From the Blog


After grocery shopping, many of us would prefer to just put things away as quick as we can. That does sound like a good idea knowing that many of us probably have more enjoyable things to do than grocery shop. However, the way we put our food may determine if we will eat it or not. For example, If we have our grapes way on the bottom shelf shoved in the back behind a bunch of other food, we will probably want to grab something else quicker (even if its more unhealthy). So here is a method I found to all this madness to keep things fresh and easy accessible.


Prep Ahead Plan:  Over the weekend, take some time to wash and cut fruit, boil eggs, roast meat, dice cheese and do any other prep work that lets you have lots of grab and go healthy options during busy weekdays!

Grab and Go Snacks:
On the top left you’ll notice a selection of “ready to eat” foods that we can literally grab and go.  Washed carrots and snap peas, hummus, pineapple chunks, cucumbers and red pepper.

Healthy Beverages:
Skim milk, water with lemon, water with cucumber and mint (great for your skin!),  water bottles, orange juice (reduced sugar with no added sweeteners), 100% cranberry and pomegranate juice.

Always fully stocked with apples, oranges, pears, lemons, etc…

I’d like to stay from deli items on a more regular basis.  They’re loaded with sodium and nitrates and using our own roasted meats (even an all natural rotisserie turkey or chicken from your local market would work!).  This week we have sliced roasted chicken and cubed reduced fat sharp cheddar.

Quick Protein Snacks:
On the bottom left we have lots of protein packed snacks and/or meal options like cottage cheese, hard boiled eggs, almonds, pecans, walnuts, etc…

Berries and Lunch Box Items:
Love me some berries!  We keep blueberries, strawberries and raspberries next to packable lunch box items like apple sauce, yogurt and Fruitable juice boxes.

Soft Cheese Drawer:
Mozzarella for make your own pizza night, feta for salads, etc.  (And yes, we have real butter.  It’s a must on our popcorn during the occasional family movie night!  NOT healthy but SO good!)

These are the veggies that we have with meals.  This week they include different types of squash, broccoli, asparagus, salad fixings, green beans, peppers, eggplant,  garlic, etc.


(Thank you Pinterest) really good recourse.


Happy healthy eating!

Meg C.


There are lots of things in life that are hard. Adulting, not setting the smoke alarm off when pan frying anything, and CrossFit to name a few. You know what’s also hard? Winning an NBA championship. Let’s take a look at how LeBron and the Cavaliers stuck it to Golden State on Sunday night. (Try and tell me I’m not the only one who was falling out of her chair with anxiety with all those 2nd half lead changes during Game 7.)

Anyhow, what’s my point? Until this week, the Cavs hadn’t won the championship. EVER. Yet, almost any time LeBron’s been on the roster, they’ve made it to the post season. But, the team always fell short. As recent as last season, the Golden State Warriors said ‘NOT TODAY, CLEVELAND!’ in the NBA finals as Steph Curry & friends took the title.

As illustrated by Sunday night’s excitement, “not today” is not equal to never, even if some days it feels like it.

It feels like you’re never going to land your dream job, it feels like you’re never going to get that muscle up, it feels like you’re never going to PR Fran again after that one time 2 years ago you maybe drank a bit too much pre-workout. Sometimes the things we want and work for in life don’t come to us on the timelines we want them to, and it can be frustrating. Trust me, I go nuts over things all. the. time.

Just because you fail to match a PR one day or just feel weaker than usual doesn’t mean that you’ve passed your prime and your best days are behind you. It only means that the results you want didn’t happen today. The harder you work today, the better your chances are to reaching your goals both tomorrow and in the future.

So next time you’re feeling down on your luck/conditioning/fitness in general, just remember that today doesn’t dictate how forever is going to go. Keep your eyes on the prize and sooner or later (hopefully sooner) your goals will eventually be smashed.

Long story short, be like LeBron. Maybe don’t take a 4-year vacation to Miami, though. I hear that can get expensive.


