Category: Uncategorized

There are so many things I have to announce to you all today – fair warning, this is a long post and there are a lot of parts to it!

19.2 Scores are in!

After another week, the scores are still REALLY close, but from what I can tell, Team Rubber is holding a 1-point lead over Team Turf after 19.2! Both teams scored 35 points in 19.2. Check my math and make sure everything looks right!

• Prediction points: Turf – 5 points, Rubber – 2 points
  • Team turf correctly predicted a triplet, whereas team rubber guessed 4 movements, awarding Turf 3 points. Both teams guessed 2 of the movements correctly earning 2 points each, while neither team correctly guessed the time domain (ascending).
• Top 3 points: Turf – 4 points, Rubber – 6 points
  • Top 3 RX male: Chase (Rubber), Art (Turf), Matt F (none)
  • Top 3 RX female: Maddy (Turf), Katie (none), Tammy K (Rubber)
  • Top 3 scale male: Micah (Rubber), Chad (Rubber), Dustin (Turf)
  • Top 3 scale female: April (Rubber), Nicky (Rubber), Carolyn (Turf)
• Attendance: Turf – 26 points, Rubber, 27 points

Currently, my count is Team Turf – 71 points, Team Rubber – 72 points

19.3 Scoring

New to 19.3: Couples Throwdown and Rep Scheme prediction:

• Rep Scheme Prediction points: 1 point per matching number.
  • ex: Team guesses 21-15-9 but the correct scheme is 18-15-12-9-6-3, team gets 2 points (for 15 and 9 matching). HOWEVER, for every 3 numbers that are NOT included in the rep scheme, you lose 1 of the points you would have gained. This means that the example above would net 1 total point. If only 2 numbers don’t match, you don’t get a penalty. This is to discourage people from guessing a descending rep scheme from 100 down by 1’s! You cannot get a negative number of points though, so make your best realistic guess!
• Couples Throwdown: if a spouse/bf/gf/etc beats their partner’s score, they earn an additional point for their team. Doesn’t count for mistresses or side-flings…keep it classy, everyone! 😉

Cardio Club and FS 2

We’ve had fantastic success with Cardio Club this year with 10 people completing a 1/2 marathon row! Also, this week is the Foundational Strength 2 re-test week, and numbers are already coming in. Keep up the great work, everyone!

Stay tuned for Gymnastics Club launching this Spring 2019!

Apparel Orders

Click here to see the mock-ups and order sheets for your CFD gear!

St. Patrick’s Day CFD Pub Crawl

I’m pumped to announce more specifics about the plans for St. Patrick’s Day! Saturday, March 16th we will be starting at Jubeck New World Brewing at 2pm and heading south on Main Street around 4pm after that. Updates will be made on the FB event page, so keep tabs on our whereabouts and I’ll see you all there!

2019 Opens After-Party

I know, it’s basically two weekends in a row, but I wanted to put a get-together in the books for everyone to come out and celebrate the closing of the 2019 Opens! It’s going to be an informal gathering beginning at 6:30pm on the 22nd of March. I’ll do my best to get the scores together so we can announce a winner shortly after the 5:30pm class is done! Check out the FB event page for this and I hope to see you all there!

2019 Classic Registration is LIVE!

Registration for the 2019 Classic is LIVE, and I’m hoping many of you get signed up for the early registration of only $105/team of 3! That’s only $35/person with 5 events AND a shirt (mockups to follow, but you WON’T be disappointed!). Check out the FB event and stay posted for announcements and sneak peeks. The registration form can be found here for download:

I know…that was a lot, but that’s all for now. Reach out anytime and I’ll see you all soon!

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on April 6th at 10:00, and Foundations starts the next week (April 9th).
RSVP to the free Intro Class here!

How long have you been a member at CFD and what made you want to start?

I became a member at CFD in 2014. My dad actually got me started. I had been talking to him about wanting to start lifting (mostly to improve in high school sports) and he thought I would enjoy it. He was right!!

What changes have you seen in yourself since you started?

I have seen a lot of changes in myself since I started at CFD. One of the biggest being, I am a hell of a lot stronger both mentally and physically. At the beginning, I can remember lifting the trainer bar with maybe 10s on each side and barely being able to do that. There were even a few times I shed some tears during workouts. I know Mike remembers those days! I go in to workouts now and I am able to push myself and be confident in my ability.

What do you like most about CrossFit?

