August Committed Club

by Admin | September 4, 2018 | BLOGS | 0 Comment

Congrats to those who made the August Committed Club!

This month, we had 3 people make it into the Committed Club for 12 months straight: Joann Doyka, Randi Hyatt, and Jim Timmerman. Chris Day also made it into the 6 month Committed Club and earned his tee!

Amanda Shrout
Ashley Greenberg
Breanna Nelson
Brian Stamp
Brian Whalen
Bruce Lentz
Caitlin Abbott
Cara Clements
Chris Day
Dana Beziat
Elena Mentzer
Erinn Hull
Gayle Summers
Jackie Nicoll
Jason Moneymaker
Jay Duffy
Jen Garland
Jim Timmerman
Joann Doyka
Jordan Rang
Joshua Garland
Joyce Hollander
Julie Ortel
Kaleigh Hunt
Kristyn Lipka
Lance Hubbell
Lauren Trainor
Marie Dias
Matt Shrout
Michael Grant
Morgan Somerville
Nick Hollander
Olivia D'ottavio
Patty Abbott
Randi Hyatt
Rachel Shevland
Rick Doyka
Rose Wall
Russell Ward
Scott Welsh
Shelton Lowery
Zach Colgan

Motivation is Fleeting

by Admin | August 16, 2018 | BLOGS | 0 Comment

Written by: Jessica White

Have you ever had one of those days when you wake up on fire? A surge of energy for whatever the day holds. Today was one of those days for me. I got 8.5 hours of solid sleep. It was a miracle. Baby Gavin, Stan, and I all slept. All night. It has felt like a long time since I’ve slept like that and I woke up feeling like a whole new person. Ready for whatever the day throws at me and then some. The task list started running through my head, along with an abundance of new ideas to add to that task list. I was so motivated.

This got me thinking about a conversation I had last week before the 9:30 am class with Russell. We talked about how far he has come with his health and fitness in the past year and what kind of effort that took for him. He reflected that there was never any huge breakthrough or sudden results from a surge of effort. It was little by little. Brick by brick. Day by day. He then said to me, a common quote, “motivation is fleeting.” It takes consistent work even when you aren’t motivated to get results.

Success comes to those who are disciplined enough to put in the work even when they aren’t feeling motivated. We all have those periods when we feel energized and jazzed up, when putting in the extra effort is desirable and fun. We need those moments to get us through. But, we aren’t going to feel like this every day, or even most of the time. It’s the days when you “just don’t feel like it” that leave the most room for growth. While Stan and I were working on building Outsiders, if we would have only worked on the days that we felt like it, the doors would have never opened. We didn’t make Outsiders happen because we are exceptionally motivated people. It took, and still takes, a ton of discipline (and a TON of help from some super awesome people). There are so many days that I don’t feel like going back to the gym to workout. Even more so now that we have a tiny energizer bunny-like 9 month old. I have all the excuses. But I reluctantly get in the car, drive to the gym and walk through those doors. And I am better for it.

Long term success lies in doing it when you don’t want to. Cooking that healthy meal when it’s hard to find time, going to the gym when you don’t feel like it, waking up early when you’re tired, doing work when you’d rather relax. Today I feel motivated. Tomorrow I may not. When you feel motivated, take advantage of it. Use those days to do cool things, but don’t get carried away. Save some gas in the tank for tomorrow, because you never know how you might feel. Feelings don’t last. Discipline does.

How do you feel today? Regardless of your answer, put one foot in front of the other and get it done. A year from today you will be so happy you did.

Fitness Makes Everyone Better

by Admin | July 27, 2018 | BLOGS | 0 Comment

Written by: Stan White

Think back to when you first started CrossFit.  You were a bit nervous but were even more motivated to better yourself.  Maybe you wanted to lose 10 pounds and have more energy to play with the kids.  Or maybe, you wanted to be as strong as you were when you played high school or college athletics.  Whatever your initial reason, it motivated you to get started even though life was hectic. You had no idea where you were going to find an extra hour 3 to 5 hours per week to fit in the gym.


And then it happened!  You drank the proverbial CrossFit Kool-Aid.  You were hooked. Not only were you well on your way to your initial goals but you saw much broader benefits.  Your knee no longer hurt every time you got out of bed. You seem to be thinking clearer and getting through work more efficiently.  Your spouse has not just noticed your physical changes but comments how you seem more positive and thoughtful. You are so astounded by all the positive effects, you simply must share this with everyone!


Some of your friends and family rolled their eyes and told you that you had joined a cult.  Others listen because they could tell you had changed. Your parents decide they will do The Whole 30 Challenge with you.  As a result, your dad is able to significantly reduce his heart medication. You decide you not only want to be an influence with your family and friends but you want to be a leader at the box.  You make sure to welcome all of the newcomers and cheer on everyone as they finish with a fist pump.


As time goes on, you notice that you are not the only one who as seen dramatic changes.  Sally, who started a couple weeks after you, looks like a completely new person and mentioned how she just got promoted.  In fact, the gym is full of the best people. They all seem to be humble, willing to help others and constantly trying to improve all aspects of themselves.  Clearly, this is one of the best groups of people you have ever known.


Let’s do a little thought experiment.  Imagine the City of Baltimore, with 20 CrossFit gyms around the beltway that had this type of impact.  Would that make for a better metro area in general? Now imagine a state that had several cities that were filled with CrossFit boxes that are impacting lives and community this way.  Do you think the healthcare crisis in this nation would be influenced if a majority of the states had cities filled with CrossFit boxes making last changes? The western world is facing a tsunami of chronic disease.  Our gym, along with thousands of others around the world, are the lifeboat from this modern plaque of death and destruction. While we make ourselves better, we are making our communities better. We are making our little corner of the world a little better, one rep, one workout at a time.


What is Rx?

by Admin | July 17, 2018 | BLOGS | 0 Comment

Written by: Colette Wheeler

As written. As prescribed. RX.

The elusive temptress of any CrossFitter. A sweet siren song luring even the most experienced of athletes into its clutches. For some reason, checking the “RX” box for a workout has become a badge of honor. It seems to represent one’s level of athleticism and “worth” within the gym. If you can click “RX”, then you have arrived.

Arrived at what, though? In a fitness sphere brimming over with data points and objective measures (weight, distance, time) that are always consistent, the label “RX” is anything but consistent or measureable. It is a label that matures as the sport of CrossFit grows and changes. It is a “living” concept that alters in order to meet the needs of its particular, ever-evolving population.

Here’s a perfect example: In the 2009 CrossFit Games, the RX weight for a dumbbell movement was 40# for men and 25# for ladies. Nine years later in 2018, the RX dumbbell weight for the CrossFit Open was 50# for men/35# for ladies; in Regionals it was 70# for men/50# for ladies; and in The Games it is likely to be even heavier. They asked more of all of us in 2018 then they did the fittest in the world in 2009!!  So which of these weights is “RX” then? All of them. You see the problem? They’re all prescribed for particular workouts. We must breakdown and discover what each prescription is all about.

A workout prescription has two (unequal) parts:

1) weight/distance/movement/time


In essence, a workout prescription reads: “Manage all the things in #1 IN ORDER TO ACHIEVE #2.” Thing is, “intended stimulus” is a bit abstract compared to the information that precedes it. It takes a serious amount of coachability, reflection, and monitoring to get it right. It’s hard. Wah.

We naturally latch on to the clear, objective quantities given to us in #1.  Ya, it feels pretty cool loading up a heavy barbell, doing the fancy gymnastics, struggle-bussing through a distance -- but without hitting the intended stimulus we’ve missed out on some awesome opportunities for fitness that day. CrossFit is all about adaptation to a stimulus (awesome blog post on that here), so that second part of the prescription is like, THE KEY to your success and your fitness.

