Member of the Month – Rachel Thomas

 1. How did you hear about us?

 My friend Jody Hurley was coming to the 101 classes and told me she loved the gym and the people there.

 2. What did you do for fitness before starting CrossFit? Why did you stop?

 I had taken Pilates classes a few years ago, but the schedule made it hard to make it because I also had to work around kids and our family schedule. We are usually just pretty active around the house but I just didn’t feel like I was truly fit and needed to do something more. I was doing everything for everyone else and not taking care of myself.

 3. How has our gym helped to get you back on track with your fitness?

 The 101 class was great because it let me start back slowly and also get comfortable with the correct form needed for the different workouts. The 101 coaches were great in making us feel welcome and part of the gym. I think the biggest part of the gym helping me get back to being fit was the New Year’s Challenge because it made me commit to coming three times a week and getting in the habit of making the time to do it. The clean eating portion of the challenge and tracking the food we were eating also made a huge change in my habits. Cutting out the added sugar and limiting the bread I was eating made a huge difference in the way I felt and how my clothes were fitting.

 4. What was the deciding factor as to why you choose to become a member at our gym instead of another gym in town?

I decided to give Fort Wayne CrossFit a go just because of Jody’s referral but when we came everyone was so helpful, inviting and fun that it just felt like a great fit.

5. Was there anything that made you hesitate at first about becoming a member? If so, what was it? And how did we help you overcome them?

 I really think that the 101 class makes a huge difference. You get to know people in the class and it keeps you coming back because you are part of a group encouraging each other along the way. Coming in that way allowed me to not feel like the only person that didn’t know what they were doing at the gym and helped me to feel comfortable getting to know people so that it was easier to ask for help when I needed it.

 6. What differences have you experienced since starting?

 I used to have a lot of headaches and felt like I needed a nap at 4:00 every day. I think the combination of working out and eliminating certain things from my diet has gotten rid of my headaches and I now have consistent energy throughout the day. My clothes fit better and I want to keep working out and eating right so I continue to feel this good. In doing our barn chores or riding horses I feel stronger and fit enough to do whatever needs done without feeling tired or like I will hurt myself. It’s just really nice to feel fit again after a couple years of feeling like I was just getting older (and not liking it at all!)

 7. What would you say to someone who’s hesitant to start at CFFW?

I would say grab a friend and do it together. Our 15 year old daughter did the 101 class and New Year’s Challenge with me. We encouraged each other and also held each other accountable when we wanted to skip a day or eat something that we knew would make us feel bad. Our other daughter is planning on starting and my husband is now coming to 1:1 sessions to get a good start that fits around his busy schedule.

If you don’t have someone that wants to do it with you, find someone in your 101 class or at the gym to be that person with you. Stick with it and you will love it.

 

Member of the Month – Hillary Hauguel

Why did you choose to train with us instead of another gym?

I knew some really great people (a.k.a. Jeff Bushey J) who encouraged me to come to CrossFit Fort Wayne and I was interested in the 101 course.

Was there anything that made you hesitate about becoming a member with us initially? If so, what was it? And how did we help you overcome them?

I was concerned that I would not have the physical capability to participate or keep up in the workouts, but the coaches advised different ways in which I could modify the workout, and still work targeted muscle groups.

How would you describe the coaching you receive?

The coaches at CrossFit Fort Wayne are there for me every step of the way.  They know what I am capable of and encourage me to push myself.

How would you describe the community?

The people at CrossFit Fort Wayne are what keeps me coming back.  They are a community and a support group.  They remind me that I’m stronger than I think, they’re the ones cheering me on when I’m the last one done, and they’re great friends.

If you were to refer a friend to us, what would you tell them? 

CFFW is a great place to improve your fitness, improve yourself, and make new friends.

Thursday – Health

Brief:

– Strength: Week 1 of Front Box Squats. These should not be terribly heavy and sets should be perfect in terms of technique. Make sure you keep your core tight/engaged. We will perform these for the next two weeks.

