Coach Goals 2019


Coach Jake has some real goals for 2019 – Have you set yourself a fitness goal for the year?  How about Personal?  Check out what you will see Jake working on!

  • Handstand push up – which in turn will help with upper body strength
  • Maintain consistency with nutrition and lose 25lbs by the Memorial Day Murph – and keep it off all year!

As you set a goal – remember to ensure it is something you can measure – and set a date.  Setting a short term goal and a long term goal is a great idea!

Coach Jake set a goal for 6 months out – losing 25lbs by focusing on nutrition.  And his long term goal is to get a handstand push up by December 31, 2019.

And the last note to remember – when you set yourself a goal- share it with someone, it will help you stay accountable!  Now that you all know Jake’s goal – don’t be afraid to ask him about them, and share yours as well!

Stay tuned for more of your favorite coach’s and their goals for 2019.

Athlete Perspective – Kristin


What brought you to C44/CrossFit in the first place?

I had lost a little weight from changing my diet and family friends, Jeremy & Jo Anna, noticed my progress. They were members of Crusher and insisted I try Crossfit. This was right before Thanksgiving, and it seemed totally crazy to start something during the holidays, but I promised myself I would give it three weeks. It only took about ten days before I text messaged Jeremy and thanked him for taking me. I love the variety and I never get bored. I have now lost 40 pounds since starting (10 of those were in December!).

What was your first impression? How has that changed?

I was shocked at how welcoming an environment it is. If someone is struggling with a workout and everyone else is done, someone always comes and finishes the workout with the last person, so you are never just working out alone. Even though the workout is an individualized thing, there is a special attitude shared by everyone to be supportive of each other. That impression hasn’t changed, I love seeing this happen over and over. It is such a positive environment.

What has been your most proud moment at Crusher?

I participated in the Crossfit Open! The Kristin of a year ago would never have believed that would happen. In March of 2017 my only exercise was to struggle walking up the 16 flights of stairs to get to my office, but in March of 2018, I was participating in a fitness competition. Honestly, I have proud moments all the time when I surprise myself and do better than I thought I could do. I feel much more confident in general.

What are you working on now?

I had not exercised in a long time before starting so I started using the lightest weights, lowest reps, but now I am working on increased weights and speed. I want to finish losing the last of the weight I need to lose which is my shorter term goal, but my long-term stretch goal would be to do a pull-up.

What’s your favorite Crusher memory?

We ended up doing partner holds, and Jo Anna (my friend that introduced me to Crossfit) who is half my size held me on her back. She is so tough! It was such a goofy activity made goofier watching
other pairs do the same thing.

Do you have advice for someone who might be a bit nervous to give CrossFit a try?

I was so nervous to start. Crossfit has a reputation that it might only be for top athletes. When I started, I struggled to do ten situps or jump rope. While there are people that are doing handstand pushups and legless rope climbing, there are plenty of us that scale movements to what is challenging for us. The whole point is to challenge and beat yourself, and there is no shame in doing less intense movements.
The change in my diet and exercise has had a positive impact on more than just me. My husband has lost 35 pounds from my lifestyle change. My children are enjoying both of their parents being more energetic. We are much more active as a family, more dance parties, more soccer in the backyard, or even trying wall walks all together. It feels good to be a better example to the kids and teaching them self-care is a priority rather than an afterthought.

— Kristin


Where did Kristin begin? Crusher Bootcamp

If Crossfit doesn’t look like your thing check out another great program C44 (Where Kristin  started!)

Come to see what we are all about. Your first class is on us!

Athlete Perspective – Lori


What brought you to CrossFit in the first place?

I kept seeing a Facebook friend checking in at Crusher Crossfit early last year, and I finally sent her a message asking her about it. I checked out the website and decided to sign up for Bootcamp and haven’t looked back since. Like many people, I was ready to lose the extra baby weight and get back into shape.

What was your first impression? How has that changed?