Solution? Monitor, reflect, and be coachable. It only takes a little practice to get a hang of this thing. During a workout, objectively monitor how things are going: How are you feeling? Are you hitting the target set/rep/rest goals given to you by the coach? Are you moving with integrity and purpose?

Coach Stan’s programming (as “RX”) is designed to challenge the top five people in the gym. It is actually intended for most athletes to choose a scale (volume, weight, movement etc.) that will allow them to push as hard as the top people in the gym. Without guidance, the novice will rush to the heavier weights and harder gymnastic movements so they can click the RX button more often. While they may get a temporary boost to the ego, their fitness results will slow.  Heavy weights and difficult gymnastics often requires us to rest way more then we should in the typical ten to fifteen minute CrossFit WOD. The magic happens when we choose a version of the workout that allows us to keep our foot on the gas the whole time. **Plot twist**: a properly scaled workout is the fastest route to fitness.

After the workout, reflect on how it all shook out for you: Were you totally crushed at the end? If so, were you supposed to be totally crushed? Coach said a target range for finishing was 10-12 minutes -- did you finish in that range? What would you change or keep the same for the next time a workout like that comes around?

Most importantly (and ultimately this requires the least about of brainpower), be coachable. Coaches want you to be the best, fittest, happiest you. We’re here to take care of all that monitoring and reflecting for you. By making yourself coachable, you put yourself first. It’s your fitness that you’re working for; your goals that you’re striving toward, and your success that you’re recording. It’s all about you. So make it all about you. Not about the other guy/lady/person you’re trying to beat in class or on the leaderboard.

Fitness is this incredibly long, arduous, rewarding journey. It’s not meant to end. There are ups and downs; days when you will click “RX” and other days when you will (proudly, knowingly, shrewdly) not click “RX”. Through your own reflection, monitoring, and coachability you can become a better, stronger, faster, fitter version of you.

June Committed Club

by Admin | July 2, 2018 | BLOGS | 0 Comment

Congrats to those who made the June Committed Club!

Special shout out to those who made it for 6 months staight: Amanda Shrout, Brian Stamp, Diane Strickland, Dominic Levis, Jay Duffy, Marie Dias, Nick Hollander, and Rachel Shevland.

One special lady made it for 12 consecutive months. Hats off to the one and only Patty Abbott and the fabulous Kerri Whalen!!

June Committed Club:

Patty Abbott - 26
Olivia D'ottavio - 25
Zach Colgan - 25
Jim Timmerman - 24
Caitlin Abbott - 23
Marc Cousins - 23
Lance Hubbell - 23
Jason Moneymaker - 23
Matt Shrout - 23
Chris Day - 23
Elena Mentzer - 23
Randi Hyatt - 23
Jackie Nicoll - 22
Rick Doyka - 22
Jeff Starling - 22
Bruce Lentz - 22
Kerri Whalen - 22
Joshua Garland - 22
Marie Dias - 21
Brian Whalen - 21
Dana Beziat - 21
Dominic Levis - 21
Kristyn Lipka - 21
Erinn Hull - 21
Michael Grant - 21
Brian Stamp - 21
Russell Ward - 21
Jay Duffy - 21
Ashley Greenberg - 21 
Shelton Lowery - 20
Joann Doyka - 20
Rachel Shevland - 20
Kaleigh Hunt - 20
Breanna Nelson - 20
Amanda Shrout - 20
Nick Hollander - 20
Cara Clements - 20
Rose Wall - 20
Lauren Trainor - 20
Diane Strickland - 20
Chris Wheeler - 20


by Admin | July 2, 2018 | BLOGS | 0 Comment


Written by: Colette Wheeler

Water, water everywhere, but how much should I drink? When should I hydrate? Before a workout? After a workout? During?! When I sat down to write this, I originally thought I’d write about how it was really important to stay hydrated (and it is!), but as I waded out further into the waters (pun absolutely intended), some interesting ideas came to light. To be clear, I make no hard and fast recommendations here (except for the bolded part at the bottom), but these are some things that could be interesting to think about as the summer months progress...

As it turns out, it’s really very hard to determine a measure of how much to drink. Decades of research on the topic of hydration still produces incredibly polarized results. The debate revolves around the dangers of dehydration and its lesser known (but just as sinister) sibling, Exercise-Associated Hyponatremia (EAH). Both conditions are characterized by electrolyte imbalance in the bloodstream. Put simply, sodium and other electrolytes (calcium, magnesium, potassium) enable muscle contractions and brain and nerve function within the body. There’s a delicate balance between concentration of fluid in the blood and these valued electrolytes. Most of us are familiar with dehydration: too little water =  too much sodium in the blood. If you’re dehydrated, your precious red blood cells look like shriveled raisins. But hyponatremia? That’s having too much water, causing dilution of sodium in the blood. A person suffering from hyponatremia has red blood cells that look like balloons about to burst. Certainly not ideal. People die from both of these conditions. Sadly, people that die from hyponatremia are often just trying to follow the hydration recommendations set out by companies and their associates that campaign for us to drink as much as humanly possible.

There’s a lot of information out there, often contradictory. On the one hand, we have researchers like Tim Noakes, and organizations like CrossFit and the HEAT (Heat Illness Evaluation Avoidance and Treatment) Institute, all claiming that humans evolved a fantastic thirst regulation system in the brain to alert the body when it needs to consume fluids (we don’t actually have to stuff ourselves full of as much fluid as we can hold in order to avoid dehydrating). On the other hand we have sports drink companies, that shell out millions on research to prove their product is absolutely essential to our survival (how we managed to survive as a species prior to the 1960s we may never know). Sports drink manufacturers are so intent on convincing the public of the need of their product that they establish and fund their own research institutes. Additionally, they partner with well known, nationally recognized exercise and health organizations to bolster the legitimacy of their claims and further increase their sales. Hyponatremia has caused several deaths in the very recent past, many linked directly to massive overconsumption of both water and sports drinks. Yikes!

So what should we do? Our body has built-in regulatory systems to let us know when to drink -- we get thirsty. Unlike our hijacked hunger-regulatory systems that have been knocked all out of whack by industrial ingredients, piles of sugar, and hyper-palatable processed foods, our body’s mechanism for thirst regulation is still fully operational.

Of course, it’s not so black and white in real life -- all things we ingest interact to create different responses in the body. You’re a lot more thirsty after eating a super salty soft pretzel than an apple. If you’re concerned about your hydration, there is a simple answer for you: drink water. Put down the sodas, the juices, the bottled iced teas, and just drink water. You’ll set yourself up for success in more ways than one! This will dramatically lower the possibility of dehydration in your next workout! In fact, if you replace most beverages with water, you won’t need that mid-WOD water break. I mean, are you really truly thirsty every 90 seconds or do you use the water bottle as a nice break before your next round? Most likely, it is the latter.

So anyway, there’s some food (or water) for thought. Summer months can be brutal in and out of the gym. If you’re thirsty after reading this, grab a glass of water. You earned it. Now get back to doing that awesome thing you were doing.

Resources and associated interesting reads:


May Committed Club

by Admin | June 3, 2018 | BLOGS | 0 Comment

Congrats to Rose Wall, Dana Beziat, Breanna Nelson and Matt Shrout who all made it 6 months consecutively in the committed club!