– Metcon: For Purpose and Achievement – squat cleans are intended to be heavier today. Pull-ups are not intended to be done UB so challenge yourself today. This workout is intended to be more of a “grind.”

Strength:

1) Front Box Squat: 9 x 3 @ 60%, every 60s. *Use a 13-15″ Box, normal squat stance, sit back on box + explode up.

2a) Hang Power Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s.

2b) Pull-up Scaling + Set-up: Once scaling is set up perform sets of 3-5 reps to get warm. Rest 30s.

Metcon:

“Mr. Clean”

For time:

21-15-9 Ring Rows

12-9-6 Hang Power Cleans (85, 55)

10:00 Cap

E.C.:

2 Options:

1) Reverse Hyper : Accumulate 50 Reps

2a) Reverse Lunge + RDL Combo : 4 x 6 ea. Rest 45s.

2b) Straight Leg Weighted Sit-ups : 4 x 10. Rest 45s.

*2a/2b is one of the 2 options done as a superset.

Member of the Month – Hillary Hauguel

Why did you choose to train with us instead of another gym?

I knew some really great people (a.k.a. Jeff Bushey J) who encouraged me to come to CrossFit Fort Wayne and I was interested in the 101 course.

Was there anything that made you hesitate about becoming a member with us initially? If so, what was it? And how did we help you overcome them?

I was concerned that I would not have the physical capability to participate or keep up in the workouts, but the coaches advised different ways in which I could modify the workout, and still work targeted muscle groups.

How would you describe the coaching you receive?

The coaches at CrossFit Fort Wayne are there for me every step of the way.  They know what I am capable of and encourage me to push myself.

How would you describe the community?

The people at CrossFit Fort Wayne are what keeps me coming back.  They are a community and a support group.  They remind me that I’m stronger than I think, they’re the ones cheering me on when I’m the last one done, and they’re great friends.

If you were to refer a friend to us, what would you tell them? 

CFFW is a great place to improve your fitness, improve yourself, and make new friends.

Thursday – Purpose / Achievement

Brief:

– Strength: Week 1 of Front Box Squats. These should not be terribly heavy and sets should be perfect in terms of technique. Make sure you keep your core tight/engaged. We will perform these for the next two weeks.

– Metcon: For Purpose and Achievement – squat cleans are intended to be heavier today. Pull-ups are not intended to be done UB so challenge yourself today. This workout is intended to be more of a “grind.”

Strength:

1) Front Box Squat: 9 x 3 @ 60%, every 60s. *Use a 13-15″ Box, normal squat stance, sit back on box + explode up.

2a) Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s.

2b) Pull-up Scaling + Set-up: Once scaling is set up perform sets of 3-5 reps to get warm. Rest 30s.

Metcon:

“Mr. Clean”

For time:

21-15-9 Pull-ups

9-7-5 Squat Cleans (135, 95)

Achievement: (C2B) (185, 125)

10:00 Cap

E.C.:

2 Options:

1) Reverse Hyper : Accumulate 50 Reps

2a) Reverse Lunge + RDL Combo : 4 x 6 ea. Rest 45s.

2b) Straight Leg Weighted Sit-ups : 4 x 10. Rest 45s.

*2a/2b is one of the 2 options done as a superset.

 

August Member of the Month – Allison Sampson

1.How did you hear about us?  My friend Jana convinced me to come!

2. What did you do for fitness before starting CrossFit? Why did you stop? Before Crossfit I jogged and went to the Y. I stopped jogging due to some health complications. I really needed something new. 

3. How has our gym helped to get you back on track with your fitness?  Crossfit Fort Wayne has helped me get on track by pushing me to go farther, achieve small but effective goals, and increasing my stamina. 

 4. What was the deciding factor as to why you choose to become a member at our gym instead of another gym in town? Hands down it’s the coaches and other members.

