM class * 11/28: Closed, Happy Thanksgiving! * 11/29: 9AM CF Class, 10A-12P Open Gym, 12P Zone Class, Gym closes at 1P * 11/30: 615A Zone Class, 730A CF Class * 12/1: Closed

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Kyle and Bryan discuss 3 questions that were recently asked in the FWCF Member Group

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Tell me about Weightlifting ShoesRecently there was a post in our FWCF Member group asking about weightlifting shoes, why get them, what to use them for, and which ones were the best. Naturally I have an opinion on this, so I thought I would cover some the basics in this weeks blog post.

What do Weightlifting shoes do?

There are 2 main goals for weightlifting shoes. The first is to provide a stable platform while you are lifting. In comparison to regular tennis shoes, weightlifting shoes are heavier, have a hard incompressible sole (traditionally made of wood, but now plastic), and typically some sort of strap or straps near mid-foot. Those things help us to feel like we have a more stable platform while lifting. There is also a raised heel in lifters, which brings us to the second goal of weightlifting shoes, to help mechanical angles in the bottom of our squat position. The raised heel in weightlifting shoes means your ankle has less dorsiflexion to do, to achieve the optimal angles in the bottom of your squat.

Why should I get them?

There is no short answer to this question, as there are a lot of factors to consider. If you already have a good squat with good mobility, then it may be a good idea to get them. If you don’t have good positioning in the squat you would see more benefit in working on your mobility to achieve those positions. The weightlifting shoe will help with optimizing ankle dorsiflexion, but it isn’t magically going to give you that flexibility. Spending time working on that specific mobility will “magically” give you that flexibility. The other potential drawback is that if you are newer to squatting mechanics then the weightlifting shoe can blunt some of the feedback that you would get wearing normal shoes. What I mean is that the harder sole of the shoe will make it more difficult to get the feel for proper squatting mechanics. Along those same lines if you do have weightlifting shoes you shouldn’t use them as a crutch and wear them every time you squat. You also need to spend time in that deep squat at full dorsiflexion, and continually try to improve your squat mechanics.

When should I wear them?

For squatting movements! Back Squat, Front Squat, OHS, Snatches, Pistols, and Cleans are all great times to wear the weightlifting shoe. It could be argued that some of the pressing movements can benefit from the “more stable platform” of the weightlifting shoe also. You should not wear them while deadlifting, as the raised heel we discussed earlier will put you in a less optimal position for deadlifts. Personally I save my weightlifting shoes for when the weights are above 80-85% just like a weightlifting belt.

Which ones should I get?

At this time most of your “big name” shoe companies will have similar shoes that are all good in their own right. Reebok, Nike, and Adidas are the most popular by far and are priced similarly enough. I wear the original Adidas Adipower lifters, and have had them for about 6 years at this point. They’re only worn 2-3 times a month so they should last for a long time (which is good for a $200 shoe). The Adidas just happens to fit my narrow foot better than the Nike Romaleos did at the time. You can find weightlifitng shoes in store or online at www.roguefitness.com

Intramural OpenWe are in the final week of the Open, and had some amazing performances last week! The Jonas Brothers retained their lead over the Outlaws overall, with the Chosen Ones, and Stacks on Stacks on Stacks in third and fourth respectively. Congrats to our top scores this week!

  • Top Mens RX’d Scores: Ryan Brown/Vince Lanning/Bryan Welker
  • Top Mens Scaled Scores: Michael O’Hara, Lee Geraci, Chad Hatfield
  • Top Womens RX’d Scores: Catherine Sanburn/Morgan Zimmerman/Shelby Kaiser
  • Top Womens Scaled Scores: Karley Jaracz, Leah Volpenhein/Dawn Beahr

Reminder 20.6 will take place this Saturday, immediately following the 9AM class!

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Stay on Track During the HolidaysWhile it may seem like the holidays are still a long way off, we have Halloween that can easily derail nutrition and put us on a downward spiral leading up to Thanksgiving. Thinking of the big 3 holidays coming here are a few tips to help you from getting off track.

  1. Nutrition. Keeping your nutrition in check will help keep you motivated and prevent the backslide of the holidays. One of the ways that I keep from going off the deep end with sweets is to eat before. I don’t rely on the family get togethers for my nutrition, I eat my normal healthy food before, and the temptation to “snack” or eat sweets is nearly eliminated. I compare it to going to the grocery store hungry, where you want to impulse buy everything in the store, and going when you aren’t. You can also add on hydration to this section. Make sure you are still consuming the correct amount of water daily, as that will help you feel full and less likely to snack.
  2. Stay consistent with your workouts. If you have to travel for family functions try to squeeze in a workout before leaving, or if you are staying all night try to do a bodyweight workout in the morning. Bonus points if you can get some of your family to do it with you. An example would be a 20min EMOM: Odd minutes do 15-20 squats, Even minutes do 10-15 Burpees.
  3. Prioritize your health. You spend the rest of the year making your health a priority, don’t let a change in schedule and routine throw you off. Make decisions that contribute to your healthy lifestyle and not ones that are detrimental to it. Watch the liquid calories, those add up quickly and contribute nothing positive to your overall health.

Intramural Open* Congrats to this weeks top scores:

+ RX Men: Jack Howard/Chad Simms/Nathan Wassler
+ RX Women: Catherine Sanburn/Morgan Zimmerman/Stephanie Stark
+ Scaled Men: Michael O’Hara/Matt Wright/Chad Hatfield
+ Scaled Women: Allison Moss/Sarah Kennedy/Katey Blood
  • FitAid Fan Moments:

    • Morgan Frey: 1st HSPU
    • Shelby Jones: 1st HSPU
    • Nimra: RX’d the Scaled WOD!
    • Current Overall Standings:

    • Jonas Bros

    • The Outlaws
    • The Chosen Ones
    • Stacks on Stacks on Stacks

Announcements* No kids class 10/31, Happy Halloween! * 2 more weeks of The Open! Reminder our 20.6 will be 11/9@1030AM * Nutrition Challenge coming January 2020!

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Front Rack Mobility TipsLast week in our member Facebook group I asked for questions that we could answer on the next FWCF podcast. I got some great questions, and we are currently organizing those to make for an interesting episode (maybe 2). I also got a few questions that would be difficult to answer in podcast form, and that would be better answered via video. One of those questions was asking for Front Rack Mobility tips, so here is my Top 3 Drills to improve your front rack mobility, along with a demo video for each. Enjoy!

  • Super Front Rack Stretch
  • Banded Lat Stretch
  • Barbell Front Rack Stretch

Intramural Open* Congrats to this weeks top performing athletes!

+ Mens RX’d: Ryan Brown/Matt Reilly/Tony Lastoria
+ Men’s Scaled: Lee Geraci/Tim Witham/ Marc Sabin
+ Women’s RX’d: Catherine Sanburn/Leah Cole/Kate Grise
+ Women’s Scaled: Shelly Reilly/Allie Reilly/Erica Witham
  • Current Team Standings

    • Jonas Brothers/The Outlaws/The Chosen Ones/Stacks on Stacks on Stacks
    • Week 2 FitAid Fan Moments

    • Kellie V. for besting her previous score by 100 reps!

    • Sean Pace for doubling his goal reps!
    • Katey Blood for her first T2B!

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Stop Reacting to EverythingReaction. Recently I found myself struggling. At work, at home, everywhere. I felt like I was working all day but not accomplishing anything, I was trying to be a good husband and father, but just felt empty like I was going through the motions. This went on for close to 2 weeks, and I was just burnt out. Mentally, physically, the whole 9 yards. I started journaling as an exercise to get in the habit of writing more, and one day I just poured everything I was feeling out on the page. That felt great, but ultimately it provided much more than an emotional release. It provided me with a road map to what I was feeling and how to get past it. I realized that I was reacting to everything. I was waking up reacting to the baby waking me up, so from the very beginning of my day I was reacting to something that I had no real control over. Then from there I was in a rush trying to get my things done, before our older daughter woke up and I had to react to her needs. Then I would go to work and try to figure out what needed to be done for the day. All the while I was reacting to every email, or situation that came up. To every little piece of information that came across my desk. All day long reacting to my environment.

It never occurred to me, because I hadn’t written out what was frustrating me. Once I had it in front of me it was clear why I felt the way I did, and then the solution was easy. I needed to take control of the things that I could, and forget about the things that I couldn’t. Charles Swindoll said “Life is 10% what happens to us, and 90% how we react to it” Inevitably there will be things in our life that we can’t control, that’s fine, and they should be treated accordingly. If I can’t control or change it, then I’m not going to spend my time and energy worrying about it. As for my situation it was an easy fix. I started going to be and getting up earlier. I can control what time I get up, I can’t control what time the baby gets up. So I started getting up 30 minutes before the baby’s wake up time, and I did the things that I needed to do to get ready for the day. If the baby slept in a little then I got more done than I needed to, even better I could get a head start on getting things ready for our daughter. If he woke up a little early then I still had most of what I needed done. Boom I was starting my day with a “win” and felt very productive. Then it was simple to fix what was happening at work, I needed a list. Each night before I go to bed I go to a note on my phone and I make a list of the things that I need to accomplish the next day, and of the things I would like to accomplish. This is something that I used to be very good at, but had somehow gotten out of the habit. I could probably write a whole post about how I prioritize that list, but we will save that for another day.

Those were 2 very small adjustments that were easy to implement, and they made all the difference. My mental health improved, I felt and became more productive, and all of that carried over into my family life. Life stopped happening to me, and started happening for me. Since I went through this and had my little “reaction epiphany” I have talked with a few other people and been able to help them with similar situations. The mentality behind it doesn’t just have to apply to work situations either, it can also be tied to food. Maybe you are really strict on your diet during the week, but then you go out to eat with friends on the weekend and the “wheels fall off”. It doesn’t have to be like that. What if you recognized this was happening and came up with a plan to avoid or minimize this binge. What if you ate a full healthy meal before you went out? Then maybe all you get is a salad and dessert. Instead of eating all the bread on the table, a salad, a full (unhealthy) meal, and dessert. Just like that you still got to have your “cheat meal” but didn’t go completely off the rails. Side note: I do this all the time for budget reasons; eat at home before going out to eat so I don’t spend $200 trying to get full at the restaurant.

There it is, it really can be as simple as identifying what you’re reacting to and coming up with a plan. So what is it that you’re reacting to?

Announcements* Trick or Treat Event this Saturday: All are welcome! Get your free tickets here so we know how much candy to get! * Week 1 of the Open is down! Here are your top Intramural Scores:

+ Top Male RX’d Scores: Matt Reilly/Andy Zimmerman/Jack Howard
+ Top Male Scaled Scores: Lee Geraci/Evan Alexander/Tim Witham
+ Top Female RX’d Scores: Catherine Sanburn/Leah Cole/Morgan Zimmerman
+ Top Female Scaled Scores: Emma Schmidt/Allie Reilly/Erica Witham
+ Fit Aid Fan Moment of the Week: Emma Schmidt doing 20.1 in a boot!!!

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5 Tips to Survive The CrossFit OpenIt’s here, The Open is here. This marks the 10th iteration of the CrossFit Open, and my 10th time being subjected to the evil wizardry of Dave Castro. Whether it’s your first time or your 10th time, here are some tips to help survive The Open:

  • Signup! This seems obvious but there seems to be less excitement about The Open this time, and a lot of “we just did it a few months ago.” While that may be true it is also a benchmark year, it’s the 10th Open, and this is the first time it’s being held in October to start the 2020 Games season. If you’re a member at FWCF and you plan on coming to a Friday class over the next 5 weeks, then you’re going to do the workout anyway so just signup Here
  • Accept that there are things you can’t control and focus on the things you can. In the next 5 weeks you are almost guaranteed to be hit with a workout that a) you can’t complete RX and/or b) a movement that you have never done. That’s ok! You can’t control what crazy little things come out of Dave Castro’s twisted mind. What you can control is your response to it. Instead of saying “I can’t do that”, say “I haven’t done that yet”. Instead of just throwing in the towel and saying “I’m not going to even try”, just go in and do your best. That is all you can realistically expect of yourself, to give your absolute best effort and rest in the fact that, that is enough.
  • Avoid “leaderboarding”. Spending time comparing yourself to other people will never bring you joy. There will always be someone younger, more fit, or better looking than you. That’s life. Be content that you gave your best effort and wherever that lands you on the leaderboard doesn’t define your effort.
  • It’s about the journey. We are all on this “Fitness Journey” together, and we all have the same goal of becoming a better version of ourselves. It doesn’t matter if this is the beginning of your journey, or your 10th time doing The Open: we are all just trying to improve ourselves and lead better lives. Don’t worry about your scores or that you are 13,461st place in the world. Feel pride that you showed up, that you took the test, and that you are still on your journey.
  • The Community is alive during The Open. This is the only time during the year that every CrossFitter in the world is doing the same workouts. When you meet a fellow CrossFitter in the airport in Bangladesh you can laugh and talk about how rough 20.5 was, and that “Dave Castro is a prick”. In the gym you will see your classmates push themselves way beyond what they have before, and you will see people get their very “first” of some movements. People you don’t even know will be cheering you on, wanting nothing more than to see you succeed. And we will all be doing it together.

To be honest when I started writing this post I was still feeling a little bit of the “oh man I can’t believe it’s The Open again already”. But writing what I love about The Open helped bring it back into perspective, and give me the motivation to have a positive outlook. So there it is, I’m signed up for my 10th Open, care to join me?

games.crossfit.com Announcements* Friday (10/11) - Pop-up Kids Class 9-9:30a (3-7yos) and 9:30-10a (8 and up) * Trick or Treat at FWCF (10.19) https://www.facebook.com/events/921358261557600/ - invite your family, friends and neighbors! This is a FREE event for the community! * Fall Kids Day Camp (10.20) 8 and up years old (12p-3p)

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Do you remember when you first started CrossFit? It was so different, it was new, a complete break from the same old boring gym routines. You looked forward to it everyday because it was a different workout, and the PR’s(Personal Records)!!! The PR’s fell like rain! Every time you did a movement it was a 20# or more PR. Life was good, and you’ve never had so much momentum. The results spoke for themselves, you noticed a change in how you looked, how you felt, and your overall attitude was better. It was like a drug, you wanted more, you started working on your nutrition and the results were pouring in.

Fast forward a year or two and those days seem like a distant memory. Those PR’s, when they come are small 5# wins, or seconds shaved off a benchmark workout. Going to CrossFit has become routine. The workouts are still different, but it’s still “going to CrossFit”. You’ve done all the benchmarks, you know where your strengths and weaknesses are, and you know enough about the program to recognize a brutal workout(or one that will be particularly difficult for you.) By this time you’ve faced the “cherry picking” dilemma, the one where you check the workout ahead of time, and if it’s something you don’t like or struggle with, then you “workout at home”. It’s totally natural, call it self preservation if you will, we avoid the things we know we will struggle with. We have all done it. Usually around this time your nutrition has started to slip too, and when asked you say “I need to get back on it.” But your motivation doesn’t seem to be there, you’re missing the “why.”

If you’re shaking your head yes right now or muttering “exactly” as you read this, then you’ve hit that burn out point. The good news is I’ve been there. I’ve gotten burned out on CrossFit, and I own a dang CrossFit gym! Don’t worry there is hope, not all is lost, I know how to help you get past it. My advice is not what you would think, it’s not to spend more time in the gym, it’s to spend less time in the gym. You might be familiar with Greg Glassmans famous “World Class Fitness in 100 Words” but often overlooked is the last line “regularly learn and play new sports”. That means get out of the gym and use the fitness that you’ve built! He’s not only giving you permission to stay out of the gym, he’s prescribing it! Sign up for a race, or ruck, or dodgeball league. Take your family out west and go hike a mountain. You’ve spent all this time building your fitness, now go use it! Pro tip: if it doesn’t scare you at least a little, then it’s probably not difficult enough.

Now you’re training can have meaning again, there is a clear purpose and goal in front of you. You’re going to CrossFit to train for climbing that mountain, you’re going to CrossFit to train for that marathon. You’re going to CrossFit, and you’re excited about it. Let me clarify: I’m not saying you should sign up for a marathon and only do CrossFit to train for it. I’m also not saying you should quit CrossFit and only train for the marathon. What I’m saying is use the fitness that you’ve built in new ways. Continue to reap the benefits of regular CrossFit training, but add in some specialty training for your event. Maybe instead of going to CrossFit on Saturday, you go run with a marathon training group, or you go to Red River Gorge and hike to prep for out west.

I know I am probably more than a little biased, but CrossFit is the best training methodology for all around fitness. But life isn’t lived inside those 4 walls of your CrossFit gym, it’s lived outside the gym, with people you care about, making memories that last a lifetime.

Announcements* The Open starts next week!!! Register at games.crossfit.com

+ Make sure to look for “Ft. Wright CrossFit” as your affiliate, Note the “.” after Ft
  • Friends and Family Week is this week, bring that someone in your life that needs a little extra push!
  • Parent/Kids Class this Sunday 10/6 at 12P
  • Trick or Treat at FWCF 10/19: 5P-7P.

    • We are looking for someone to do face painting, if you know someone please let Stephanie know!

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5 Tips to Stay Healthy When “Life Happens”

  1. Stay consistent. Don’t skip a day because you think you’ll have more time the next day, something always comes up and 1 day can quickly turn into 1 week. Do something, even if it is only 5min, do something that gets your heart rate up and has you breathing heavily. Even if it’s in the living room, hotel room, or outside early in the morning. Examples: 100 Squats for time, 100 burpees for time, 5RDs 20 pushups 20 squats etc……
  2. Make the time. Your health is a priority, you’re no good to anyone (yourself included) if you’re unhealthy. Block off time during the day to be active and focus on yourself. It’s not selfish, think of it as preventative maintenance so you don’t become a burden on someone else. It may mean that you have to get up 30min earlier, which means you have to go to bed earlier, which means you can’t watch that episode on Netflix. Do it. Netflix is not enriching your life, at best it is distracting you from things that will.
  3. Include other people. Chances are someone else is going through the same thing. Whether they are directly involved with what you are going through, or maybe they have gone through something similar. As humans we are meant to be in community, the lone wolf mentality is exhausting and makes these situations feel impossible. Being in a community that supports you, and wants nothing more than to see you succeed will help you through the darkest times. We get through the worst things when we have a great team. Include that community in your fitness, you’re not only helping yourself to get through it, but also someone else. Be a team player.
  4. Unplug. Take a break from social media. Any comfort you gain from people commenting/messaging you on social media is short lived. Instead spend that time face to face with someone that matters to you. Real relationships are built in person, not via emojis. To go a step further, take a break from your phone. Put your phone away and do something physical. Our phones are incredible pieces of technology, but unfortunately they keep us engaged. They make us feel like we are always on; always available, always connected. Break that connection, and reset. The quickest way to reset is do something physical. Leave your phone at home and go to the gym, leave your phone and go for a run, leave your phone and go do a quick workout in the basement. I know what you’re thinking, “but I need music”. You don’t, embrace what you’re doing, live in the moment that you’re in. Marvel at what your body is capable of, and smile when you hear yourself breathing heavy, that means your doing it right!
  5. Eat correctly. Food is a tool, more specifically it is a fuel. If you put good stuff in then you can operate better. It’s that simple. Eating good makes you feel better physically, which makes you feel better mentally, which helps you get through what’s happening. Oftentimes when we are hit with these hard “life events” we can feel like we aren’t in control, we feel like things are spiraling. Grasp ahold of the things that you can control, like nutrition. We live in a time and place where food is readily available, and not just fast food, real food. Make a conscious choice to eat food that is going to fuel you, not provide temporary pleasure via sugar or rapidly digestible carbohydrates.

