June Newsletter

Kris Gregory • June 11, 2025

june Newsletter

What's in the Newsletter?
~Murph Wrap Up
~Caffeine - more harm than good?
~Community Cup
~Consistency Crew
~Zone Training
~Programming Update

Murph wrap up

For some of you this was your first Murph. For many, it was a repeat workout that we love to hate and hate to love! But the weather could not have been better and we had a great showing with 20+ people per class. Thank you to the coaches (Jess and Dustin) for leading all the athletes to make good choices with their scaling options and holding true to the CrossFit standards of movement. We had several drop-ins that day and when I followed up with them it seems that only one individual may have over done it a bit! IYKYK!


Also, thank you to volunteers (Jamie, Emily, Luuk) for marking out the Murph Mile, putting up flags, bringing games to play and helping cook the post workout BBQ! It was probably my favorite Murph (out of 8) to date and I cannot wait to get the gang together next year again. The idea of throwing it into the Saturday before Memorial Day has come up but we'll cross that bridge next year.


We failed to collect group pictures for the first time ever... but check out the Crew Page for a sweet compilation of the event.

YEAR OF NUTRITION

caffeine
more harm than good?

Your morning cup of joe. The mid-day BCAA drink with a boost. The casual cup of tea shared over conversation. The energy drink boasting a new found level of productivity. The energy shot for the lack of sleep from last night.


What's your crutch? And is modern marketing stirring you into a more productive day or a low level of anxiety and parasympathetic state (flight or fight)?


Now before you get defensive on me I think there's important research that needs to be analyzed and considered. The coffee and energy drink markets have more than QUARDRUPLED in the last 20 years. The average American consumed 200mg of caffeine every day and is the status quo. I'm guilty. I've increased my awareness on caffeine once I knew I was a victim of addiction. What started out as some pre-workout turned into energy drinks, which turned into coffee and at times I'd drink up to 500mg in a day.


So, when I come at you with this information just know that I understand the DESIRE to get more things done... to feel more alert during the day... and the temptation to sacrifice sleep in order to help everyone else! Our list of things to do is only becoming seemingly greater and greater and the cure does not rest in a bottle of a suspiciously legal addictive drug marketed as a health boost. I PROMISE!!!


Over the last 2 years I have been on the road to recovery of weaning myself off of caffeine. Some occasional fasts, several reductions, and got into a happy rhythm with a cup of coffee (sometimes even half caff) a day. But until recently, I fully surrendered my "need" for the substance and after a few days of feeling like total shit... suffering in my sleep, feeling super lazy, and even irritable, I have found a new wave of self discipline that I believe stems from the more calmer state of mind thanks to the removal of the drug altogether.

So, what is your relationship like with caffeine? Are you monitoring your intake? Are you justifying the next cup or can? There is a lot to learn and you should continue to ask questions.

community cup

June 9th - 15th

Monday, Thursday, Saturday


A CrossFit first. We are throwing down in the Community Cup via programming this week. The 24 athletes who participated and submitted all 3 of their CrossFit Open scores this year were invited to participate in the Community Cup! There are 5 different tiers that one may have been put into and here's out our gym breaks down!


Rookie - 5

Novice - 6

Intermediate - 5

Advanced - 5

Pro - 3


What a good spread of athletes! I love the diversity of our community and that CrossFit can challenge everyone from their first day in the gym through their fittest years and until the day they die. Infinitely adaptable and scalable. We will be completing the workouts in class during regular class hours. If you want more information here is a link. Good luck to all that are participating!


Community Cup Overview


consistency crew

Your effort does not go un-noticed. I've been tracking everyone's attendance all year to a large degree and very proud of some of the trends I'm seeing. However... it has become obvious that the athletes who are showing up 4+ times per week are seeing the biggest improvements in their health and fitness. Therefor we are very excited to officially roll out our Consistency Crew!