My favorite part about CrossFit are the people and coaches at CFD. Everyone is so supportive! There is always someone there pushing me to do more weight or to finish the last few reps. Coming to the gym is honestly my favorite part of the day. Not only because of the workouts, but the people at CFD. I also love the variety in the workouts. Every day it is something new, so it keeps things fresh and interesting.

What type(s) of workouts are your favorite?

My favorite workouts would be anything with squats, cleans, double-unders, or wallballs. I really like AMRAPs or chipper workouts. I like to feel like I am dying at the end so that I know I got a good workout in.

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

 My least favorite workouts would include running and deadlifts. If there is running in the workout I really have to force myself to get to the gym that day. I have never enjoyed running and I’m not sure what it is about deadlifts, but I am not a fan. If you really want to make me feel bad about myself, add in some strict presses.  

What are your goals going forward?

My goals going forward are to keep enjoying working out and staying dedicated. I want to continue to get better every day and work on my weaknesses. I think one of the biggest things I want to work on is dieting. I definitely don’t get enough protein on a daily basis. That is one of my biggest focuses going forward.

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

My advice to someone just starting at CFD would be to not compare themselves to other people. Everyone started somewhere, and everyone is at a different point in their journey. Just remember where you started and keep trying to do your best.

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on March 2nd at 10:00, and Foundations starts the next week (March 5th).
RSVP to the free Intro Class here!

1 week down! We had an incredible turnout and participation for this first week. I’m going to give both teams until Wednesday to do the following things for me so that I can ensure I didn’t make any errors in the scoring or teams:

• Check to ensure that you are listed on the correct team in this updated teams list, sorted alphabetically:

• Check the 19.1 Scoring page (it’s a view-only, Google sheets page) and make sure I didn’t forget to give someone credit for attendance or make a mistake with the CFD leaderboard.
  • Angie took home the title of Spirit award for 19.1 as an individual from her sweet team headbands, earning Team Rubber 3 points!
  • Team Turf took home the Team Spirit award for their combined efforts in and out of the gym earning 5 points!
• Finally, let me know who your team captain is. This person is going to be the individual who is going to give me your team’s official prediction point input!

In addition, due to the Team Turf having one more person than Team Rubber, I’m going to award 1 additional point to Turf each week to make up for that difference. That’s the equivalent of having a guaranteed extra attendance point but one less person to potentially get top 3 in any category.

WITH THAT SAID….

Unless some new information comes in or I made a mistake, Team Rubber is in a 1 point lead over Team Turf on week 1 of the 2019 Opens with a score of 37-36!

19.2 Scoring

Here is how the scoring will work for next week:

19.2 Prediction Points (DUE NLT 5pm CST ON THURSDAYS):

• 3 points if a team guessed the correct # of movements:
  • If a team correctly guesses that the workout will be a couplet (2 movements), they get 3 points.
• 1 point per each correct movement guessed per team:
  • ie: If a team guessed pull-ups and deadlifts and only deadlifts were in the workout, they are awarded 1 point. If both pull-ups and deadlifts are in the workout, they are awarded 2 points.
  • A team can’t enter more movements than they guessed would be in the workout.
• For guessing the correct time domain, the team will be awarded 3 points:
  • An option for the correct time domain may be ‘For time.’ 
  • Another viable option may also be ‘Increasing’ for those workouts we have seen in the past that have granted athletes the ability to ‘buy’ more time by completing work within a smaller time window.

That’s all for now! Reach out anytime.

-Coach Phil

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on March 2nd at 10:00, and Foundations starts the next week (March 5th).
RSVP to the free Intro Class here!

We’re off! The first workout has been announced and all day long we are going to be knocking it out and scoring points for our teams. A lot of the specifics on how this is going to work hasn’t really been clearly explained yet, so I’m going to take the time here to give you an idea of how this will work for the next 5 weeks. Everything planned is intended to incentivize involvement and make this season as fun and inclusive as we possibly can!

First of all, the primary means of scoring points for your team is simply showing up and doing the workout. You can be first or last and you’ll still earn 1 point per person who attended classes and did the workout. However, what will inevitably edge out the opposition is going to be a lot of this other stuff we have in store for you that we will slowly leak to you as the weeks progress.

For week 1, the following things will comprise all of the possible points each team can earn:

• 1 point per person for attending the workout
• 1 point each for top 3 RX males
• 1 point each for top 3 RX females
• 1 point each for top 3 scaled males
• 1 point each for top 3 scaled females
• 3 points for the individual showing the most Spirit of the Opens*
• 5 points for the overall team for Spirit of the Opens

*Spirit of the Opens is based on the coaches’ subjective judgement and involves having a positive attitude, team spirit, and being motivating and inspiring to others. Team A may be awarded the Spirit of the Opens as a team (5 pts), but an individual on the other team may win the Spirit of the Opens as an individual (3 pts).