Announcements* Friends and Family Week

+ 9/30-10/5, all classes
+ Have them register for a “free trial” on ftwrightcrossfit.wodify.com and that will take them through the waiver.
  • The CF Open starts 10/10, sign up online at games.crossfit.com

    • We will also be doing the intramural open again, register at the link above to make yourself eligible for the draft.
    • Pop-Up Kids Class

    • Friday, October 11th (9a - 9:30a, 3-7yo) and (9:30 - 10a, and up)

    • Parents-Kids Class

    • Sunday, October 6th (12p - 1p)

    • Trick or Treat at FWCF - get your FREE ticket!

    • https://www.eventbrite.com/e/trick-or-treat-at-fwcf-tickets-69673560495?aff=efbeventtix&fbclid=IwAR1viKu1uSwZc7ktX1zbyYXk4G4RH_Q4THXaE5iSqtxMQe1yFkLJs0kItj0

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Will lifting weights make me “bulky”?This is one of the most common questions that we as fitness professionals get asked, and is one of the most commonly seen questions in all sorts of online forums. Before I answer let me assume that by "bulky" you mean an excess of muscle mass, that is way above average. The short answer is "yes, lifting weights can make you bulky", but it can also make you "tone" cause isn’t that what most of us are looking for? Looking athletic but not like Arnold Schwarzenegger circa Terminator, right? Let me start by saying that it is possible to lift weights and build muscle mass, body builders do it all the time. Body Builders also lift weights for the specific purpose of muscle gain by isolating muscles, and using specific proven programs of sets and reps to achieve that goal. Think of it as a very specific way of lifting weights, for the sole purpose of aesthetic muscle gain.

But there are a million other ways to lift that focus on building strength in the muscle that you have. The frequency that you are lifting also plays a huge role. Are you lifting 5x a week, focusing on specific muscle groups each time? Let's say you are lifting 2x a week focusing on the whole body, or maybe 1 day of upper body and 1 day of lower body. Chances are if you are in the latter group then your body wouldn't be considered "bulky" by body builders or the average athlete. Here's a great way to look at it: Does throwing a football 2x a week with your nephew accidentally make you an NFL Quarterback?

Next question, how is your nutrition and recovery? There is a very specific protocol when it comes to muscle gain. Are you consuming at least your bodyweight in grams of protein every day? Are you consuming rapidly digestible protein right after your lifting session? Are you sleeping a minimum of 8 hours each night to recover from your lifting sessions? If not then you're probably not at risk for developing those "bulky muscles".

You absolutely can get bulky from lifting weights, but only if you are intent to do so. If you are following a specific regiment designed to increase muscle mass, eating right for bulking, and sleeping 8+ hours every night. If you are just a recreational weightlifter, or do some weightlifting in your group fitness class 3x a week, then you're unlikely to build those body builder muscles like you see on TV. Remember, those are professional athletes that devote their lives to increasing their physical capacity. They train 6+ days a week, for hours on end, eat a perfect diet, and maximize their recover by sleeping a minimum of 8 hours per night. Lifting weights 3x a week will build strength, increase bone density, thicken your tendons, make you overall more healthy/sturdy, create an overall more functional human body, and build self-confidence. Some might even say it can make you look better naked :)

Announcements* If you ordered a cup or sweatshirt they should be in next Monday (9/23), and if you haven’t paid yet please do so ASAP. * Open Prep Course is still in full swing, with Ring Muscle Ups being the focus tomorrow 9/18 * The Open starts 10/10, sign up here * Friends and Family Week: 9/30-10/6

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Different By Degree, Not By NeedSo I posted some of my writing from here onto our blog yesterday and it received some positive feedback. One reader wanted a distinction for goals changing in CF along with family changes, and as you get older. I think in its most simplistic form all of our goals are the same. We all want to improve and be more healthy. The degree to which we do that is the distinction. For someone that has the ultimate goal of competing at the CF Games they are constantly trying to become more fit, all the while staying healthy and maximizing their recovery. That person may train multiple sessions per day, 5-6 days per week, sleep 10hrs at night, and has to be 100% dialed into their nutrition. But in its most basic form they're trying to be more fit(improve) and be/stay healthy. I think it's important to differentiate that age isn't necessarily a factor in this either, I know of masters athletes that have this same type of goal, and do this same type of training/recovery. For another example lets take someone that has kids, that owns their own business, that doesn't have the goal of going to the CF Games(me :). Their goal is to improve, and to be more healthy. The same goal as the Games athlete but to a different degree. I set my priorities to my family, being healthy for my kids; which to me means being able to play with them AND having the energy to do so. Having the baseline fitness to be able to go out and do things with them at any given time, not being "beat up" from a high training volume and in need of recovery. Over the years I noticed that high training volume would mean that I would be sore, joints would be a little stiff, and I needed more sleep (mind you I already prioritize 8hrs, so I would need 9 minimum.) So I made the shift to a lower training volume. I still want to be more fit and healthy, but it is for my family and not to go to the CF Games. Same goal, but a different degree. What has really been getting me fired up lately is seeing people use their fitness outside of the gym. Some people are doing running events, some are doing adventure races, some are hiking mountains out in Colorado, some are rucking, some are doing CF competitions. Lots of great application for their fitness, and this goes hand in hand with our "Life without limits" philosophy. Training is great, but getting to take your fitness out into the world and experience life is GREAT. For elite athletes it may be taking the competition floor, and getting to use all the skills you have been training. For another person it could be the opportunity to hike Pikes Peak with your spouse and experience a one of kind view. Both are great applications of the fitness that you have been training in the gym, and are a great way to break up what can become a "grind" going to the gym every day. It also gives you motivation as you see that hard work paying off. You may find yourself more fired up to come back into the gym and train for the next time! In my completely biased opinion I think that CF is the best way to train your body for those different types of challenges. It doesn't necessarily replace the specific training that you may need for your event, but it provides a great base of fitness that you can build that specific training on. For example if your goal is to run a marathon, it doesn't replace those 10 and 15 mile training runs, but it does provide the baseline leg strength and cardiovascular/respiratory endurance for the marathon. All of this stuff comes back to evaluating (continually) what your goals and priorities are in your life. Then take those and develop a plan of action for either achieving those, or moving yourself in that direction.

Intramural OpenWho?

-You!

What?

-2020 FWCF Intramural Open

-Participants will be “drafted” on to a team with a Coach for a Captain.

-Each week participants can earn points for their team by performing the workout, with the opportunity to earn bonus points for various tasks (check ins, performance, team spirit etc)

Why?

-We tried this during the Open this March and it was a ton of fun!

-All your friends are doing it.

Where?

-All workouts will be done at FWCF

-Registration will be done at games.crossfit.com

When?

-The Open runs from 10/10-11/7, with a Bonus week 6 WOD just for us

-Each week there will be 1 workout released on Thursday evening, and that workout will be programmed for the regular classes on the next day (Friday)

How Much?

-Registration for the Open is $20 on games.crossfit.com

Current Events-The “Wright” kids camp 9/21 10:30a- 12:30p ages 3-7 years old! $15 for the camp!

-Orders for water bottles go out tomorrow (9/11)

-Orders for sweatshirts go out Friday (9/13)

-Open Prep Course tomorrow (9/11) @630P will focus on Handstand Pushups

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To change your life, change your lifestyleRunning a business is so much harder than I thought. What is even tougher is that as the business gains success you have to get so much better at it. You can level up in revenue and size, but you better level up your business skills also, or you risk becoming stagnant or even back sliding a little bit. You have to learn how to stay ahead of the curve bringing new people in, all the while managing to keep your existing clients engaged and happy. That has been the biggest struggle for me. It is just natural to come to the gym at this point and it is just part of my lifestyle. I tend to forget that not everyone is like that. Some people struggle just to make it in every week. They don't enjoy the challenge, they do it for a different reason than I do. I've also been doing this for close to 9 years, and they may have just started. It takes time to make a huge lifestyle change, and some times I forget about how much I have actually changed over the years. There is a similar shift when you have kids. Not similar in actual change, but in the magnitude of shift. When you have kids they all of the sudden become a huge priority in your life. Obviously taking care of them and keeping them alive when they're little, but then into taking care of what kind of person they are growing up to be. Managing their sphere of influence, and making sure they have healthy relationships also. My point is you give up a lot of yourself, and your previous priorities. You may even make a shift in identity. Before kids you might be known as the guy that takes long vacations to exotic places. After kids you can't be that same person, you may become the dad that takes his kids to the coolest pools around. Adopting a healthy lifestyle is a similar shift in identity. Before you were known as the guy that always went to the bar and had a few beers while you watched the football game, or the guy that is always down for happy hour after work. When you commit to that healthy lifestyle those things don't go with you. You have to find your new identity. Now you might be the guy that watches the game at home, and devotes his energy to cooking the best possible steak. You enjoy your grass fed steak at half time and experience the satisfaction of accomplishing something, that aligns with your healthy lifestyle. The shift is important, it's necessary, and without it you can't have success. You can't maintain that identity of the beer drinking chicken wing monster, and live a healthy lifestyle. But knowing that you have to make the change makes it easier. Knowing that when you have kids you can no longer spontaneously go anywhere, ever, makes it easier to accept. Know that you have to change your lifestyle and know that you may even have to change your identity to achieve your goals.

Announcements* Open Prep Course starts tonight at 630P! * Kids Class is back to normal Schedule

+ T/TR: 5-530P (Ages 3-7yrs), 530-6P (Ages 8-11)
+ Sa: 9-930A (Ages 3-7yrs), 930-10A (Ages 8-11)
  • “The Wright Kids Camp”

    • Ages 3-7yrs old
    • Saturday 9/21 from 10:30A-12:30P
    • Cost is $15 and the sign up sheet is on the long table in front of the kids room
    • The CrossFit Open starts 10/10, and Open registration is live click here to register
    • We will be doing our intramural open again this year, stay tuned for more details!
    • If you don’t already, sign up to the Morning Chalk Up to receive a daily email about what’s going on in the CF Universe. You can subscribe to that awesome email here

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Open Prep Course* What?

+ An 8 session course focusing on skills that have been in the Open previous years. Drills range from beginners learning the skill, to advanced athletes looking to improve their efficiency in the movements. Skills include: Double Unders, Toes to Bar, Pullups, Chest to Bar Pullups, Bar Muscle Ups, Ring Muscle Ups, Handstand Pushups, Nutrition and fueling, strategy and maximizing your score. Each class will also have homework that will give participants a chance to continue to work on the skills outside of class.
  • When?

    • Mondays and Wednesdays at 6:30PM for 4 weeks (9/3-9/25)
    • Note: Course will begin 9/3 (Tuesday) because of Labor day
    • Why?

    • Last year we saw a lot of gymnastics in the Open, and meeting with people after there was a large interest in improving in those areas. This class gives us the opportunity to narrow our focus and get or improve those skills before they’re tested in the Open.

    • How Much?

    • $65 for the whole course! Consider it small group training with specific focus.

    • What if I can’t make every class?

    • Session plans and homework will be available to all participants. So you can work on the skills on your own if you miss a session.

    • How do I sign up?

    • Via the sign up sheet at the gym or by emailing: info@ftwrightcrossfit.com

Dates* Parent-Kid Class (sept 8th at noon) $5 * After Labor Day the kids classes will be:

+ Tuesday 5p - 5:30p (3-7yo) 5:30p-6p (8 and up)
+ Thursday 5p-5:30p (3-7 yo) 5:30p-6p (8 and up)
+ Saturday 9a -9:30a (3-7 yo) 9:30a - 10a (8 and up)


    - The class is $5, we add it to your monthly invoice!
  • Labor Day weekend

    • Saturday - normal class times
    • Sunday - closed
    • Monday - 7:30a And 9a

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The Open is coming……There is exactly 51 days until the CrossFit Games Open! This year starts the beginning of the new competition for the CF Games season. The Open is up first with 5 workouts over 5 weeks, starting on 10/10/19. Out of The Open the top 20 athletes male and female will receive invites to the Games next August, they will also crown national champions (male/female) for each participating country, and those athletes receive invites to the CF Games. After The Open there will be 28 Sanctional Events where athletes not already qualified through The Open can earn their spot at The Games. The Sanctional events are also the only way that Teams can qualify for The Games. Check out the sanctional calendar here: https://www.crossfit.com/sport/2020-sanctionals-season

Open Prep Course* In September we will have an Open Prep Course to prepare us for some of the most common movements that we see in the Open. The course is for all ability levels and will meet 2x weekly for 30mins, for 4 weeks. Topics include: Double Unders, Toes to Bar, Pullups/Chest to Bar Pullups, Bar Muscle Ups, Handstand Pushups, Nutrition and Fueling, and more! * Interested in more info? Fill out the google form here

Dates and Events* Kids Day Camp

-This Sunday (8/25) 12p-3p - ages 8 to 12 years old!

  • Labor Day Weekend Hours:

Saturday - Normal Hours (6:15, 7:30 and 9)

Sunday - Closed

Monday - 7:30am and 9am

  • This Friday Kyle Stark, Kyle Grise, and Kyle(Rich) Cotton: Team Name “3 Kyles” are participating in the GoRuck 50 mile Star Course. They will start at 9PM Friday and will ruck through the night, with a cutoff time for completion of 5PM on Saturday. You can follow their progress on Instagram @kyleandkyleandkyle as they check in to waypoints along the route

Pop Up Shop and Fridge* Wanna buy something from the pop-up shop, located next to the coaches desk?

Just venmo @Stephanie-Stark-4 or let a coach know to add it to your monthly invoice!

  • Wonder what everyone is getting out of the fridge by the coaches desk?

Our fridge is stocked with FitAid, Fuel for Fire, Water and Formula O2! All you have to do is find your name on the sheet on the side of the fridge and mark one off! It will be added to your monthly invoice or you can venmo @Stephanie-Stark-4!

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A little late, but some good overall info: August Programming FocusWell, folks...you blink and it’s August. We got a lot done through June and July! We tried some new things and re-tested some old favorites. Here’s a quick recap of July...1.) We kicked off our 8-week Squat Cycle (this will continue through August culminating with attempts at a new 1RM); 2.) We brought our Weightlifting Wednesdays to a conclusion with the Heavy 1-Rep efforts for both the Snatch and Clean; 3.) We re-tested Cali Bear, Jackie, & Helen. All of this work sets us up really nicely for August where we will re-test our 1-Rep Max Snatch and Clean & Jerk toward the end of the month as well as re-test “California Love”. In thinking about an overall theme for the month of August, you can expect to see a subtle bias toward more “skill driven” movements and progressions. You will notice this trend in workouts, skill sessions, finishers, and cool downs. We all know that these skills take dedicated practice, and with the October Open looming we want to give coaches and athletes some extra time to really hone in on these movements. Expect to see some more time dedicated to the Muscle-Up, Handstand Push-up, Handstand Walk, and Single Arm DB work. When we introduce a bias...it doesn’t derail us from the overall goal of providing the absolute best functional fitness program out there. Rest assured there will still be plenty of time to throw down, lift heavy and also hit some classic NCFIT recovery style workouts. Plenty of sweat angels coming in August!

MBB ‘19

2019 Mustache Barbell Bash was a big success! We had 16 teams take on some really cool workouts: Trail runs, sync front squats and burpees, rope climbs, DB snatches, and lastly a tug of war bracketed tournament. There are a ton of great pictures, and overall standings posted on the Facebook event page: https://www.facebook.com/events/256388065283369/

CrossFit GamesThere was also another little CrossFit competition that took place in August, The CrossFit Games! FWCF had 2 athletes competing, Liz Cole finished 8th in the world in the Women 60+ division, and Ryan Sowder finished 30th in the world in the individual division. We are super proud of all their accomplishments, and you can watch some of their archived workouts on games.crossfit.com

Dates* Kids Day Camp: 8/25 sign up sheet on coaches desk * The Open 10/10 (note The Open will be in October from now on)

Hiring* FWCF is hiring a person to run the floor scrubber after classes on Tuesday/Thursday/Saturdays. If interested in more details please contact: info@ftwrightcrossfit.com

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In June, we saw a few unique focuses...1.) Re-tests from February (“Death Row” and some of our favorite Open workouts); 2.) Tempo prescriptions for our main lifts; 3.) Weekly dose of the AMRAP Mentality with an AMRAP inspired from Jason Khalipa; and 4.) Continuing our Weightlifting Wednesdays with progressing the clean and snatch. We’ve seen great progress and patience in all of our lifts -- respecting the tempo and slowly progressing the clean and snatch.

With this in mind, here’s what you can expect for July! First, we are going to continue our Weightlifting Wednesday trend. Through July we will progress toward single-rep heavy efforts in the EMOM format. This will set athletes up well for retesting their 1RMs in August. Next, we will see our benchmark retests from March...get ready for: “Cali Bear”, “Jackie”, and “Helen”. Last (but not least), we are going to experiment with layering in a squat cycle to NC60 through July and August. You can expect to squat at least 2x/week for load and/or volume as well as progress further towards heavy rep-max attempts via a 5-3-1 progression. Another added benefit to the timing of this cycle will be retesting the 3RM Front Squat and the 5RM Back Squat both in September. Get ready to ride the gain train!

Breaking down the July & August Squat cycle...

Starting July 1, we will incorporate an 8-week squat cycle in our NC60 program. We choose to experiment with a dedicated cycle for a few reasons. First, the timing of this cycle made a lot of sense for us based on the re-tests of 3RM Front Squat and NCFIT Baseline 5RM Back Squat in the coming months. Second, after weeks of exposure to tempo-based lifting, we felt the athletes were ready to tackle this kind of focused cycle. Lastly, even though we don't believe in "rigid" cycles all year-round we wanted to experiment outside of our traditional programming methodology to see how both athletes and coaches respond.