Jeff Starling 30
Jim Timmerman 29
Michael Grant 28
Kerri Whalen 26
Dennis Klein 26
Patty Abbott 26
Jason Moneymaker 25
Joyce Hollander 24
Cara Clements 24
Colette Wheeler 24
Ashley Greenberg 23
Devon Troop 23
Nick Hollander 23
Travis Gillispie 23
Dominic Levis 23
Dana Beziat 23
Jack Lochary 23
Joann Doyka 23
Mark Hunt 22
Marc Cousins 22
Lance Hubbell 22
Jackie Nicoll 22
Marie Dias 22
Brian Whalen 22
Chris Day 22
Kristyn Lipka 22
Kaleigh Hunt 22
Randi Hyatt 21
Scott Fithen 21
Elena Mentzer 21
Brian Stamp 21
Chris Wheeler 21
Jay Duffy 21
Rose Wall 21
Erinn Hull 21
Bruce Lentz 21
Lauren Trainor 21
Shannath Merbs 20
Rachel Shevland 20
Olivia Dottavio 20
Breanna Nelson 20
Russell Ward 20
Diane Strickland 20
Mike Aiello 20
Al Walsh 20
Matt Shrout 20
Amanda Shrout 20

Don't See Progress? Look Closer

by Admin | May 16, 2018 | BLOGS | 0 Comment

Written by: Colette Wheeler

We often read or hear of the people that started CrossFit and suddenly changed their lives around and became amazing and healthy and never ate pizza or candy again. Their journeys are fast and furious; their lives are made amazing and sustainable; they cure their diseases, improve their relationships, become President of Everything; grow wings and fly. Their stories are incredible. They’re inspiring and hopeful, full of grit and determination.

Well, my story doesn’t go like that. I began CrossFitting in December 2010. I was 24. I was only weeks out from a year-long string of surgeries and hospital stays. I was horribly depressed. I was weak and lost. I had a shaved head, fresh scars, and I didn’t know who I was anymore. In short, I was completely, utterly broken.

My first year, I was amazed that people could even do pull-ups. I could never remember the difference between a clean and a snatch. I always got the strict press, push press, and push jerk mixed up (they probably all looked the same when I did them anyway). I was terrified of being upside-down. Overhead squats were a definite NO. One thing I had learned to do was drink, so when someone said that “100 pull-ups and 100 shots of beer” was a thing, I thought that would be a pretty cool goal.

As years went by, I went in for almost any athletic opportunity offered by the gym. I decided to try out their powerlifting program because I really wanted to be able to squat like..100 pounds. So I did that and got strong. I got a pull-up, too. Then, I took my newfound strength and plugged it back into CrossFit, and I did a round of custom personal training with a specific competition in mind. That was fun. Then I did some olympic lifting training. That was cool, too. Then I wanted to learn to coach. I ended up at a different gym, and coached there for a few years.


Through all of this, I didn’t make massive nutritional or skill gains.  True, every once in awhile I accidentally did something that resembled a new skill, but not really on purpose, and not with much (if any) fanfare. Nutritionally, I cut out processed carbs somewhere in 2012 because I was curious to see what that would be like. That didn’t have much direction, and I still consumed plenty--if not more--processed carbs via booze. It was like playing darts upside down with a blindfold on. I tried some nutrition challenges, but they always started on a weekend and lasted about two hours until I went out to the bars with my friends.

It really wasn’t until 2017 (SEVEN YEARS LATER) that I got a handle on like, how I well I could eat and how great it could make me feel. I was eating great, and suddenly my workouts were great, and heyo I got a dang ring muscle-up. And some cool lifting PRs. And my anxiety and depressive states became more manageable. So that’s how I eat now. Not because I decided to drink the Kool-aid and take a blind leap of faith, but because I’d literally done everything I possibly could to avoid eating well. It is just abundantly clear that eating “dirty” is unsustainable to the life I want to lead.  

So those of you trying out this whole lifestyle change thing -- you have to make it your own. You have to want it; you have to need it. You have to be patient with yourself, and you have to acknowledge your weaknesses with an open heart. You gotta own it past the 28-day prescription. Whatever you do, don’t be lured into the idea that everyone gets it on their first try. There’s no magic bullet. Even when you get a handle on your nutrition, there are ups, downs, turnarounds, and dead-stops. But that’s ok. Read, listen to, and be inspired by other people’s journeys, but don’t compare them with your own. You do YOU, and you can be successful.

April Committed Club

by Admin | May 2, 2018 | BLOGS | 0 Comment

A big congrats to Kristyn Lipka, Russell Ward, and Jackie Nicoll who have made it in the Committed Club for 12 months straight!

Another shout out to Olivia D'Ottavio, Travis Gillispie, Sarah Wilhelm and Elena Mentzer for making it into the Committed Club for 6 months straight!

Hats off to all of our April Committed Club!!

Steve Meyer 26
Kerri Whalen 24
Ashley Greenberg 24
Joann Doyka 24
Rose Wall 23
Patty Abbott 23
Lauren Trainor 23
Elena Mentzer 23
Bruce Lentz 23
Lance Hubbell 22
Dana Beziat 22
Michael Grant 22
Jim Timmerman 22
Cara Clements 22
Rachel Shevland 22
John Maranto 22
Chris Day 22
Joshua Garland 22
Joyce Hollander 22
Travis Gillispie 21
Brian Whalen 21
Nick Hollander 21
Amanda Shrout 21
Chris Wheeler 21
Karen Walsh 21
Marie Dias 21
Dominic Levis 21
Olivia Dottavio 21
Kristyn Lipka 21
Randi Hyatt 21
Brian Stamp 21
Sarah Wilhelm 21
Jackie Nicoll 21
Marc Cousins 21
Jason Moneymaker 21
Jay Duffy 20
Mike Newman 20
Breanna Nelson 20
Diane Strickland 20
Matt Shrout 20
Russell Ward 20
Rachel Wood 20

Q & A with previous Nutrition Challenge winners

by Admin | April 25, 2018 | BLOGS | 0 Comment

Today we hosted our 2018 Spring Nutrition Challenge information session. We had a great turn out and we are so excited to get things started on Monday, April 30.

In that spirit, we thought it would be fun to reach out to each of our winners (we had 4!) from the 2017 Fall Nutrition Challenge. This is to help you better understand the benefits of the nutrition challenge, but also to give you a different POV from me (Cara), Jess, Stan and all of our coaches at Outsiders.

Here we go!

Jason Eagles

1 - Why did you decide to participate in the nutrition challenge?
I felt like I was missing something in my fitness.  Although I was eating “clean” prior to the challenge, I had never dug into my nutrition much.  My goal was not focused on losing weight. I wanted to see the effects of the challenge on my performance.  Also, I needed a reason to detox from alcohol and cheese on the weekends. Joking…maybe

2 - What was the most difficult part of the nutrition challenge?
Easily social and work events.  I often have lunch appointments and other events for business. This would typically include eating out and a few drinks.  I had strategically planned my meals and actually had to not eat or drink at a few events. I decided at the very beginning that I was going to be “All in” or not at all.  It was surprisingly easier than I thought and after a joke or two it was no big deal. With friends and family I found people were extremely supportive.

3 - What was the most rewarding part of the nutrition challenge?
The Way you feel!  I learned so much about myself.  The challenge itself was not very hard.  I could see it being more challenging if you needed to detox from sugar and processed foods.  That would be all the more reason to do the challenge though. I found myself being able to recovery from workouts quicker than ever before.  I PR’d just about every lift and benchmark WOD during and after the challenge.

4 - What would you tell someone who was unsure of participating in the challenge?
Anyone and everyone can benefit from this Challenge.  If you are considering it, DO IT! Still not sure….Why not?  It has the potential to make you feel amazing while trimming up.  Who doesn’t want that? It is not forever and you will have a support system behind you.

Joyce Hollander

1 - Why did you decide to participate in the nutrition challenge?  
To support my husband (who was going to participate) and to see if I truly felt any different with what I ate or didn't eat.

