Category: Uncategorized

It’s that time of the year again! First of all, mark your calendars for 12JAN for the CFD Anniversary Party! We will be hosting it again at the Best Western/Champps here in Dubuque on Dodge, which is proven to be a great venue that is centrally located, very nice, and cost-efficient for all of us. Details will be provided as we get closer and cost per person will be minimal when compared to a night out, so make sure you leave that evening open to you can come out and enjoy the community! RSVP via the FB event page here, and stay tuned to purchase your tickets!

Also, the holiday schedule for the rest of the year is as follows:

-22NOV we will be hosting only the 5:15, 6:30, 9:30 and 1pm classes
-23NOV we will be closed in observance of Thanksgiving
-24NOV we will host only the 9:30 and 1pm classes due to everyone losing their minds over Black Friday 😉

-23DEC we will be doing the 12 days of Christmas workout
-25DEC we will be closed to observe Christmas Day

-01JAN we will host the 9:30am class only where we will be hosting the ‘365’ workout
-12JAN we will remove the 5:30pm class from the schedule to accommodate the anniversary party

…And don’t forget to mark your calendars for 12JAN for our 6-year anniversary party!!!!

As always, reach out if you have any questions, concerns, or feedback, and I look forward to closing out the year with a bang!

–Coach Phil

Not a member? Sign up for an Intro Class today!  The next Intro class takes place on 09DEC at 1000, and Foundations starts the next week (12DEC).
RSVP to the intro class here!

We wanted to take a different spin this month on the Athlete Spotlight and give it up to one of our own coaches.  As with all of our coaches, we wanted to groom our staff from within, and Coach Kayla is a great example of someone who came here originally as an intern, stayed as a member of our classes and community, and eventually showed interest in wanting to coach.  She was always willing to put forth effort and learn new skills, and I must say her progress and development as an athlete and a coach here at CFD has been pretty remarkable.  She is a great example of someone who is willing to put forth the effort and work her way up, which is why she is very deserving of the November Athlete Spotlight!

1. How long have you been a member at CFD, and what made you want to get started?

I have been a CFD member since May of 2015, when I started as an intern while going to school at the University of Dubuque. I met April Elsbernd at UD and quickly we became friends. She told me about how great CFD was and that I should join.

2. What changes have you seen in yourself since your very first day?

My body composition has definitely changed—I have gained muscle and lost some fat, but more importantly I have a new appreciation for what my body is capable of. When I started CrossFit, I wasn’t able to do a pull-up. Now I do them in the workouts and I love them. Also, public speaking wasn’t my strong suit, but coaching (sometimes classes of 26 lol) can make you get over that. The support from the athletes has been greatly appreciated as well :).

3. What did you do for fitness prior to CFD, and what do you like most about CrossFit?

I did a lot of P90X, Insanity, etc., but as I learned more about CrossFit, I felt like I needed a change. Of course I was getting bored with the same routine, and CrossFit was so appealing because it’s known for it’s constantly varied workouts. My favorite thing about CrossFit is probably the weightlifting. It’s awesome to PR of course, but also that feeling when a lift finally clicks in your mind. That’s pretty great.

4. What type(s) of workouts are your favorite?

My favorite workouts are anything with strongman stuff like farmer’s carriers and waiter’s walks. I enjoy having a barbell in the workout, whether it’s deadlifting, shoulder-to-overhead, etc. I like chippers because they are like a checklist of movements/lifts and you just work through it. And I’m just going to say it…I don’t mind burpees that much lol.

5. What type(s) of workouts do you least like to see come up?

Anything with thrusters or wall balls. Wall balls just light my ass up so I can’t even walk the next day. Also, the AirDyne bike is the actual devil.

6. What are you goals going forward?

My goal is to get to the 300 Club for deadlifts. I also want to get a muscle up and do some handstand pushups. And 4 Miller Lite bottles.

7. What advice do you have for someone just starting out at CFD?

My advice would be to show up with the willingness to learn. I understand starting CrossFit is outside of a lot of people’s comfort zone—it was for me too!—but I guarantee whether you love it and stay, or don’t love it and leave, you will take something away from it. Give it a fair shot! I have learned so much here and I have made so many friendships. I will be forever grateful for the experience :).