The cycle will follow a 5-3-1 format. We will also incorporate a deload week before and after our heaviest lifts. See below for the full 8-week cycle!

Week 1 - 5x5 (30X1) @ 60-70% of 1RM

Week 2 - 5x5 (20X1) @ 65-75% of 1RM

Week 3 - 5x3 (30X1) @ 65-75% of 1RM

Week 4 - 5x3 (20X1) @ 70-80% of 1RM

Week 5 - Deload / 5-5-3-3-1-1 (conservative 1-1)

Week 6 - 5x1 (20X1) @ 80-90% of 1RM

Week 7 - 5x1 (20X1) @ MAX

Week 8 Deload / 5-5-3-3-1-1 (conservative 1-1)

One last note...even if athletes only participate for a few weeks (or miss a week, etc) they will still benefit from getting a heavy bar on their back. Don't let the pressure of a "cycle" get in the way of the actual win...showing up to the gym, giving your best, having fun and getting after it

Ryan and Liz Games T-Shirts

Order yours today via the signup sheet at the gym!

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Mindfulness ChallengeI am really fired up about this challenge! We are taking all the things that we have learned in the last few years that have made big impacts in our lives, and making them a part of the challenge. Things like sleep, journaling, screen time, rest days, exercise, and nutrition. I think I am most excited about the screen time, and journaling as those 2 things have made the biggest impact on my mental health!

The challenge will run the month of May (1st-31st) and costs $30. The top 3 individuals will receive prizes, but everyone who participates will benefit from the good habits developed during the challenge. We are also opening the challenge up to non-members of FWCF, that’s how powerful we think this challenge will be!

To Register for the challenge click here: Challenge Registration

To stay informed, and learn more click here: Challenge Newsletter

Current Events* Kids Day Camp: 4/28, 12P-3P, ages 8-12 years old, $25 * Parent/Kids Class: 5/5 @12P, $5 * Flying Pig Yoga: 5/5 @630P, $5 * Parents Night Out: 5/11, 5P to 9P ages 6-12 years old, $30

Run FunHere is a great running workout to try!

3:00 Warmup Walk

5:00 EZ Pace (should be able to hold a conversation)

5:00 Yellow Zone (should still be able to talk, but only a couple words at a time)

2:00 EZ Pace

*Repeat 5:00 Yellow, 2:00 EZ for 4RDs

5:00 EZ Pace

3:00 Cooldown Pace

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Current Events* Yoga this Sunday noon with Brenda!! The class is $5 cash! * Parent-Kid Class Sunday 4/14 at noon - Easter Fun!!!! * Kids Day Camp will be held on 4/28 from 12p - 3p Age: 8 and up!

Goal ReviewsSome of you may have already received an email from me regarding Goal Reviews. If you haven’t received one yet, don’t worry, I am working my way alphabetically. The goal reviews are something new that we are doing, that I am really excited about. As we progress in CrossFit our goals change, or adjust to where we are in our journey. These goal reviews are our opportunity to sit down with you and get an update of what your goals are. With that information we can help come up with a plan for you to achieve them, and it gives us a better idea of what kind of things people are struggling with. The ultimate goal is to do the reviews face to face, but we have options for a paper copy, or a google form. So far it has been really awesome to actually sit down and meet with people, especially those that I don’t see on a regular basis (5AM’ers)

Back to the BasicsThere is a TON of nutrition info out there, both good and bad. Sometimes it is helpful to take a step back and learn the basics before learning the extremes. With that in mind, what the heck actually is a calorie?

Side NoteThank you to everyone that has reached out, and/or prayed for us over the last few days. Steph, Izzy, and the baby are all doing ok. It is truly a miracle, and we are appreciative of all your support! Double side note, if you haven’t heard Steph and Izzy were in a head on collision Saturday afternoon that rolled her Jeep multiple times and landed them in the hospital till Monday morning.

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The Open is Over, Now What?The last week of The Open has came and past, and you are probably a mixture of relieved and sad. Every year The Open gives us triumph as we do things that we’ve never done before, or push harder than before. It also humble us. It exposes our weaknesses and shows us the things we haven’t been working on. When those magical 5 weeks are over we are often left feeling like what’s next?

This year of The CrossFit Games season is special; this year we get to have 2 Opens. In October there will be another Open, that is the initial qualifying stage for the 2020 CrossFit Games. So instead of having to wait a whole year to test our skills again, we get 6 months to sharpen our swords and go into battle again. Six months to work skill progressions and get that HSPU, or get that Muscle Up. Six months to follow some dedicated strength training, so we can move heavier barbells in workouts. Six months to get better than we are today.

The Open is over, now what? Now we train. Now we dedicate ourselves to the process, and put in the work. We can’t stop time, and October will be here before you know it. The question is, will you be ready?

Final Intramural Standings1. Chuck Norris Freedom Eagles: 207pts 2. Kung Fu Macro Ninjas: 187pts 3. Gangsta Rap Made Me Do It: 170pts 4. Team Sasquatch: 166pts

-19.5 Top Scores:

-Vince Lanning 13:13, Ryan Brown 14:50, Kyle Stark 15:29

-Leah Cole 18:18, Karla Allison 18:56 , Kelsey Leonard 19:11

-19.5 Spirit Award Winners: Team Sasquatch

-19.5 Best BBQ Winners: Kung Fu Macro Ninjas

-19.6 Row Biathlon Winners: Chuck Norris Freedom Eagles

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Current Events* 19.6 will be held this Saturday 3/23 at 10:30AM. We will still have our regularly scheduled classes 615A/730A/9A and then we will do the Row Biathlon (19.6). Following the Row Biathlon we will have the BBQ cook off for 19.5 Bonus Points. Chefs please have your food(1 BBQ item and 1 side) ready for judging at 11:30A

Intramural Standings* Top Male Scores: Kyle Stark 11:54/Nathan Wassler 123 reps/Andrew Zimmerman 119 reps * Top Female Scores: Leah Cole 117 reps/ Morgan Zimmerman 113 reps/ Karla Allison 109 reps * Team Spirit Award: Gangsta Rap Made Me Do It * Best Hype Video: Team Sasquatch * Standings

+ 1. Chuck Norris Freedom Eagles: 165pts
+ 2. Kung Fu Macro Ninjas: 155pts
+ 3. Gangsta Rap Made Me Do It: 143pts
+ 4. Team Sasquatch: 131pts

Group Personal TrainingWe all know and love the group class aspect of CrossFit. But sometimes it is easier to learn in a smaller setting, especially when it comes to gymnastic and weightlifting skills. Nothing beats the 1-1 attention of a knowledgeable coach that can give you tips, and homework to improve your technique. Let’s be honest though, 60 minutes of Muscle Up practice would leave anyones arms ready to fall off. Enter group personal training, which allows you to split the cost of the session, and give yourself a little rest while other people work the same skill. Sound like something you’d be interested in? Email admin@ftwrightcrossfit.com for more info or to get scheduled.

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Current Events*Pop-up kids class this Friday (3/15) 10:30a - 11a (3-7 years old) and 11a - 11:30a (8 and up) - the kids are off school so let’s workout!

*The gym is closed after the 9am community class due to a Coaches Meeting, thank you for understanding!

KG3 Beef Stew for St Patrick’s DayCrockpot Beef Stew Ingredients:

• 2 pounds stewing beef

• 2 cups of reduced sodium chicken broth

• 1 Tbsp balsamic vinegar

• 1 medium Vidalia onion, chopped

• 2 stalks of celery, roughly chopped

• 2 large carrots, peeled and chopped

• 3-5 small gold potatoes, cubed (optional)

• ½ Tbsp garlic, minced

• ½ Tbsp of paprika

• 3 bay leaves

• 1/2 tsp of salt

• 1/2 tsp of black pepper

• 1 tsp each dried rosemary, basil, and oregano

• 1/8 cup arrowroot powder or cornstarch or even pancake mix to thicken Stew

Cooking Directions

  1. Place your beef into crockpot.

  2. Add liquids then all other ingredients except for your thickener on top of the beef.

  3. Cover and cook on low for eight hours.

Directions to Thicken

  1. Just before you’re ready to eat, use a ladle to spoon out most of the liquid into a small saucepan.

  2. Bring to a boil.

  3. Stir a small amount of the liquid into a small bowl and sprinkle in the arrowroot flour, whisking as you add it. Make sure there are no lumps.

  4. Slowly pour the arrowroot mixture into the boiling liquid in the pot and remove from heat as you whisk continuously.

  5. Do not reheat as this will break the bonds of the thickener.

  6. If it’s not thick enough, use water and some more arrowroot powder in your small bowl, whisk to mix, then slowly add into the gravy.

  7. Pour thickened gravy back into slow cooker and stir gently. Macros – per 1 serving Makes 6 servings

Calories: 213

Protein: 30g

Fat: 5g

Carbohydrates: 9g

Intramural StandingsWeek 3 Winners:

-Men: Kyle Stark 149/Ryan Brown 128/Nathan Wassler 126

-Women: Morgan Zimmerman 116/Kelsey Leigh 107/ Karla Allison 105

-Team Spirit: Kung Fu Macro Ninjas

-Best Testimonial Video: Kate Grise, https://www.facebook.com/kategregg13/videos/10215187907104283/

-Team Standings

  1. Chuck Norris Freedom Eagles: 126pts.
  2. Kung Fu Macro Ninjas: 125pts
  3. Gangsta Rap Made Me Do It: 106pts
  4. Team Sasquatch: 94pts

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Current Events* Parent-Kid Class this Sunday (3/10) at noon! $5 for the class * Kids Day Camp (8 and up) this Sunday (3/10) from 1p-4p ($25 for the class, sibling discount available)

Intramural Scoreboard* Top Male Scores: Ryan Brown: 261, Kyle Stark: 260, Vince Lanning: 258 * Top Female Scores: Katie Miller: 260, Megan Watts: 256, Morgan Zimmerman: 254 * Team Spirit Award Winners: Team Sasquatch * Social Media Review Winner: Mark Hasselbeck * Overall Leaderboard

+ 1. Chuck Norris Freedom Eagles: 73 Pts
+ 2. Kung Fu Macro Ninjas: 68 Pts
+ 3. Gangsta Rap Made Me Do It: 65 Pts
+ 4. Team Sasquatch: 61 Pts

Challenge* This weeks challenge for the Intramural Open is to create a positive testimonial video to how CrossFit has impacted your life. Here is mine as an example!

This is a video about how CrossFit has positively impacted my life.

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War on Weather – using diet and exercise to fight the February Blues.

-By: Kate Grise

The days are gray and the nights are still long. A disruption in circadian rhythms, serotonin levels drop but levels of melatonin increase with the lack of sunlight. You might be feeling tired, you might be feeling unmotivated...maybe even a bit grumpy. One day of missing CF and eating junk suddenly turned into a week, uh oh it’s an attack of those seasonal blues and it can affect anyone. What’s an athlete to do?! For me, I love the simple answers that don’t involve me buying a negative air ionization system:

  • Check what you’re eating!

    • After my trip to Iceland I realized one main key for fighting the cold: FISH and FISH OIL! Fish contains amazing Vitamin D, which in warmer months we easily get from sunlight and Omega-3 oils which have shown major promise in fighting depression. Shellfish, salt or fresh water fish all contain both of these weather fighters. For February in particular, try to increase your fish intake or try either of these: SFH liquid fish oil, or Lysi USA Cod Liver oil to increase your vitamin D! www.sfh.com www.lysi-life.com
    • Hydration. It’s easy to stick to warm coffee and tea over cold water. Try switching to room temperature water to keep your water intake at or above 2 liters a day.
    • Dark, leafy greens. I feel like the key to life is hidden in dark, leafy greens. Add broccoli, kale and spinach to your meals to increase your serotonin levels.
    • Avoid those baked goods – I know it sounds amazing on a cold day but that bagel isn’t fighting the same fight that eggs and spinach are in the war on weather. Stick with whole grains, quinoa and rice to get in your healthy carbs.
    • Exercise

    • Change up your workout time!

      • Can’t drag yourself out of bed in the morning? Hit up a lunch time Zone class or evening CrossFit. Work with the season, not against it.

        • Sign up for the CrossFit Open!
      • Best way to combat rain and snow? Get in the Open. The feeling in the gym is positively electric during the next 5 weeks. Get yourself an emotional and physical boost and sign up!

If you’ve tried all of these quick, simple tricks and still find yourself struggling, a quick MyChart message to your doctor might give you other options, don’t be afraid to ask for help!

Intramural Scoreboard* Top Male Scores: Matt Cole/Jack Howard @323 reps, Nathan Wassler @320 reps * Top Female Scores: Meredith Schoborg @290 reps, Kristen Bell @283 reps, Stephanie Stark @278 reps * Week 1 Team Spirit Award: Chuck Norris Freedom Eagles * Week 1 Bonus Challenge(Review) Winner: Maura Russell, team #gangsterrapmademedoit * Current Standings

  1. Chuck Norris Freedom Eagles/Gangster Rap Made Me Do It: 38pts

  2. Kung Fu Macro Ninjas: 33pts

  3. Team Sasquatch: 28pts

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4 Reasons That Everyone Should Do The Open1. Motivation

For a lot of people The Open is their first exposure to competitive CrossFit. It’s their first time having a judge thats calling out their reps, and holding them to a standard. The atmosphere is ramped up a lot, especially if their gym is doing a “Friday Night Lights” type event. Those things motivate people and cause them to push past their pre-conceived barriers. That’s why we see so many PRs and firsts during The Open. Imagine the scene of someone getting their first Muscle Up and the gym exploding with cheers, that’s what its all about! 2. Validation

For better or worse The Open will validate your last year of training. Maybe you spent the off season working on your weaknesses, and trying to finally master the HSPU. This is the time to see all that hard work pay off. On the flip side maybe your training wasn’t where you wanted it to be and “life” kept getting in the way. But you signed up for The Open anyway, and surprised yourself with your performance! 3. Community

This is my favorite part of The Open! Seeing your fellow CrossFitters doing well, and pushing themselves harder than they have before. That shared suffering bonds us, and gives us something to talk about for years to come. Not only does it bring together your local affiliate, it brings together the entirety of the CrossFit Community and is the one opportunity a year that everyone is doing the same programming. Later on you can run into a fellow CrossFitter in the airport and reminisce about how terrible 16.5 was. 4. Growth

We have all heard the quote “great things never came from comfort zones” The Open will definitely push you outside of your comfort zone. You will push harder than you are used to, and comfortable with. You will be forced to try things that you may not be good at, and you will be forced to do more reps than you are used to. But guess what? Outside your comfort zone is where all the growth happens. Being forced out of your comfort zone will not only bring you physical growth, but mental growth as well. You will learn that you had a whole place in your mind that you didn’t know existed. We call this the dark place, and during The Open, we call it home.

Current Events* February 21st - The first Open Workout will be released at 8PM on games.crossfit.com, we will do the workout as the class WOD on 2/22 * February 23rd - Lifting Hearts Event from 5p-9p, sign up at the coaches desk! We are going to have so much fun! * We will continue to have the 45min classes on Sundays at 10AM, Strength + a Metcon in a quick 45min format! * March 3rd - Yoga with Brenda ($5 cash) for the class at noon.

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Current Events* February 14th - Wear RED! And don’t miss class because there will be chances to win some prizes! * February 18th - the kids are off school so bring them to a pop up kids class!

10:30-11 (3 to 7)

11- 11:30 (8 and up) * February 21st - THE OPEN starts! Sign up at games.crossfit.com * February 23rd - “Lifting Hearts” a parents night out! Please signup on the sheet on the coaches desk to reserve your spot! Age 5 - 12 years old, games, workouts, dinner and a movie! Don’t miss it!

Intramural OpenWho?

-You!

What?

-2019 FWCF Intramural Open

-Participants will be “drafted” or “recruited” on to a team with a Coach for a Captain.

-Each week participants can earn points for their team by performing the workout, with the opportunity to earn bonus points for various tasks (check ins, performance, team spirit, reviews etc)

Why?

-With all the changes to the CrossFit Games season this year we wanted to try something a little bit different, and have some fun!

-All your friends are doing it.

Where?

-All workouts will be done at FWCF

-Registration will be done at games.crossfit.com

When?

-The Open runs from 2/21-3/25, with a Bonus week 6 WOD just for us

-Each week there will be 1 workout released on Thursday evening, and that workout will be programmed for the regular classes on the next day (Friday)

How Much?

-Registration for the Open is $20 on games.crossfit.com

-Make sure to list “Ft. Wright CrossFit” as your affiliate, and don’t forget the “.” behind “Ft”

Double Under Clinic Takeaways What they learned!

  • Measuring your equipment! For beginners and those with permanent mobility issues in the arms: stand on your rope with one foot, and pull the tips of the handles of your rope to the tip of your shoulder. As you become more advanced, utilize the same measuring technique but this time pull the tips of your handles of your rope to your armpit. The most advanced DU measurement measures the handles to your chest line. Side note: If you’re too scared to jump from shoulder to armpit, you can shorten your rope one inch at a time to create a slower advancement!
  • Know your bounce – do you like to donkey kick, you might have a calf endurance issue. Maybe you’re more of a pike, in that case we focus on midline endurance and stabilization. If you’re a tucker, your midline is strong but your cadence is off. Once we know which bounce you have, we create more body awareness. Penguin jumps with a double tap are fabulous for all three common faults. Sub penguin jumps into a DU workout to increase calf endurance and midline stabilization as well creating a good jump cadence for you.
  • Arms! Nice and relaxed, about 4-6 inches out from your sides, slightly forward. You should be able to barely see your hands moving in your peripheral vision. What are your arms doing? Flapping like a bird taking flight? Maybe they go into airplane mode about 10 reps into your WOD and you keep tripping up. If they’re moving anywhere, your arms are probably shortening your rope, causing lots of frustration. A quick fix for that frustration: tuck a band or towel just below your armpit and don’t let it fall out!
  • Our vision. Our body will inevitably go where our eyes are looking. Are you wondering what your feet are doing? Don’t look! Once your eyes go down, the rest of you follows: Your head bows, your arms go back and out and then you trip. Focus on one point on the wall and stick with it. Don’t watch others around you, either! Their cadence is not your cadence and can quickly get you into trouble with your own bounce!
  • Practice! While we don’t want to go crazy with 1,000 double under attempts a day, we do want to get familiar with our rope. Bringing your rope our and practicing with it is so important to your calf endurance and double under cadence. Try for 10 sets of 10 unbroken to start, and move up from there!

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A quick review of my daily schedule, and some strategies I employ for time management and mindfulness.