2 - What was the most difficult part of the nutrition challenge? No sugar and no alcohol-my body craved sugar so badly the first week!

3 - What was the most rewarding part of the nutrition challenge?  To see a better performance in my Wod's and to feel more energy.

4 - What would you tell someone who was unsure of participating in the challenge? Do it-You won't be alone and everyone is supportive and there to help you do your best. No one is perfect either, And it's only 3 weeks.

Nick Hollander

1 - Why did you decide to participate in the nutrition challenge?  It was my first nutrition challenge and I was on the fence bc I love food and love an “occasional” beer, but quite a few previous nutrition challengers told me how amazing it was to see the aches and pains go away and lose a few pounds.

2 - What was the most difficult part of the nutrition challenge?  The first week of getting enough food prep done and enough eating (5 meals is tough at first).

3 - What was the most rewarding part of the nutrition challenge?  For me, b/c I had some lb’s to lose, it was watching the weight just fall off, and also the increased energy in the metcon portion of the workouts….just didn’t get the fatigue.

4 - What would you tell someone who was unsure of participating in the challenge?  Give it a try, it’s rewarding just to challenge yourself to not cheat (much) and persevere through the suffering bc it will make you a better person both physically and mentally.

Joanna Doyka

1 - Why did you decide to participate in the nutrition challenge?
I was curious, and slightly skeptical. I wanted to see if following the nutrition challenge rules made a difference in my performance. Also, I think everyone that knows me didn’t think I could give up sugar for month.

2 - What was the most difficult part of the nutrition challenge?
The first week was difficult. I felt foggy, and tired. I was ready to start eating skittles again! Slowly the fog lifted, I felt great, and started to sleep better.
I also had a hard time remembering to log my food in my fitness pal.

3 - What was the most rewarding part of the nutrition challenge?
Seeing the positive change in my performance and body as a result of eating healthy food. No pills or gimmicks, just food and a lot of it.
Also, restful sleep!

4 - What would you tell someone who was unsure of participating in the challenge?  
Just because you are doing the challenge doesn’t mean life stops. The points based system allows you to eat or drink something you want that isn’t on the holds you accountable. It’s only a month! What’s the worst that could happen?

Nutrition Challenge Coming Soon!

by Admin | December 31, 1969 | BLOGS | 0 Comment

Written by: Cara Clements

In many ways, the Nutrition Challenges at Outsiders are two of my favorite times of the year (including our Open season, Memorial Day Murph and the Christmas Throwdown, to name a few others!). It is a time when members of our community come together to continually learn about their bodies and how to best fuel themselves for not only our WODs, but for life.

We have all loved and read Colette’s blog on Perfect Practice and The Secret Sauce - and in many ways, these two concepts apply to our own nutrition. Now I am not saying that throughout the Nutrition Challenge you are going to eat perfectly everyday (but that would be AMAZING - and maybe a game winning score!), or that it is not going to be challenging - because you are adapted to the current way that you eat - but I am saying that if you make nutrition, a foundational aspect of our sport,  a priority in your life, practicing perfection in every class will become so much easier. The intensity of your WODs will easily increase, because you have fueled your body with the foods that it needs to push harder.

In many ways, we don’t talk about nutrition enough. We discuss it during the initial 1:1 foundations course, during our nutrition challenges and occasionally in class, but maybe not enough for you to truly understand the impact nutrition plays on getting that 1st pull-up, stringing 10 together in a WOD, that first muscle up, or a PR in your clean or snatch. If you have been working hard on these types of movements with no change, it may be time to take a look at your nutrition as the next way to get there.

The one thing we have said time and time again, is that you can’t out train a bad diet - but what does this really mean? Let’s break it down quickly!

Do you remember this pyramid? It is actually on a poster in our classroom.



As you can see, nutrition is at the bottom of the pyramid - with good reason! Without a strong foundation of nutrition, your metcons (WODs), gymnastics and lifting will, simply put, not be the best they can be.

As we learned in the CrossFit Level 1 course (our CrossFit certification to become a coach), if one of our athletes is consistently coming to the gym, working hard, completing WODs with a good intensity, but are not seeing all the gains that they believe they should - it will likely boil down to a nutrition problem. Nicole Carroll (you may remember her from the Open!) says this much more eloquently than I ever could in this video! You can not out train a bad diet. As an athlete, you will never reach your maximum potential if you eat like garbage! Its sad, but true - and I know from personal experience.

Nutrition at Outsiders, and for me specifically, has been a never ending journey. When I started at Outsiders about 5 years ago, our first Nutrition Challenge was the Whole 30 Program. I know many of us have completed Whole 30’s both with Outsiders and also outside of the box, which is great. I truly believe that if you are eating the high quality foods, you have made a HUGE change in your lifestyle and your body is feeling the benefits. When I completed my first Whole30 I felt AMAZING. I lost of a few pounds and definitely started to understand the types of foods that best benefit me and that I should be eating. I adopted a paleo lifestyle for the next several years, and just like your WODs may suffer if you don’t have a strong nutritional foundation, my body started to suffer from this type of diet and it was extremely frustrating to me. I couldn’t understand why I was not getting any leaner or lighter while eating a clean, paleo diet. I had since gained the pounds I lost back - plus some. It was time to take a look at what was going on.

Around this same time, Stan, Jess and I started to talk about the next Nutrition Challenge. To give you an idea, I wasn’t even a coach at the gym at this point, but always interested to know what was coming down the pipeline and of course, offer my (sometimes unwanted) opinion! Crossfit and what we were eating was always a part of our conversations, so it was only natural that they ask me to pilot a nutrition program with them that not only looked at the TYPES of foods we were eating (Whole 30), but the AMOUNT of food we were eating (Zone). And not to steal this from Colette, but this combination really is the Secret Sauce when it comes to nutrition!

The first thing we did in this pilot program was to start tracking what we were eating in a regular day of our paleo lifestyle. We used an app call MyFitnessPal and loosely added the foods that we were eating for about 3-4 days. When we took a look at our results, things became very clear, very quickly! Taking a look at our macronutrient ratios, about 50% of my diet was from fats - and the rest was split between carbohydrates and protein. Immediately I realized that I was not eating a very balanced diet. Stan and Jessica had similar readings, so we knew we were onto something.

A quick background on the macronutrient (so we are all on the same page). Macronutrients (macros for short) are the three nutrients your body uses to produce and store energy - including the energy needed for exercise. As mentioned above, the macros that we measure are the Fats, Carbohydrates and Protein in each type of food.

Each macronutrient contains energy, which is commonly measured in calories:

Protein has 4 calories per gram.
Carbohydrate has 4 calories per gram.
Fat has 9 calories per gram

As you can see from the above calorie in-take, eating a high fat diet equals eating A LOT of calories! And could have explained why the results I thought I should be having simply weren’t there! MIND BLOWN.

For the next several weeks, we started to use containers (that we still use today) to measure our food. This meant that we were eating MUCH more vegetables, as well as a starchy carb and protein at each meal - with just a tablespoon of fat. Goodbye to the delicious PaleOMG recipes, and the bacon on my cheeseburger - and cheese for that matter! In some ways, cooking became simpler because I just had to cook lots of veggies, some potatoes and a protein. No more recipes.

We continued to enter our food intake in the app and saw a big change in the ratios of our diets. There was a shift to much less fat - about 30% - and more carbohydrates at 40%. We also saw the shift in how our bodies were looking, but more importantly how my body was feeling and performing at the gym. I think during this initial shift in my diet I lost about 6 pounds and I knew - this was the way I needed to try to eat in order to have the best results for my body.

