From the Blog


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murph

Throwback to Murph 2015!

Here at Crossfit Factory Square, on any given day you can find some of the strongest people around at our box.  Every one of our members is beautiful and unique in their own way. Beauty resides in the joy and pride that we carry within ourselves. Each member unique with different strengths that they contribute to our community that we’ve built. All having physical strength, mental strength, and more heart than ever imaginable.

Physical Strength

Over the past year, it’s been fascinating to watch the Factory Square athletes grow. Shattering PR after PR, I swear some of you are physical anomalies and literally everything you touch you conquer. You don’t eat Paleo or RP – you eat PR’s for breakfast, lunch, and dinner. It’s like you’re part of the Rich Froning gene pool and the rest of us cannot help but to watch in awe. You all are the inspiration for the rest of us to push past our comfort zones and add weight to our lifts.

Mental Strength

This one can be a bit tricky, but when used correctly, the odds are forever in your favor. Sure you may not even be close to lifting the most weight in the room, but you know just what to do to get to where you need to be. You play the WOD game and adapt to whatever is thrown at you. These athletes constantly are giving out tips on how to master the workout. You are all the inspiration for the rest of us to think past what we see in front of us and not only conquer the workouts to the best of our advantage, but smile and have fun while doing it.

Heart

The final main strength that can be seen in our athletes, also the most common, is heart. Our athletes have grown such a tight community, it’s hard to ignore the heart that we have behind everything that we do. It’s the cheering for people during workouts. It’s helping fellow athlete’s get over injuries, getting over a bad day, or celebrating amazing things happening in every day life. The heart that Factory Square athletes have is what keeps everything together. Heart is what keeps us from quitting. Heart is what helps push a fellow athlete through what may seem like the hardest workout of their lives. It is what makes Factory Square a family.

Although we all have a bit of each of the 3 strengths in us, it’s hard not to ignore that 1 is more dominant over the others. That’s ok, it’s what makes us us, it’s what makes us work as a community. The numbers we lift or the movements we can or cannot do does not define a Factory Square athlete, it’s the effort we put in and the passion behind everything that we do that does. Everyone brings their own strengths to the table. We are not only Crossfit Strong, we are Crossfit Factory Square Strong.

Remember to celebrate ALL your accomplishments and make 2018 yours!

 


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snow

With the snow storm that may be coming late tonight into tomorrow, the 5 AM and 8 AM FIT Classes for tomorrow (Thursday 1/04) are canceled. We will be in touch about the 9 AM and on regular Crossfit Classes.

Please login to our “CrossFit Factory Square Members Only” Facebook page for our up to date weather and class updates.


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With the holidays right around the corner and the RP Challenge to start shortly after, if meal prepping isn’t already your best friend it will be soon . . . . Here’s a good article from Box Life Magazine on meal prepping and it’s importance!

Meal Prepping—The Key to Keeping Your Diet Goals

By William Imbo

Regardless of your diet goals or whether you choose to go Paleo or count macros, it’s important that you attack your plan the right way to give yourself the best chance of success. One way to attack clean eating for success is meal prepping.

Meal prepping is exactly what it sounds like: You buy food for a set period—a few days, a week, or even a month—cook and prepare the food in advance, store them in the fridge or freezer and voila! You’ve planned ahead and there’s a higher chance of you sticking to your plan than falling off the rails.

What are the benefits of meal prepping?
Saves time
If you never take time, how can you ever have it? By carving out a couple of hours on a Sunday to batch cook your meals for the next few days, you can be sure to save yourself a ton of grief and time when you come home from work or the box and find your next meal waiting for you in the fridge. Pop it in the microwave or oven, and you’re good to go. The last thing anyone wants to think about when they’re on their way home from a long day is having to make dinner. But when your meal is already prepped, it’s one less thing to worry about and makes eating clean that much more enjoyable.

Dissuades you from eating crap
When people are tired and hungry the thought of preparing and consuming a clean meal becomes less appealing to a pizza that takes 10 minutes cook in the oven and requires no work whatsoever. When a healthy meal is already staring back at you when you open the fridge, time isn’t a factor anymore, and that pizza can wait another week.

It’s cost-efficient
The first time you buy in bulk, that monster receipt might make you do a double-take. Be prepared to shell out a little more than you normally would for groceries. Knowing where (and how) to shop for groceries, can save you money. Often stores like Costco, BJ’s, Sam’s Club and Aldi will have some amazing deals (including organic options) you can take advantage of. On top of that, buying for the week means you’ll be less likely to spend any extra on particular cravings you have from meal to meal—like that pizza we discussed earlier.

Tips for Meal Prepping
Plan ahead
Just as you need to carve out a few hours to cook and prepare your meals, you need to devote 10-15 minutes to formulate a solid food list for the length of time you’re planning to prepare for. You should also include some substitute food options in case they’re out of stock of your first choice.