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Current Events* Double Under Clinic this weekend with Coach Kate! The clinic will be Sunday 2/10 from 10A-11A, and will help you master those pesky jump ropes. Participants will also receive a special discount code to RPM jump ropes! * Open Gym will follow the Double Under Clinic from 11A-12P * Parent/Kid Class this Sunday from 12P-1P * The CrossFit Games Open Starts 2/21! Head to games.crossfit.com to register, and make sure you pick “Ft. Wright CrossFit” as your affiliate. Don’t forget the “.” after Ft or it won’t find us.

45Last Sunday we tested a new type of class and program that we are looking to add to our schedule. The class is based on a 45min time frame, and always includes a strength component and a metcon. Some days the strength is traditional barbell type work and other days it is gymnastics strength using our own body weight. The goal of the class is to build your base with fundamental movements, and to build strength!

Here is the specific programming focus for the month of February: This month our strength portion, we are going into a maintenance phase. It will have higher volume and increased time under tension. We will progress over the weeks but not towards a specific test! In both strength and workout, we will focus on upper body pressing and pulling. We want to increase the athlete’s upper body foundational strength! This makes the transition to more complex gymnastics easier. In addition, there will be a focus on aerobic conditioning, specifically on the bike and rower. A strong aerobic base, along with foundational strength, is essential for all athletes...but absolutely an essential element in our 45 program.

We received really positive feedback after the test class, and are looking forward to doing more with the program. Currently we are evaluating what times in the schedule will work, and where can make the classes accessible to the largest group of people. Stay tuned, exciting things are coming!

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Current Events January 31st - Our first Open Gym for Kids will be held from 11am to 12pm. We will have an inflatable, soccer balls, mats to climb, a rollercoaster, trampolines and much more! This is $4 for members (can be billed through wodify) and $5 for non-members! This will be held every Thursday. * February 10th - Double Under Clinic (10a-11a) come check it out with Coach Kate and also get a discount code to RPM! * February 18th - The kiddos are off school! Come let them run and work off that energy with a pop up kids class! 10:30a - 11a (3-7 years old) and 11a - 11:30a (8 and up) * February 23rd - Need a night out? Sign up your kids for the “Lifting Hearts Program” at the coaches desk! This program is for ages 5- 12 years old and we will be running, working out, eating, playing games and watching a movie! The hours are 5p - 9p and you can be billed through Wodify or Venmo! The cost is $25 and there is a sibling discount! Don’t delay sign up today! * February 21st -* CrossFit Open starts! Sign up at games.crossfit.com and join our affiliate “Ft. Wright CrossFit” Don’t forget the “.” or it won’t find us!

Kyle’s WZA RecapFor this weeks blog post I thought I would write a quick summary of my trip to Miami and competing at Wodapalooza. I have a lot of experience working those type of events, and being behind the scenes making the event run. This was my first time since 2011 Central East Regionals, being an athlete and getting that perspective. Hats off to all the people that worked the event, and all the volunteers that sacrificed their time, without you guys the event would not be what it is.

Thursday:

This was our day for check in and the initial athlete briefing happened that evening. The venue was in full swing however with the Gauntlet Competition, a Strongman Competition, and a Weightlifting Competition. If you remember Coach Zach Watts competed in the Weightlifting competition last year. We did watch some of that this year, and I think it is a pretty unique weightlifting meet in the way that it is ran. Instead of the format of a traditional weightlifting meet this one puts athletes head to head in a bracket style format. To account for differences in body weight they calculate the athletes sinclair total in real time. That lets the athletes know exactly what weight they need to hit to beat their opponent. The athlete briefing in the evening was uneventful aside from the fact that it made me realize how many athletes were there. Across all divisions there must have been over 1,000 athletes. There were 180 in our division(Mens Team of 3 Scaled) alone.

Friday

Our weekend kicked off with an offsite event at 730AM. The event was a 5K run on the beach with 4 water entries on the way out to the turn around, and all soft sand running on the way back to the finish line. Our Uber driver took several wrong turns on the way there so we arrived about 715AM. Enough time to find the start line, strip down, and line up. Because we were late we started in the back of the pack (all 180 athletes started at once) and got off to a slow start. The water entries weren’t to crazy, as it was only about waist deep water, but the current created by all those bodies around the buoys was crazy. There was a really narrow path to run on the beach too that provided packed sand, but not the squishy or soft sand. As we rounded the 4th and last buoy I saw a volunteer holding that buoy in place and thought about how miserable that job was. Then as I went around the buoy I saw that it was actually Matt O’Keefe holding the buoy. Matt O’Keefe is the owner of Wodapalooza, Red Line Gear, and is the agent for many top CrossFit athletes (Mat Fraser, Katrin Davidsdottir……) Respect Mr O’Keefe for leading from the front. The soft sand run back was tough, but having practiced running on the Air Runner all winter it wasn’t too bad, and hey I was running on the beach in January. My time was 22:?? I was last on my team, and our team was 26/60 on that event.

That afternoon around 12:30 we had our second event for the day. It was a chipper of 75 alternating burpees over a box, 100 Double DB Snatches(35# my division), and 100 toes to bar. As we were loaded into the corrals to line up and go on the floor we found out that it was only 1 DB instead of 2, and that there were rules we had to follow when we switched. We were first in our heat off the burpees, went immediately to the DBs, and proceeded to get about 12 “no reps”. For whatever reason we couldn’t get our timing right on the alt snatches, and our judge was very picky. We made no switches and still dropped to about 8th off the snatches. We then did our 100 toes to bar as 30/30/30/10 following the switching rules we were told in the corral. Unfortunately those rules weren't being enforced for everyone and we finished 17th in that event.

Third Event for Friday was around 615PM and was our only event on the main floor, and under the lights! That Event was a sprint relay, and I got to go first. My part was: 21 Thrusters (95#), 45’ Sandbag Carry(100#), 1 Rope Climb, 45’ Sandbag Carry, 21 Thrusters. The next athlete did less thrusters (18) and 2 Rope climbs, then last athlete did 15 Thrusters and 3 Rope Climbs. I couldn’t believe how fast that event went! I did my thrusters and went to the sandbag and I could see everyone in my peripheral vision running, that was awesome! The whole event I had Stephanie, Izzy, Matt, and Leah all sitting right in front of me and that made me push even faster. I finished my part around 1:50 and our total time was 6:05 for a 10th place finish.

Saturday:

This was the day I had been really nervous for because of the swimming part. I have always been capable of swimming, but never done it for any type of competition. I spent the 2 months leading up to Wodapalooza going to the YMCA pool 3x a week trying to learn to swim efficiently and fast. The event was another relay where each person did: 30cal Ski Erg, 250m Swim, 30cal Ski Erg. We decided to put our best swimmer(Rob) first so he wouldn’t catch us in the water and have to wait (we had to stay in order). For that reason I went last. I paced my ski very conservatively, almost trying to delay my swim. When I jumped in the water it completely took my breath away, it was way colder than the water at the beach on Friday. I did a few breaststroke to catch my breath and then tried to switch to the freestyle I had practiced. I did about 3 strokes and switched back to breaststroke. The waves were pushing me around in freestyle and it was very uncomfortable. I tried a few more times in the swim to switch but never felt comfortable. Luckily I had practiced some side stroke and used that for the majority of the swim. I got out of the water and ran to the ski erg, when I tried to get on the judge told me I had to wait the second swimmer wasn’t back yet. Somewhere in the water, in all the chaos, I had passed Joe. He came out shortly after, did his 30 cal ski, and it was my turn. I had 1:15 to finish my 30cal ski, but I had been resting for a few minutes, so it wasn’t too tough. We finished just under the timecap of 17:00, good enough for 36th place.

Saturday afternoon was our next event and my favorite of the weekend. It was: 50 Pullups (1 working, 1 hanging) 25 HSPU (1 working, 1 holding) 50 Hang Power Cleans (115#), then 50PU/25HSPU/50 Front Squats, 50PU/25HSPU/50 Shoulder to Overhead. We were really excited about that event because we are all strong at gymnastics and had a plan to do minimal switching. We did really well on that event(9th), but had a judging error(messed up the count costing us 5 reps) that would have put us in 6th for that event. It’s not a big deal, we were just doing it for fun, and I know how hard those judges work. We still had a great time on that workout, and it was my favorite of the weekend.

Sunday:

There was a bad rain/thunderstorm in the morning this day, so all events before 11:30am got cancelled. I was pretty bummed about that, because our event had a 1RM Clean and Jerk in it, and I knew I could help my team. It would have also been interesting to see some of the top teams in our division do that event also. You don’t see a lot of “scaled” teams that can all CJ over 300#. I referred to it as the “Scaled Elite” division all weekend.

Our last event for the weekend was at the Bayfront Floor(the same place as the swim workout) and overlooked Biscayne Bay. The perfect place to end our weekend. This event was unknown until Saturday evening when they announced it. We did our warmup, were taken to the corrals just off the floor, and given a completely different workout. Maybe not completely different but they added an extra 80 burpees and changed snatches to cleans. That event looked like this: 80cal echo bike and 80 burpees over a pylon, then 21-15-9 sync power cleans and burpees over the worm, then 30 squats with the worm. We had a good strategy in that we would just switch every 12cal on the bike, and that lead our order. So you would sprint your 12 cal, go to the burpees until the next guy did 12cal, then you would rest. We were one of the first 3 teams off that portion, then we kept that place through the 21-15-9. We paced that part a lot trying to avoid no reps, and used it as a little recovery. Then the worm happened. Our plan was to go for it, do all 30 reps in a row. Our fall back plan was 12/10/8 reps. We did 2 and got no repped, and dropped it. Then we got to 10 reps with 2-3 more no reps, dropped again. Long story short we went from 3rd to the worm to time capped on that workout for a 30th place finish. Our no reps were for: depth, pushing of the leg, not going down together, not coming up together, and the front of the worm touching the ground during a squat. Our judge was completely fair, but very good at his job! In my opinion our issue with the worm was spacing, the 2 guys in the back were very close and then there was a big gap to the guy in front.

Overall

What a great event, and great people. We had no expectations of fame or oversized checks, we went down to have a vacation and workout. The atmosphere of Wodapalooza was great. It was much more laid back than other events I have been to. The athletes, spectators, vendors, and fans all seemed to be enjoying themselves. Truly a great representation of the community of CrossFit.

Our team finished 17th overall in our division, and generally had an excellent time doing it. I would highly recommend Wodapalooza to anyone! As an elite athlete, Rx’d, Intermediate, scaled, teens, masters, or just spectator it is awesome. I will definitely be going back next year, but I’m not sure which of those categories I’ll fall in!

www.wodapalooza.com

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A quick video how to read the Echo Bike number and what numbers you should be looking at!

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Announcements- Kids Day Camp is this Sunday (1/13) 12pm to 3pm ages: 8 and up! Sign up is on the Coaches Desk.

  • Our diaper drive is going on for our next four mamas! Help us shower them with diapers and wipes!

  • Katy Young Memorial WOD will be held on Saturday, January 26th, all classes will be doing her WOD. All classes are open to the public.

VLOG* One of my goals for the year is to educate and share more. That means creating more content and “putting myself out there”. With that being said I created a video that explains why we have been investing more in the Rogue Echo Bike, instead of the Assault Bike. I realize now that I made a mistake filming and didn’t turn the camera. Lesson learned. If you have any ideas, or something you would like me to talk about shoot me an email! info@ftwrightcrossfit.com

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WHOOPIE Goal Setting

W: Wishing

H: Hoping

O: Outcome

O:Obstacle

I:I am the kind of person

E: Execute

To order Ben Bergerons book: https://benbergeron.com/

Ben’s Podcast on goals: https://player.fm/series/chasing-excellence/021-whoopie

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Nutrition ChallengeTeam Grise was able to maintain their lead all the way to the finish! We ended up doing the scoring by ranking(low score wins), and here are your final results:

  1. Team Grise 130pts
  2. Team Steph 175pts
  3. Team Jonas 176pts
  4. Team Biz 207pts
  5. Team Liz 211pts
  6. Team Kate 228pts

Great job to all the participants! Let’s keep our healthy eating and tracking going into the New Year!

Announcements- Kids class resumes this Saturday (1/5)

  • Parent/Kid Class this Sunday (1/6) noon!

  • Kids Day Camp Sunday (1/13) from 12p-3p - sign up sheet on the coaches desk

A few reminders- Please place your belongings in the locker room! Not on/under/around the long table or coaches desk

  • Check the kids room before leaving if your child has been in there!

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www.ranierphysicaltherapy.com

Instagram: ranierky

Facebook: Ranier Physical Therapy

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Holiday Schedule:* 12/23: Closed * 12/24: 5AM/730AM/9AM (12 Days of Xmas WOD) * 12/25: Closed * 12/26: 9AM/330PM/430PM/530PM/630PM * 12/27-29: Normal Schedule * 12/30: Closed * 12/31: 5AM/6AM/8AM(Zone)/9AM * 1/1: CrossFit Total, time TBA

Kids Schedule* Last kids class for 2018, is this Thursday! We will resume on 1/3/19! * Parent/Kid Class on 1/6 at noon! * Kids day camp on 1/13 from 12-3p! Sign up at the coaches desk!

Nutrition ChallengeYour standings stayed consistent this week. As of 1PM 12/18:

  1. Team Grise
  2. Team Steph
  3. Team Jonas
  4. Team Biz
  5. Team Liz
  6. Team Kate

PodcastWe are in the process of getting the podcast on “Apple Podcasts” and the “Google Play” apps. Once approved we have another episode ready to release with Ray from Ranier Physical Therapy! Thank you for your support and feedback on this fun project!

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A short talk with KG3 Nutrition's Head Coach, Kate Grise

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Nutrition ChallengeDown to our last month of the nutrition challenge, and Team Grise continues to hold onto their lead!

  1. Team Grise
  2. Team Steph
  3. Team Jonas
  4. Team Biz
  5. Team Liz
  6. Team Kate

What’s Happening? Friends and Family Week this week!* A couple key notes for that:

+ Have your friends and family fill out the waiver ahead of time at ftwrightcrossfit.wodify.com and follow the link for the “free trial”. Once they’re in the gym we will have them fill out a quick google form(they do this every time they come in.) ***Referral Discount:*** if someone signs up for a membership they will get $50 off their first month and you will get $50 off your next month! ***Next Steps:*** we will have a class Monday 12/10 at 5AM and 530PM to go over the Olympic Lifts, and then they will be able to join the regular class. Think of it as a 1 day Bootcamp class!
  • Santa is coming to CF Kids class on 12/18!
  • Christmas Schedule:

    • Sunday 12/23: Closed
    • Monday 12/24: 730AM and 9AM Classes
    • Tuesday 12/25: Closed
    • Wednesday 12/26: No 5AM/6AM or 8AM Zone.

      • Regular Schedule starts at 9AM: 9AM/330PM/430PM/530PM/630PM and 6PM Zone

Nutrition Part 3 of 3* Part 3 of our Nutrition Series will also be our first ever Podcast! This will be recorded and released later this week. In it we take a look behind KG3 Nutrition, go over some common pitfalls of nutrition, and some strategies you can use to improve your own nutrition!

WorkoutHere’s a quick little burner you can try on the new Assault Runner:

10min EMOM

Odd Minutes: 200m Run

Even Minutes: 15 Burpees

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Nutrition Part 2 of 3Carbohydrates

Our bodies are designed to run on carbs. They are, by far, the preferred fuel. digested, carbohydrates are readily available for energy. Our brains, which accounts for 20-25% of our total energy expenditure, rely on a steady supply of blood glucose, primarily provided by carbohydrates. Because different sources of carbs provide varying levels of energy, vitamins, minerals, fiber and phytochemicals, you really need to vary your carb types. Cutting out or severely limiting carbs can cause stress on the body as it works overtime to make protein and fat do the job that carbohydrates should be doing. This stress could keep your body from performing at its physical and mental peak. Our favorite carbohydrates come from vegetable and fruit sources. Next, rice, oats and rarely processed foods like baked goods, pizza, etc.

Protein

It is easy to understand why people get jacked up about protein. The protein we consume provides the building blocks for bones, muscles, cartilage, hair, nails, skin and blood. Protein also supplies key components for enzymes and hormones, which perform thousands of essential body functions. However, constantly pushing more is not better, we do have to be careful of how hard protein can be on our kidneys. This is why I prefer to change macros as someone loses weight, so that the higher protein is a temporary Rx.

Fat

Fat has been made out to be the bad guy of the food world from 1 medical study. 1! Truth is—fat is as important and essential for our bodies as protein and carbohydrates. The lining of each of the millions of cells in our bodies is primarily fat AND our brains are 60% fat. Fat is necessary for absorption of vitamins A, D, E and K. Fat helps us absorb sunshine and bananas!

Sounds logical, right? However, the Standard American Diet consists mostly of processed foods, crazy amounts of carbohydrates and all the wrong fats. When a person takes in more carbohydrates than they need, obesity results as the unused carbs are turned to fat. As athletes, carbohydrates should not be feared since we utilize them consistently.

Our first line of defense at Kg3 is always making sure that we are eating a healthy diet. Lean meats, vegetables, fruits, healthy fats are all part of that healthy diet. Although macros are not something the typical person needs to obsess over if they are eating that healthy diet, we do need to have a balance of fat, protein and carbohydrates in our usual eating pattern so our bodies function properly. Restriction and overconsumption can both occur as functions of disordered eating, and you do not have to have a diagnosed ED to have patterns of disordered eating. If you have questions about your eating pattern, set up an appointment with Coach Kate!

Nutrition ChallengeWe are real close to the halfway mark, and here are your current standings(as of 8am 11/27):

  1. Team Grise
  2. Team Steph
  3. Team Jonas
  4. Team Biz
  5. Team Liz
  6. Team Kate

*Note: Only 1 point separates 1st and 2nd!

What’s Happening* Parent/Kids Class this Sunday 12/1 @12PM * Toy Drive to support Ronald McDonald House: Toy Bin in the gym for kids ages 2-21, shopping list on side of box * Friends and Family Week: 12/3-12/8. Have them fill out the waiver ahead of time at ftwrightcrossfit.wodify,com

+ We will also have a google form for them to fill out **each time** they come in.

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To claim contact us today!

Call: 859-620-3525

Email: info@ftwrightcrossfit.com

Message: facebook.com/ftwrightcrossfit

Nutrition: Part 1 of 3KG3 Nutrition provides us with answers to some frequently asked questions.

  1. Why does our metabolism slow as we age?

Metabolism actually starts slowing at age 20, bummer right? But since we are all getting older and can’t stop time, let’s take a look at what happens and how to fight that slow down!

