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20
Sep

Get Engaged

By: 321go Leave a Comment

Article brought to you by CrossFit Elevates Guest writer @Fitbomb

“When people learn that I’m a regular at CrossFit Palo Alto’s 5 a.m. class, they usually look at me like I’m crazy. I know what they’re thinking: CrossFit’s tough enough – why do it before the sun comes up?

For starters, my kids aren’t (usually) awake at 5 in the morning. Plus, there’s no one at work — not even on the East Coast — who expects me to be available at that hour. But the main reason I’m willing to drag my hide out of bed at 4:20 a.m. is simple: I love hanging out with the people in my class.

I’m convinced that more than anything else, CrossFit affiliate members who stick around for the long haul do so because of the friendships that develop at the gym. Yes, the quality of the coaching is vital, and good programming is key. Some folks commit to a long-term membership because they dig the convenience of a short, intense workout, and others stay because they see how CrossFit has changed their lives for the better, and are eager to see continued improvement. But all else being equal, a gym without a strong community is one with a revolving door. Absent the anchoring bonds of friendships, members will come and go.

Decades ago, Gallup developed a 12-question survey to gauge the engagement levels of employees at different companies. Over 17 million people have since taken the survey, and it turns out that the most predictive question is this: “Do you have a best friend at work?” Respondents who answer “yes” are typically more than twice as committed to their company as those who answer “no,” and exhibit the strongest loyalty scores and retention rates. It makes sense: People are more loyal to people than they are to abstract institutions.

This, I think, applies equally to CrossFit gyms.

I’m not saying that unless your BFF 4EVA is cranking out wallball shots next to you, it’s inevitable that you’re going to leave your gym. But if you’ve developed strong connections with those in your affiliate, you’re less likely to ditch class, let alone abandon your box. Conversely, if you show up at a gym where no one knows your name, you’re more likely to look around for another, more friendly CrossFit affiliate. To be truly successful, a gym can’t just be a gym — it has to aspire to be Cheers (minus the alcohol, pool table, Cliff Claven and co-worker sexual tension).

While it may seem difficult to build relationships with your fellow firebreathers during a breathless, heart-stopping WOD, there are plenty of little things that anyone can do to strengthen bonds between members. For example:

  • Say something. I’ve visited CrossFit gyms where — to my surprise — people barely acknowledge each other’s presence. WTF, people? If we’re going to be in the trenches together, let’s at least say “good morning.” Not all of us are natural extroverts, but there are ways to show support for classmates other than screaming at ‘em as they struggle to finish a workout. Consider offering a simple post-WOD high-five or “nice job!” to each person in class. If your gym has time set aside for self-directed stretching, warm-ups or cool-down, take the opportunity to start a conversation with someone. And don’t just demand to know their Fran time. Ask them about their goals, and share yours, too. Ask for advice. Find out what your classmates do for a living, or for fun. You don’t have to be a gifted loudmouth or a class clown to start quietly planting the seeds of community.
  • Don’t be a drag. Ask yourself if you’re bringing positive energy into the gym, or if you’re sucking it out of the room when you enter. Nothing kills a gym community and a friendly atmosphere like a sullen quitter or an incessant complainer. Remember: No one’s forcing you to show up, so lighten up a little. Smile and hit the workout hard. Positivity breeds positivity.
  • Leverage social media. More than half of the members at our affiliate are on Twitter, and just about everyone’s on Facebook. A number of us keep blogs. We use social media tools not just to discuss CrossFit or gym-related news, but also to network, share ideas and learn about each other. CrossFit Palo Alto’s owner and head coach, Tim Dymmel, doesn’t use Twitter and Facebook to overtly push marketing messages about the gym; instead, he uses it to celebrate members’ successes, share topics of interest, and cultivate a robust online community that enhances and feeds our real-life interactions. Most importantly, he actively encourages us to use social media to extend the gym’s community online. As a result, we’ve learned a lot about each other, and developed strong friendships — not just with our classmates, but with members we rarely bump into at the gym.
  • Participate. I’m not advocating loitering at the gym to gossip while the next class is trying to do warm-ups. But take advantage of your affiliate’s official events (weekend throwdowns, Paleo potlucks, etc.) as well as opportunities to get together informally. After every 5 a.m. class at CrossFit Palo Alto, a group of us strolls over to a nearby coffee shop to guzzle hot caffeine and decompress from our workout. Sometimes, it’s just me and Tim; other days, our group has included up to a half-dozen folks. “CoffeeWOD” doesn’t work out for everyone’s schedule, but all are welcome to join. It’s an opportunity for us to geek out over our common interests (e.g., CrossFit, Paleo nutrition, cool new iPhone apps), swap stories about our weekends, people-watch, or share bizarre YouTube videos with each other. Yes, CoffeeWOD is just a fancy name for “hanging out.” But that’s how engagement gets built: Small social interactions — online or offline — develop into friendships that, in turn, coalesce into a larger community.