Not a member? Sign up for an Intro Class today!  The next Intro class takes place on 04NOV at 1000, and Foundations starts the next week (07NOV).
RSVP to the intro class here!

Wow, time flies, especially when you have a kid!

Sorry for my delay in putting out some announcements, so here’s a whole slew of info for you.  I’ll organize it as best I can so that you can all skim to what interests you the most.

CFD Fall Brawl

Not a member? Sign up for an Intro Class today!  The next Intro class takes place on 04NOV at 1000, and Foundations starts the next week (07NOV).
RSVP to the intro class here!

How long have you been a member at CFD, and what made you want to get started?


Nicky: The first time I ever stepped into a CrossFit gym (box) was in August-September 2015, and I’ve loved it ever since.

Fidel: I was honestly dragged into it by my daughter. So, we started at the same time and here we are going strong into CrossFit.

What changes have you seen in yourself since your very first day?

Nicky: When I just started I could only think about how amazingly strong these people were, and it became my motivation and inspiration to one day lift as much as they did, run as fast as they did, or even do a pull up. Today, ha! I compete with myself to lift heavier, run faster and still work on getting as many pull ups as I can. I secretly compete against my dad but also find inspiration from him, I mean come on, the dude is a savage!

Fidel: I became stronger than I was before. I can do some of the workouts unbroken and actually finish most of them. Sometimes Rx and sometimes just not Rx.

What did you do for fitness prior to CFD, and what do you like most about CrossFit?


Nicky: Long story short, before moving to the US, four years ago, I wasn’t much of a “fitness” person. I loved practicing tennis but never made it more than a hobby. It wasn’t until I had knee surgery in 2014 (ACL replacement) that I finally became mentally and physically challenged. I didn’t actually have the motivation but instead, I had the NEED to start something and somewhere because I wasn’t happy with what I saw in the mirror nor how weak I felt after not being able to even walk correctly after surgery. I began to search and try several different gyms and activities, and on each and every single one I’ve enjoyed it and gained experience. I was always into weightlifting but only enjoyed it on tv and, that summer I remember watching the CrossFit games and became fascinated by it, so I searched the closest CrossFit gym to me. For some reason, Chicago was my nearest one. I was pretty upset about it but didn’t lose hope into one day moving there and finally trying this strange sport that CrossFit was. 
One day while driving to school I stopped at one of the lights, and in front of me, there it was, a car with a bumper sticker that said, “CrossFit Dubuque”. My first thought was: OH MY GOD! And next thing I know, I am signing up online for a session with Coach Phil. 
As soon as I stepped into that box, I told my dad, this is it. I knew it was going to be a second home to us. I like everything about CrossFit, the workouts, the location, the equipment but most importantly the people. The community makes it all. Love my 6:30 am crew!

Fidel: I did a lot of fitness activities but never at CrossFit level. It never crossed my mind to try CrossFit nor did I know the meaning behind it until I stepped through CrossFit Dubuque’s door. 
I highly enjoy the everyday “workout of the day” that we encounter. It’s all about the gains and how sweaty you are at the end. The people are the most important about CrossFit. The community itself and the coaches make it challenging yet fun to be there every day, at 6:30 am.

What type(s) of workouts are your favorite?

Nicky: Anything that includes heavy weight lifting, especially deadlifts. Love me some deadlifts.

Fidel: I like deadlifts and toes to bar. Yes, I like toes to bar.

What type(s) of workouts do you least like to see come up?


Nicky: At this point I don’t think I completely dislike any workout. I love the challenges that CrossFit offers. But, consistency in certain workouts are considered as my dislikes, for example, pull ups. Most of the time (always), I can’t finish all the pull ups, for there’s always a point where I’ll have to switch to ring rows. That sucks.

Fidel: Thrusters. I hate Thrusters.

What are your goals going forward?

Nicky: I want to get stronger and stronger every day. Challenge my weaknesses until they become my strengths and find another weakness to work on. Every day is a new challenge I want to complete successfully and…. maybe get a muscle up one of these days.? My dad is ahead of the game on that one so there’s that.

Fidel: My front squats are Frankenstein all the time because I can’t have the bar touch my shoulders. But, I am continuously working on that shoulder flexibility and let me tell you, it is hell. One day though, I will be doing front squats. Normal and correct front squats.