This is a club for the athletes who show up to 15+ classes per month. Starting in July we will be raffling off a monthly winner to obtain prizes ranging from a free T-shirt, to Supplements, to Store Credit, or even Free Membership. And all you have to do is show up to 15 classes to be entered.


FAQ:

Q: Will the person with most classes win?

A: Maybe, anyone can win who is at 15+ classes. So whether you get 15 classes or 25 classes, your chances are the same.


Q: Does Open Gym count?

A: Yes, as long as you have unlimited membership and sign into Open Gym when using that time.


Q: Does working out at home count?

A: No. You must come to the gym in order for your workouts to qualify.


Q: Can I come to multiple classes in a day?

A: You could, but not advised. This is not sustainable and consistency should be across weeks and months.


Q: How can we see how many classes we've went to during the month?

A: In Wodify, go to Menu -> Personal Records. This screen will show you which days you have attended.


Q: When will results be posted?

A: By the 5th of the month via email/blog.


See this Live Spreadsheet which is also available in Wodify -> Media -> Athlete Resources -> Athlete Reports to view your history.

zone training

There's no doubt you've heard us talk about zone training. My goal is for you to develop awareness in your training on when you're spending time in specific zones. When we look at the theoretical hierarchy of development for athletes we find Nutrition at the base. But directly above that we find Metabolic Conditioning.


Stay with me... I know this is less sexy but it's important.


If we want to become aerobically fit in the form of endurance and stamina then spending time in each of the 5 training zones is important. Simply labeled, Zone 1, Zone 2, Zone 3, Zone 4, and Zone 5.


Zone 1

Described as very low intensity. Heart rate between 50-60% of it's Max. Just walking or doing very general activity like cleaning or gathering your equipment will put you in zone 1. Often times during our stretching parts of the warm-ups or even rest periods between strength sets we are spending a good chunk of that time in zone 1. Heck, pushing out a fart might nudge you into zone 1 after being sedentary. This won't produce any type of fitness but it's our starting point.


Zone 2

Described as low intensity or "steady state". Heart rate between 60-70% of it's Max. This is where the Metabolic Conditioning State of the Phosphagen Pathway is KING and where true AEROBIC activity is developed. Brisk walking or light jogging. Going "Easy" on the bike or rower at a conversational pace. Sometimes our Strength Sessions or some of our more dynamic movement during warm-ups will put you into a Zone 2. This is also a key zone to spend time in to BURN FAT. This zone is foundational to the intensities above it and it's often overlooked the most by power athletes and those who need to feel the workout right away. "If my heart isn't pounding than I didn't get a good workout" would be the culprit of not developing Zone 2.


Zone 3

Described as moderate intensity. Heart rate between 70-80% of it's Max. This is the in-between stage of Aerobic and Anaerobic activity. This is when a conversational pace is not manageable but it's a relatively comfortable challenge. You can stay there for quite some time. Zone 3 training helps build endurance, improves the body's ability to use fat AND carbohydrates for fuel, and can improve energy efficiency. Typically we pass through this stage quickly when doing our Metcons prior to spending majority of the rest of the time in Zone 4/5. However, during our strength sessions on relatively more intense days we will spend a decent amount of time in Zone 3!


Zone 4

Described as high intensity. Heart rate between 80-90% of it's Max. This is primarily pushing you towards anaerobic threshold training and this state of intensity usually last only several minutes before needing a breather. This state will increase your VO2 max and can put you into a fat burning state for an extended period of time. Majority of our AMRAP's and FOR TIME workouts that are 3-20 minutes long will keep you in this zone for majority of the time unless you're consciously taking longer breaks or working on skill specific things. You will speak in broken sentences and be pretty uncomfortable in this Zone.