This shift in how I eat happened about two years ago - and I still try to eat this way. Last year I dialed it in even more intensely and I now use a food scale to measure all meals that I make at home. This includes anything from the 15g of half and half I add to my cup of coffee to the 4 ounces of chicken I eat with my lunch. I now know what works for me, and Outsiders helped me to figure this out.

I hate to sound so cliche, but it really is true that nothing worth it will come easy. If our WODs were easy, everyone would be doing CrossFit. If looking at the quality and quantity of the food you eat was easy, obesity wouldn’t be so prevalent in our culture.

Our Spring Nutrition challenge will do just that - it will challenge you. But the amazing thing is that we have an awesome community that will be doing it together. You will have the resources and support to be successful - and you won’t be sorry!

Challenge # 1 - before our challenge even starts - start keeping a journal of the foods you eat. You can use an app if you want, or you can just jot it down in a notebook. Even becoming more aware of what you are putting in your body is a big step in what we will be doing.

In the meantime, keep an eye out for additional details about this upcoming challenge!

Also, here is part two of Nicole’s nutrition chat - worth watching - but I warn you she does say the F word!

March Committed Club

by Admin | April 2, 2018 | BLOGS | 0 Comment

Congrats to our March Committed Club!!

Joyce Hollander 28
Kerri Whalen 28
Joann Doyka 26
Ashley Greenberg 25
Devon Troop 25
John Wilke 25
Patty Abbott 25
Rose Wall 25
Bruce Lentz 24
Cara Clements 24
Elena Mentzer 24
Jim Timmerman 24
Nick Hollander 24
Jason Moneymaker 23
Jay Duffy 23
Kristyn Lipka 23
Lance Hubbell 23
Marc Cousins 23
Dana Beziat 22
Jackie Nicoll 22
Karen Walsh 22
Matt Shrout 22
Olivia Dottavio 22
Dominic Levis 21
Marie Dias 21
Sarah Wilhelm 21
Steve Meyer 21
Al Walsh 20
Amanda Shrout 20
Ben Mentzer 20
Breanna Nelson 20
Brian Stamp 20
Chris Day 20
Chris Wheeler 20
Diane Strickland 20
Jack Lochary 20
Kellie Bedford 20
Leslie Speckart 20
Rachel Shevland 20
Randi Hyatt 20
Russell Ward 20
Travis Gillispie 20


Perfect Practice

by Admin | March 28, 2018 | BLOGS | 0 Comment

Written by: Colette Wheeler

“I don’t ask much, just perfection.” If you’ve attended more than two of my classes, chances are you’ve heard me say this at least once. The sun may be sleeping, and I may smile as I say it, but I still 100% expect perfection from everyone. How? Through perfect practice.

It’s not practice that makes perfect — you can practice poor form and poor standards, and you will get really good at poor form and poor standards. It’s only perfect practice that produces perfection. We fall prey to imperfect practice when we want to compete every day. We forget that to compete we must train, and we must train at a higher standard.  True, we are all human. We may never reach perfection, but that doesn’t mean we can’t pursue it with relentless enthusiasm.

Each time you are in the gym, it’s the time to make yourself better..for YOU. Not for the clock, the weights, the reps, the leaderboard, but for yourself. Dedicate your time to training to higher standards, to perfection (or as close as humanly possible). Instead of competing against the unmeasurable or uncontrolled, train for competition with YOU. Yes, that means being your own judge and no-repping yourself when your chin doesn’t clear the bar or the medicine ball doesn’t hit the right height on the wall. That means going to full extension every press, pull-up, and pushup; getting below parallel in every squat, and finishing every clean with your elbows in front of the bar.  It even means touching your toes or chest to the bar EVERY TIME or, *gasp* not counting that failed double under (that just whipped back of your legs) as an actual rep.

I will go on record and totally admit to faults on all of these things, especially chest to bar and double unders. But I will also declare right here, right now that I will heretofore hold myself to the standards of perfection. Always. Every time. Even if it means I have to record a low score or a slow time, I’ll do it.  Because I know that the most important perfect practice is the difficult perfect practice. Over time, the difficult perfect practice begets a perfection that can run on autopilot. Think of driving, walking, writing. We all learned and mastered these arts and can now trust our subconscious to take care of movement while we do other things simultaneously.  The best performers in any walk of life are the ones that can trust their subconcious to take care of the hard tasks.

I know, for me, it’d be super cool not to worry about whether or not I’ll be able to perform double unders or chest to bar when they are programmed in a WOD. To just have those movements accessible in autopilot, how neat would that be? So which movement do you worry about? Pick that one to be super duper perfect about next time it shows up in a workout. Then be even more perfect the next time and the time after that. Soon enough, perfect practice will instill confidence, generate improvement, and bring you ever closer to that which you now ask of yourself — perfection.

My Ultra Committed Experience

by Admin | March 21, 2018 | BLOGS | 0 Comment

By: Don Fisher, Ultra Committed Outsider and March Athlete of the Month


As you may, or may not be aware, I have completed 6 consecutive months of being in the Committed Club.  As I finished this past week, and enjoyed my first two consecutive days off from the gym since last summer, I couldn’t help but reflect on why I did this, what it took, and the pro’s and con’s.

The good and bad:

  • The good: I have lost 15 pounds and kept it off regardless of what I eat.
  • The bad:  I need some new belts as they are too big.
  • The good: I am eating better in general.
  • The bad: I still will occasionally eat garbage for lunch, and then I work out like garbage in the evening.
  • The good: I was Captain Ring Row last summer, now I can do pull ups in a WOD.
  • The bad: My ability to do things faster and stronger has not made me less sore the next day.
  • The good: I have formed some really strong friendships from being at the gym so much. I am probably not the quiet guy anymore.
  • The bad: Any day now, Jess and Cara will probably ask Alan and I not to return to the gym.
  • The good: My family was very supportive and pretty quick to change our routine to allow me to get to the gym 5 days a week.
  • The bad: It became a slight obsession – going to the gym to “get my 20 in” replaced “going to the gym to get fitter”. I was constantly nervous about getting injured, being too sore the next day, getting sick, going away…anything that would keep me from going. This would be my cautionary tale to anybody attempting to do this…don’t focus on the goal at the end, just enjoy the process every day.

But the most important takeaway I have had is it reinforced the community aspect of Outsiders. I basically have spent 8 hours a week at Outsiders. And so do a lot of us! Not only are we doing it voluntarily, we are paying to do it! And paying quite a bit more than a “normal gym”! Well, nobody would pay to spend so much time around people that sucked. From the best coach to the newest gym member, the support and positivity is consistent. I have never felt bad leaving the gym...maybe I didn’t PR that day. Maybe my back hurt and I had to scale the WOD…a lot. Every time, I was encouraged, congratulated, and even thanked for being there.  I kept moving forward…in large part due to the coaches.

Every coach is different, but awesome in their own way. Sundays with Lance is a special club dedicated to suffering; the 430 happy hour WODs with Jess and Cara are a great way to relieve stress, have fun and workout at the same time; and Josh was great in helping me get in workouts during open gym time.

I have run multiple road races…competed on many teams in different sports throughout life at a variety of levels….this was the hardest, yet most rewarding thing I have ever done. Family and friends always ask me why I am doing all of this for just a t-shirt. I chuckle and nod…and know that there is no way I can possibly convey what Outsiders has done for me.

I started at Outsiders two and half years ago when my life hit rock bottom. You saved my life then… and I think in some ways it is saved every time I walk in those doors.

The Unknown and the Unknowable

by Admin | March 7, 2018 | BLOGS | 0 Comment

Written by: Stan White

The path of life always seems so clear in the rearview mirror. The twists and turns that avoided dangerous pit falls. The small hills that were preparing us for the mountain we had to climb. The trouble is the path forward is much less clear. It always seems just out of view. We have this vision in our mind of where life’s path is leading us, but so often the next bend in the road takes us in a completely different direction.