Think about it: If some of your closest friends worked out at your gym, wouldn’t you be more excited to go, and more inclined to stay? Sure, you can try to convince your best buddy from high school to join your CrossFit gym, but if he or she decides that rowing 2K sounds like an awful way to spend a morning (and who can blame them?), you can do your part to create and sustain an environment at your affiliate that’s conducive to building strong relationships.

So go round up some people, grab your iPhones and get your CoffeeWOD on.”

Tuesday WOD

Wall Ball

Choppers

Burpees

21 – 15 – 12 – 9 – 6 – 3

mWOD

Hip Mobility

Scale to capabilities


 

19
Sep

FGB6 recap

By: 321go Leave a Comment

Fight Gone Bad 6
This past Saturday, 20 athletes from Centerville and Troy competed in FGB6. Each athlete was required to raise a minimum of $100 for charity, and most members exceeded that goal, bringing our total to around $3500. Doug Wollard not only raised the most money ($565), but also earned the highest men’s score. Ashley Nevitt was the leading female athlete. Congratulations to everyone who participated, and thanks to all of our other members who supported either in person or through making a contribution to a fellow CCF athlete.

Monday WOD

Run 400m

OH Carry 400m (use Med Ball)

20 Banded Situps

4  rounds

mWOD

Shoulder Mobility

Scale to capabilities

 

16
Sep

Are you ready for FGB6

By: 321go Leave a Comment

Are you READY!!!  Fight Gone BAD 6 is only 1 day away! Even if you are not participating please come and support your fellow CrossFitters. We encourage you to you bring you Friends and Family to watch!  The more people we have the better this event will be!

Check list for all the participants

Raise $100 for Wounded Warriors and the Kids Foundation

Show up at 9:30 for a skills session

Bring Post Workout Meal

Be ready for a good time!

Friday WOD

Deadlift 1 RM (20-25 min.)

Then…

Core test then as soon as you finish run 1 mile.

mWOD

Pre – Hamstring PNF

Post – Roll out

Scale to capabilities


 

15
Sep

ESPN2

By: 321go Leave a Comment


 

If you didn’t hear the news. CrossFit has been shown to the Mainstream. Last night (Wednesday) the 2011 Crossfit Games were replayed on ESPN2!

If you are interested in joining Centerville CrossFit please follow the Getting Started links!

Thursday WOD

Build up to a tough 1 RM in the Push Press (15 min. time limit)

Then…

Box Jumps

AMRAP 10 minutes.

mWOD

Hip & Wrist Mobility

Scale to capabilities

 

14
Sep

Goodbye and FGB requirements

By: 321go Leave a Comment

Tuesday was Isaacc’s last day in the gym. He will be going back to NC.  All of us at Centerville CrossFit will miss him.

FGB6

The ONLY workout this Saturday will be at 10am and will be FGB6. To participate you MUST do all of the following below.