What advice do you have for someone just starting out at CFD?

Nicky: CrossFit may or may not be what you are looking for, but if you never try it out how are you going to know? So, my advice for someone just starting out at CFD is to keep going, the hardest part is already accomplished, stepping out of your comfort zone. Now, the real challenge is consistency on achieving your goals. You are only going to get stronger, physically and mentally. Not only will you learn how to defeat your weaknesses but you will also learn to be a part of a community that not only competes against each other but supports and celebrates our achievements together. If it doesn’t change your life it will definitely make an impact. CrossFit is not just a sport, it’s a lifestyle where your goals are always achieved if you commit yourself and most importantly it welcomes everyone to be part of a second home.
 Yes, I am very passionate about CrossFit. I love CrossFit and I absolutely love CrossFit Dubuque.

Fidel: Get your ass in and start working out. It’s fun!

 Side note: 
 We want to give a huge Shout out to everyone, coaches and athletes, in our CrossFit community because if it wasn’t for all of them, we wouldn’t be where we are now and have gained not just friends but family and a hell of a lot of muscle. Thank you CrossFit Dubuque for all the love and support and for opening your doors to us and finding ourselves a second home.

-Nicky & Fidel

#itsafatherdaughterthing

Not a member? Sign up for an Intro Class today!  The next Intro class takes place on 07OCT at 1000, and Foundations starts the next week (10OCT).
RSVP to the intro class here!

I have a few announcements I’d like to make that I’m really excited to share with you all…

1. Saturday, September 30th is the CFD Fall Brawl! I am really excited about the events and it’s going to be a very fun day with some very unique events as well as some very familiar, more traditional CF style events as well. For it being right here at CFD, very inexpensive, and only a <1 day event, it’s a great opportunity to have fun while testing your fitness with a friend! If you aren’t yet signed up, time is running out to do so!

**Saturday’s regular 9am class will be cancelled to accommodate for the Fall Brawl**

2. October brings us to a fresh new phase of our program that I’m going to call an ‘expression’ phase! This is going to be very CF oriented and give people the opportunity to experience ‘playing the sport’ over ‘training for the sport.’ I am confident that many of you will be very pleased with this change!

3. Mark your calendars for Friday, October 20th from 5:30pm to 8, as we are going to host our third Barbells 4 Boobs event at CFD! Yes, we’ve been reigning champs for 2 years back to back, and we will see if we have what it takes to make it 3! I am particularly excited for this and have some ideas on how we can offer something new this year that wasn’t done in years past. Stay tuned for more details as the event gets closer!

4. Do yourselves a favor in ways you can continue to stay in the loop, and make sure you follow and subscribe to CFD on Facebook so you see EVERYTHING that gets posted, follow CFD on Instagram and Twitter, and check the website regularly for updates and blogs! I love providing content for you all, so please stay plugged in and informed of what new and exciting things are upcoming in your community!

That’s all for now, reach out anytime and I’ll see you all soon

—Coach Phil

Not a member? Sign up for an Intro Class today!  The next Intro class takes place on 07OCT at 1000, and Foundations starts the next week (10OCT).
RSVP to the intro class here!

Today we honor the 343 firefighters who died on September 11, 2001 with a workout called ‘343.’ The workout will begin with a minute of silence. Here is what will be going through my mind during a minute of silence—what will be on yours?

I remember a time, back when I was 17 years old and anxiously waiting to leave home to serve in the Army, when our nation was attacked. It was a time of fear, but it was also a time of cohesiveness and unity, and I remember, as do many others at that time, being filled with a sense of patriotic duty.

16 years later, our nation couldn’t feel more different. Politics and religion are making the communities we live in more and more divided with each passing year. Does it take being attacked as a nation to feel a sense of pride and belonging as an American anymore?

Let us take a moment to honor and remember all who were murdered by enemies of our country 16 years ago today, and to the men and women who died in the line of duty to protect and save the citizens of this great nation who were attacked.

Whatever we may say about our state of affairs in the US, I still firmly believe it is the greatest nation in the world and am proud to wear the stars and stripes. I am an American. WE are Americans.

Never forget.