5. Was there anything that made you hesitate at first about becoming a member? If so, what was it? And how did we help you overcome them?  At first, I wasn’t sure if I could afford one more thing and even more if I could sustain this kind of work out. But after coming through the 101 course I decided that I felt so good mentally I had to continue. It was totally worth it!

6What differences have you experienced since starting at our gym? I am stronger, my endurance has increased dramatically, and I feel healthy again. I love coming to this gym to work out with everyone!

Mobility:

Lax Ball x 60s each – Calves

Conditioning:

3 RFT:

Run 600 Meters

30 Back Extensions (or supermans)

30 Sit-ups

25:00 Cap

Finisher:

1a) Single Leg RDLs: 3 x 10 ea. Rest 60s.

1b) KB or DB Split Squat: 3 x 10 ea. Rest 60s.

E.C.:

100 Banded Hip Flexor Pulls Total

August Athlete of the Month – Allison Sampson

1.How did you hear about us?  My friend Jana convinced me to come!

2. What did you do for fitness before starting CrossFit? Why did you stop? Before Crossfit I jogged and went to the Y. I stopped jogging due to some health complications. I really needed something new. 

3. How has our gym helped to get you back on track with your fitness?  Crossfit Fort Wayne has helped me get on track by pushing me to go farther, achieve small but effective goals, and increasing my stamina. 

 4. What was the deciding factor as to why you choose to become a member at our gym instead of another gym in town? Hands down it’s the coaches and other members.

5. Was there anything that made you hesitate at first about becoming a member? If so, what was it? And how did we help you overcome them?  At first, I wasn’t sure if I could afford one more thing and even more if I could sustain this kind of work out. But after coming through the 101 course I decided that I felt so good mentally I had to continue. It was totally worth it!

6What differences have you experienced since starting at our gym? I am stronger, my endurance has increased dramatically, and I feel healthy again. I love coming to this gym to work out with everyone!

Mobility:

Lax Ball x 60s each – Calves

Conditioning:

“Michael”

3 RFT:

Run 800 Meters

50 Back Extensions (or supermans)

50 Sit-ups

25:00 Cap

 

Finisher:

1a) Single Leg RDLs: 3 x 10 ea. Rest 60s.

1b) KB or DB Split Squat: 3 x 10 ea. Rest 60s.

E.C.:

100 Banded Hip Flexor Pulls Total

Member of the Month – Kelly Johns

  1. How did you hear about us?

I purchased my husband, Andrew, an “on ramp” membership for Christmas and after a year, and non-stop CrossFit talk, he finally talked me into trying it.

  1. What did you do for fitness before starting CrossFit? Why did you stop?

I started jogging regularly in 2006 and completed countless 5ks, numerous 10ks, four half-marathons, and two sprint triathlons.  I stopped because I hurt my back and I became very bored with it.  I needed to do something different!

  1. What was the deciding factor as to why you choose to become a member at out gym instead of another gym in town?

The people!  It was fun and motivating to work out with people who were encouraging and help push me further than I would ever push myself.  It’s been so exciting to see each of us improve over the years.  And the coaches are great and really know when to push and when to cheer.  Full of great tips and take the time to know how to motivate each of us.  Finally, I LOVE the workouts.  There are movements for everyone… lifting, gymnastic, cardio, it captures it all!

  1. Was there anything that made you hesitate at first about becoming a member? If so, what was it?  And how did we help you overcome them?

Yes, the weight lifting.  I don’t think I ever lifted a barbell in my life.  I had a bulging disc in my lower back and completed 2 months of physical therapy.  I was nervous to reinjure myself by lifting weights. But after just a few months of learning how to lift properly, I had no symptoms at all because I strengthen my muscles.

  1. If you were to refer a friend to us, what would you tell them?

Just try it!  CrossFit is for everyone.  You will be surprised by what you’re capable of and along the way, you will have fun with great people.