We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com

Wednesday WOD

With a continuously running clock do Front Squats on the odd min. and pull ups on the even min.  So…

1 Front Squat min. 1

2 Pull ups min. 2

3 Front Squats min. 3

4 Pull ups min. 4 etc..

*Record your last completed minute.

mWOD

Shoulder Mobility

Scale to capabilities

 

13
Sep

Fight Gone BAD Sign UP

By: 321go Leave a Comment

Centerville CrossFit will be participating in FGB6 on THIS Saturday, September 17. This is more than just a Saturday workout; it is going to be an all day, fun-filled event. We want every member to make an effort to participate and help us raise money for a worthy cause.
In order to make the workout accessible to everyone, we will be participating in heats. Beginning at 11:00 am and then every 20 minutes thereafter, heats of 5 will tackle the FGB wod.
What is the Fight Gone Bad Workout?
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

 

  • Wall-ball: 20 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75 pounds (Reps)
  • Row: calories (Calories)

The clock does not reset or stop between exercises.  One point is given for each rep, except on the rower where each calorie is one point.

At the completion of all heats, prizes will be awarded for: youngest participant, oldest participant, most money raised, top female score, and top male score.

We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com

Tuesday

“Fran”

21-15-9

thrusters (95/65)

pull ups

*** if you did CFT on Monday, do the following instead of Fran: 50 TGU (this is NOT for time, work on perfect form)

MWOD

Hip/Shoulder Mobility

12
Sep

All Banged Up

By: 321go Leave a Comment


CrossFit workouts are intense, but if you’re reading this that’s probably not news to you. This intensity is one of the things we love so much about the program; nothing feels better than pushing your body harder than you thought you could and coming out on the other side feeling victorious over a WOD. However, the same drive that allows you to bang out just one more rep needs to be applied to proper nutrition and recovery periods.

At CCF, our trainers promote this practice through foam rolling and mobility work, but that alone is not enough for most people. You also need to make sure you understand some basic principles of rest, recovery, and nutrition, or it’s only a matter of time before you are injured and sitting on the sidelines.

Check out what Dallas at Whole 9 has to say about the topic. Among his 9 tips for injury prevention and recovery is to regularly schedule a massage. Not only can massage be a period of quiet time and relaxation, it is a way to reduce muscle damage and restore muscle function. In other words, take care of your muscles away from the gym, and they will repay you tenfold when you lift. And good news….our very own Aimee Freeman is a massage therapist. Who better than a fellow CrossFitter to help you work out those WOD related aches and pains? Contact Aimee at aimee.n.freeman@gmail.com to set up an appointment.

FGB6

We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com

Monday

“CFT” Pt. 1

1 RM Back Squat

1 RM Strict Press

Mwod

Hips

9
Sep

Soccer Moms and Navy Seals

By: 321go Leave a Comment

Members of CCF know firsthand the huge changes CF can make in our lives. Since joining, we’ve all watched our bodies transform into the best condition ever, met new friends, and discovered how to set goals and push ourselves to new limits. Often this passion spills into conversations with family and friends; after all, the only thing better than reaping the benefits of CF WODs is sharing the experience with others. We tell our stories and invite them to join us, but more often than not, they don’t want to try it out for one reason or another. Many feel that they “aren’t ready” yet, as they haven’t mastered many of the skills listed in our daily WODs or on the videos they see on YouTube. Others simply don’t understand how your “10 minute workout” could possibly get better results than their 60 minute run.

Whatever their rationale, this article might be just what you need to convince them to give it a try. The journalist recounts his four month experiment with CrossFit, outlining what exactly it entails, as well as the personal gains he made. Send this to those you know could be future firebreathers, along with an invitation to this month’s community WOD, which will be held Saturday at 11:00. Once they decide to give it a try, email Mitch at mlyons@centervillecrossfit.com with their name and email address.