RLTW <1>

—Coach Phil

A typical day in Wylie, Miguel, and Matt’s cube:

8:00 AM

Miguel walks into cube: “Hello gentlemen . . . ”  slight pause
” . . . and Matt”    another pause
“or based on your workout yesterday should I say, ‘Lord Weakness’?”

10:00 AM

Miguel:  “Hey Wylie.  You going to CrossFit today?”
Wylie:  “Yes”

10:05 AM

Miguel:  “Hey Wylie.  You going to CrossFit today?”
Wylie:  “You asked me five minutes ago and I told you I was.”

10:10 AM

Miguel:  “Hey Wylie.  You going to CrossFit today?”
Wylie (irritated):  “Yes”

10:15 AM

Miguel:  “Hey Wylie.  You going to CrossFit today?”
Wylie:  “I TOLD YOU!!!”
Miguel:  snickers uncontrollably

11:00 AM

Miguel:  “So Matt.  Are you going to CrossFit today?  Or are you too scared?”

12:00 PM

Miguel:  “Hey Wylie.  I called Phil and asked him if it’s okay if that I use that gym membership you bought but don’t use.  He’s fine with that . . . “

1:00 PM

Miguel:  “Hey Matt.  You going to 5:30 CrossFit?  Me too!  Now everyone will see that I’ve gone from just being stronger than you to being much stronger than you . . . “

2:00 PM

Miguel:  “Hey Matt and Wylie.  My grandpa is thinking about joining CrossFit and wants to know if they offer a senior citizen discount.  Being elderly I figured you two would know . . .”

3:00 PM

Wylie, Miguel, and Matt are talking about CrossFit . . . again.
Ben, the fourth member of our cube (who currently does not go to CrossFit, but we all know that’s only a matter of time): “Hey, do you guys ever talk about anything other than CrossFit?”

1.  How long have you been a member at CFD, and what made you want to get started?

Wylie: I started in October 2013. I was getting tired of my same old routine and as a result would take more time off than on. I had signed up for a Spartan race to help motivate myself to start working out again. When I learned about CrossFit I thought it would be a good way to prepare for the race. I was a bit naïve and thought I could just sign up and start working out right away.

Miguel: I began my journey on December 2016, that is when I did my one day introduction. I started Foundations on January 2017 and haven’t looked back since.
I began to take a healthy lifestyle very seriously a year ago, after making some progress working out on my own I felt I needed a more structured and motivating enviroment.

Matt: I started CrossFit January 2017.  Prior to that I bounced between a couple other gyms and working out at home, but I was both bored with the workouts and frustrated with the lack of results.  I wanted to do something different and was curious about CrossFit but also reluctant — CrossFit is considerably more intimidating than other gyms.  Sitting in the same cube as Wylie (who had been going to CrossFit for years already and frequently talked about how much he liked it) and Miguel (who went through Foundations with me) made the decision easier.

2.  What changes have you seen in yourself since your very first day?

Wylie: I’ve definitely noticed a change in my physique. Although I have never really been overweight I was getting more and more of the dad body every year. It didn’t take long before I could say with confidence that I was in the best shape of my life and that every day I felt I was in better shape than the previous day.
I’ve also had a lower back problem for about 15-20 years and although I’ve been working thru a lower back issue for the last year or so it is still better than it was before I started CrossFit. Prior to the recent issue though it was completely gone after the first few months.

Miguel: I believe that I have improved my body composition quite a bit since joining. However the biggest difference I have noticed is my ability to finish a workout with intensity, and my comfort level with the main muscle groups exercises.

Matt: About five years ago I went on a serious diet and lost a bunch of weight.  I remember at the time people congratulating me that I “looked thinner”.  I haven’t lost any weight since joining CrossFit (in fact I’ve gained a few pounds) but now I have people coming up to me to say that I “look stronger”.  I’ll take being stronger over looking thinner any day.

3.  What did you do for fitness prior to CFD, and what do you like most about CrossFit?

Wylie: Before CrossFit I would run, bike, play basketball, and lift weights. Nothing was ever really done at a high intensity though and every year I would take more and more time off. Just before I joined I was taking a lot more time off than I was working out. Missing a week could easily turn into several months off. Everything just seemed so boring.

Miguel: When I was younger I did the regular gym routine and played sports, I was always fairly active. As I got older the time for those things became more limited to the point where I was not exercising at all for long periods of time. Shortly before joining, I was lifting weights and doing low intensity cardio on a regular basis.