Member of the Month – Kelly Johns

  1. How did you hear about us?

I purchased my husband, Andrew, an “on ramp” membership for Christmas and after a year, and non-stop CrossFit talk, he finally talked me into trying it.

  1. What did you do for fitness before starting CrossFit? Why did you stop?

I started jogging regularly in 2006 and completed countless 5ks, numerous 10ks, four half-marathons, and two sprint triathlons.  I stopped because I hurt my back and I became very bored with it.  I needed to do something different!

  1. What was the deciding factor as to why you choose to become a member at out gym instead of another gym in town?

The people!  It was fun and motivating to work out with people who were encouraging and help push me further than I would ever push myself.  It’s been so exciting to see each of us improve over the years.  And the coaches are great and really know when to push and when to cheer.  Full of great tips and take the time to know how to motivate each of us.  Finally, I LOVE the workouts.  There are movements for everyone… lifting, gymnastic, cardio, it captures it all!

  1. Was there anything that made you hesitate at first about becoming a member? If so, what was it?  And how did we help you overcome them?

Yes, the weight lifting.  I don’t think I ever lifted a barbell in my life.  I had a bulging disc in my lower back and completed 2 months of physical therapy.  I was nervous to reinjure myself by lifting weights. But after just a few months of learning how to lift properly, I had no symptoms at all because I strengthen my muscles.

  1. If you were to refer a friend to us, what would you tell them?

Just try it!  CrossFit is for everyone.  You will be surprised by what you’re capable of and along the way, you will have fun with great people.

Member of the Month – Laura Getz

Congrats to all those who completed last week’s Gong Challenge. This week’s challenge is to accumulate 3 minutes in a tuck hold or l-sit.

Mobility:

– 60s Pigeon Pose each side

– 15 Terminal Knee Extensions each leg.

Skill / Strength:

Front Squat Wave: 3-2-1-3-2-1. Rest 2-3:00

–  2nd Wave should be heavier than the first

– For example, Set 1: 3 @135 Set 2: 2 @185 Set 3: 1 @225 Set 4: 3 @205 Set 5: 2 @245 Set 6: 1 @275 (15# off PR).

Metcon:

AMRAP in 10 min:

5 Squat Clean Thrusters (115, 75)

10 Burpee Pull-ups

Achievement: (3 Burpee Muscle-ups in place of Burpee Pull-ups) (135, 95)

*Spend 5 min getting squat clean thrusters warm before starting the clock.

E.C.:

EMOM for 10 min:

EVEN: 2-4 Ring pull-ups to chest

ODD: 30-45s Handstand hold

ATHLETE OF THE MONTH

Name:  Laura Getz

Age: 44

Occupation:  Business Banking Area Manger – JPMorgan Chase

How were you introduced to Crossfit Fort Wayne?  I had a couple of friends that did it & one of them is at CFFW.

Favorite wod/lift:  I like the “for time” WOD’s & partner WOD’s

Least favorite wod/lift:  BEARCRAWLS

Tell us about your fitness background:  I have tried everything – workout videos/spinning at the Y/Zumba/doing my own thing at the gym

What kinds of changes have you experienced – physically and mentally – since starting at Crossfit Fort Wayne?  I have more confidence for sure.  I have gone down a clothing size but more importantly I can tell I am stronger.

Three things you would always find in my fridge:  I hate to admit this – Diet Pepsi / Pickles / olives

Something nobody knows about me or would be surprised to know about me:  People are usually surprised to hear I do Crossfit!

Share with us any favorite moments at CrossFit Fort Wayne:  I love the community and hearing everyone’s fitness stories.  I also love to see people progress through the levels.  My favorite moments though are when a coach that hasn’t seen me in a while sees me doing a work out and says “WOW Laura!”.  That tells me I am progressing.

Favorite physical activity outside of Crossfit Fort Wayne?  I love to walk and someday want to run a 5K.