  • It’s in our cells. Nerd Alert! Parts of our cells become less efficient as we age having an effect on our metabolism. Thanks a lot mitochondria.
  • The average adult loses about 5% of muscle for each decade after 30. Again, blame those cells. Cell growth is called “anabolism” and cell teardown is called “catabolism”. A small part of the natural aging process is that your body becomes more resistant to cell growth signals, resulting in muscle loss.
  • Hormones, glands and more science!

a. Pituitary gland. This gland reaches maximum size about middle age but then gradually becomes smaller, resulting in lower metabolism.

b. Thyroid. With aging, the thyroid gland physically changes, resulting in slower function. Tests can still come back in normal ranges so it’s best to ask your doc for a full panel.

c. Parathyroid. Parathyroid hormone affects calcium and phosphate levels, which affect bone strength. Think osteoporosis.

d. Adrenal glands.

· We hear tons about cortisol, right? It gets tons of airplay on TV commercials but remains largely unchanged as we age….the release of cortisol declines but the serum values remain roughly the same.

· Aldosterone regulates fluid and electrolyte balance and declines naturally with age.

e. Testosterone decreases gradually as men age.

f. Estrogen decrease significantly as women age.

  • 4) Those organs tho.

a. Pancreas. The average fasting glucose level rises every 10 years after age 50 as the cells become less sensitive to the effects of insulin.

So what do you do?

  • Lift heavy!

o Increases bone density

o Reverses sarcopenia (the medical word for muscle loss with aging)

o Increases brain function (just an added bonus)

  • CrossFit

o Intense aerobic exercise boosts lean body mass

o Increases mitochondrial function for skeletal muscle

o Increases energy and staves off the dreaded “sit on the couch of aging”

  • Eat right.

o Eat lean meats, and vegetables. Nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat….

Yes, now as we become Masters, we have to work differently to get the same results. Sometimes it’s a bummer that we can’t eat or drink, binge watch TV or sit around for days on end. The small price to pay for the blessing of growing old, isn’t it?

What’s Happening?Thanksgiving Schedule

  • Wednesday 11/21: No 6PM Zone or 630PM CrossFit
  • Thursday 11/22: Gym is Closed
  • Friday 11/23: Normal Hours
  • Saturday 11/24: Normal Hours
  • Sunday 11/25: 10AM Zone 90 Class

Friends and Family Week

  • Monday 12/3 to Saturday 12/9
  • Please have your F&F fill out the waiver ahead of time at ftwrightcrossfit.wodify.com
  • There will also be a short Google Form that they will fill out each time they come, so we can track attendance!

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Nutrition ChallengeHere are your standings as of 9AM 11/13:

  1. Team Grise
  2. Team Steph
  3. Team Jonas
  4. Team Biz
  5. Team Liz
  6. Team Kate

Keep it up teams! One thing that has really helped me is to set reminders on my phone to enter everything in. That way I don’t forget!

What’s Happening Thanksgiving Food Drive: Please help us to collect for for local families this Thanksgiving! There are 3 boxes at the gym with shopping lists attached. Grab an item off the list and mark it off as you put it in the box! * Kids Day Camp: Happening this Saturday 11/17 from 12P-3P. Signup sheet for this is located on the Coaches desk. * Baby Picture*: Sunday @12:15PM. All the babies that have been born in the last few years to members of FWCF.

Thanksgiving Schedule Wednesday 11/21: No 6PM Zone or 630PM CrossFit * Thursday 11/22: Closed All Day * Friday 11/23: Normal Schedule * Saturday 11/24: Normal Schedule * Sunday 11/25:* 10AM Zone 90

At Home Fun* If you need to get some fitness in at home over the holidays, here is a fun workout that requires no equipment:

+ **5RDs for time:**
+ 20 Pushups
+ 30 Squats
+ Every minute on the minute (starting at 0:00) 5 Burpees

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Nutrition Challenge* We are off to a great start! As of Sunday Team Steph has a slight lead over Teams Grise and Jonas(tied for 2nd) but we still have a long way to go! Thanks to everyone for your hard work and dedication!

What’s Happening? Kettlebell Kitchen is a local meal service that will be stopping by the gym today(11/6) to educate us on their products and provide some delicious samples! * This Saturday: 11/10 the gym will close after the 9am class, for some continuing education for our coaches. * This Sunday 11/11*: we will have Open Gym from 10a-12P and then the Women’s Wellness Seminar from 1-4P * We will be collecting food for a Thanksgiving Food Drive, more info and a shopping checklist to come on that!

Programming* We have received great feedback on the new programming and have decided to continue with it. Thanks for working with us as we try to continue to improve. * If you’re looking for accessory programming to help with your specific goals let us know! Our coaches are knowledgeable and able to write programs that supplement the class, while meeting your individual needs as an athlete.

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Nutrition Challenge* We are quickly approaching the start of our Nutrition Challenge (11/1), click here to get signed up: https://app.wodifyrise.com/Event/Event.aspx?u=last60challengebykg3nutrition * On 10/31 we will send out a questionnaire that will allow us to calculate individual macros for each participant. * On 11/1 we will choose Teams and assign each team a coach * From 11/1 to 12/31 you will accumulate points in the Wodify Rise app by completing tasks(attending CF class, taking pictures of your food etc….) * Team with the most points wins!

What’s Happening 10/31: No Zone class @6PM * 11/3: Paintball at Potters Ranch, see Heidi Ferguson for details * 11/4:* Sunday Open Gym 10A-12P, Followed by Parent/Kids Class @12PM

Technique* Who cares about the technique of my Air Squat? Today we are spending a good amount of time working to improve our technique in the Air Squat. Certainly not the most sexy movement in CrossFit, but it is foundational to so many other movements (wallballs/thrusters/snatch/clean) that it is worth taking the time to perfect. Here is quick video from Chuck Carswell (AMAZING CF Coach) about technique as it relates to performance. * https://journal.crossfit.com/article/technique-l1

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Last 60 Nutrition Challenge by KG3 Nutrition60 Day Team Nutrition Challenge

  • What the What? A team nutrition challenge?

    • That’s right! Once all participants are signed up we will arrange them into teams (number of team members per team depends on number of signups) AND assign a coach to that team! That’s right, the coaches are doing the challenge too, and their points count to the team also!
    • We will be utilizing the Wodify Rise app to record key metrics, tasks during the challenge. Doing those thing will earn you points, and give you a place on the leaderboard. Weekly we will add up the points for each team and send out a team leaderboard. Example: Kyle, Nathan, Jackie, and Devyn are on Coach Zach’s team and they have 203/150/220/195 points respectively, for a total of 768pts plus Coach Zachs 200pts gives them a team total of 968pts. Which will then give them a placing on the Team Leaderboard.
    • So how do I win? You don’t! Your Team does! The winning team will all win prizes, and maybe a little something extra for the Top Point Scorer and Coach!
    • Why?

    • We decided to try the team format so we could assign people to a coach that could help guide them through the process, and keep them accountable. And we love team challenges!

    • When?

    • Starting November 1st, 2018. Ending December 31st, 2018.

    • Signups will Open October 22, 2018 and close October 31, 2018.
    • How Much?

    • $50 plus taxes and fees (less than $1/day)

    • Sign Me Up!

    • Head to: last60challengebykg3nutrition.wodifyrise.com to buy your ticket today!

In House TeamsRX Teams:

  • Adin/Steph
  • Dillon/Karley
  • Zach W/Morgan Z
  • Jack H/Leah C
  • Nathan P/Niki Howard
  • Matt C/Jodie W
  • Brandon B/Kelsey
  • Dan T/Kaylee
  • Jonas/Meredith
  • Tony L/Cait
  • Andy/Bailee
  • Cory/Katie M
  • Josh E/Liz
  • Todd/ Kate G

Scaled Teams

  • Ashley/Vernon
  • Digger/Heidi
  • David/Laura P
  • Jeff/Lindsay C
  • Laura T/Courtney P
  • Gina O/Carrie
  • Morgan F/Maureen
  • Maura/Cassie P
  • Sara W/Shelby

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Current Events Zone Class Sunday 10/21@9AM. If you have a friend that’s not a member, they can sign up for a drop in online at ftwrightcrossfit.wodify.com and use the code “SUNDAYFUNDAY” for $5 off! * Halloween In-House Competition 10/27, 8am-12pm(at the latest) Sign up sheet is on the coaches desk, along with some FAQs. Deadline to Signup is 10/21. * Kids Day Camp: 10/28 (9A-12P) ages 7 and up * Kids Class with Costumes: 10/30 * Last 60 Nutrition Challenge: Traditionally the last 60 days of the year are the hardest nutrition wise, with Thanksgiving and Christmas. This year we are going against that trend and doing a challenge to finish 2018 strong, and start 2019 on the right foot. More info to come on this next week. * Women’s Wellness Summit*: 11/11, 1PM-4PM

What the, What?* You may have noticed a small change in our class structure the last few days. Here’s a brief video of why we made that change, and what it means for you!

As always I welcome your feedback, shoot me an email at: info@ftwrightcrossfit.com

Wanna get strong this Winter?* Coach Zach is offering personalized weightlifting programming tailored to your numbers, and to your goals! * What’s it look like? The programming is 3 days/week to be added in addition to the regular CrossFit class programming. Because it is individualized it will be specific to your numbers, and to your goals! * Interested? Reach out to Zach at zachwatts42@gmail.com for pricing and details

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What’s going on? Keeneland Trip: 10/13, see Heidi Ferguson for details * Parent Kids Class: 10/14 @12PM * Sunday Zone Class: 10/21 @9AM * Halloween In-House Comp, 10/27, roughly scheduled 8AM-12PM but we will do our best to finish early. Sign up is on the Coaches Desk with a FAQ Guide. You sign up, I pick the teams, we all have fun. * Kids Class with Costumes: 10/30 * Last 60 Nutrition Challenge:* Traditionally the last 60 days of the year are the hardest nutrition wise, with Thanksgiving and Christmas. This year we are going against that trend and doing a challenge to finish 2018 strong, and start 2019 on the right foot. More info to come on this next week.

Snatch Technique* Here are some great tips and corrective exercises from the legendary coach Mike Burgener https://www.instagram.com/p/BnotBwKjSxd/?hl=en&taken-by=crossfit_weightlifting

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  1. How Would you rate the cleanliness of the gym?
    • Average: 4.79 out of 5
    • Really happy to see this, as we devote a lot of time, resources, and take a lot of pride in the cleanliness of the gym.
  2. How would you rate the Safety of the gym?
    • Average: 4.83 out of 5
    • There were a few comments regarding kids running around during classes, but more on that later.
  3. How would you rate the coaching staff?
    • Average: 4.87 out of 5
    • Happy to see this, as all of our coaches have 3+ years of experience.
  4. How would you rate the quality of instruction?
    • Average: 4.78 out of 5
    • There were a few comments about more gymnastics and weightlifting instruction. We will take these under advisement, and plan to have our own instruction for coaching these movements at our next coaches meeting.
  5. Which of these best describes your Goals?

    • Lose weight and tone muscle

    -47.47% * General Health and Wellness

    40.40% * To compete in CrossFit

    4.04% * Other (please specify)

    8.08% * Most of the “Other” were combinations of the other 3. 6. What would you like to see more of? * Nutrition Challenges

    23.96% * In-House Competitions

    15.63% * Social Gatherings

    8.33% * Free Seminars (Strength, Competitor, etc...)

    25.00% * Hill Runs

    4.17% * Other (please specify)

    22.92% * Again most of the “other” responses were “more of everything, except hill runs” * The top 2 responses were subject specific seminars, and nutrition challenges. We have both planned for this year, with Double Under and Running Seminars, and a “Last 60” Nutrition Challenge. 7. If you would like to see a morning Weightlifting class, what time? * 5AM

    26.79% * 530AM

    19.64% * 6AM

    37.50% * 630AM

    16.07% * In the past we have only done evening weightlifting classes, and we wanted to gauge the interest of a morning class. Also having an idea of what time most people would prefer is helpful, so be on the lookout for a signup for a morning weightlifting class soon! 8. Do you have any other feedback, or ways for us to improve? * There was a lot of feedback, both positive and negative. I’ll do my best to summarize and address those below. * Multiple complaints about kids running around during classes, and generally making an unsafe situation. I would say that 2/3 of the additional comments were directed at this subject. I take responsibility for this, as I haven’t been as aware of this lately as I should be. I often get so focused on my class that I miss it happening. One of the most often referenced times was during evening Zone class, as they’re usually right outside the kids room. Parents please help us control this, your kids are more likely to listen to you than some bearded stranger. Please note that I’ve instructed the coaches that if the kids won’t listen, then stop the parents workout, and have them address it. Safety is the goal here, both for your kids and the people working out. * Had a few comments about wanting more gymnastics instruction, specifically in place of “no measure” cool-downs. We took this under advisement, but if you look at the “Goals” question; 87% are looking for “General Health and Wellness”, or “Lose Weight/Tone Muscle.” With those goals in mind our no measure cool-downs have focused on Cardio and Core Strength. Meaning running and ab exercises translate better to overall health than the ability to do a bar muscle up. However I think there is a way to do both, 1. By improving our gymnastic instruction during warmups and 2. Potentially doing “skill sessions”: outside of regular class time. Those skill sessions could also be videoed and distributed for everyones benefit.

Conclusion* First of all thank you to everyone that filled out the survey. I really do appreciate your feedback and can assure you that I read every one of your comments. It’s very easy to sit back and assume you are doing the right thing, so it’s nice to hear of things we’re doing right and things we’re doing wrong. Our gym has changed a lot over the last 6 years, and almost all for the better. Thank you for believing in us, and we will continue to work hard to make this place better, and to make it the best hour of your day! * If you have any additional feedback, or would like further explanation of anything please feel free to email me at: info@ftwrightcrossfit.com

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Team Series * That’s a wrap on week 1! Next set of workouts will be released Wednesday 9/26. My speculation is we will have some longer 20min style workouts, a “max” type lift, and some relay type workouts instead of all the Synchronized stuff like last week. Either way I’m excited for the next set! The plan for the workouts will be #5 Thursday, #6 Friday, #7 Saturday, and #8 Monday. However we may adjust that to accommodate new folks on Saturday. If we do, we will make sure to announce that.

Running* I’m heading to the CrossFit Running Course this weekend (9/29) so be prepared for some running knowledge when I come back!

Endurance Work* Here are 2 sample workouts that are intended to build Aerobic Capacity. The first will work on Lactic Threshold, with shorter sprints. The Second works more on pacing and Aerobic Efficiency: * 10x500m row with 1:00 rest between. Goal here is to find a fast pace that is repeatable, with all 10 intervals being within a few seconds of each other. * 6000m row with negative splits. Goal here is to increase your pace and finish each 1000m faster than the previous one. Start at around 70% effort and bump it up every 1000m.

Need to Know* Sweatshirt order and $$ due this Friday, 9/28 * Keeneland Bus Trip 10/13, see Heidi Ferguson for details, payment etc.. * Parent/Kids Class 10/7 at 12PM * Halloween In House Competition 10/27, sign-ups for that coming soon. * Kids Day Camp (Ages 8 and up) on 10/28, 9am to 12pm, $25 for Members, $35 Non-members.

Flying Axes* Thanks Heidi Ferguson for organizing this fun social event. If you haven’t done this yet, I highly recommend it!

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NutritionPost-Workout Nutrition Hacks!

Heavily research and forever proven as effective is the post-workout snack. While there are many theories floating around out there, consistently considered the King of athletic nutrition is the Post-Workout. So how do you grab this meal and do it right? Follow the next 5 steps and see how much better you start to feel or how quickly you recover!

Who: Any athlete who has just finished a workout

What: A small meal or snack, consisting of a protein and carbohydrate

Where: Either at the gym or in your car on the way home

When: Within 30 minutes of finishing a workout

How: It is completely up to the athlete’s preference. An easy way to start is by grabbing a protein powder (that you will drink and is affordable) and a piece of fruit. The protein begins cell repair as the fruit replenishes glycogen stores. The cool thing about placing your protein powder in water is that it immediately begins flushing the system of lactic acid and helps to reduce muscle soreness. As the athlete begins to consume their post-workout snack consistently, they can begin experimenting with a more paleo post-workout or a more macros based workout! (Also, yes Fit-Aid counts, but you still need a protein!)

Try it out and see Coach Kate with questions!

ProgrammingTry this interval running workout from Coach Zach:

  • 5x1200m repeats with 3:00 rest between. Try to keep all efforts within a few seconds of each other.

Current Events* Flying Axes 9/22, details in the Event part of the FB group * Team Series starts this Wednesday 9/19 with the first set of workouts being released at 8PM on crossfitgames.com * Sweatshirt Order and Money due 9/28. Order form is on the Coaches desk * Please check if you’re membership is expiring! If you signed up for the 12 month membership when we changed prices that means you. You can let any coach know, or email us at info@ftwrightcrossfit.com

Mobility* Check out this shoulder warmup that I have been implementing with some of my classes.

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Ever wonder why a lot of people where those funny things on their hands during bar work? Here's a breakdown from coach Zach on why to wear them and which grips he prefers.

"During regionals in 2017, one of the events featured 45 ring muscle ups. At the time, I hated gymnastic grips because they bunched up in my hand and they would never stay where I wanted them to, they were just uncomfortable. I finished the event but ended up with a rip in my hand the size of a silver dollar. Luckily for me, that was the last event of the weekend where grip was a major factor but from that point on, I realized that ripping my hands was not an option. I immediately committed to wearing grips for every possible gymnastic movement plus any movements that caused too much friction on my hands. My favorite grips to use are the 3-Hole Carbon Fiber Grips from Bear Komplex. The 3-Hole Grips give the most protection on my hand and the Carbon Fiber fabric really helps me stick to the pull-up bar for large sets especially on our Speal Bars at the gym. There’s a lot of gear that’s important to me in CrossFit but the one thing I’ll never forget is my grips."

  • To get your own pair of grips, head to www.bearkomplex.com
  • Use Code: "Zwatts" to get 10% off your order!

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CrossFit Games Info* Coach Liz will start competition on 8/1 * You can follow along with the CrossFit Games App, and you can even "follow" athletes on the app to see when they will be competing again. * For information on how to watch the games check out games.crossfit.com

Performance NutritionWe all see how often and how much Coach Liz works out, right? But the even more in-depth part of her training has been her nutrition. Over the past 4 months, Coach Kate and Liz have been perfecting a plan for the CrossFit Games. First, Coach Liz made a commitment of eating strictly on plan. No alcohol, no pizza. Second, they went through almost 40 recipes, Liz tested them for ease of making, how they made her feel physically and how they made her feel in training. As Ben Bergeron says, be prepared for the unknown and unknowable. With this in mind, they tested different scenarios with snacks and timing, some of which made Coach Liz feel not so hot! Once they compiled a list of recipes and snacks Liz wanted to repeat, Kate made her own list of foods that could be made ahead of time and taken to the CrossFit Games for the week, along with foods that made easily on-site in Madison.