Matt: Until just a couple of years ago I didn’t exercise consistently.  I was unhappy with my weight and lack of fitness.  My wife was in a similar situation and so we made a decision to get healthier.  We started off with things we could do at home — walk around the neighborhood, treadmill, stationary bike, and exercise videos.  Eventually we “graduated” to going to various gyms but had a hard time staying motivated.  I’d say we were always derailed by the same two problems — boredom and very slow progress.  For me, CrossFit solves both of these problems — the workouts are switched up enough to stay fun and I have seen real results since I started.  In addition the coaching staff and community are great.

4.  What type(s) of workouts are your favorite?

Wylie: I like most EMOM’s and workouts with body weight and gymnastic movements

Miguel: I enjoy most A components, as far as B components, anything that targets my weak areas especially pulling movements.

Matt: Anything with bodyweight exercises — pullups, dips, box jumps (not burpees though).  I also like a workout that cycles through a number of movements.

5.  What type(s) of workouts do you least like to see come up?

Wylie: METCON’s that involve thrusters or squats

Miguel: Running, running, bike and running.

Matt: Barbell + moderate weight + high rep = grueling.  And I am horrible at squats, so I don’t like seeing squats or thrusters come up.  Oh, and the bike . . .  I can’t neglect to mention that I hate the bike.

6.  What are you goals going forward?

Wylie: To start making it to classes more consistently again. I haven’t been as consistent as I would like these last several months. I’d also like to improve my diet. In general I eat pretty good but I definitely consume far too many empty calories from the adult beverage food group. I’d also like to get better at double unders. I had them intermittently but have since gone backwards and rarely do them during workouts as a result.

Miguel: My goal for the next few years is to continue strenghtening overall and gain the ability to RX all workouts, I would like to improve my aerobic condition. In all reality I might get really ambitious in my goals after that.

Matt: Probably my main goal is to improve my body composition — gain muscle and lose fat.  And while like everyone I’d like to see my lifts go up, I think that improving my cardio endurance would benefit my workouts more.  There are also a number of movements I currently don’t have (especially double unders, handstand pushups, and bar muscle ups) that I would like to get.

7.  What advice do you have for someone just starting out at CFD?

Wylie: Listen to your body and listen to the coaches, especially on form and technique (really about everything). It’s exciting to PR on lifts every time you do them but at least in my case I think I would’ve benefited by listening more when the coaches said to go heavy but “with perfect form”. This would’ve helped to ensure my technique and core strength were sufficient and perhaps have avoided tweaking my back.

Miguel: I feel that CrossFit as a fitness direction and in particular CFD have plenty of positives like supportive coaching, a focus on safety and the education of proper technique, a profesional and deliberate trainning regime, overall a great and supportive group of people, and a addicting atmosphere. However, I feel that people only recognize most of these things once they are involved for a while, so the common spiel of give it a chance for 3 months would be something I would say. To go further, for someone that struggled with their commitment to health and fitness in the past, I would say that this is something that although hard, it would eliminate all the variables of you achieving a healthier and stronger version of yourself. All you need is a little nudge and the rest takes care of itself.

Matt: My second workout was HPC’s with coach Mike.  I don’t think it was a coincidence that when I went to grab plates he was standing there, arms folded across his chest, waiting for me.  I reached for 25’s, but he looked me straight in the eye and slowly shook his head “no”.  I pointed at 15’s.  Again, “no”.  So I started off with 10’s.  At the time this was humbling but it was certainly the right choice.  The point is, avoid the temptation to immediately load up the bar, that only hurts you when you are trying to learn a movement.  There’ll be plenty of workouts to come, so be patient.  Along the same lines, don’t be discouraged when others (maybe lots of others) are stronger and faster than you.  Keep doing the workouts and you’ll get better.

Not a member? Sign up for an Intro Class today!  The next Intro class takes place on 09SEP at 1000, and Foundations starts the next week (12SEP).
RSVP to the intro class here!

I see countless articles that have this title or something similar to it.

If you type in a google search that begins with ‘best exercises,’ google autofills the rest to finish ‘for abs.’

Plus, I can’t count enough times people have asked me for extra work to help them lean out.

