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From the Blog

In case you have not noticed the moving of equipment already, over the next few weeks we will continue to move more and more equipment to our new location. We do apologize for the appearance of our gym during this transition period but know that all members will be amazed with our new space! We appreciate everyone’s continued support to keep things as orderly as possible and appreciate the help of promoting our new gym (yard signs are still available by the back main table). Thank you!

Happy Lifting!

Big congratulations goes out to all the ladies with their Crossfit babies on the way!


As you lay there on the floor, your body hurts, everything around you is moving – all you wish for at that moment is to do absolutely nothing yet you cannot. “One more, one more . . . get up right now” is all you can hear screaming at you. This is your defining moment where your heart takes over and dedication prevails over the instinct to stop. You stand back up and get back at it. The yelling of encouragement continues and before you know it there are 5 seconds left. Time to make a decision – do you stop and give yourself those 5 early seconds of recovery time? or do you crush it and push that little extra to get just one more rep in?


Lately I’ve been noticing more and more that everyone at Factory Square has been continually pushing for that little extra. I cannot even begin to tell you how much joy that brings me! I’m sure some of you have heard me referencing the “chase” and this is exactly that. It’s getting that one extra rep in, putting those 5 extra pounds on the bar, trying to catch up to those who inspire you to be a better person. No matter what it may be, everyone is chasing something. You can say things like one extra rep will not make a difference but in the long run it does. It is the chase that helps shape who we are one WOD at a time.


Everyone has been working so hard on their weaknesses and I encourage you all to continue to do so. If you are not already, try picking one thing to strive for during your next workout and see if it makes a difference for you. Some days will seem easier than others but no matter what day it is, or what your fitness goals are, you are there and that’s all that matters. Always remember to be pushing for the chase and you will find something inside you that is greater than any obstacle.

I will be the first to admit that during the 2017 Crossfit Games I was living under a rock and somehow missed the entire thing. . . . yea I know I know. Sometimes life gets a bit crazy but that’s ok! Just it’s way of keeping things interesting for us. With the 2018 Crossfit Games right around the corner I decided it was time to play a bit of catchup and watch a few of the Crossfit documentaries available on Netflix. The most recent one I watch was “The Redeemed and the Dominant” (very well done and I highly recommend the watch if you have not seen it). Naturally after watching it I felt the need to go crush some weights in attempts to convince myself that I am as strong as the women at the games. Then I quickly realized yea. . . .not so much. LOL Maybe someday but not now. I’ll just keep doing what I’m doing and be happy as a clam.

Then I started to get curious as to how heavy some of the games athletes actually lift and found this little nugget from Box Life Magazine. See how you compare to the other games athletes from 2017!

How do you compare_2017_4

The 4 People You Need to Succeed in Crossfit – BoxLife Magazine

CrossFit, for the most part, is an individual sport. Yes you can have the occasional partner workout, and your gym might give you the option to compete on a team, but by and large you complete daily workouts as an individual, and your progress in CrossFit rests squarely on your shoulders.

Or so it would seem.

The reality is that we can’t achieve success in this sport on our own. Even elite Games-level athletes have a support team around them that they lean on. Log onto to watch the Regionals and you’ll likely see athletes conversing with coaches, family, and even other competitors before and after events. Yes, the Games-caliber athlete may have loftier goals than you and I, but all CrossFit athletes need a core group of people to push them, guide them and support them in the pursuit of their fitness ambitions.