Now, we are in the final leg of the CrossFit Games season. With her nutrition dialed in tightly, Coach Liz has been putting up numbers, and feeling healthy. Liz has truly earned and honored her place CrossFit Games 2018. Follow @Kg3Nutrition and @ftwrightcrossfit on Instagram to see pictures of her Games week nutrition, and a few behind the scenes shots too!

Current Events* MBB is on 8/18/18, we have a lot of athletes competing so we will need as many volunteers as we can get. Please sign up on the sheet on the coaches desk!

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Where’s Coach?

As I start my travel to work the Regionals this year it occurred to me that not everyone knows where I am, or what exactly I’m doing. Some of the morning classes may not even notice I’m gone! With that in mind I thought I would jot down a quick summary of what it is I do on these long trips.

Who?

I am a part-time employee for CrossFit Headquarters(Not Rogue), and work mainly during the competition season (Open-Games, although there is travel all year to support those.) My department is under “Games” and is called “Signage.” My official job title is “Signage Installer.” Our Signage department is pretty small with 1 full time employee (my boss), and 3 of us part time employees. We also have contractors that we hire to help during the actual events.

What?

So what does a “Signage Installer” do? I like to say that we are responsible for making the competition look like an “event.” One of the main pieces is the competition floor, The flooring comes to our warehouse in Wisconsin completely blank and in large rolls. We divide it out and ship it to the events, and then once onsite we cut, and lay it out to the exact dimensions of the competition floor. Once laid out and put in place we create the “ruler” look that is marking it every 6’, creating a border, create a finish mat to hide the scoring cable, and make it look “pretty.” It’s extremely important that this is all done with precision, to create a safe and fair competition.

After that we cut and create all the other mats: rep mats (to show rep counts to audience) rep markers (to show rep counts to athletes and judges), start/stop mats, warm up area mats, and any other specific needs for the event(there are 100’s of these.)

Once finished with the rubber we start on branding the competition floor and venue. This includes all the barricades surrounding the floor, the flags in the corners, the covering over the rig, the clocks and clock covers, directional signage (think “ticketing” and an arrow, or “athlete warm up.” Branding and numbering of equipment (yep that tiny lane number on the Assault Runner, that was me.”

We also provide logistical support for several other teams at the event. This includes packing and transporting kits for the Directors, medical teams, scoring, judges etc….

During the actual event we ensure that the competition floor matches the diagrams, and is safe for the athletes and judges. We facilitate the name change outs, and floor change outs between heats and events.

Then the best part we break it all down in about 4 hours and load it onto a truck to go back to the warehouse or onto the next event!

Why/How?

I got started with this work as a volunteer, and I did it as a way to give back to CrossFit that had given me so much. I started volunteering at our specific Regional and at the Games in 2012 and did it every year in various roles (Judging, Gear, Signage.) In 2015 I became the volunteer Signage lead at our Regional, and then was picked up for the paid team at Games that year(2015.) I continued on the team as a contractor until early 2017, when I was hired on as a Part-time employee.

I have several reasons for doing it, but the main reason is the experience. It gives me the opportunity to work with and learn from some really great people. I’ve gotten to travel to some amazing places that I may have never visited(Australia 2x, Spain 3x), and there’s something exciting about the high stress “make it happen” environment of the event itself. It also provides an extra stream of income to my family, and has helped us provide us some opportunities we wouldn’t have had. I also genuinely enjoy some of the work. I love to work with my hands and build/create things, and also like to problem solve on the spot. Both of which I get ample opportunity to do, and often spend 12+ hours a day doing.

Conclusion

Thank you for allowing me the opportunity to go out and do these crazy events. I always return with a renewed appreciation of the gym and community that we have. Until then know that I miss all of you, and can’t wait to WOD with you again soon.

Week 1: East Regional in Albany, NY

Week 2: Central Regional in Nashville, TN

Week 3: Meridian Regional in Madrid, Spain

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New Gym* Here are a few pictures of the wood walls going up. We did these to cover the structural "X"s and maximize our wall space! * Permanent Power is on, and they began work on the parking lot this week!

Current Events Zone Class this Sunday (4/8) at 9am * Parent/Kid Class this Sunday (4/8) at 12:00pm * Starting 6/4/18:* + Kids Class will be split into two different age groups and times! We are doing this so we can provide the appropriate attention, workout, and coaching for your kids! + Tuesday (5:30-6:00pm, 3 yrs - 6 yrs) & (6:00pm - 6:30pm, 7 yrs - 11 yrs) + Saturday (9:00am - 9:30am, 3 yrs - 6 yrs) & (9:30am - 10:00am, 7 - 11 yrs)

What Now?* The 2018 Open is over now and the 2019 is a long way off. Now is the time to plan and set yourself up for next year. The best time to make a change is NOW. Finally ready to dial in your nutrition? Do it now and reap the benefits for 50 weeks before the next Open. Want to get a detailed plan to improve your lifts or gymnastics? Contact a coach now so you don't get caught hoping "xyz" movement doesn't come up next year. Think your conditioning could improve? Maybe start attending some Zone classes throughout the week. * We have several things in the works for the next few months, including a Competitors seminar with Coaches Zach and Liz, and a Strength seminar with Coach Kyle S. Both will be free to our members and are designed to help you reach your goals! * For some extra conditioning work try this fun little workout from MisFits + For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Quote* Here is a good quote I heard this week: "Sometimes you find yourself in the middle of nowhere, and sometimes in the middle of nowhere you find yourself" Have a great weekend everyone!

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Open Wrap Up Thats a wrap on the 2018 CrossFit Games Open! Congrats to everyone on their hard work, their PRs, and their dedication! Special shoutout to our athletes moving on to the next stage of competition. + Zach Watts will be heading to Nashville May 25-27 to compete in the Central Regional as an individual. the top 5 Men from the Regional will advance to the CrossFit Games in August. Link to buy your tickets here: https://www.cuetoems.com/cfregion_2018/Tickets.aspx?l=CEN5F4FBE0C + Jack Howard, Liz Cole, and Allana Oak will be moving on to the Masters and Teens Online Regional Qualifier April 19-23*. This is a 4 day online competition, similar format to the Open, where they will complete the workouts at our gym and submit videos. The top 20 out of each Age Division will qualify for the CrossFit Games in August.

Current Events* Closed this Sunday 4/1 for Easter * Parent/Kids Class 4/8 @12PM * Sunday Zone Class 4/8@9AM (Must have MyZone Belt) * Don't forget to pickup your Open Shirt in the Lobby * Head to the Ft Wright Zone Facebook page and give us a like, so you can keep up with all things Zone!

Coaches Corner* Here's a little interval workout for you to work on that conditioning + 6RDs of :20 Sprint on Assault Bike and 1:40 Recovery Bike * If you struggled with any movements in the Open now is the time to start working on them for next year! Schedule some 1-1 time with a coach to have them show you drills, and write some programming for you.

New Gym* The new gym is progressing nicely. The inside is nearing completion, but we need some drier weather to start work on the parking lot. Our goal is to be having classes there at the beginning of May. * As of right now, we are planning to lay the new floor on the weekend of 4/21-22. If you are willing and able to help that would be amazing, we will take all the help we can get! We will keep you updated as the time gets closer.

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Kg3 Nutrition Challenge Wrap-UpI have never seen the type of successes we have had this round of nutrition! I have watched PR’s happen in weightlifting and a million PR’s happen in gymnastics movements. I have gotten gorgeous before and after pics that illustrate goals being met, both weight gain and weight loss. The overall results and the amount of athletes that are simply on fire right now are astounding! Seriously, everyone should be giving themselves and Atta Boy or Atta Girl right now for participating and sticking with it for the whole 6 weeks.

We have had a tie for the winners of this challenge and they are Leigh Ann Gundrum and Gina Ogden. Both came in with 543 points and were verified through their LoseIt submissions and their wodify activity last week. Honorable mention goes to Beth Johnson for her third place finish! Leigh Ann and Gina win gift certificates to Iron Office Nutrition, Blue Apron and, bragging rights until our next nutrition challenge!

On a very personal side note, if you are someone who is still struggling to meet your weight expectations and you’re avoiding talking to me because it’s painful or too hard or …for example, you’ve “tried everything”, just completely given up, etc. I’m working on something just for you, so just keep coming to CrossFit and keep working on your fitness and stay tuned for a workshop just for you this summer. And if you’re sitting at your computer saying “How would Kate even know what I’m thinking???” Trust me on this one. It’s going to be good.

18.2 Recap* Great job to everyone for surviving 18.2 and 18.2A! Congrats to Zach, Vince, Megan, and Kelsey for their top scores on 18.2, and Zach, Kyle, Steph, Meredith for their scores on 18.2A!

Insta Love* I ran across this post today and couldn't love it anymore. "Comparison is the thief of true joy." Enjoy!

Current Events/News* Next Parent/Kids Class 4/8 @12 * Gym will be closed 230P-4P on 3/13. Sorry for the inconvenience * Spring Break is around the corner and a lot of folks will start traveling soon. Download the "Sweat Deck" app for a fun way to get in a Hotel Room workout while on the road! * Head over to Ft Wright Zone FB Page and give us a "Like" + And check out this cool video of a Zone Class https://youtu.be/8kzQ5P-zGGc

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Open Nutrition Help1. Hydrate! * This is the number 1 thing you can do to boost your performance and to help your recovery. Make sure you are staying hydrated through the week, leading up to Friday. Then stay on hydrating after your workout to speed your recovery and get yourself in the best spot for a repeat. 2. Stay on Plan * Make sure you are still hitting your macronutrient numbers, and are utilizing them at the appropriate time. If you change your workout time for the Open, make sure you adjust your macro timing to account for that. Give yourself the appropriate fuel for the WOD! 3. Recover * Make certain you are hitting your post workout shake and meals within the optimal time window. If you go in the first heat, make your shake and drink it while you judge the second heat. That shake and meal are vital to your recovery and will give you the best chance at being prepared to repeat the workout.

The Open: Week 1* Congrats to everyone on their awesome scores, and congrats to Zach, Vince, Steph, and Megan for being FWCFs top scores! * 18.1 is in the books, and we are moving on to week 2! We officially have 110 people signed up for the Open, which is a huge gym PR! * Now that we have week 1 under our belts, and some experience it's time to move on and set ourselves up for success on week 2.

Current Events* Parent/Kids class at 12P on 3/4/18 * MyZone Class @9A on 3/4/18 * 18.2 Released Thursday 3/1/18 at 8P, a few of us always watch it at the gym so feel free to drop by! * Make sure you go to https://www.facebook.com/FTWRIGHTZONE/ to like the Ft Wright Zone Page! Seriously Do It!!!

Coaches Corner Open Advice:* + Use Thursday as an active recovery day. You can certainly do the workout on Thursday, but don't go at it with 110% and completely exhaust yourself before the Open WOD Friday. On the flip side of that don't sit in your recliner all day and watch Netflix, move around and stay active. + Hit it hard Friday. We all know that we have multiple chances to repeat workouts, but the best way to learn something about a workout is to hit it hard and see what happens. After giving it an honest best effort, look back and see if there is room for improvement, and where you could make that time up. + Theres always a chance to repeat. If you feel like your strategy was way off, or you left a lot of reps on the table then you can always repeat on Monday. Take Friday as a learning experience and try to get better. + If you feel like you gave it your all Friday and are happy with your score then don't repeat it. Most of us aren't going to unseat Mat Fraser or Tia Toomey as the fittest on earth, so don't let the leaderboard make you feel like you need to repeat. + Leaderboarding is dangerous in the wrong context. While it is cool to see where you stack up worldwide, it does not define you. Don't let position on the leaderboard dictate your self-worth. For 99.9% of the world the Open is for fun, keep that in mind.

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Current Events Parent/Kid Class on 3/4 at 12:00pm with Coach Liz! $5 per person, discounts available for multiple children. * Parent’s Night Out will be held on 3/10/18 from 5pm to 9pm! 5 years and up! $10 per kid, discounts available for multiple children! Must email admin@ftwrightcrossfit.com to reserve your spot! * Zone is now offered Mon/Wed @ 12pm and 6:30pm, Tues/Thurs @ 7am and Fri @12pm! You must have a myzone belt to attend the class, rentals are available! * #bringyourparenttozoneclass is happening on 3/4 at 9am*! Yes bring your parents and show them how fun fitness can be!

Gym Update

  • It's coming along! Drywall has been hung, and showers installed!

CrossFit Open Sign up for the Open! games.crossfit.com * Open Logistics + As a gym we will do the workouts during normal class times on Fridays! + If you can't make it on Friday, or you want to re-do the workout to improve your score, you will have the opportunity on Mondays during regular class time* - On Mondays classes will have 2 workouts: The Open workout for makeup or re-do, and another workout of similar setup and timeframe. So if you've already done the Open workout you can choose the new workout and get your fitness! If you need to makeup you can do the Open workout! + We will not have special class times for you to redo or makeup your workout. You can do it on Friday, or Monday, or both. + You will be responsible for submitting your score on the CrossFit Games website, as we are unable to do it for you. We will validate your scores on Monday evening, and then you will be visible on the Leaderboard. + Assuming the workout format is the same as in years past, class format will look like this. We will run 2 heats of the workout. At the beginning of class you will find a partner, one of you will go in the first heat while the second person judges. Then you will switch and the second person will do the workout and the first person will judge them. + Please be patient with us! We have no advance knowledge of the workouts, so we are figuring out at the same time as you are! We will do our best to help set you up for success, and keep the classes on time. Sometimes because of the workouts classes will run a little bit long, so plan for that, but we will do our best to run on schedule.

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Water and WinterNow that we are well into the frozen time of winter, we need to stay vigilant about our water intake. With thirst response diminished, we can sometimes go for hours without drinking a single drop of water! Sometimes, the signs of winter are actually signs of dehydration. Check out my top 5 signs of winter and dehydration. If you have any of these, make sure you up your H20 intake, even if you don’t feel like drinking it!

1.) Constant colds. Dehydration can dry out our mucus membranes and make them more susceptible to catching anything that we might run across.

2.) Fatigue. Lack of water intake, paired with CrossFit = exhaustion. If you’re constantly feeling sluggish, it can definitely be a sign of dehydration. Remember how much water you drank in the summer before, during and after CrossFit? Try to maintain that throughout the rough winter months.

3.) Dry skin, a few extra crow’s feet or even a new major breakout? Water flushes toxins from our system and keeps our skin supple. Keep a cup next to your sink and drink a full 8 when you go to bed and also when you get up!

4.) Chapped lips. Think your chapped lips are from the cold air hitting them on your walk to work? I’m willing to bet that it’s actually from lack of water. Up your intake and give your lips 48 hours to improve!

5.) You’re not sweating when you wod. You might think it’s because it’s cold and you’re not warmed up enough but your body is putting out just as much effort as it does all year. If your shirt is still dry, your hair isn’t damp and your arm pits are clean as a whistle, it might mean that you’re actually not drinking enough.

Now go grab your FWCF Cup and get to drinking!

Current Events We are adding Zone Classes! + Starting 2/12/18 we are adding Zone classes M/W@630PM and T/R @7AM + Note: You MUST* have a MyZone HR Monitor to attend class! We will have a few belts available to rent for $20/class if you would rather "try before you buy" * Stacy Strong Open Shirts/Tanks will be in 2/21 * The CrossFit Open is just a few short weeks away! Signup at games.crossfit.com * Promise not to laugh, but here is a video from my very first CrossFit Open workout. I was 2-3 months into CrossFit at the time, and had yet to reach "beard growing age" This is proof that: #1:Everyone was a beginner at one point, #2: Anyone can do The Open! Enjoy! + https://www.facebook.com/kyle.stark.399/videos/10102600558831180/

Coaches Corner* We have been compiling a video library of some of the most common CrossFit movements on our YouTube channel. Check it out and subscribe so you can be updated when we post new stuff! + https://www.youtube.com/channel/UCTO7A3e86MDNkwpsXU2BVBQ

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**A Change in Perspective

I opened the doors to my affiliate in 2012, a “wide eyed kid” with the dream of helping people find a healthier lifestyle. At the time, I had been doing CrossFit for almost 2 years and really loved the sport, and was ready to transition into making it a career. The following piece discusses the change in perspectives I have had along that journey, and how they have shaped me to this day. From Athlete, to Aficionado, to Coach, and then Owner, each stage equally valuable and I have learned so much during each phase of my journey.**

I started like many of you, with a baseline workout that sparked my journey with what I call “the Athlete Perspective”. I found CrossFit as a good way to get into shape for the career path I was pursuing, and everything I did revolved around my goals. Intent on absorbing all of the CrossFit knowledge I could, I stayed after class, watched countless videos, tried to follow what I thought was a healthy diet, and generally did everything I could to improve myself. I spent most of my time assessing my performance and how I could improve as an athlete. I learned so much about myself, my movement patterns and where I could push the limits of my abilities during this time.

**In the fall of 2011 I decided to get my CF-L1 Certification. My goal at the time wasn’t to become a coach or to own my own affiliate, I simply loved CrossFit and wanted to learn more. The month after my L1 I went to the CrossFit Mobility Seminar, and the month following that I went to the CrossFit Weightlifting seminar. I felt like I was starting to approach what I call the “Aficionado Perspective”. I had acquired a good base amount of knowledge from the seminars, my outside readings, and was beginning to share that knowledge with others. My focus was still mainly on myself and my performance, but I began to share some of my experience and knowledge with others.

I was still in the “Aficionado Perspective” when I opened my Affiliate in 2012. I still had my workouts, pursued my performance as a priority, and largely viewed myself as an athlete. At the same time I was coaching 7 classes a day and, predominantly “winging it” when it came to the business aspect of Ft. Wright CrossFit. I had a vision of what I wanted my gym to look like someday, but no clear path or steps to get to there. I continued soaking up knowledge and attending as many seminars as I could; all in an effort to become an “expert” in every field within CrossFit.

In retrospect, I lingered in the Aficionado stage for too long, but all that time spent absorbing knowledge did pay off by giving me self confidence when coaching, especially to large classes. I’m not by nature outspoken, and wouldn’t label myself as a performer, so coaching and speaking to groups didn’t come naturally to me. I had to put in time and effort to become comfortable and confident in my coaching skills. Knowledge helped me overcome that fear, and made me better at my job.**

**It took a few years to break out of the Aficionado Perspective and get to the Coaching Perspective. I had an empathetic base of knowledge from the Athlete Perspective, meaning that yes I knew the frustration of missed double unders, the joy of a PR and the pain of getting a little pukey during a workout. I had an educational base from my time in the Aficionado phase, certifications on the wall, and some coaching experience so it was time to approach the Coaching Perspective. In the Coaching Perspective you have to put your athletes needs above your own. You’re in the middle of your weightlifting, but your athlete has a question about muscle ups? Looks like you’ll finish your sets later. It’s 11PM on a Saturday night and your phone lights up with a message from an athlete with a nutrition question. Better find someplace quiet to type out your paragraph answer explaining how the athlete can improve their eating habits. Your needs, your goals and sometimes even your performance take a backseat to the people you are coaching and a good coach wouldn’t want it any other way. But now, now you’re shifting focus, putting that energy you so carefully crafted working on yourself to others and you get to see the fruit of that labor. Your members are hitting PRs left and right, limitations both mental and physical fall by the wayside, and they’re seeing meaningful changes in their lives. Fulfillment and satisfaction come from seeing the people you help, achieve things that they never thought possible. You’re beginning to have an impact that’s bigger than yourself and you feel full in a completely different way.