When I look at my life from a year ago, heck, six months ago, I am shocked with how it has changed. I never would have guessed the house I am living in, the relationships that have been forged not to mention fatherhood is something that defies description. I suspect when I look back at the next year or two, I will continue to be surprised with what God had in store.

This certainty of uncertainty is why fitness is toward the top of my priorities. While I have no idea what lies ahead, I am confident it will include many challenges. I think of all the unexpected challenges that members of our Outsiders family are facing as we speak. When that next challenge comes, I want to be ready. I wonder, will I be strong enough? Will I have enough endurance? Will I have enough focus? Will I have enough mental toughness? Will I be able to persevere? In a grander sense, will I be fit enough?

As we are in the midst of the CrossFit OPEN, and are searching Instagram for the magic tip that will shave a few seconds from our score, keep in mind why “fitness” is such a priority for you. With all the things in life that compete for your time, you come to the gym 3, 4 or 5+ hours a week. Why? Suffering together that make us better. Sure, we can do burpees a little faster and squat clean a little more weight, but I think we are continually improved in deeper ways as well.

As CrossFit’s founder, Greg Glassman puts it, “CrossFit prepares for the unknown and unknowable…or [for] getting ready for war, getting ready for earthquake, getting ready for mugging, getting ready for the horrible news that you have leukemia. What awaits us all is challenge, that's for sure.”

When that challenge comes, I want to be ready.

February Committed Club

by Admin | March 5, 2018 | BLOGS | 0 Comment

Congrats to all those who made the February Committed Club.

Special shout out to the Ultra Committed Chris Wheeler who has made it in the committed club for 12 straight months and Joann Doyka, Jim Timmerman, Randi Hyatt, Don Fisher and Ben Menzer who have made it for 6 months straight.

Joann Doyka 26
Jim Timmerman 26
Jamie Nicoll 25
Kerri Whalen 25
Ashley Greenberg 25
Jason Moneymaker 24
Patty Abbott 24
Scott Bachman 23
Matt Shrout 23
Jackie Nicoll 23
Colette Wheeler 23
Nick Hollander 23
Olivia Dottavio 23
Dominic Levis 23
Travis Gillispie 23
Kaleigh Hunt 23
Amanda Shrout 23
Randi Hyatt 22
Ben Mentzer 22
Rose Wall 22
Jay Duffy 22
Kellie Bedford 22
Chris Wheeler 21
Sarah Wilhelm 21
Diane Strickland 21
Lance Hubbell 21
Bruce Lentz 21
Brian Stamp 21
Marie Dias 21
Breanna Nelson 20
Leslie Speckart 20
Russell Ward 20
Don Fisher 20
Steve Meyer 20
Mike Aiello 20
Kristyn Lipka 20
Elena Mentzer 20
Karen Walsh 20
Jack Lochary 20
Scott Welsh 20
Dana Beziat 20
Cara Clements 20
Rachel Shevland 20
John Maranto 20

Open Season 2018

by Admin | February 12, 2018 | BLOGS | 0 Comment

Written by: Colette Wheeler

Hey team, it’s Open Season.  The CrossFit Open, that is.  In probably every class you’ll take between now and February 22, your coach, your peers, Stan, or a combo of all three will be calling for your registration. If you are already interested in signing up, go ahead and skip to the end of this post for further instructions.  If you’re on the fence or decided against it, then by all means -- read on.  

This is my 7th year of CrossFit.  I participated in the Open in 2013, 2014, 2015, and 2016.  Honestly, I signed up in the past because I was a coach, and it’s just sort of what I thought I should do. As a result of some ill-guided, misplaced ideas and opinions regarding the Open and CrossFit in general, I wasn’t too keen on the whole concept. For the 2017 Open, I had joined Outsiders, and although I was pregnant and hadn’t really worked out during the three months prior to joining, I did all the Open workouts at Friday Night Lights. Holding tight to my preconceived notions, I wasn’t registered, but by the end of the experience, I had finally come to see what all the fuss was about. To put it bluntly -- it was awesome.  This year, I’m signed up and psyched up for those five weeks of workouts.  I certainly don’t have ambitions of competing past the Open at regionals or the games, but I’m really pumped to see what I can do with the tasks set before me. I know there will be successes and failures, and I’m excited to surprise myself in both aspects.

But that’s me. Let’s break down 3 reasons you will want to do the Open this year:

1. Community

Remember that whole thing we posted about community a little while ago?  Well this is IT, people. This is community writ large.  It’s kind of like CrossFit’s holiday season and it’s WORLDWIDE. CrossFitters around the globe tune in each Thursday night to watch each WOD announcement. Then, that night or the following day everyone takes a shot at completing the task set before them. TOGETHER. The competition stage is the world, and your team is Outsiders. We break a sweat and then we break it down -- together and with the whole of CrossFit.

2. Competition

Remember that post about continuous adaptation the other week?  Well this is IT, team.  This is a new situation, a new stimulus, a new push. To really maximize the benefits of CrossFit (your health, wellness, overall humanity, etc) you have to reach for the next challenge. It can be easy (and tempting!) to become comfortable in your own gym with your expected place on the Leaderboard.  The Open comes around to provide that check-up.  The Open will showcase your strengths and expose your weaknesses. This is a great way to track your fitness journey and to catalogue how truly awesome you are becoming (as well set new goals to achieve!).

3. CrossFit

It’s not about “should I or shouldn’t I”.  Like Murph or Fran, The Open can be seen as CrossFit rite of passage.  I’ll be the first to admit that, for me, the Open didn’t really start out being super  inclusive. It really was a competition to see who could compete at the CrossFit Games. Now, I have come to realize, it’s different. We have age groups and scaled divisions. You can find out what people your age/gender/scale are doing across the world. Together, we test ourselves, together we better ourselves.  We step outside our comfort zone, together.  If CrossFit has taught us one thing, it’s that we can do more together.  It’s that simple.

So now that you’re ready to sign do you go about it?  

  1. Head to
  2. Click the sign up button
  3. Enter some general info,
  4. You’re done! You’re in!

Okay, so maybe you’re not yet convinced yet.  I am, after all, a little biased. Well, check out the list of names on the gym whiteboard. Ask, one of your friends why they’ve signed up, and then sign yourself up to support them! If you work out on Fridays (and any class), the WOD will be an Open workout. You’ll end up doing the workouts anyway, so register yourself to track yourself!  We’ll have more info to come about Friday Night Lights and all the logistics about the OPEN at Outsiders. The CrossFit Open is so much more than finding the fittest on Earth. It’s a worldwide movement to better humanity. It’s about find the best version of YOU. Sign up and join Team Outsiders in the Open!