I’m sure by now many of you have heard someone in your life refer to Crossfit as being a cult. Personally I’ve always hated that reference but I also hate artificial cinnamon flavoring so who am I to judge. To each their own. I did however see an article on the Barbell Shrugged website that made perfect sense to me and which also applies to all forms of fitness/lifting. It refers to our community not as a cult but as a Tribe. Now that I can get on board with because it is exactly how I view our Factory Square community . . . . as our Factory Tribe. Here’s a quick read for you to see if you agree. . .

The Importance and Power of Community in Weightlifting

By Kurt Mullican


As a weightlifter or any athlete for that matter, it’s important not only to be coached and on a great program, but it’s critical and in our nature to find a tribe and thrive in it.

Just think of all the best athletes for a second. Most of them seek out a community with other equal or even better athletes to train with. People travel from all over the country to train at Westside Barbell. Our Olympic Weightlifting hopefuls uproot themselves from their homes, jobs, family to train at the Olympic Training Center in Colorado Springs. CrossFit athletes from all over travel to Cookeville, Tennessee just to train with Rich and experience the community of Team Mayhem.

There are a number of reasons why community is so important . . .

You can train with people who will push you.

When training alone, it’s so easy to just quit whenever things get hard or just aren’t going your way. Having people around you to motivate you to keep going or engage in a some competition will definitely help propel you further than you would alone.

You can have access to many people to learn from and new ideas.
You don’t know everything and there’s always something new to learn. However, when we’re by ourselves, we can often fall into a comfort zone where our ideas aren’t challenged because we aren’t seeing different viewpoints or getting new ideas. Settling in with a group of people who have more experience than is a wealth of wisdom and new ideas that can absolutely help you perform. It’s part of the reason many rising athletes from all over travel to train with elite athletes and coaches if given the chance.

Support for when things get rough
Sh** happens and there will be times in life that just make you want to give up on your goals. But when life gets rough, it’s easier to get through the bad times and refocus on your goals when you have good people to seek out who genuinely care about you and believe in you.

This is the big one everyone wants. The truth is no one can hold you accountable but yourself. What you’re really asking for is consequences for not doing what you said you’re going to do. It always sucks to know you’ve let someone down because they were banking on you to come through. So having others around that depend or rely on you will help keep you focused, on track and crushing.

Find a person or a group of people who will push you and get you out of your comfort zone.
Maybe it just starts as one person who wants to lift with you. Push them too, they will push back. As you grow, your tribe will grow with you. People who want you to grow are going to push you to do so. These same people are the ones you’ll want to stick with. If someone you are training with is okay with half-assing multiple days a month, speaking negatively too often, or just never pushing you-this is someone you need to run from.

Remember that your tribe should only build you up, and it’s okay if someone just isn’t compatible.
If you let that person in, more people like that show up-it’s like a law of the universe. When finding your tribe, ask yourself- what is it that YOU need to bring to the table? Consider life like net fishing. EVERYTHING you do is a net you cast; and the kind of net determines what you catch. Radios on the same frequency communicate with each other. Remember that always. If you are low energy, that is exactly what you will attract and who you will be compatible with. Always be the best you can be in any given moment in training.










Fatigue makes cowards of us all.

— Vince Lombardi
Athletes are well aware of the importance of proper training if they want to make progress. They are also aware of the need for proper nutrition. Often given short shrift, though, is the need for recovery from those workouts. Since we spend roughly a third of our lives asleep, I think it is important that we understand this process more, especially with regard to recovery from physical exercise.