Everyone is obsessed with finding the secret to having a slim and defined midline and improving their body composition.

Want to know what all the ‘ab-defining workouts’ and ‘workout tips to a flatter stomach’ have in common?

They’re all mostly BULLSHIT.

Why???

Because you can’t spot-define parts of your body based on the exercises or workouts you do. That means quite simply you can’t lose the jiggly parts on your arms by doing triceps extensions any more than you can lose the fat around your midline by doing crunches. Conversely, the body doesn’t store fat in areas just for the simple reason that you don’t actively work them out. The body doesn’t work that way. How your body decides to store body fat is determined by hormone levels and genetic predisposition.

Do you want to know what the real trick is? Well, it’s not a trick at all. People who want to improve their body composition, or ‘tone up,’ simply want to see the muscle on their body not be hidden by fat.

So, the absolute best, tried-and-true, most effective methods done by the leanest people in the world (bodybuilders) focus on two things:

1. Fix your FOOD!!! (MOST IMPORTANT, HENCE #!), and…
2. Build muscle, and focus on bigger muscle groups.  Squatting and Deadlifting should be your best friends! (by ‘build muscle,’ I’m not talking about taking some 6 pound dumbbells and doing a million reps to ‘tone.’ I mean GET STRONGER, which means actually TAXING your body and your muscles, which means it should be difficult to move the load! The purpose to any good weight training protocol is to induce enough STRESS on the body so as to elicit an ADAPTATION…no stress, no adaptation. You can’t stay comfortable if you want things to change!)

That’s it. Obviously it can be much more specific than that, but if you REALLY want to see your abs, the facts are that they are mostly already there, they are just hidden by stored body fat, and the only way to melt that away is to fix your food profile, not by doing some magical ab workout routine.

Cut through the fluff, don’t buy into the BS, and trust the process. If you want something to change, you’re going to have to work for it. There’s no life hack for leanness or athleticism, you’re just going to have to execute a game plan. Anyone who says otherwise is just trying to sell you something.

–Coach Phil

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On-Ramp/Foundations

On September 9th at 10am we will be hosting a free introductory/assessment class for any of you who are interested in signing up here at CFD!  The next Foundations classes begin the following Tuesday, September 12th at 6:30pm so don’t miss an opportunity to join our great community here that has been going strong for 6 years in October!  Sign up for your introductory session by clicking the SIGN UP tab on the On-Ramp & Foundations page today!

30SEP: CFD Fall Brawl

Speaking of team workouts, mark your calendar for September 30th! I have put together a day where you and a partner can join forces to compete against others in a fun, fast, and inexpensive team competition. The comp will be capped at 24 teams and should be a fun way for scaled and Rx’d athletes alike to spend a single day testing their fitness. More details to follow, but in the meantime join the Facebook Event for more updates and instructions on how to sign up!

07/08OCT: Kettlebell Clinic

I’m excited to announce a Kettlebell Clinic hosted by Rock Cox of Rockfit!  Information about him can be found here on his website.

The times/dates of the clinic will be left up to you all in a vote between October 7th and 8th, so choose the time(s) you’re able to attend and the clinic will be scheduled during the most popular time.

VOTE HERE

Cost of the clinic will be $25/person and will last approximately 2 hours.

Don’t miss an opportunity to learn!

That’s all for now, keep up the great work and I will see you all soon!

—Coach Phil

CFD Summer Party

THIS SATURDAY, the 26th of August, is the CFD Summer Party hosted at the Kuhl residence! I’m really looking forward to this event, and we all had a great time last year! Click here to view the FB event for information about the party and to RSVP to the event for headcount/food purposes. I hope to see you all there!

Labor Day Schedule

On September 4th, there will only be a 9:30am class in recognition of Labor Day. Don’t worry, we have a fun team workout planned we can all do that day!

CFD Fall Brawl

Speaking of team workouts, mark your calendar for September 30th! I have put together a day where you and a partner can join forces to compete against others in a fun, fast, and inexpensive team competition. The comp will be capped at 24 teams and should be a fun way for scaled and Rx’d athletes alike to spend a single day testing their fitness. More details to follow, but in the meantime join the Facebook Event for more updates and instructions on how to sign up!

That’s all for now, keep up the great work and I will see you all soon!

—Coach Phil