Invest in good quality containers
You’re going to be making a lot of food, so it stands to reason that you’re going to need a lot of containers to keep all those delicious meals tucked away in the fridge and freezer. Moreover, you’ll likely bring a container or two with you when you go to work, and the last thing you want is for the lid to fall off in your bag and the food to spill out everywhere. Glass containers are great, but need to be handled carefully. Find containers that work for you and don’t shy away from spending a few extra dollars as the investment will go a long way in the end.

Carve out time to meal prep and make it fun
Set aside enough time to get cooking. Plan to spend a good amount of time in the kitchen, boiling, baking and frying away to your heart’s content. Many people might enjoy this, but it can be torture for others—you’ll just have to keep the big picture in mind. Also, consider listening to your favorite music or podcast while you chop away. That being said, you don’t have to cook absolutely everything in one go. You can prep vegetables and season your meats and leave them in the fridge to be cooked another time—that should help to take the load off a little bit!

Prep snacks too
CrossFit has a way of spiking your metabolism, making you feel hungrier between meals. These are the make-or-break hours when the convenience of a cookie or a bag of chips is incredibly tempting. Therefore, it’s just as important to prepare your snacks for days ahead, as it is your meals. Have your fruit, nuts, shakes, or leftovers readily available so when the hunger creeps up—and it will—you’ll be reaching for the right option to satisfy your cravings.

Keep it simple and start slow
If you’re new to meal prepping, there’s no right way to do it. There may be a lot of trial and error, but it’s all about finding and developing a method that works for you. If the process sounds intimidating, work with manageable chunks—one to two days at a time, at first. Then move on to three to four, then five, and so on. And as you’re progressing, you can get a little more creative with your menu, but start with simple meals, some bacon, avocado and grilled chicken with some balsamic vinegar. Doesn’t need to be any more complicated than that. You’re eating to achieve your diet goals.

Be patient with the process yet remain consistent. Eventually, meal prepping—making a list, doing your shopping and preparing your meals—will become second-nature, and that’s when you’ll know you’re on a roll, and the results will invariably follow.


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Yes, you read that right. With 2017 coming to an end, Reebok has officially announced the 2018 Reebok CrossFit Games Schedule. Anyone notice that our WOD’s have been more like open style workouts?? Surprise! The 2018 Opens will be here before we know it. Here’s everything you will need to know about the 2018 schedule . . ..

Stage 1: The Open

Five Weeks – Feb. 22-March 26

18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

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Stage 2: The Online Qualifier (Age Group)

Thursday-Monday – April 19-23

The top 200 masters and teenagers from each division will be invited to compete in the four-day, online competition.

The qualifier will decide the 20 fittest masters and teenagers from every division who will receive a ticket to the Games.

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Stage 2: The Regionals (Individuals & Teams)

Three Weekends: May 18-June 3

There have been some big changes made to the CrossFit Games Regional format in 2018. Get all the details here.

Week 1: May 18-20, 2018

East Regional: Albany, New York, Times Union Center Europe Regional: TBD South Regional: Salt Lake City, Utah, Salt Palace Convention Center

Week 2: May 25-27, 2018

Central Regional: Nashville, Tennessee, Music City Center West Regional: Del Mar, California, Del Mar Arena Latin America Regional: TBD

Week 3: June 1-3, 2018

Atlantic Regional: West Palm Beach, Florida, Palm Beach County Convention Center Meridian Regional: Madrid, Spain, Caja Mágica Pacific Regional: TBD

Regional Map

cfg18_regionalmap_rev_0102.png

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Stage 3: The Games

Aug. 1-5, 2018

For the second year in a row, the CrossFit Games will be held at the Alliant Energy Center in Madison, Wisconsin.

The Games will start Wednesday, Aug. 1, and conclude Sunday, Aug. 5.

*The events at the Games are held secret until weeks, days and sometimes minutes before the athletes compete. A detailed schedule and app will be released at a later date.


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The Webster Dictionary first defines the word “beautiful” as something that is “physically attractive”. Sure this can be true for many things, however something or someone can be beautiful in ways other than what you literally see in front of you. That in mind, I tend to agree more so with the Webster Dictionary’s second definition, “the qualities in a person or a thing that give pleasure to the senses or the mind”. This is exactly what Crossfit does for many.

Whether you are feeling beautiful, handsome, dapper, stunning, glowing, whatever you want to call it . . . .each and every person can have a different way of feeling ultimately the same . . . beautiful. Crossfit teaches everyone to feel beautiful again. In confidence, in friendships, in your own skin. It’s walking out in that new outfit and watching people’s heads turn. It’s having the courage to try something that once terrified you and succeeding. Beauty is trying to reach your goals, failing, refusing to quit, and in the end walking away victorious.

“There are people who spend their entire lives allowing their reflection in the mirror determine their self esteem, submitting to a cultural judgement established decades ago. But in Crossfit gyms all over the world, mirrors are conspicuous by their absence. Fitness is gauged in reps, speed, power, virtuosity. Beauty is measured in joy, and in pride.”

Both at Crossfit Factory Square, and in Crossfit gyms across the world, every day we are Letting Beauty Speak for itself. . . .