I was really intimidated at first since I wasn’t very familiar with lifting and weight training. It was hard not to watch other people and think (at least for me anyway), “gees, I don’t think I’ll ever be able to do that,” but then that changed as time progressed. For me now, it’s more about pushing myself to my own limits and focusing on my own personal goals.

What has been your most proud moment at Crusher?

I think this changes all the time because I’m always working to be better at something. One of the bigger moments for me was when I actually participated in a competition and held my own. I competed to the best of my ability, and it was great to cheer on the other Crushers who were participating.

What are you working on now?

Those silly double unders (jumping rope when the rope passes under your feet twice per jump) and not psyching myself out when trying something new or when I’m working on something that’s an area of growth.

What’s your favorite Crusher memory?

I seriously have a lot and they usually happen during the 5 AM class. Lots of jokes and cheering each other on happening!

Do you have advice for someone who might be a bit nervous to give CrossFit a try?

Just give it a try, listen to your body, have fun and smile. You’ll never know what you’re capable of if you’re not willing to try something new and if you’re not willing to do the work, even when it’s challenging.

— Lori L.


Where did Lori begin? Crusher Bootcamp

If Crossfit doesn’t look like your thing check out another great program C44

Come see what we are all about. Your first class is on us!

Athlete Perspective – Dave & Sue


What brought you to Crossfit/C44 in the first place?

Dave: I started in April last year for two reasons – Our daughter, Kate Fonseca, bought me a month of BootCamp, to help me get back in shape. Eighteen months before, I’d had cancer surgery. Our plan was to get me strong, so I could stand up to follow-up radiation in four months. I’m glad I did — it really helped me! And…I’m still here.LOL

Sue: Our daughter, Kate raved about Crossfit! I checked it out/visited Kate one time to observe…nope, that bar thing was not for me!! Then Kate informed me of a new class, C44! I gave it a try in June 2017 when it first started & I’m still there & love it!!

What was your 1st impression? How has that changed?

Dave: Honestly, it was “Wow, I’m really out-of-shape!” especially since most everyone else is the age of my kids! Now, I’m a proud member of the “silver sneakers” crew, and in a lot better shape!

Sue: Nervous, but wanted to strengthen my core & be healthy. Well, I’m not nervous anymore & definitely notice core strength improvement & feeling stronger!

What has been your most proud moment at Crusher?

Dave: Getting more fit is great, but I’ve enjoyed meeting & interacting with different people from the area. Even so, I’d feel really good if I could master muscle-ups someday when I grow up!

Sue: Increasing my weights & still finishing the WOD! The coaches are great in guiding you through the process.

What are you working on now?

Dave: The aforementioned muscle-ups, and perfecting my rope-climbing skills.

Sue: Improving my lunges & push-ups.

What’s your favorite Crusher memory?

Dave: Laughing at 6 AM classes with (Coach) Cullan!

Sue: When coach Geo asked me what rep I was at (as I was carrying a kettlebell on my shoulder), & I had totally lost count, so I responded that I don’t know…I’m just doing stuff!! Poor Geo!!

Do you have advice for someone who might be a bit nervous to give CrossFit or C44 a try?

Dave: Work into it slowly, and don’t be hesitant to scale the WODs (Work Out of the Day) down. As you get stronger, and your form improves, you’ll be RXing (doing the workouts at the highest level) in no time.

Sue: It’s going to be totally okay! The coaches are fantastic & really care how you’re doing. Have no fear! It’s worth it!!

— Dave & Sue M.


Where did Dave begin? Crusher Bootcamp

Where did Sue find her comfort zone? C44

Come see what we are all about. Your first class is on us!

5 Reasons to get STRONG


Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

Athlete Perspective – Lindsay


Do you want to throw up?…Me too! The feeling you get when you are 99% sure you are going to fail at something, let your team down, disappoint everyone watching and embarrass yourself in front of EVERYONE.  Wishing you could walk out the door and hope nobody noticed you left.  I get it. I was there….the struggle was REAL.