January Committed Club

by Admin | February 5, 2018 | BLOGS | 0 Comment

Kerri Whalen - 27
Bruce Lentz - 27
Patty Abbott - 26
Devon Troop - 26
Ashley Greenberg - 26
Lance Hubbell - 26
Kaleigh Hunt - 26
Rose Wall - 25
Jackie Nicoll - 25
Jason Moneymaker - 25
Elena Mentzer - 25
Joshua Garland - 25
Joann Doyka - 25
Nick Hollander - 24
Colette Wheeler - 24
Jay Duffy - 23
Kristyn Lipka - 23
Jason Eagles - 23
Leslie Speckart - 23
Randi Hyatt - 23
Sarah Wilhelm - 23
Amanda Shrout - 23
Jim Timmerman - 23
Shannon Zeidler - 23
Cara Clements - 22
Dana Beziat - 22
Russell Ward - 22
Matt Shrout - 22
Chris Wheeler - 22
Mike Aiello - 22
Kellie Bedford - 22
Olivia D'ottavio - 22
Dominic Levis - 22
Rachel Shevland - 21
Suzanne Eagles - 21
Mark Hunt - 21
Joyce Hollander - 21
Brian Stamp - 21
Marc Cousins - 21
Travis Gillispie - 21
Marie Dias - 21
Breanna Nelson - 20
Don Fisher - 20
Ben Mentzer - 20
Phil Yacubski - 20
Shannath Merbs - 20
Diane Strickland - 20
John Wilke - 20

The Secret Sauce

by Admin | January 29, 2018 | BLOGS | 0 Comment

Written By: Colette Wheeler

As a collegiate runner, I ran a lot. I ran in the morning, I ran in the evening, I raced on Saturdays, and I ran 14-milers at 7am on Sundays. I ran long and, for the most part, I ran slow. Every day was predictable, and pretty much every day could be made comfortable because my body had long since adapted to the high-volume, low-intensity, unvaried stimulus presented. Often, the most uncomfortable part of my training was reaching a max boredom limit and having to persevere through the remaining miles of a particular run.  

On rare occasions, my team and I would visit the weight room to “lift” and “do conditioning” off of the roads. “Light and high reps” was the prescription for distance runners, so I spent my time doing a whole lot of 5-10 lb curls, light leg extensions, a few slight elbow-bends that passed for pushups, and very dubious 70# “squats".  Overall though, the party line read something like this: “more is better, so to be a better runner, you just run more”.

This regimen did not make me a better runner.  At the time, my results disappointed and baffled me; however, through my exposure to CrossFit I now see exactly where the system broke down.  My training lacked variation and intensity -- two key components integral to improved overall fitness.  Yes, I could run for a long time at a decent clip, but ask me to sprint to a finish or power up a hill and I would not excel.

Okay, this isn’t a sob story about my “wasted” college running career.  I went to a Division III school; I have no illusions of grandeur about What Might Have Been. I share this anecdote because it is in some sense familiar to many.  We fall prey to the idea that “more is better”, so great volume of one exercise will cover many bases of fitness.  Due to the nature of the human body’s ability to adapt to a stimulus, that is simply not true.

The human body readily adapts to a presented stimulus.  This is a good thing, it’s the main driver of evolution and enables the continuation of our species.  However, with regard to fitness (and CrossFit), continuous adaptation is key.  Constant variation of movement at high intensity creates that continuous need for adaptation within the body.  Without it, we merely continue existence at a new, comfortable plateau.  

So how do we recognize and define variance and intensity? How do we apply it?  Variance can come in all forms - movement, weight, rep scheme, wod length, etc.  Intensity manifests through achieving the intended workout stimulus (engaging one or more energy systems - phosphagen, glycolytic, oxidative/aerobic).Variance and intensity depend upon one another.  Without variance, intensity drops, and vice versa.

We will look first at intensity.  With a simple Power equation, intensity is quantifiable. Put on your math hats and get ready.

Check out this equation:

Power = (Force x Distance) / Time,  That is a nice equation.  Now check out these numbers: We have a 135# female (that’s the Force).  She has an arm length of 2 feet from shoulder to knuckle (Distance).  She completes a strict pull-up in 6 seconds (Time).
There are 5 reps, so multiply everything by five.  Voila, that female produces 305 watts of Power.  Hook her up to any light bulb in your house and that bulb would explode.

Strict: 5 x (135# x 2 ft.)/6 sec = 305 watts
Kipping: 5 x (135# x 2 ft.)/3 sec= 610 watts

Sounds cool, but now compare it to the possible power output by a kipping pull-up.  Same Force, same Distance, but way faster Time. By changing her speed, she ratchets up her intensity and doubles her power output! Incredible.

And now you may be thinking, “well why would we ever do strict pull-ups?”. Enter variance and human energy systems. Gah. First math, now science. I know I know.  

Check out this table of energy system awesomeness:

Energy system

Effort Duration

Example Movements



3 reps heavy DL, 5-10 second sprint


30 - 120 seconds

200-400 meter row

Oxidative (Aerobic)

> 2 minutes

1000 meter row, Cindy

 Stay with me now. This is thrilling stuff, people. Really.

The phosphagen system covers most power- and weightlifting movements (squat, deadlift, presses, snatch, clean and jerk) and strict gymnastics movements.  Think “high power, short time period”.  

The glycolytic system activates for efforts sustaining one half to two minutes in duration.  Still high power, but with a blend of cardio mixed in.  

The oxidative system is probably the most familiar system.  We also know it as the aerobic system.  Workouts that are longer than 2 minutes utilize the oxidative energy system.  Think “cardio”.

An athlete can be intense in all of these systems, but it’s the variance of those systems that really matters here.  Take deadlifts, for example: Monday and Wednesday WODs both have dealifts, but Monday prescribes a very heavy weight and Wednesday prescribes a relatively light weight.  Using the same “comfortable” weight in both workouts will completely eliminate variance and snuff out the magic brought by intensity.  

Why would someone choose to do the same weight in both situations?  Well, it can be a result of poor coaching, uninformed scaling, or just plain old ego.  CrossFitters of all types can fall into this trap, and it is a joint effort by both athletes and coaches to sidestep the trap whenever possible.  

Remember adaptation? When we feel comfortable, we have adapted.  Be concerned with the right simulus.  Sometimes that’ll mean to push the weight and sometimes that’ll mean light and fast. Yes, the new level of movement will feel a lot harder, and yes, you may drop some spots on the leaderboard when you are outside your comfort zone, but you are getting BETTER and FITTER and HEALTHIER because of it. To get all that you can out of CrossFit, continuous adaptation is a requirement.

So now what?  The preceding text is not a call for everyone to do every movement as prescribed, RX.  Far from it.  It is an explanation calling for smart, intentional loading or scaling of workouts in order to preserve variance and high intensity performance. Most of us come to a CrossFit gym to “get fit”, or to improve our health and overall wellness.  Unfortunately, “fitness” isn’t a trophy we can earn in a short time and then display on our mantle forever after.  


We must constantly, deliberately, skillfully challenge ourselves every day to be better, stronger, faster, fitter, healthier than the day before. CrossFit has shown, time and again, how variance and intensity produce incredible, life-changing results in so many areas of fitness and life. Celebrate the successes each day brings knowing that because you improved today, you can improve again another day!   If you’ve adapted and are skilled at a certain weight -- load more on the bar! If you like the heavy barbell, take some off and try to go faster.  If you have mastered a step in a gymnastic progression -- level up and push to the edges of your capabilities! Believe in your coaches, your abilities, and most importantly -- believe in yourself. Find that intensity and get after it.

'Tis the Hour

by Admin | January 1, 2018 | BLOGS | 0 Comment

Written by: Colette Wheeler

As CrossFitters, we take classes and community for granted. Most of us take CrossFit classes, and on the rare, odd day that we have to WOD alone, it’s a real downer. The class setting just seems so natural, so embedded in how you “do” CrossFit that we forget how special, how uniquely wonderful it is to our health and wellness. So now that we’ve reached the end of the traditional season when we gather together to break bread, let’s take a moment to look forward to the hour we gather each day to break a sweat.

It’s no coincidence that we are drawn together to eat and exercise. These are, after all, two activities essential to living a full and healthy life. Way back in humanity’s early days, we thrived in a hunter/gatherer society. To eat we had to move, and to move we had to eat. Nutrition and movement were just simply “living”, and we “lived” together as a group. Then humans developed agriculture, which tasked a few to tend to foods and enabled the majority to focus attention and energy elsewhere. Undeniably, this task-change rocketed humanity to incredible heights; however, movement and nutrition diverged and the benefits of group movement were lost for the majority. Fortunately, CrossFit provides the link back to the benefits of group movement: The Class.