The next stage is one that I’m still working on, and that’s the Owner Perspective. My focus has shifted at least partially from coaching athletes, to coaching coaches and running the business. Setting up expectations and guidelines that allow each class to run exactly as others that day, to provide a consistent client experience, all while allowing for coaches to get creative and continue working on their skills as well. Focusing on things like creating a more specific vision for the gym, and writing a path/plan for how to get there. Setting daily/monthly/90 day/6 month/yearly/5 year/10 year goals. All while trying to create a legacy for my daughter, establishing a FWCF that she can be proud of when she is my age.**

**My focus now is on creating a business that sustains more than just my family, and setting goals that affect more than just us. Instead of trying to change the perspective of one teenage girl, that being strong is in fact beautiful, I want to change the entire world’s view on women (a rabbit hole that I jump down much more quickly now that I have a baby girl.) I don’t want to change one guys diet in my gym so he loses 30 pounds this year. I want to change his lifestyle so that he is now the example to his family and coworkers on what healthy eating is and how to achieve goals. I want to empower him with the tools and knowledge to be the expert in his own community. My goals are bigger, my dreams focused on changing the world not just one person but to see the ripple effect of one person who goes and changes another person and then another until we start kicking down the doors of mental, emotional and physical conditions that hold people back. Not just the people of Ft. Wright, not just of those in Northern Kentucky or the Tri-State area but to anyone who wants to go after a life without limits.

It’s been a humbling journey to say the least. A journey I can honestly say was filled with mistakes but also so many lessons learned. Maybe, maybe I may have spent too much time in some of those perspectives. Maybe I would be farther than I am now if I hadn’t, but I can’t change what has already passed. And if I can’t change it, then why focus on it? I choose to focus on the now, while looking forward. The questions that come now are “Is what I’m doing now going to get me where I want to be in a year? 5 years?” If not then I re-evaluate, and make the necessary changes to correct my course to meet my goals. I’ve learned that I can take action now to become who I want to be later, and implemented careful planning to ensure my achievement of these goals.**

It’s easy to go after the “quick fix” when it comes to so many areas of your life. But, what I have learned over the past 8 years is that there is no “quick fix” for a “new you.” It takes diligent planning and dedicated focus to get where you want to be, and to achieve your goals. Maybe a year from now you’ll have a change in perspective and different goals, and that’s ok. Each day is an opportunity to grow and to get better, take advantage of that. So, what are you going to do today to get better and/or achieve your goals?

-Kyle Stark

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Nutrition* Here is a video of a little "nutrition hack" I discovered! + https://youtu.be/GWygUWTVFT0

Current Events FWCF Serves at the City Gospel Mission Diner on 2/9 @6PM heres a link to the event on FB: https://www.facebook.com/events/379957129133421/ * Parent/Kids class 2/4 at Noon, $5ea. * Register for the Open at crossfitgames.com and sign up under our affiliate "Ft. Wright CrossFit", don't forget the "." when searching. * We plan on hanging out and watching the first Open Announcement Thursday 2/22@8PM*, come join us!

Coaches Corner* Try this "fun" little warmup from Coach Zach: + 10 RDs: Every 2:00 (20:00 total) + 10 cal Ski, 10 cal Bike, 10 cal Row + Scale to your skill! I did 8 cal :)

Corporate* Calling all you "Titans of Industry" We are stepping up our corporate fitness game! Check out this article in the Harvard Business Review, about how regular exercise can positively effect your job performance! https://hbr.org/2014/10/regular-exercise-is-part-of-your-job * Check out our Corporate Wellness page for more info! * Here is a short video of us implementing that at Sunstar Engineering! https://youtu.be/n1qxn-74GEo

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KG3 Nutrition* Here's a good lunch recipe from KG3 Nutrition!

Chicken Lunch Wraps

Ingredients

  •  1⁄2 cup water
  •  1⁄3 cup couscous, preferably whole-wheat 1 cup chopped fresh parsley
  •  1⁄2 cup chopped fresh mint
  •  1⁄4 cup lemon juice
  •  3 tablespoons extra-virgin olive oil
  •  2 teaspoons minced garlic
  •  1⁄4 teaspoon salt, divided
  •  1⁄4 teaspoon freshly ground pepper
  •  1 pound chicken tenders
  •  1 medium tomato, chopped 1 cup chopped cucumber
  •  4 10-inch spinach or sun-dried tomato wraps or tortillas

Instructions

  1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
  2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1⁄8 teaspoon salt and pepper in a small bowl.
  3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1⁄8

teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked through, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle. 4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber. 5. To assemble wraps, spread about 3⁄4 cup of the couscous mixture onto each wrap. Divide the chicken

among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Macros – 1 serving (1wrap)

Calories: 510
Protein: 32g
Fat: 18g

Carbohydrates: 55g

Current Events FWCF Serves at the City Gospel Mission Diner on 2/9 @6PM heres a link to the event on FB: https://www.facebook.com/events/379957129133421/ * MyZone class on Sunday 1/28, get those belts charged up and ready! * Parent/Kids class 2/4 at Noon, $5ea.* * Register for the Open at crossfitgames.com and sign up under our affiliate "Ft. Wright CrossFit", don't forget the "." when searching. Here's a cool video we made about signing up for the Open! https://youtu.be/VypYTPGedq8

Thanks* Huge thank you to everyone that came out and supported us yesterday, and helped us to honor Katy's memory. Here's a picture from the 630P class, which had a lot of Katy's friends from the RWB Organization.

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KG3 Nutrition* Another delicious recipe courtesy of KG3!

Pineapple Pork ChopsIngredients

  •  4 pork chops (I used thinly cut)
  •  1/2 - 1 teaspoon salt
  •  4 pineapple rounds

For the sauce *  1 cup low sodium soy sauce or tamari *  2 tablespoons sriracha *  1 teaspoon sesame oil *  1 teaspoon freshly grated ginger *  1/4 teaspoon garlic powder Instructions

1. Heat up grill or grill pan over to medium-high heat and grease to keep meat and pineapple from sticking. Pat pork chops dry and sprinkle with salt. Place on grill to cook for 5-6 minutes per side, depending on the thickness. The pork chops should come to an internal temperature of 145 degrees F. Set aside and lightly cover with foil to keep warm.
2. Place all ingredients for the sauce in a large sauté pan over medium heat and whisk together to combined. Let cook down and reduce for about 6-8 minutes until mixture is thick and coats the back of a spoon.
3. When pork chops are done cooking, grease the grill once more than place pineapple on grill about cook for 3 minutes per side, until grill marks appear and pineapple has softened.
4. Top each pork chop with a pineapple round then drizzle sauce on top!Macros – 1 serving (makes 4 servings) Calories: 351

Protein: 40g
Fat: 14g Carbohydrates: 11g

Current Events Katys Memorial WOD next Thursday 1/25, all classes open to the public EXCEPT 5AM and 430PM. We will also be adding a 330PM class that day to help with the influx of people also. * No Kids Class this Saturday 1/20, at 9AM because of the Winter Wodderland Competition. Come support the 12 FWCF teams competing! * MyZone class on Sunday 1/28, get those belts charged up and ready! * Parent/Kids class 2/4 at Noon* * Register for the Open at crossfitgames.com and sign up under our affiliate "Ft. Wright CrossFit", don't forget the "." when searching. Once available I will register a team for the affiliate too! 18.1 will be announced 2/22.

Coaches Corner* Still working on those pesky Double Unders? Check out these 2 Videos from CrossFit HQ with tips on jumping and body position * https://youtu.be/_7cpagB7WUg * https://youtu.be/Zyvusyli-UU

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  • The 2018 Nutrition Challenge is off and running! Lots of learning and trial and error this first week, but soon it will be a habit and begin to be a lifestyle!
  • Interested in getting your own nutrition plan, that is specifically tailored to you and your goals? Head to ftwrightcrossfit.wodify.com to book your consultation!

Current Events* No kids class on 1/21/18 * Zone class on 1/28 @9am! * Money for sweatshirts and beanies is due 1/21 * The Open starts 2/22! Registration begins 1/11! When signing up remember to put the "." in Ft. Wright CrossFit, to find us on the affiliate list. Check for updates at crossfitgames.com * Make sure to stay up to date with Coach Zach at Wodapalooza this weekend by downloading the app from the app store, or at wodapalooza.com

Coaches Corner* Love this video explaining flexibility vs mobility https://www.youtube.com/watch?v=Dca5UN0C9C8

What We're Reading* Check out this cool article in the CrossFit Journal about an introvert finding community and friendship at CrossFit. Very cool story, and very relatable! https://journal.crossfit.com/article/lonely-saline-2

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2018 KG3 Nutrition Challenge* Ready to get your New Year started right? Then join us for this Nutrition challenge, details and registration can be found at the following link: kg3nutritionchallenge2018.wodifyrise.com

Current Events* There is a change to the Saturday schedule: the 8AM CrossFit class will now be at 730AM, the 9AM community and Kids classes will stay the same. We did this to try and fix the parking issues we were having! * No Kids Class on 1/20/18 @9AM * Parent/Kids Class: 1/7/18 @12PM, $5 cash per person * The open starts 2/22! Less than 2 months away! Registration will start 1/11! Keep up to date with info at games.crossfit.com * Send all your good vibes to Coach Zach next week as he travels to Miami to compete at Wodapalooza in both the Weightlifting and Team competitions! Wear your "Watts" Shirt or any FWCF Shirt 1/12! Competition Details at: https://www.thewodapalooza.com/

Coaches Corner* Ready to get those pull-ups just in time for the open? Heres a quick 4 week program to build that pulling strength: + Warmup:

3RDs

  • 10 Scap Pullups
  • 10 Hollow/Arch Swings
  • 10 Band pull Downs

Crossover Symmetry: Heres a video how to use it

Week 1

Day 1: 3x10 Banded Pullups (Volume)

Day 2: 1-2-3-4-5-4-3-2-1 Strict Pull-ups (Strength)

Week 2

Day 1:3x 12 Banded Pullups (Volume)

Day 2:10x2 Strict Pullups (Strength)

Week 3

Day 1:3x 15 Banded Pullups (Volume)

Day 2:10,9,8,7,6,5,4,3,2,1 Strict Pullups (Strength)

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KG3 RecipeIngredients

  •  2 1/2 pounds red potatoes scrubbed and roughly chopped
  •  1 tablespoon sea salt
  •  1/3 cup fresh parsley lightly packed & finely chopped
  •  3/4 cup yellow onion finely diced
  •  2 tablespoons lemon juice
  •  2 tablespoons Dijon mustard
  •  2/3 cup Avocado Mayo
  •  6 uncured bacon strips cooked & diced
  •  4 hardboiled eggs diced
  •  sea salt and black pepper to taste

Instructions

Whole 30 Potato Salad

Great for work potlucks and parties

  1. In a large saucepan or Dutch oven, combine chopped potatoes and sea salt. Cover with water by 1 inch. Bring to a boil over high heat. Reduce heat to medium-low and cook until potatoes are easily pierced by a fork and you are able to pull out with little resistance. This should take 5-7 minutes.
  2. Drain the water and move the potatoes to a large bowl. Place in the refrigerator to cool for at least 15-20 minutes.
  3. Once the potatoes have cooled, add parsley, onion, lemon juice and mustard. Give it a nice toss.
  4. Gently add in the mayonnaise, bacon and eggs. Give it a nice stir. Add black pepper and more sea salt, to

taste if necessary. Serve cold.

Macros Calories 344

Protein 11g
Fat 21g Carbohydrate 31g

Current Events* Parent/Kids Class: 1/7/18 @12PM, $5 cash per person * The open starts 2/22! Less than 2 months away! Keep up to date with info at games.crossfit.com * Closed New Years Eve 12/31 * New Years Day: Open Gym 9-11AM, Ft Wright Zone Class at 11AM

Coaches Corner* We will have an open gym on New Years Day from 9AM-11AM, where we will be doing the CrossFit Total. Here is a link to an article written by famous strength coach Mark Rippetoe, about the CrossFit Total: click here for article * This is a small excerpt of the article regarding safety while doing the total "Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid. 2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious. 3) Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."

Video* In case you missed the video from the Ft Wright CrossFit Liftoff here it is: https://youtu.be/tUZlqdba7-c

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KG3 Recipe Breakfast Casserole*

Ingredients *  2 slice(s) whole wheat or Ezekiel bread *  3 Tbsp, chopped uncooked red onion(s), diced *  3 Tbsp sweet red pepper(s), diced *  3 Tbsp uncooked zucchini, diced *  2 large egg(s) *  2 large egg white(s) *  1/8 tsp table salt *  1/8 tsp black pepper *  2 Tbsp Mexican blend shredded cheese

Instructions * Preheat oven to 400°F. * Lightly coat one small bread pan with cooking spray. Cut a circle from each slice of bread and firmly

press into bottoms of both ramekins; set aside. * Lightly coat a medium sauté pan with cooking spray; heat over medium-high heat. Add onion, red pepper

and zucchini to pan; cook, stirring occasionally, until vegetables soften and onion is translucent, about 3

to 5 minutes. Promptly remove from heat; set aside. * In a medium bowl, whisk together eggs, egg whites, salt and pepper until well combined; stir in cooked

vegetables and cheese. Pour equal amounts of egg-vegetable mixture into the bread pan. * Bake, uncovered, until a knife inserted into center comes out clean, about 20 minutes. * Remove promptly from oven; let sit for 5 to 10 minutes before serving. * Macros – 1 serving (makes 2 servings)) Calories: 219
Protein: 16g
Fat: 8g

Carbohydrates: 21g

Video* This video hits us right in the feels...... https://www.youtube.com/watch?v=c2i976FQ87A

Current Events* Parent/Kid Class - January 7th at 12:00pm with Coach Liz! $5 per person! * Holiday Schedule:

+ 12/23: Normal Classes (8A/9A)
+ 12/24: 12 Days of Christmas WOD (8A/9A)
+ 12/25: Closed
+ 12/26: 8A/930A
+ 12/27-12/30: Normal Schedule
+ 12/31: Closed
+ 1/1: CrossFit Total: TBA via email

Coaches Corner* Thank you guys for making the first ever FWCF Liftoff a success! I had a ton of fun, and enjoyed working out with the early morning folks! * Since we are closed 12/25 and 12/31, here are 2 at home WODs for ya! + 20min AMRAP - 50 Air Squats, 40 Pushups, 30 V-Ups + 24min EMOM: Odd Minutes: 10 Burpees, Even Minutes: 20 Lunges(10ea leg)

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Two months ago it was leftover Halloween candy. Last month it was leftover pumpkin pie. This month, the dreaded December. Everything from peanut brittle to chocolate pretzels to peppermint candies and cupcakes are littering your kitchenette. Yes, everyone has the best intentions – “But it’s the holidays!” or “Live a little it’s Christmas!” but if you’re trying to attain body goals these land mines are anything but a celebration. Here are a few quick ideas to tackle the office junk food explosion.

  1. Make a rule. My rule for my office is that I don’t eat store bought treats. Ever. If I needed them I would have bought them for myself from the store. Exceptions: a bit of a homemade specialty, i.e. my co-worker was raised in Greece and makes Baklava for Christmas.
  2. If you’re stressed, take a walk and make sure that walk stays away from the kitchen. You know that “I’m tired/avoiding emails/rude co-workers” walk we all take? Yeah, take it to the streets, or the stairwells, anywhere but the kitchen.
  3. Be prepared. Make sure you’re bringing your lunch and keeping your snacks on hand. Simple but effective.

FWCF Liftoff: Powered by KG3 Nutrition* Takes place tomorrow 12/16 at 8AM! Winning team gets free 1-1 Nutrition Consultations!

Cool Stuff* Check out this cool video, showcasing the 3:30 class! https://www.youtube.com/watch?v=VuD_4wsfLeU

Holiday Hours* 12/23: Normal Hours (8A/9A) * 12/24: 8A and 9A (12 Days of Christmas WOD) * 12/25: Closed * 12/26: 8A and 930A * 12/31: Closed * 1/1: Open Gym (CrossFit Total) TBA

Coaching 3 tips to improve your Snatch + Setup: Make sure you are setting up correctly so you can transfer as much leg drive as possible into the bar. One common mistake is not engaging the lats, so think about squeezing a sponge in your armpits, that will make sure your arms aren't interfering with your leg drive. + Patience: Be patient! Allow the bar to come all the way up to your pockets before you jump. You should have a nice vertical chest when the bar gets to your hip, then when you jump the bar comes straight up. + Catch:* Punch up into the bar as you are receiving it. This allows for your shoulder to be in a stable position when receiving the weight, and for your elbow and wrists to be locked out. Find that stable position and stand up with the weight proudly over your head!

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KG3 RecipeHealthy Skillet Lasagna

  •  1 tbsp olive oil
  •  1 onion, chopped
  •  3 cloves garlic, diced
  •  salt and pepper
  •  1⁄2 tsp red pepper flakes
  •  1lb lean ground beef (93% lean)
  •  8 lasagna noodles, broken
  •  1 8oz can tomato sauce
  •  1 28 oz can diced tomatoes
  •  1⁄3 cup water
  •  6 oz part skim mozzarella cheese
  •  1 cup 1% cottage cheese
  •  optional: parmesan cheese

Instructions

  1. Heat the olive oil in a large skillet over medium-high heat. Add in the chopped onion and cook until translucent (4-5 minutes). Stir in the garlic and 1⁄2 tsp salt, pepper, and red pepper flakes.
  2. Add in the ground beef, breaking the meat into pieces and cooking until no longer pink.
  3. Layer the lasagna noodles over the meat and pour the tomato sauces and water over the

pasta. Cover and bring the dish to a simmer, then lower the heat to medium and cook,

stirring occasionally, for about 20 minutes or until the pasta is done. 4. Season the lasagna well with more salt and pepper to taste. 5. Take the lasagna off the heat and roughly stir in the cottage cheese. Top with big

chunks of mozzarella and let sit covered for 5 minutes or until cheese it is melted. 6. If desired, top with parmesan and basil.