Let me back up to over a month ago, when I said yes to compete on an RX team. I was aware of what the workouts were, so I knew there were skills that I struggled with and one that I had never even attempted…legless rope climbs.  I committed knowing I would need to put in the extra time and effort to prepare.   Adam gave me some drills to work on, but I never completed the skill, a few no reps here and there and those didn’t help with confidence.  Hurting myself while practicing rope climbs took two weeks away from really being able to do much.  With a week before the competition, I was just trying to get back to good squatting form as pain-free as possible, not to mention my loss of conditioning.  

To say I went into the weekend with some doubts and hesitation is an understatement.  But I could not ask for a better team to compete with or a more supportive community in general.  The emotions on Saturday were normal, anxious before an event and exhausted after. I knew I could do everything I was expected to do, but you always want to do your best.  

My dreaded event was first thing on Sunday morning….dun dun dun

When I woke up from the worst sleep ever, I wanted to leave and go home. (I’m talking nightmares that I would fall from the top of the rope or end up stranded in my lane for 8 minutes). I was tired, sore and not ready to face this challenge.  I went to the gym early to support the other Crusher teams.  I was there physically but mentally, it was questionable.  I was hot then cold, wanted to sit down but too nervous so had to stand and walk, hungry but pretty confident I was going to throw up.  Convinced myself that I shouldn’t have eaten the pizza last night, I didn’t need the added weight to haul up the rope.  In all of my years of being an athlete, I’ve never experienced such anxiety and personal doubt.  I’ve known that other workouts or events would be tough but knew to some degree I could do it.  I had ZERO confidence and was pretty sure I would fail with this.  When it was time to warm up I didn’t touch the rope, hardly even looked at it.  Pretty sure I gave the stink eye to every other girl who so nimbly and quickly climbed to the top without using her legs and made it look SO DAMN EASY.  Even told Adam I wasn’t about to touch that thing, because at this point I was either going to do it or not, trying 15 minutes before wasn’t going to make a difference.  Hardly touched the deadlift bar because I had to get past four legless ropes climbs before I was “rewarded” with the heavy deadlifts.  

Time for staging…it was about to get real.  At this point, there is no more time to go to the bathroom.  The only option would be to walk out the door and leave…but three other awesome athletes and teammates were counting on me to be there.  This is a good time to add that my teammates had 1,000 times more confidence in me than I did.  Everything they said was positive and supportive and trying to build me up.  I was just too much in my head to listen to what they were saying.  Note: This event was one where each person needed to complete their portion before they could move on, tagging out was not an option.  When it was my turn, it was all on me, if I failed I was stuck there until the end of the event.

I barely remember walking to our lane.  But I remember Greg and Adam basically telling me to shut up and do it, (They said it much nicer, but that’s what I heard).  In the 10 second countdown, I was holding back tears if ever a black hole would appear the next 5 seconds would have been nice.  Jen did awesome as did Adam. I was up, do or die, time to get it done, OMG…they only used 3 minutes out of 12…..this had the potential to be the longest 9 minutes of my life.

I jumped and grabbed the rope (didn’t fall right back off, so I counted that as victory #1), after three pulls I knew I was going to make it up, the doubt went away.  After getting down, I had to push aside the desire to take a victory lap but instead decided to chalk up.  As I bent to get chalk, I realized my entire body was shaking, not sure if it was fatigue or relief but it shocked me, again something I had never experienced. Repeat the process three more times. I did it; I made it to the top 4 times.  A quick hug with the judge and it was time for the 12 deadlifts I had not been prepared for.  

As I ran back to my team I could feel the huge smile on my face; I was so happy.  The entire Crusher crew was cheering.  But the best part, I wasn’t met with high-fives from Adam and Jen (Greg was taking his 60 seconds to do his portion)…..I was met with hugs!!! Such an awesome feeling to know they were celebrating my success.  There is a pretty good chance that they were even more excited than I was.  They had the confidence in me and knew I could do it. They watched me overcome the doubt and do what I needed to do.

After the event, while walking away, Adam looked at me and said, aren’t you glad you committed to this, if you hadn’t you would still be back at the box saying you can’t do legless rope climbs.  So true, so very true.

A few things I was reminded of this weekend.  