  1. Your coach A great coach is one that knows you as an athlete, and can cater their instruction in such a way that you are best able to understand the information he or she is giving to you. They know where your strengths and weaknesses lie, and always know the right words to say when you need an extra push in a workout. They are always available to talk when you need advice on technique, nutrition, recovery, mobility or any other issue that may arise with your fitness. They can dip into their bag of tricks to help you break through a plateau, and, if they’re really special, even write personalized programming for you to follow during open gym hours. They know what your goals are and are completely invested in helping you achieve them—and will give you a measure of accountability when it comes to sticking to your training plan and diet. Your coach arguably holds the biggest influence over whether or not you will achieve your goals, which makes it all the more crucial to find a gym that has the right one for you
  2. Your workout buddy Your workout partner is your trusty companion—your Samwise Gamgee to your Frodo Baggins, your Ron Weasley to your Harry Potter. He or she is the one who makes sure you turn up to class when you say you will—and sends you a passive aggressive text to remind you in case you’re running late. Like your coach, they know what your strengths and weaknesses are, and can tailor their support in just the right way to propel you to work harder. They’re also a similar caliber athlete to you, which means they will give you an additional push during those tough workouts (which you might have avoided if you weren’t safe in the knowledge that your buddy would be there to suffer alongside you). Your workout partner is someone you can share your goals with, and rely upon to give you a helping hand when things get tough. They’re always willing to work out with you at Open gym, and keep you in check when you’re considering binge eating. Your buddy keeps you on track—without them, your experience with CrossFit would be far less enjoyable, and you’d struggle to see consistent progress on a regular basis.
  3. Your CrossFit rival You may loathe their very existence, but you can’t deny how powerful it can be to have a rival as part of your ‘entourage’. In fact, you probably won’t find a greater source of motivation than that which your rival provides. You’re 100 times more likely to endure the harshest workout if it means beating your rival by 1 second. The fact that you can’t stand losing to this athlete means that you will instinctively find another gear during the WOD, and that can’t be a bad thing. Unlike your workout buddy, your rival isn’t there to encourage you, and they somehow magically always turn up to the class on the same days and times as you. They bring a competitive element to workouts that can sometimes be hard to generate on your own. Simply put, you’re never going to push as hard in your training without a rival—so make sure you find one!
  4. Your role model Equally important as having a rival is making sure you have a role model in this sport. They may be an exceptional athlete at your gym, or someone who has already attained the same goals you hope to achieve and can provide you with a blueprint to follow. They might even be a Games competitor whose story resonates with you. There are so many wonderful tales of trial and victory against the odds in our sport. Many Games athletes started their CrossFit journeys as complete novices, but through sheer will, work ethic and an unrelenting commitment to their goals managed to work their way up to the highest level of competition in our sport. Take Chris Spealler for example. Despite being undersized relative to other male competitors in CrossFit (Spealler is 5’5” and 147lbs), he has qualified and competed at 7 CrossFit Games. When growing up children look to role models for inspiration, utilizing their success as a blueprint for how they should behave when they’re older. Mark Thomas of Health Guidance writes that this is a survival function, “designed to help us mimic the traits of those successful members of our society and thereby help us to be successful too.” Obviously we’re not children anymore, but that doesn’t mean we can’t be motivated to work harder through the dedication and performances of other people!

Anyone else happen to notice the increase in cardio lately? Most obviously with the addition of the Assault Bikes we’ve been doing plenty of cal work on those but don’t be too quick to forget about the dreaded row (let’s be honest here no one likes any of the cardio, can’t we just lift all the time?!). Here are the 3 most common mistakes made on the row and the quick fixes for each one. *Original article can be found here*

Mistake 1: Pulling early

This is by far the most common error and one that hurts efficiency of movement, power production, and time. During the initial drive (work) phase of the rowing stroke, the seat and the handle should move together. Unfortunately, many athletes will begin the drive with either their back or their arms. This is evidenced out of the catch (the transition point between the recovery and work phases where your body is closest to the monitor) as the handle moves first while the seat remains in place. Instead, aim to initiate power out of the catch (and into the drive) with your legs—pushing into the foot straps and extending your legs. During the initial drive, your arms should remain straight. Once your legs are straight (and have done their job in the drive) your arms will finish with a powerful pull of the handle toward your torso.

Mistake 2: Trying to create length

In case you haven’t noticed, taller athletes have a natural advantage on the rower as they are able to drive (work) for a longer distance on each stroke. In an attempt to create length, many (shorter) athletes compromise their form by hunching their back or opening their legs and flaring their knees out in order to get the handle closer to the cage. For the same reason, athletes may sometimes be tempted to lean far back. Each of these attempts at creating length causes you to sacrifice proper form, increasing an athlete’s risk of injury and decreasing their maximal force production.

Tip: If you want to increase your stroke length without sacrificing form, try increasing your ankle and hip mobility. Tight hips and ankles are usually the culprits keeping you from returning the handle closer to the cage.

Mistake 2: Resting during transitions

There are two transition points during the row: the catch and the beginning of the recovery phase. The catch is where an athlete transitions from the recovery to the drive and happens at the front of the rower. The beginning of the recovery phase is where you transition from the drive to the recovery. This transition happens at the back of the stroke with the handle near your torso. Many athletes assume that these are stop and pause points. However, any lag time during these transitions can slow the flywheel resulting in a loss of power.

At the beginning of the recovery phase think of an immediate push back—as soon as you finish the stroke near your chest, snap your hands toward your feet as quickly as possible to begin the recovery. At the catch, aim for a quick and explosive drive with your legs once you reach the end of the recovery phase.


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"I love the encouraging environment. You can compete against the clock, others and yourself."

Mark B., CFS Member

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Greg Glassman, CrossFit Founder

"I’ve come to realize that fitness and weight management truly are journeys, not destinations. And with the help of Crossfit and all that it represents, I’ve been able to get on the road to health."

Jim D., CFS Member

If you told me I would be able to deadlift 200lbs, do 65lb thrusters, jump onto the 20in box, make my mile time the fastest it has ever been or buddy carry my best friend over my shoulders, I would have told you, you’re nuts!

Noddie, CFS Member

As a woman, I’ve never felt more empowered or beautiful! I can’t wait to see what this upcoming year will bring! Thank you CrossFit Factory Square! ♥

Leah, CFS Member