Aside from participating today, here what each team needs to (if you haven’t already):

1. Create a medium of communication so that you are all able to effectively coordinate and strategize with one another. This might be a private FB group or whatever you guys decide. More on this in a bit…
2. Elect a team leader to represent your team. This person will be responsible for passing along official information from your team to me.
3. What official information, you ask? Well, starting in week 2, the Spirit awards go away (until later) and we will instead be awarding points for the teams who come closest to guessing the correct workouts.

19.2 Prediction Points:

• 3 points if a team guessed the correct # of movements
• 1 point per each correct movement guessed per team
  • ie: If a team guessed pull-ups and deadlifts and only deadlifts were in the workout, they are awarded 1 point. If both pull-ups and deadlifts are in the workout, they are awarded 2 points.
  • A team can’t enter more movements than they guessed would be in the workout.
• For guessing the correct time domain, the team will be awarded 3 points!
  • An option for the correct time domain may be ‘For time.’ 
  • Another viable option may also be ‘Increasing’ for those workouts we have seen in the past that have granted athletes the ability to ‘buy’ more time by completing work within a smaller time window.

The points will be slightly increasing as the weeks go on to give a team a chance to come back from behind as well as introducing other ways to earn points for your team. Also, you may have noticed that those of you in a relationship are not on the same team as your partner. There is good reason for that, trust me 😉

That’s all for now – after the scores are all in for the day I will be tallying up points and posting my work to ensure that everyone who participated earned credit for their team. Stay tuned for that and we’ll see you all soon!

-Coach Phil

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on March 2nd at 10:00, and Foundations starts the next week (March 5th).
RSVP to the free Intro Class here!

Today’s the day we all find out who is drafted on which team! We’re excited to post the draft results for you all. Check out what team you’re on and let the rivalries begin! The first workout gets announced this Thursday, February 21st at 7:30pm CST which will be the workout for the following day during all class times. More information on the team scoring system can be found on this previously-written post.

Without further delay here are teams RUBBER and TURF!

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on March 2nd at 10:00, and Foundations starts the next week (March 5th).
RSVP to the free Intro Class here!

We have a lot coming up within the next few months – mark your calendars for the following events!

The registration closes for the 2019 CFD Opens Draft on Feb. 18th

Make sure your name is on the signup sheet prior to that date! The draft will then follow within the next couple of days and teams will be announced prior to the announcement of 19.1

St. Patrick’s Day Pub Crawl – March 16th.

More information to follow – RSVP to the Facebook event in order to stay updated on the details!

19.5 Post-Open Celebration – March 22nd.

Come out the final Friday of the 2019 CF Games Open to celebrate with the community!

 

….and last but not least…..

2019 Classic

 

RSVP to the Facebook Event for upcoming announcements, including how to register!

 

That’s all for now – I hope you’re all as excited as we are about what’s in store these next few months. As always, reach out if there are any questions, otherwise stay posted and we hope to see you all participating in the things we have planned for us all!

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on March 2nd at 10:00, and Foundations starts the next week (March 5th).
RSVP to the free Intro Class here!

It’s that time of the year! We are excited to announce a new spin to the way we participate in the 2019 CrossFit Opens this year. This is what you’ll need to know:

1. Sign up at CFD – There is a signup sheet on the whiteboard. Registration is open between now and February 18th.
2. Get drafted – Once registration closes you’ll get drafted to either Team TURF or Team RUBBER
3. Pick team captains – Each team will elect a captain that will be the head of the team.
4. Participate! – That’s it…the workout will be written into the regular program design, so every Friday it’s up to you to tackle the workout and accumulate points for your team.

 

March 22nd will be our final week of the Opens and we will be hosting a party that evening! Here is a rundown of how to accumulate points for your team:

What are you waiting for? Get signed up TODAY!

How long have you been a member at CFD?

I have been a member at CFD since the spring of 2016.

What made you want to get started?

Self Preservation. The fall of 2015 I suffered a back injury. The prognosis was a herniated disc in my lower back, which would eventually require going under the knife. Post surgery, I attempted to ease my way back into some fitness routines, however I knew the strength in my core and back was lacking and needed to improve. I recall thinking at various times that here I was; a 40 year old guy with a bad back and no answers. Katie, my wife, encouraged me to check out CFD and determine if it was something that could help me. She has a fitness background and always spoke highly of CFD regarding their teaching and philosophy. So, I opened the door and haven’t looked back.