How Much Sleep Do Athletes Need?
Most people are aware the body needs sleep. After all, sooner or later we get tired. But just how much sleep do we need? This is difficult to say because like many other things, it depends on individual differences. Some people need more sleep than others due to metabolic reasons. Even the same person at different stages of his life will need differing amounts of sleep. And even that individual will need different amounts of sleep depending on his or her activity level.
Young people will usually require seven to eight hours of sleep per night for optimum performance. That is, optimum for average daily living. When that young person decides to become involved in serious athletic training, then the need for extra sleep will soon rise. It has to. The more physical activity you do, the more the muscles and nervous system will break down in the natural course of experiencing stress on the body. That rebuilding is done during sleep for most part. So naturally, the more you do, the more time it’s going to take to rebuild those systems, and the more sleep you need.
What Happens During Sleep
What exactly happens when you hit the sack and get to dreamland? First of all, you will go through a light sleep stage. Once you lie down and become relaxed, you might dose off. Maybe you will go to sleep fully at this point, but often you will reawaken but without fully cognizant vision. Not long after you maybe doze off again. This is what is called the threshold stage of sleep. This type of sleep is not enough to ensure adequate recovery.
But if all goes well, you soon will enter into the first stage of real sleep. Bodily processes slow down somewhat, temperature drops slightly, and the heart rate drops too. This is not a very deep sleep. As with the threshold stage this type of sleep is not sufficient for adequate recovery.
After some time, you enter the second stage of sleep. This is much deeper and your body processes slow down even more. This process continues until your body enters into its deepest sleep stage. This is where we use the term rapid eye movement sleep (REM sleep). It takes from one to two hours for you to reach this stage. This is where you start dreaming, as your eyes move rapidly and so might your body. Oddly enough in this situation your body processes speed up, mainly the heart rate but blood pressure can also fluctuate considerably. It is this situation that can generate some of the fantastic dreams we may remember afterwards. These can include the terrifying ones many of us are familiar with, such as falling, having an accident, or being chased. It can also produce more pleasant dreams.
That is the sleep cycle from start to finish, but this is not when you wake up. You actually go through several of these cycles in the course of a night, each one lasting from one to two hours. After the REM stage experience, usually after only a very short time, the cycle starts over, back at light sleeping. This is why we can be easily awakened at times and not at all at others. Finally, after eight hours or so, your body processes get back to normal in preparation for waking up.
The Special Sleep Requirements of Athletes
This is what happens with a good night’s sleep. This is what is necessary for the adequate recovery of a non-athlete. But this may not be enough if you are serious athletes doing a high volume of training. You will need more sleep or else you will be going into training sessions in sleep debt. You might get away with this for one training session, but it cannot continue if you expect to make any progress. Sleep debt also creates a window for opportunistic infections to enter the body. Invariably, I get a cold or the flu after two or three days of inadequate sleep. Since even these relatively benign diseases take a week to run their course, they inevitably lead to compromised training.
With that in mind it behooves you to manage your sleeping. Training should not occur too early or too late in your waking hours. You do not want to train early in your day because you will not only be somewhat groggy during your workout, but that workout will sap your energy for the rest of the day. Alas, most athletes who are not professionals have to contend with school or a day job, so this may not be practical for everyone.
On the other hand, you do not want to train too late in the day either. You will be tired from the day’s activities and training will not be optimal. That much is obvious. However, there is another reason you don’t want to train late. This is because for sleep to come easily the body and, more importantly, the mind should already be in a somewhat relaxed state before going to bed. Heavy workouts require a higher level of arousal. You cannot do snatches, cleans, or squats in a lackadaisical manner. You have to give them your full commitment. When you do that, you are going to climb to a certain Ievel of excitement and it will be harder to come back down and easily get to sleep. Because of this, most lifters like to do their training sometime in the afternoon.
And it’s not just training you have to be careful with. Any sort of excitement can make sleep induction difficult. The last hour or so of your waking day should not be spent on anything too stimulating. Watching a movie is good, but those that are overly exciting should be avoided. The same goes with music. Soft music is fine, but heavy metal is not likely to make your sheep-counting easier. This is more a time for quiet reflection and low stimulation, even though this may not be the first choice of many of the younger lifters. There is a time and place for everything, but recovery must take first priority with any serious athlete involved in intensive training.
Go get some sleep!
Dr. Meghan


Even though the Meltdown had to be postponed, we still get the chance to hang out and compete as a Fit Fam!  Saturday will be out in house, partner throw down; the perfect chance to introduce yourself or a friend to the world of competition.  There is sure to be alot of cheering going on!  That support is a large piece of what makes Crossfit different from Bootcamp and Zumba.