Zone 5

Described as very high intensity. Heart rate between 90-100% of it's Max. This zone will improve your anaerobic endurance, speed, and power output. I've mentioned these parts of training as "breaking your spirit" because it's very uncomfortable but what it does is positions your next workout in states Zone 3/4 to be able to exceed your previous abilities. However, it's hard earned because of the infrequent visits and amount of discomfort people feel in this state, and to do it effectively we want to pair it with rest periods.


We have technology at the gym that allows you to pair your Heart Rate tracking device to our software for your heart rate to be displayed live. As you train, your heart rate will constantly be on display so you can develop this awareness with your self. Some heart rates are naturally higher, some lower. But by measuring it, you can seek to improve in these zones.


A pro tip for improving stamina and endurance for CrossFit is to spend more time in zone 2. Zone 2 training will build you an aerobic base and support your anaerobic activity. Without the zone 2 base you will burn through your glycogen stores fast and hit your lactate threshold sooner. So, throughout the year when we program Zone 2 days... just know this is largely for your own benefit even though it may seem more boring than the high intensity days.


IF YOU HAVE A HEART RATE TRACKING DEVICE AND WANT TO PAIR IT WITH THE GYM SOFTWARE, TALK TO KRIS.


There are also heart rate tracking devices for sale at the gym for as low as $49 and can help take your fitness and self-awareness to the next level.

programming update

We are wrapping up our PRESS PHASE on June 22nd and will be launching ourselves into our PULL PHASE on July 7th. The links provided help you understand the method to the programming... but look no further than the results screaming at us on the leaderboards. We've seen some significant increases in PR's over the past 4 weeks from our squat cycle and increased volume.


Your hard work will always pay off. Stick to the schedule and cadence and you will get the results you desire. Partner that mindset with nutrition knowledge and awareness and you will be well under way to living your fittest life and being the best version of you.



Good luck, and may the odds be ever in your favor.