Macros
Calories: 385 Protein: 33g
Fat: 13g Carbohydrates:33g

Coaches Corner* Zach and I (Kyle S.) like to do EMOM style workouts as warmups, or to get in extra conditioning work. Here are a few of our favorites this week: + 20min: Odd Min: 15 cal bike, Even: 1 RD "Cindy" (5 Pullup, 10 Pushup, 15 Squats) + 10RDs: Every 2:00 6 Muscle ups, bike remaining time + 5RDs: 20cal Ski Erg, 40 Air Squats

Current Events* 12/16: Santa and Ms. Claus are coming to FWCF for kids class, hot coco and pictures! Mark your calendars! * Want new FWCF apparel visit: * Fundraiser for Zach and his teammates headed to Wodapalooza in January, will be held at Darkness Brewing 12/16 from 5-8PM * What is Santa bringing this year?? Heres a hint, and stay tuned for how we are going to "break them in":

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  • Here is a delicious breakfast recipe from KG3 Nutrition!

Fried Egg & Avocado ToastIngredients:

· 1 slice Ezekiel bread (toasted & rubbed with garlic)

· 1 teaspoon of olive oil

· handful of chopped kale

· 1 Tbsp balsamic vinegar

· ½ ripe avocado

· squeezes of lemon

· salt & pepper

· fried or poached egg

· hemp seeds – optional

Instructions:

  1. Sauté kale in a little bit of olive oil, and a tiny pinch of salt. Once it begins to wilt down, add a splash of balsamic and continue to cook for about a minute longer. Remove from heat and set aside.

  2. Mash avocado on toast, add a squeeze of lemon and some salt.

  3. Sprinkle with hemp seeds.

  4. Top with kale and fried egg.

  5. Sprinkle on a little more salt & pepper, if you wish.

Macros without hemp

Calories: 370

Protein: 15g

Fats: 23g

Carbohydrates: 30g

Coaches Corner* Here is a good video to help understand toes to bar, and highlights some of our teaching points from Wednesday. Enjoy! + https://journal.crossfit.com/article/toes-to-bar-progression

Current Events* We are wrapping up Friends and Family Week, and so thankful to everyone that brought someone in this week! Make sure to come to the BBQ Celebration at 11AM, this Saturday 12/2. If you like you can bring a side to share! * Steel is going up on the new gym! Check out this photo!

What We're Pondering* Check out this awesome video of our very own Courtney Schapier! * https://www.youtube.com/watch?v=Sw9Ob79zhAw&t=76s

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It's Thanksgiving, DON'T BLOW ITThanksgiving Meal Survival 101

  1. Start your day with a little breakfast so when you get to your big meal you’re not starving and prone to overeating.
  2. Check out the entire Thanksgiving meal before you sit down and mentally make choices. Don’t get surprised by Auntie’s special pie after you’ve already taken a brownie.
  3. One plate. When the whole family goes back for seconds, go get involved in a movie or a card game and skip the second round!
  4. Easy on empty calories. Grandma breaking out the eggnog early? Sit down and have a glass, focus on having a meaningful conversation with Grandma and then hit up the water.
  5. Hit up the Ft. Wright CrossFit Day after Thanksgiving WOD to reset yourself!

Coaches Corner*We have some OHS coming up next week, so here's a short video about shoulder position in that movement! https://www.youtube.com/watch?v=SdBLFbtB9gg

Current EventsThanksgiving Schedule:

  • No 630P on 11/22 (all other classes will run as normally scheduled)
  • Closed 11/23 (no classes)
  • 8AM and 930AM 11/24
  • Closed 11/26 (no classes)

*We now have bottles of water for sale, $1 ea. and charged just like FitAid (marked on the sheet hanging on the fridge)

*Friends and Family Week 11/27-12/2

*Check out our online apparel store (makes great Christmas gifts) http://www.jacteduptees.com/category-s/308.htm

What We're Pondering* This awesome video about David and Allana: https://youtu.be/TdaelINUId0

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  • Here's another delicious recipe from KG3 Nutrition

Breakfast Coffee Smoothie

Ingredients

  • 1 cup chilled coffee of choice (black no additives)
  • 1 ½ banana, cut into chunks
  • 1 cup Fage 0% greek yogurt
  • 2 tsp honey
  • ½ tsp ground cinnamon
  • ¼ tsp grated nutmeg
  • 1 scoop UMP vanilla protein
  • Ice to your liking

Instructions

  1. Place all of the ingredients in a heavy-duty blender
  2. Blend until smooth. Serve

Macros – 1 serving (makes 3 servings)

Calories: 126

Protein: 16g

Fat: 2g

Carbohydrates: 33g

Coaches Corner-Endurance Programming

Week 1

Day 1:

10x250m

Rest 1:00 Between

Day 2

30:00 @70-75% HR (conversational pace)

Week 2

Day 1

20x100mRest 2:1

Day 2

35:00 @70-75% HR (conversational pace)

Week 3

Day 1:

8x500m

Rest 3:00 Between

Day 2

40:00 @70-75% HR (conversational pace)

Week 4

Day 1

3RDs: 60/45cal Row

Rest 3:00 Between

Day 2

45:00 @70-75% HR (conversational pace)

Current Events:-Friends and Family week 11/27-12/2

Thanksgiving Schedule:

  • No 630P on 11/22 (all other classes will run as normally scheduled)
  • Closed 11/23 (no classes)
  • 8AM and 930AM 11/24
  • Closed 11/26 (no classes)

What we’re pondering:This great article from the CrossFit Journal

-https://journal.crossfit.com/article/720-rainey-2

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  • Here's another delicious recipe from KG3!

BBQ Bacon Apple Chicken in the Slow Cooker Ingredients

• 1 cup tomato paste
• 3 Tablespoons blackstrap molasses
• 1 Tablespoons pure maple syrup
• 1 Tablespoons apple cider vinegar
• 2 Tablespoons coconut aminos (or soy) • 2 cloves garlic, minced
• 2 teaspoons smoked paprika
• 1 Tablespoons Dijon mustard

• 1/2 teaspoons sea salt • 1 onion, diced
• 4 apples, diced
• 8 slices bacon

• 4 boneless skinless chicken breasts

Instructions

  1. In a medium bowl, combine tomato paste, molasses, maple syrup, apple cider vinegar, coconut aminos, garlic, smoked paprika, Dijon mustard, and sea salt.
  2. Stir in diced onion and apples.
  3. Wrap 2 bacon slices around each chicken breast and place in the bottom of a slow cooker. Top with tomato mixture. Turn slow-cooker on low and cook 6 hours.

Macros – 1 serving (makes 4 servings) Calories: 413
Protein: 32g
Fat: 7g

Carbohydrates: 57g

Coaches CornerTravel WODs:

  1. 21-15-9: DB OHS & Burpee

  2. 20 min EMOM: 10 Burpees (scale as appropriate) -sprint the 10 burpees each round

  3. 30/20/10: DB Lunge, DB Push Press

  4. 20min EMOM (5RDs, alt min.)

-Run :40s on Treadmill

-15 Air Squats

-10 Burpees

-10 V-UPs

  1. 50-40-30-20-10: DB Snatch(400m run between sets)

Current Events* Friends and Family Week: 11/27-12/2! Bring your friends and family for a free week of CF! * No open gym Thursday 11/9, we will be closed 10AM-4PM

What We're Pondering* https://journal.crossfit.com/article/prison-cecil-2

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3 tips to have a Healthy Halloween:1. Wait to buy Halloween Candy 1. The less time it’s in your house, the less time it’s sneaking in your macros counts. 2. Buy the candy you don’t like to consume 1. Blasphemy I know, but if you love Reese’s but you hate Twizzlers, pick up the Twizzlers instead and avoid the temptation! Yes, it’s about the children but it’s also about you having a successful and healthy Halloween. 3. Choose the exact amount of candy your children can have over the next few weeks then donate the rest 1. Set your allotment for your children as you see fit, then take the rest to your local dentist. They usually donate it to appropriate locations and it is out of your house!

Coaches Corner* Here is a cool slow motion video of Zach doing a Snatch, with some quick tips embedded. https://youtu.be/b73qgdQMhXk

Current Events* Parent/Kids Class: 11/5 @12PM, $10 cash * We will be hosting a friends and family week 11/27-12/2. More info to come on that soon!

What We Are Pondering* This video from Ben Bergeron: https://www.youtube.com/watch?v=Zi3_I0lF-Lo

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Happy Friday everyone! Here is another delicious recipe from KG3! Enjoy!

Vegetable StrataIngredients

  •  1 small red onion, thinly sliced
  •  2 medium yellow squash, thinly sliced
  •  3 bell peppers, thinly sliced
  •  8 oz. fresh mushrooms, sliced
  •  2 garlic cloves, minced
  •  2 Tbsp. olive oil
  •  12 oz. bacon, cooked and crumbled
  •  8 large eggs
  •  1 tsp. salt
  •  1 tsp. pepper
  •  8 oz. shredded mozzarella or Italian-blend cheese
  •  4 pieces dried Ezekiel bread cubed

Instructions

  1. Saute vegetables and garlic in olive oil over medium-high heat 15 minutes or until tender-crisp.
  2. Whisk eggs, salt, and pepper until blended.
  3. Stir in cooked, crumbled bacon, mozzarella cheese, and bread cubes.
  4. Add the sautéed vegetables and mix well.
  5. Spoon into a greased 9x13 inch baking pan.
  6. Bake at 350 degrees for 1 hour or until puffed up and firm to the touch.
  7. Can be served hot, cold, or room temperature.

Macros – 1 serving (makes 10 servings) Calories: 368
Protein: 26g
Fat: 23g

Carbohydrates: 13g

Coaches Corner* Travel WODs: + 200 Air Squats for time, Rest 3:00, Then 10:00 EMOM of 7 Burpees with a max run for distance on treadmill with remaining time. Score is distance on treadmill. + 1/2 mile run on treadmill, 75 DB Thrusters, 1/2 mile run + 15min AMRAP: 20 DB Snatches alt, 20 Burpees

Current Events * Parent/Kid classes are coming back! This is a fun and healthy activity you can do with your kids! Stay tuned for dates and times! * New T-shirts have been ordered and should be in at the end of next week or the beginning of the following week.

What We're Pondering* Hear the CrossFit Founder Greg Glassman talk briefly about the chronic disease issue in our country.

https://journal.crossfit.com/article/cfj-greg-glassman-off-the-carbs-off-the-couch

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Nutrition-Tis the Season for office parties and Halloween Candy. Here are some helpful tips from KG3 Nutrition to mitigate that risk, and stay on track with your Nutrition.

It’s office party time at work!
It’s hard to play the social game at birthday party time, but it’s important you have a game plan! You might feel uncomfortable with the comments from co-workers about passing on that store bought celebration cake, so here are a few tips to get you through it!

  1. Pre-determine how much cake you can have and not have it wreck your day. Asking for a small slice and then eating half of it still allows you to politely participate but is only about 150 calories in comparison to having a full piece at more like 400 calories.
  2. Take your own food. A well placed “Hey guys, I’ve been so busy today! I’m just going to eat my lunch with you now while you party” works wonders.
  3. Bring your own drink. Usually the division you work in has a budget for celebrations and part of that budget is almost always spent on sugary drinks. By bringing your own water or coffee you can easily skip the drink line.
  4. Don’t get frustrated. Yes, sometimes it’s hard to be the odd man out at these kinds of events but you have a life without limits that you’re pursuing and nutrition is part of that pursuit. Do a mental check of where you see yourself and your emotions before you hit the door of the party and you’ll leave with your goals intact and a happy feeling!

Current Events*In House Halloween Competition tomorrow 10/14. Competition starts 830AM!

*Stacy Strong Yoga Night Tonight 10/13 @7PM, $10 going directly to Stacy Strong Scholarship Fund

Coaches Corner *Schedule your 30 Minute, 1-1 Skill Sessions at ftwrightcrossfit.wodify.com

What We're Pondering-I wrote this recently as an answer to "Why I Started a CrossFit Gym" and it has become a motto around here. Enjoy!

“Life Without Limits”Our mission is to empower people to live a “Life Without Limits”. That means that you are no longer limited to what you can do, because of your health and fitness. We provide a program that gives you a baseline fitness level, and teaches you how to live a healthy lifestyle. Have a friend that’s going hiking and rock climbing? You can do that. Is your co-worker doing a 5K run to benefit charity? You can do that. Does your kid need a soccer coach that is capable of running up and down the sidelines with them? You can do that. You possess a broad, all inclusive fitness, that will lend itself to any activity you choose. Your life is no longer limited by your health and fitness, you’re living a “Life Without Limits”.

The program at FWCF is designed to cover all the domains of fitness (cardio/respiratory endurance, strength, stamina, speed, power, agility, accuracy, flexibility, and balance) giving you an all inclusive fitness that can be applied to any activity. By intentionally varying the exercises we work in all the 10 different domains, and develop them simultaneously. Some days we run, some days we lift weights, some days we do bodyweight movements, and still other days we combine several of those together. Our specialty is not specializing, life is unpredictable and we want a fitness that can be applied across the board.

In addition to our fitness programming we offer a wide variety of Nutrition services. To put it simply, your food is what fuels you. Are you fueling yourself with the highest quality, and appropriate quantity of food? Or are you giving it your best guess, and trying to eat healthy? Let us show you the right way to do that, and get you the best possible fuel for your healthy lifestyle.

These things aren’t a quick fix, or a short term goal. This is designed to become a lifestyle for you. To be something that you can continue for the rest of your long, and healthy life. Life isn’t easy, and neither is this program. But it will prepare you for life, and allow you to do things that you couldn’t do before. It will give you, a “Life Without Limits”.

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Nutrition* Reminder we are now offering a variety of nutrition coaching services. Check them out and schedule your appointment at ftwrightcrossfit.wodify.com * Here is another yummy recipe from KG3 Nutrition!

Strawberry Mandarin Grilled Chicken SaladIngredients

 1 1/2 lbs Boneless chicken breasts

  •  Salt and Pepper to taste
  •  1 1/2 cup Fresh strawberries, sliced
  •  1 1/2 cup Fresh mandarin orange slices
  •  1/4 cup Red onion, sliced
  •  1/4 cup Slivered almonds
  •  1 Avocado, pitted and sliced
  •  8 cups of salad greens
  •  Tessamae’s brand Honey Poppyseed dressing or dressing of choice

Instructions

  1. Season both sides of uncooked chicken breasts with salt and pepper, and a bit of olive oil
  2. Fire up the grill and grill the chicken breasts to done
  3. In a salad bowl, Place all other ingredients in the bowl and lightly toss
  4. Add in your dressing of choice, making sure it fits with your daily macros counts!

Coaches Corner* This programming is completely optional. It is intended to supplement CrossFit 4-5 days per week, and not to replace it. The goal of this programming is fat burning, with some Aerobic Endurance. Enjoy!

Week 1 Row

Day 1: 4x1000m row, with 200m recovery row between at 10 S/M(strokes per minute) pace

Day 2: 30:00 @70-75% HR (conversational pace)

Week 2 AAB

Day 1: 4x1 mile Bike, with 2:00 recovery bike at 50RPM

Day 2: 35:00 @70-75% HR (conversational pace)

Week 3 Run

Day 1: 5x800m run with 200m walk as rest between

Day 2: 40:00 @70-75% HR (conversational pace)

Week 4 Row

Day 1: 3x2000m row with 250m receovery row between at 10 S/M Pace

Day 2: 45:00 @70-75% HR (conversational pace)

*Conversational pace means you could carry on a conversation with someone. If you're only able to get out 3-4 words at a time, your pace is likely too fast.

Current Events* In House Halloween Competition next Saturday 10/14 @830AM, be sure to sign up on the door to the office by next Wednesday! * Loving the new classes? Let us know! Wondering what the new classes are? We now have Ft Wright Zone class M/W/F @ 12PM, and a regular CrossFit class M/W/F @330PM * Join us Friday 10/13 at 7pm for a yoga night with Katie Miller! All funds from this hour yoga session will go to the Stacy Strong Scholarship, which benefits her two children Cody and Corin! The class is $10! We will also be selling purple #stacystrong bracelets for $2 and Liz will be offering 5 or 10 min chair massages that will start at 6pm for $1 a min! You do not have to be a member to attend! Invite your friends and come join us! #foreverstacystrong

What We're Pondering* Laurie Roth's story on the CrossFit Journal: https://journal.crossfit.com/article/laurie-roth

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Recipe From KG3 Nutrition

Brussell Sprout SaladIngredients:

  • 1 Pound Brussell Sprouts
  • 1 Medium Tart Apple
  • 1 Medium Red Onion
  • 1 Cup Chopped Walnuts
  • Primal Kitchen's Honey Mustard Vinaigrette or dressing of choice

Instructions:

  1. Trim the ends off the Brussel Sprouts. Using sharp knife OR using the thinnest blade on a mandolin slicer, slice each sprout
  2. Slice the apple and red onion thinly OR use mandolin slicer
  3. Combine in a large bowl
  4. Toast the walnuts in a skillet over medium-high heat, stirring frequently, until fragrant and lightly browned, about 2 minutes.
  5. Add to the Brussel Sprout mixture. Toss to combine.
  6. Add in Vinaigrette and toss lightly. Refrigerate at least 30 minutes before serving.

ProgrammingPullup ProgressionWarmup

3RDs

10 Scap Pullups

10 Hollow/Arch Swings

10 Band pull Downs

Crossover Symmetry

Week 1

*Day 1: 3x10 Banded Pull-ups (Volume)

*Day 2: 1-2-3-4-5-4-3-2-1 Strict Pull-ups (Strength)

Week 2

*Day 1: 3x 12 Banded Pull-ups (Volume)

*Day 2: 10x2 Strict Pull-ups (Strength)

Week 3

*Day 1: 3x15 Banded Pull-ups (Volume)

*Day 2: 10,9,8,7,6,5,4,3,2,1 Strict Pull-ups (Strength)

Current Events* Don't forget to sign up for the In-House Halloween Competition 10/14. Signups are on the gym door! 2 Divisions: Fitness and Performance, Coaches Kyle and Zach will pick teams from the signups, good times will be had by all! * Ft Wright Zone class starting Monday 10/1 @12PM. Participants will be lead through an interval style workout, utilizing the MyZone HR Monitors. Classes will continue every M/W/F @ 12PM * Introducing the 3:30PM CrossFit class on M/W/F, starting 10/1. Another awesome time to get your WOD in!

What We Are Reading* This post from Ben Bergeron (coach of several Games athletes and owner of CrossFit New England: http://comptrain.cmail20.com/t/ViewEmail/d/8723DB80487B2426/0F7E95016C17A33BA0F01D70678E0DEE#fd