As a teammate or spectator, what you say is going to be important to the people who hear you.  Even in the class setting, words are sometimes to only thing that drives us to the end.



“You got this”

“Crush it!” “Kill it!”

“Don’t stop! You’re almost done!”

These phrases and others are meant to keep people going when then are on the brink of quitting and sometimes a loud “Stand it up!” is all it takes.  In other situations, people might need more direction to keep them focused.  Personally, I know that if you tell me to do 50 wall balls unbroken in the heat of the moment, I will most likely do 50 unbroken wall balls or “die” trying because you told me to.  For me, a “keep going” doesn’t always work because its not a specific goal or cue.

Cuing and mid-WOD goal setting it s great way to keep your teammates going and focused on something other than that suck they are experiencing.  By providing specific feedback you’ve given your teammate something to improve upon in that very moment to succeed.  By setting a mid-WOD goal, you’ve provided a light at the end of the tunnel, something for your teammate to drive towards in an effort not to disappoint you.

And you don’t have to be a coach to drop a few simple cues on your buddies.  You work out with them frequently and probably know what they struggle with.  Pay attention to what each other is working on!

Ok so, here are a few things you can look for on comp day, or any training day to help keep your team focused.

“Heels planet.”  Rolling on to the toes during an squat or thruster will make thing difficult.  If you see it happening, yell “heels” and keep your partner grounded.

“Squeeze the glutes!”  Any time there is an arching ion the back during some overhead, a quick cheek-check can help put the body back inline

“Elbows up!” If you see the elbows dipping below the bar in a front squat, the quick cue will remind them to drive them higher and not dump the bar.

“Head through the window”.  During pull ups or toes to bar, the fluidity of the kip partially depended on if you are popping your head through your arms are not.  If you don’t see it happening, remind them to try and generate more power.  This can also be used in over head work too.

Other things you can say to help your buddy along are countdowns to resume activity when the put the bar down.  A simple 5-4-3-2-1 can be more effective than a “pick up the bar” because, OK I will pick it up…. in 30 seconds when I can remember my name again!

Interestingly enough, the same thing can be used with double under.  Sometimes going right into them with you are fatigued cause more trip ups than necessary.  Taking an extra second might actually create longer sets!  It’s a good reminder to through out there.

There are some many things you can say to keep on track.  Before you get into the game, talk to each other about what cues you will need of when will you need a countdown.  It’s important to talk to each other about what you will want to hear from each other on throw down or comp day.  Some people just want to be left alone and not hear their name once because it throws them off!  Just remember that the words you use can have a powerful effect on the outcome = )




  1. CrossFit turns you into a Beefcake: The average person does  CrossFit for about an hour, three times a week, so i assure you that its takes more than that to add  a lot of bulkiness. And ladies! If you are worried about your muscles getting too big, its ok because bulking up is about testosterone production and we dont have enough.
  2. You’re gonna puke, pass out or die after every wod: Although most of the wods seem like you will puke or die, once you learn how to gauge your intensity it gets a little better. At first it will take a little while for your body to get used to it, so give it a few to figure out pacing.
  3. You will get hurt: With any activity there is always risk of injury. CrossFit is set up to mimic everyday movements. Just remember to always listen to your body and learn form before adding weight.
  4.  You must be competitive: No you do not have to wear your game face for every workout. you can be as competitive as you want. Sometimes is just walking into the gym and showing up is the success for your day. Its all about making fitness fun!
  5. Every Crossfitter you meet is paleo: Many Crossfitters may have tried paleo at some point and it may actually work for some people. However, Paleo is a very low carb diet and we burn carbs as our first  fuel source. Therefore, it may not be realistic for all CrossFitters.
  6. Only former athletes CrossFit: ANYONE can CrossFit!! Thats what makes CrossFit so fun! we have a great variety of people full of encouragement.

Comment below for any other fact/fiction you have come across.