Stay strong and healthy,

Coach Kris

Pull Strength Phase

By Kris Gregory • June 8, 2025
July 7th to August 17th, 2025 Goal: Focus on Pulling Strength using a V-S-I Training system (Volume, Speed/Unilateral & Intensity) In this 6 week cycle, we’re going to focus on increasing the Deadlift and Pulling strength. Test: 1 Rep Max Deadlift The V-S-I system essentially splits up the strength sessions into 3 categories: Volume The volume sessions are lower intensity higher volume sessions that are designed to increase our endurance on the hinging movement pattern and help us gain capacity in the range of motion. This is the base of the pyramid and the wider it is, the more stable the top will be. Gaining endurance and practice in this movement pattern will help us have more consistent and higher quality intensity sessions. Loads between 45-60%, Depending on the level of athlete These sessions will be mainly using a traditional deadlift style and on occasion be combined with another hip extension exercise. The maximum volume we will be performing is 45 reps. You will see some sessions using a tempo to increase time under tension. Speed / Power The Speed sessions are going to be a mix of speed sessions, in which our goal is to perform hard and fast extensions and power sessions in which we will use olympic weightlifting to work on athletes ability to produce force. The difference is that the speed sessions are generally very light and are more focused on athletes having the intention to move really fast whereas the power sessions will have a heavier stimulus but athletes need to be able to apply good speed to that moderate to slightly heavy load. Speed: - Low intensities (20-40%) - Will have some banded sessions - Fast execution - Moderate Volume (20-30 total reps) Power: - Power Cleans, Hang Power Cleans & Hang Power Snatches @ 60-75% best lifts OR RPE 7/10 - Jumping & Band resisted jumping - Moderate Volume (20-30 total reps) Intensity The intensity sessions are the very heavy sessions. These will be combined with light and shorter metcons. Workouts before these sessions will be lower impact and upper body dominant. Loads above 70% We will be doing all of the intensity sessions as Dead Stop Volume goes from 20 to 8 repetitions Linear throughout the phase (loads progressively increase over the course of the 6 weeks) Context: This cycle is a last of 3 cycles that focus on the slow lift strength: Squat, Press & Pull. Between these cycles we will have some transition weeks. Within each cycle we will also include other strengths and/or skills throughout the week. M etcons: In this strength phase, we will be extra careful with our movement choices given that we’re working on strengthening the back and with 2-3 hinging sessions per week, we don’t want to over do anything. Expect to continue to see some strict gymnastics and to see more machines. Accessories: Accessory sessions will be focused on core & complementing the deadlift sessions. Coaching: For the best possible results from this cycle member s should aim to hit 2 pulling sessions / week and try to have the intensity session every week. If members cannot make the intensity sessions for scheduling reasons, They can do it as an accessory or extra work when they can. This training phase is higher risk than others since many members have experienced some level of back pain, injury or have poor flexibility. It is CRUCIAL to assess our members' risk and make the appropriate adjustments if sessions are too heavy or if the movement pattern is too risky. Sunday Workouts: For the duration of the pull strength cycle our Sunday workouts will be dubbed “Successory Sundays”. We will be using our ACCESSORY program + adding in some aerobic training to expose members to our accessory program. The goal here is to make sure there is no conflict with the workouts for the following week. Intensity will be low and can be used as active recovery. Metcons: Overall, the stress on the central nervous system for the shoulder press isn’t as intense as the squats therefore we will see a bit more variety in the metcons. You should see less restraint on heavy metcons when we have our heavy days. Upper Body Consideration Since we’ll be working hard to avoid excessive upper body impact, there will be less kipping gymnastics such as pull ups, ring muscle ups & bar muscle ups. Given that we are in a strength focused cycle you will continue to see strict gymnastics such as strict pull ups & ring dips. In an effort to maintain the focus on the pressing using external loads, we will avoid handstand push ups for the next 5 weeks. Accessories: We will include upper body posterior chain accessories and shoulder health accessories. In addition, some speed and unilateral sessions will be providing some of the pressing section as accessories since the cycle is short and we want to maximize members' exposure to these pressing sessions. Coaching: For the best possible results from this cycle members should aim to hit 2 pressing sessions / week and try to have the intensity session every week. If members cannot make the intensity sessions for scheduling reasons, They can do it as an accessory or extra work when they can. Beginner members in this cycle need to focus on movement quality and should increase in load gradually.

Press Strength Phase

By Kris Gregory • May 12, 2025
May 19th to June 22nd, 2025 Goal: Focus on Press Strength using a V-S-I Training system (Volume, Speed/Unilateral & Intensity) In this 5 week cycle, we’re going to focus on increasing the Shoulder Press Strength. The V-S-I system essentially splits up the strength sessions into 3 categories: Volume The volume sessions are lower intensity higher volume sessions that are designed to increase our endurance on the pressing movement pattern and helps us gain capacity in the range of motion. In the Volume sessions we will be performing supersets combining shoulder presses with other pressing / tricep dominant movements. Example: 5 Sets of: 5 Shoulder Press 10 Overhead Band Tricep Extensions The goal with this is to increase our muscular endurance in the pressing mechanics and also offer some variety. Speed / Unilateral These sessions will be a mix of vertical and horizontal pressing and will also come in the form of supersets (not always). The movements will be more dynamic and higher velocity. Example: Bench Press 10 sets of: 2 Bench Press @ 40% 6 Ball Slams The goal of these sessions is to increase member’s rate of force development (Their ability to produce force QUICKLY) but also make pressing more fun, varied and dynamic. Intensity The intensity sessions are the heavy sessions. Since our cycle is so short, we're going to dabble in a conjugate style max effort day. Here is what our Intensity sessions will look like over the course of the 5 weeks: Session 1: Find a 1 Rep Max (Baseline Test) Session 2: Find a 5 Rep Max Session 3: Find a 3 Rep Max Session 4: Find a 2 Rep Max Session 5: Work up to a 1 Rep Max Tests: 1 Rep Max Shoulder Press Context: This cycle is a 2nd of 3 cycles that focus on the slow lift strength: Squat, Press & Pull. Between these cycles we will have some transition weeks. Within each cycle we will also include other strengths and/or skills throughout the week. Metcons: Overall, the stress on the central nervous system for the shoulder press isn’t as intense as the squats therefore we will see a bit more variety in the metcons. You should see less restraint on heavy metcons when we have our heavy days. Upper Body Consideration Since we’ll be working hard to avoid excessive upper body impact, there will be less kipping gymnastics such as pull ups, ring muscle ups & bar muscle ups. Given that we are in a strength focused cycle you will continue to see strict gymnastics such as strict pull ups & ring dips. In an effort to maintain the focus on the pressing using external loads, we will avoid handstand push ups for the next 5 weeks. Accessories: We will include upper body posterior chain accessories and shoulder health accessories. In addition, some speed and unilateral sessions will be providing some of the pressing section as accessories since the cycle is short and we want to maximize members' exposure to these pressing sessions. Coaching: For the best possible results from this cycle members should aim to hit 2 pressing sessions / week and try to have the intensity session every week. If members cannot make the intensity sessions for scheduling reasons, They can do it as an accessory or extra work when they can. Beginner members in this cycle need to focus on movement quality and should increase in load gradually.