·        It’s okay to be afraid….but don’t let it stop you.

·        Continue to put yourself in the uncomfortable and unknown, you will get stronger.

·        Nobody is judging you; they are pushing you to be your best self.

·        Have fun!

·        Nobody cares about your failures.

·        Everybody has their “legless rope climbs” that “thing” they don’t think they can do.  When you commit and work, it will come, and you can smile, cry and celebrate….and you won’t be alone when you do.

·        We have the BEST community. Crusher is awesome.

[googlefont font=”Permanent Marker” size=”30px” margin=”10px 0 20px 0″]Lindsay M.[/googlefont]


Where did she begin? Crusher Bootcamp
Come see what we are all about. Your first class is on us!

Memorial Day Murph


Push Up Prep

Are you ready for Memorial Day Murph? Join us in our annual Push Up Challenge! Perform the amount of push ups shown, on each day. Notice there are options to scale, as well as options to step it up a notch! On your rest days, be sure to go for a jog and practice your running. To continue your practice with pull ups and air squats, we advise you coming to the box 4x a week and getting your workouts in. See you at the Murph!

Click below to check out the Crusher Push up Challenge Calendar and get started!

16_May_Calendar

Keep your Kids Active


DIY Kids Obstacle Course

Want a fun activity for your kids that will help get them moving?

You can create a backyard obstacle course… all with things you already have at your house!

The way kids exercise is by jumping, rolling, running and overall playing. Here are a few ideas to get you started!

  • Cones – Use these to run around, zig zag, or even jump over
  • Hoola Hoops – These can be used to jump through, pick up and hoola hoop, or do an action in them like “Squat” or “5 Jumping Jacks.”
  • Slide – Put a slide mid way through the course – every kid loves a slide!
  • Inter tube – Jump in and out
  • A Towel – Lay this out and when they reach the towel, they do a forward roll on it!
  • Step Stool – Climb it and Jump off (be sure it isn’t too high depending on age)
  • 2×4 – Lay it out and they can work on their balance… think balance beam

As you can see, there are many different items that you probably already have at home! Anything you can think of to jump over, crawl under, roll on, balance etc.. It will work.

Now get your creative juices flowing and go create a fun obstacle course for your kids! {If it is hot – add a sprinkler!}

Next on the agenda? Have your kids rearrange the course you built, and create one on their own.

Teens Who CrossFit – Alec


Up to the Challenge

Alec – Junior at Waconia High School


What brought you to CrossFit in the first place?
I think the biggest thing that brought me to crossfit is the community. Crossfit is a very challenging activity but with the community there supporting you it feels a lot easier and more inviting.

What was your first impression? How has that changed?
At first I was very intimidated of Crossfit as a whole but after working through on-ramp and relearning everything, I felt way more confident and I became way more interested in Crossfit

What was your first “proud moment?”
My proudest moment at Crusher was when I got my first bar muscle up and ring muscle up in the same day

What are you working on now?
Right now I’m trying to get more hip movement in my snatch and clean and jerk.

What is your favorite Crusher Memory?
My favorite Crusher memory so far has to be my first open workout. It’s so fun to see everyone there cheering you on like a sports game.

 

Teens Who CrossFit – Makenna


Teens Who CrossFit

“I Want to Get Better”

Makenna – Junior at Mayer Lutheran High School


What brought you to CrossFit in the first place?
My dad was the reason I first started. He kept telling me to try it and eventually I got so annoyed that I gave in!

What was your first impression? How has that changed?
I was terrified of everyone in the beginning. I wanted to stick with coach Jen because she was the first person I knew. Now I love going and seeing everybody and getting to know them. It makes the workouts more fun!

What was your first “proud moment?”
My first proud moment was when I did my first banded pull up.

What are you working on now?
I am working on everything. I just want to get better.

What is your favorite Crusher Memory?
My favorite Crusher memory was the first partner workout I ever did. Coach Jody was my partner and I was really struggling at the end so Joe G did burpees and box jumps with me until I finished. That was actually the day I decided to stick around.