Exercise for exercises’ sake is HARD. Children and adults alike crave structure, and without structure in our exercise, just figuring out what to do can wear a person out. Lucky for us, in a class the bare minimum requirement is to simply “follow the leader”. Coach says “do 10 squats”, and you do 10 squats. Coach says “do 10 burpees”, and while you may grumble a bit, you do at least 7 (come on, let’s be honest) of those burpees. Every moment of that hour is planned and executed by another person. Without going into great detail—“fitness” applies to the mind AND the body. The whole package. At the CrossFit class, you can leave your heavy burdens at home, in the car, or at the door for safe-keeping. The mind rests and recovers while the body gets put to work doing the things it was designed to do!


The Class awakens our inner competitor. We all have a bit of The Competitor in us; it’s how we as humans have been programmed to survive. We needed to be faster than, smarter than, better than competing elements to thrive and provide. We inherently learn and are motivated by watching others, so we NEED others around us to drive us toward bettering ourselves. The CrossFit class sets the stage for that inner competitor to activate and excel. Whether it’s a full-out sprint to the finish, a challenging lift, or a gymnastic achievement, we gain confidence in our own abilities by seeing others around us perform. One’s inner monologue changes from “ha, no way!” to “well, I bet I can do that, too!”. When exposed to other crossfitters, the Inner Competitor creates and presents a better Outer Human.

Of course, at the heart CrossFit is its community. The community in a class environment is a logical extension of our behavior outside of the gym. When enduring pain or discomfort any other time of day, we come together, hold hands, exchange words of encouragement, what-have-you. Exercise and the forging of fitness is fantastically difficult—so of course we choose to do so together. In a class, you’re not alone and much less uncomfortable as a result.  You revel in the sweat and glory in the burn. The music blares, your coach is with you—in your face, at your side, seemingly everywhere at once—your classmates are all around you, the clock counts down, the reps go by, and before you know it, the WOD is done and meaningful high fives and fist bumps are exchanged. Everyone has just been through the same torturous gauntlet of movement, and every high five says not only “good job!” but also “we made it, we did it, all of us together and we didn’t give up”. Camaraderie, the sharing of laughter and suffering, binds together the CrossFit community. You come to know the people around you, their families, their joys and hardships, and your life is more full.

As we stride into a new year of possibilities and beginnings, let’s every day say, “‘tis the hour”. ‘Tis the hour to break a sweat together. ‘Tis the hour of giving and sharing, of laughter and struggles. ‘Tis the hour to compete against each other and with ourselves. ‘Tis the hour for coming together, for supporting one another. ‘Tis the hour for fitness and for health.


WOD to Recovery

by Admin | December 21, 2017 | BLOGS | 0 Comment

Written by: Colette Wheeler

Injury, discomfort, and restriction create an experience rich in emotion, frustration, and complexity. Similar to our animal counterparts, when not at our physical best, we tend to isolate ourselves from the pack--withdrawing from our usual activities in hopes of healing through disuse. Though a natural instinct, it is not a course of action that leads to a speedy recovery.

The label of “Injury” can be used to describe myriad ailments occurring in our bodies. The injury spectrum includes anything from mild, twinge-y discomfort to broken bone or torn muscle. Though the spectrum is broad and varied, injuries of all sorts can be handled using a similar approach. Essentially, the prescription for recovery is specific to the individual, but the process applies to the injury spectrum as a whole.

Let me set the scene:

You have been CrossFitting for three months. You are making huge strides—you just PR’d your back squat, and you can do strict pull-ups like you never thought was possible. THEN ONE DAY, you’re warming up with air squats. Your right knee feels weird. Ew. What’s that twinge? You decide to “push through” the pain. It can’t be that serious.

Fast forward a few days/weeks/months even — that daggone knee hurts every day. You’ve been doing your same routine, maybe taking a day off here and there to rest, and it just isn’t getting any better.

So the reasonable solution is to rest.  All-out rest for a predetermined length of time, like a week or a month.  No CrossFit, no use of that achey knee, nada.


What if this were some other ailment? For instance, what do you do if your stomach hurts?  If you were to “rest” your stomach, the consequences would be dire.  When your stomach hurts, you change or modify what you put in it. You don’t stop using it altogether.

Let’s have a look at that knee again. If you haven’t changed or modified your workouts, it comes as no surprise that the healing process has not begun. An injury cannot heal itself while sustaining constant assault.  Granted, full rest of the knee isn’t a life or death situation (as in the stomach example), but regardless how well-intentioned you are, halting your routine altogether begets some (unintended) consequences.

When you go cold turkey, you deprive the rest of your thriving muscles and joints. Your poor healthy knee is now doing double duty as it suffers through unconscious gait changes and unexpected stress. Healthy Knee, now working overtime, isn’t getting any TLC in the form of strengthening movements. Healthy Knee has been misused and hung out to dry. Often, it is only a matter of time before ache and discomfort descend upon Healthy Knee.

What’s more, Those hard-earned pull-ups are fading away as your shoulder and core muscles weaken from disuse.You haven’t seen your friends in a while because you stopped CrossFitting. All those endorphins and feel-good hormones no longer course so heavily through your bloodstream. All that work and sweat equity you’ve put into your fitness begins to erode and atrophy.

Yet, take heart! There are fabulous options available to you.  An injury is a golden opportunity to better yourself, to hone specific skills, to allow yourself to specialize in a single or group of movements that you have previously ignored or not excelled in.  All you need to do is open a line of communication with your coach(es).

Instead of taking off from CrossFit, take the opportunity to master a skill. Your knee may be hurting, but you have recently achieved strict pull-ups! Practice and master the kip and/or the butterfly. Level up to chest-to-bar. Practice and become comfortable with handstands and inversion. Become the resident handstand-hold champion. Go one step further and build up to handstand push-ups. The magic here is that every one of these gymnastic “no-leg” movements still engages your whole body, legs and all!

But okay, a day will come when the WOD is chock full of movements you can’t do without significant discomfort. A worst-case scenario WOD for knee pain is a spicy meal of back squats, front squats, overhead squats with a side dish of running and lunges for dessert. The likelihood of that combination being programmed is extremely low, but we can use the example as a thought experiment of sorts. With all that leg work, you’d obviously have to skip that day, right? Wrong. Single leg squats and other rehabilitative movements can replace all those two-legged squats. Furthermore — the front and overhead squat are accessory movements to the Clean and Jerk and the Snatch. Both Olympic lifts have other upper body, overhead components that can be exercised in strict fashion just like the squat.  Working with a coach, you would be able to determine a good modification for running and lunges based on the particular level and type of discomfort you experience in your knee.  Remember, your coaches are there to help you get fit, no matter the circumstance! Your coaches are knowledgeable, experienced professionals who will walk with you on the path to greater health and fitness.

CrossFit, at it’s heart, is infinitely scalable and modifiable.  You joined the gym to gain fitness, and to lead a happier, healthier lifestyle.  Almost everyone that begins CrossFit scales or modifies a movement or two for weeks, months, or even years. Pain or injury is simply a short decline in fitness, a small obstacle to overcome through the use of scaling and modification.  The example given here is pain in the knee, but this concept can be applied to any area of the body.  Where there is a will, there is a way.  Don’t shortchange yourself if you’re not at 100%.  Resist the instinct of isolation and complete, unstructured rest. CrossFit got you to 100% once, staying intelligent in the gym through injury will bring you back to that 100% mark!