May Newsletter

By Kris Gregory • April 30, 2025
What's in the Newsletter? ~Rounds of Cindy Challenge ~Year of Nutrition Spotlight ~Mothers Day - Kids & Pancakes ~Murph T-Shirt Pre-Order ~Staff Updates ~Gym Updates

Murph - The Details

By Kris Gregory • April 17, 2025
Memorial Day 2025 Monday, May 26 8:00 AM, 9:30 AM The WHY BEHIND MURPH AND OTHER HERO's If you've been around CrossFit for a year or so then you've heard the infamous name - Murph - thrown around. You get done with a long grind of a Saturday workout and someone might say, "That was Murph-esque". Or sure enough the week after Memorial day you'll hear some of the stories of what went on by the groans of someone holding their biceps with sad eyes exclaiming, "Murph got me." Let's not forget... Murph's got us! There are thousands of "Murph's"! These are people who have stepped forward voluntarily to fight for our freedom. However, these individuals have died doing their job and truly became a living sacrifice for our privilege's. This life you have, the comfort of our lives and abilities we have are not free. It takes many large organizations to protect us and these rights we have. It's called freedom - but it's not free - and it's not cheap. Murph is a workout. But Murph is a symbol and tribute before it is a workout. CrossFit has done an incredible job bringing to light the combination of movements and defining fitness as a measurable and repeatable process. By formatting workouts and then saying, "now do it as fast as you're able" brings out an entirely different intensity and quickly becomes a test of the body and mind. When we do a "Murph", a "Manion", or a "Jack" or a "Bert", this is not just a workout but a expression of gratitude towards the men and women just like them fighting every single day. Risking their lives. When you participate and wear your Murph Shirt... it's you saying, "Thank you. I see you. I support you." Their sacrifice is our privilege. So when we mention Murph and invite you to do this "workout"... understand that we are inviting you to pay your respects and suffer a small fraction of what suffering has been done for us. The fact that we can go to sleep and wake up in peace, have the option to go to the gym and spend time with our families is such a beautiful thing. I don't know about you, but one day per year to bow our heads and willingly go through a "tough experience" for an hour while enjoying the rest of the day off to remember and acknowledge our past and present military and armed forces... especially those who died serving, or spent their entire lives doing so... is a low price and an ABSOLUTE PRIVILEGE! 

April Newsletter

By Kris Gregory • April 1, 2025
What's in the Newsletter? ~April 15 Mile Community Challenge ~Year of Nutrition Spotlight ~Manion WOD - COMMIT ~Mothers Day - Kids & Pancakes ~Murph T-Shirt Pre-Order ~Squat & Strict Gymnastics Cycle