 

Free Community Workout: Centerville CrossFit will be hosting our Monthly FREE Community Workout this Saturday.  To reserve your spot please email Mitch at mlyons@centervillecrossfit.com

Time: 11:00am Saturday 9/10

Place: 923 Senate Dr. Centerville Ohio 45459

Email: Mitch at Mlyons@centervillecrossfit.com to reserve your spot

 

Friday WOD

Back Squat

1×5 @ 75% 1 RM

1×3 @ 85% 1 RM

1 x Max Reps @ 95% 1 RM

Then…

4 Rounds for Max Reps:

45 sec. DB Burpees 35/25 lbs (hands remain at sides during jump)

45 sec. Rest

45 sec. Weighted Situps

45 sec. Rest

mWOD

Roll out

Scale to capabilities

 

 

8
Sep

Attention

By: 321go Leave a Comment

Free Community Workout

Free Community Workout: Centerville CrossFit will be hosting our Monthly FREE Community Workout this Saturday.  To reserve your spot please email Mitch at mlyons@centervillecrossfit.com

Time: 11:00am Saturday 9/10

Place: 923 Senate Dr. Centerville Ohio 45459

Email: Mitch at Mlyons@centervillecrossfit.com to reserve your spot

 

Boot Camp

Do you know someone who could benefit from CrossFit but is discouraged by the thought of heavy lifting? How about a serious runner who is stuck at their current pace? Whether they are beginning their weight loss journey, looking for a new PR, or are just becoming bored with the same exercise routine, our Boot Camps might be the answer to bringing CrossFit to the lives of your friends and family. Each class is an hour long and incorporates body weight movements, kettlebell and medicine ball work, and endurance training using the CF programming style (think “highly varied”) our current clients all know and love. Don’t think this is an “easy” version of CrossFit; just like our regular WODs, our Boot Camp programming is designed to leave participants of all ability levels feeling that familiar CF beatdown.
Bring any potential Boot Campers to this Saturday’s Community WOD at 11:00. In addition to introducing your friends and family to a new, healthy way of life, there is an added bonus for all of our current clients. If you get 2 friends to enroll in Boot Camp autodraft by the end of September, your October fees will be waived. For questions about Boot Camp, please email Meghan at meghanphilpot77@yahoo.com
FGB6
On Saturday, September 17, CCF will be participating in FGB6. Many of us have done this workout in the past, but this year we are striving to make it an all day event to come together as a community and raise money for an amazing cause. If you have any doubts about whether or not to participate, please read this message.
We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up at the gym for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011. Make sure to sign up for the Centerville CrossFit team
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com

Thursday WOD

Deadlift

1×5 @ 75% 1 RM

1×3 @ 85% 1 RM

1x Max Reps @ 95% 1 RM

Then…

One minute on… One minute off for 10 minutes

30 KB Swings 70/53

*You have 1 minute to get all 30 reps, if you do NOT get all 30 reps count that set as a penalty.  After the workout do 1000m row or 35 burpees for every penalty.

mWOD

Hamstring PNF

Scale to capabilities

 

7
Sep

Indoor Bootcamp Kick off!

By: 321go Leave a Comment

 

 

Indoor Bootcamp classes have kicked off at Centerville CrossFit.  Our newest classes will be T/Th at 6:00am and 6:00pm.  Contact Meghan at meghanphilpot77@yahoo.com for more information!

Current Boot camp clients: get two friends to enroll in our new BOOTCAMP CLASSES and your October tuition will be waived. This Saturday’s Free Community WOD is a great time to have them check it out!

Free Community Workout: Centerville CrossFit will be hosting our Monthly FREE Community Workout this Saturday.  To reserve your spot please email Mitch at mlyons@centervillecrossfit.com

Time: 11:00am Saturday 9/10

Place: 923 Senate Dr. Centerville Ohio 45459

Email: Mitch at Mlyons@centervillecrossfit.com to reserve your spot

 

Wednesday WOD

“The Ensign”

3 Power Cleans 155/105

6 Push ups

9 Air Squats / 9 Ring Dips

AMRAP 3 min.

6 Rounds

Rest 1 min. inbetween rounds

*Perform Air Squats on Rounds 1,3,5 and Ring Dips on Rounds 2,4,6

mWOD

Shoulder Mobility

Scale to capabilities