What fears (if any) did you have before starting at CrossFit Fort Wayne? How did we help you to overcome them? I was worried I would feel self-conscious because I was so out of shape but the community is awesome.   EVERYONE makes you feel welcome – regardless of their level.

How would you describe CrossFit Fort Wayne (not CrossFit) as different from other gyms out there?  It is a community.  Everyone cares about you & cheers you on.  I would not get through some of the workouts without the encouragement.  The coaches also always challenge you.  I will be setting up for a WOD and Andrew J will switch out a weight for a higher one & sure enough I am ready for it.  I love that the coaches care but challenge.

6 month goal: I want to be able to run a mile without walking.  I am close.

What advice would you give first-time Crossfitters?  Keep coming.  Don’t skip because you looked up the workout and it looks hard (I have been guilty of this).  Do the competitions – they are fun and everything is scalable.

Member of the Month – Laura Getz

Congrats to all those who completed last week’s Gong Challenge. This week’s challenge is to accumulate 3 minutes in a tuck hold or l-sit.

Mobility:

– 60s Pigeon Pose each side

– 15 Terminal Knee Extensions each leg.

Skill / Strength:

Front Squat, 6 x 4 adding weight if form permits

Metcon:

AMRAP in 10 min:

5 Squat Clean Thrusters (75, 45)

10 Burpees

*Spend 5 min getting squat clean thrusters warm before starting the clock.

E.C.:

EMOM for 10 min:

EVEN: 2-4 Ring pull-ups to chest

ODD: 30-45s Handstand hold

ATHLETE OF THE MONTH

Name:  Laura Getz

Age: 44

Occupation:  Business Banking Area Manger – JPMorgan Chase

How were you introduced to Crossfit Fort Wayne?  I had a couple of friends that did it & one of them is at CFFW.

Favorite wod/lift:  I like the “for time” WOD’s & partner WOD’s

Least favorite wod/lift:  BEARCRAWLS

Tell us about your fitness background:  I have tried everything – workout videos/spinning at the Y/Zumba/doing my own thing at the gym

What kinds of changes have you experienced – physically and mentally – since starting at Crossfit Fort Wayne?  I have more confidence for sure.  I have gone down a clothing size but more importantly I can tell I am stronger.

Three things you would always find in my fridge:  I hate to admit this – Diet Pepsi / Pickles / olives

Something nobody knows about me or would be surprised to know about me:  People are usually surprised to hear I do Crossfit!

Share with us any favorite moments at CrossFit Fort Wayne:  I love the community and hearing everyone’s fitness stories.  I also love to see people progress through the levels.  My favorite moments though are when a coach that hasn’t seen me in a while sees me doing a work out and says “WOW Laura!”.  That tells me I am progressing.

Favorite physical activity outside of Crossfit Fort Wayne?  I love to walk and someday want to run a 5K.

What fears (if any) did you have before starting at CrossFit Fort Wayne? How did we help you to overcome them? I was worried I would feel self-conscious because I was so out of shape but the community is awesome.   EVERYONE makes you feel welcome – regardless of their level.

How would you describe CrossFit Fort Wayne (not CrossFit) as different from other gyms out there?  It is a community.  Everyone cares about you & cheers you on.  I would not get through some of the workouts without the encouragement.  The coaches also always challenge you.  I will be setting up for a WOD and Andrew J will switch out a weight for a higher one & sure enough I am ready for it.  I love that the coaches care but challenge.

6 month goal: I want to be able to run a mile without walking.  I am close.

What advice would you give first-time Crossfitters?  Keep coming.  Don’t skip because you looked up the workout and it looks hard (I have been guilty of this).  Do the competitions – they are fun and everything is scalable.

Friday – Purpose / Achievement

A.

In 90 sec. get as many HSPUs as possible

Rest 3 min. x 2

B.

Find your OHS 1RM

C.

S2O (95/65)

Lateral Burpees

15-12-9

 

Rest 10 min.

 

S2O (95/65)

Lateral Burpees

15-12-9

*Keep track of each round separately.