What would your ideal workout look like?

I would mix some cardio with some pushing and pulling.
Buy in with 600M farmer carry
21-15-9 with S2OH and pull ups
Finish off with 600M farmer carry

What is your favorite gym music?

Alternative/Grunge. Coach Mike sprinkles a little bit in at 5:15AM, much appreciated. The Foo Fighters- shout out to Mary Bucheit!

What did you do for fitness prior to joining CFD?

I played Men’s Lacrosse for a number of years. I took up short distance running in recent years, prior to joining CFD.

What do you like most about CrossFit?

I enjoy knowing that when I walk in the door at 5:15AM in the morning I am about to get my ass kicked and then walking out at 6:15AM, being happy I did it. Also, the athletes and coaches that I get a chance to see and work with everyday are super people and I consider them friends.

What type(s) of workouts are your favorite?

I have always enjoyed any type of cardio work, but recently I have been getting pumped when I see overhead work on the board, such as push or strict press, jerks and snatches. I like the fact there is technique with the latter movements and working/improving on that makes me happy.

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

Without question, double unders. There have been nights when I toss and turn knowing that I have double unders the next morning. I firmly believe the lack of a sister in my life stunted my jump roping abilities.

What are your goals going forward?

My goals moving forward are to see how it would feel to be as fast as Micah G in a rowing component; Jeff K in an 800 or as complete as Arthur in any strength component. Kidding aside, continue improving my flexibility, strength, form and technique.

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

Two thoughts…. The first would be probably contrary to what a lot of people believe, but do not have any expectations for the first 3 months (high or low). Come to class; listen to the coaches; keep your head down and work hard. Unmet expectations often lead to failure.

Secondly, don’t be intimidated by working in a group setting, use it as motivation. The group WOD’s are fantastic, they make you accountable. Anyone who has struggled to maintain a steady workout program running solo understands.

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on February 2nd at 10:00, and Foundations starts the next week (February 5th).
RSVP to the free Intro Class here!

I have good news and bad news.

I’ll give you the bad news first: Today is the LAST DAY to buy your tickets to the 7-year party this coming Friday! The cutoff is tonight at 6pm. For those of you last-minute-shoppers, act now or you’ll just be sitting home Friday night, staring into the bottom of an empty ice-cream bucket wondering why you have made such poor decisions!

 

Now for the good news: You won’t hear me bug you about buying tickets to the party for about another 11 months. Oh, and we’re going to have a great party that you won’t want to miss!

 

I hope to see you all there!

 

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on February 2nd at 10:00, and Foundations starts the next week (February 5th).
RSVP to the free Intro Class here!

Good morning everyone! Two things:

Nutrition Fundamentals

After some reflection of services offered at CFD, I have come to realize that while I regularly offer individual nutrition advice to members, I have not offered a forum to put out some basic nutrition information guidelines in quite some time. My initial concern was fear of redundancy, but with new members joining us every month, I can’t possibly expect people to dig deep into the archives of my blogs and catch up on nutrition information I put out months or even years ago! Plus, some people may not feel comfortable disclosing their food profiles to me right off the bat.

This is why I have decided to implement a regularly recurring ‘Nutrition Fundamentals’ class every quarter. The first of these will be Tuesday, January 15th at 6:30pm (upon conclusion of the 5:30pm class). As the name implies, the course is designed to be a very basic overview of nutrition concepts. While it is always useful to re-visit the basics, some members who are well-versed in their individualized nutrition protocol may very well not be interested – that’s ok! However, if you haven’t touched on it in a while or are relatively new to hearing our two cents on nutrition protocol, it’s certainly going to be worth an hour (at most) of your time.

The agenda for this discussion will be as follows:

• The health/fitness continuum
• Macronutrients, defined and application
• Meal sequencing
• Real-world applications for adults and kids
• Myths, Q&A

If you’re interested, please RSVP on WODhopper so I can have a headcount!

7-year party reminder

Speaking of RSVPing, pretty-please-with-sugar-on-top buy your tickets to the party! It’s right around the corner and I hope to have a great turnout again this year.

That’s all – see you soon!

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Not a member? Sign up for an Intro Class today!  The next Intro class takes place on February 2nd at 10:00, and Foundations starts the next week (February 5th).
RSVP to the free Intro Class here!