Friday First: Meet Andy!

Meet one of our newer members at MO2DT!

1. When you thought CrossFit, what came to your mind (before you joined)? 

I didn't know much about it but figured it would be very intense.  What surprised me is that the workouts are usually only 10-30 minutes long.  I figured I'd hate every second of it and I'm surprised to have been wrong about that too.

2. How many people know you're doing this CrossFit thing? (First rule: always talk about CF). Favorite workout so far: 

Several dozen I've lost track :) I can't always control how much weight  I'm able to do (how much Jess lets me do, #jjp)  but I can control how well I follow the First Rule.  I like workouts that involve pullups because that's been the area of most improvement for me. 

3. When do you typically WOD? 

4:30 usually,  or 5:30 if I feel my boss is more disappointed in me than usual

4. Tell us one thing we don't know about you from your high school days. 

I went to Clear Lake HS, played baseball,  basketball,  and tennis. I worked at a McDonalds and that motivated me as well as anything else ever did.

5. Best thing you've learned about this experience: 

To be honest I'm surprised at how accepting and non-judgmental everyone is. As someone who never lifted and doesn't have a lot of strength,  it's pretty essential to have that environment.   The coaches are very knowledgeable and do a great job at finding the balance between max effort and safety. Couldn't be happier about the decision to join and the way it's going.  

andyk.jpg

Goals

IMG_8741.large.JPG

 

We’ve got just over 2 weeks left of 2017. Have you checked off your 2017 goals yet? If not, look at them again and speak to your coach, it may be more obtainable than you think and you just need a little push. Give it a try.

If you’re not even close to meeting them or you didn’t set any. Re-evaluate then, write down what areas you did make progress on, what needs work, and look at other areas of your life, maybe there were some unexpected changes that set you back a bit.

What’s next?

Bring your list to the 2018 Goal Setting Workshop January 2 at 5:30pm or January 3 at 6:30pm and Coach Jess can help you set specific goals with a timeline and mini milestones to reach to get you to your end goal.

Then write them down. Tell others about them. Keep yourself accountable.

5K for Time

This Saturday you have the opportunity to test your 5K Run time. We've tested the 5K Row multiple times, we've ran over 2 miles in WODs and a few Saturdays ago you ran 1 mile, did a metcon, ran 1 mile. 

According to the CrossFit Journal, the 5K Run is the most programmed workout on CrossFit.com, it is also most likely the most avoided. Do not avoid this workout. Do not find the excuse that it is too cold to run. Do not use this as an active rest day and leisurely jog those 3.1 miles. Test yourself in this Endurance Benchmark. If you've never ran a 5K before, this is your chance to PR! If it's been awhile, this is your chance to re-test. To date, we have not ever tested this as a box. So most of you will have that -- under your SugarWOD Endurance Benchmark.

Why do we CrossFit? To be better at life.  [We] “want to be good at everything, not great at anything in particular. Elite athletes, on the other hand, sacrifice competence in some fitness domains for high performance in others.

 [In our programming, and the purpose of CrossFit, in general is to] “shoot for moderate levels of competence in all fitness domains. Aim too high and you’re going to risk training-related injuries. Aim too low and you risk injuries due to deconditioning.” The CrossFit Journal, “Good at Everything or Great at Something,” October 2009.

Gray’s Lake, 7:30AM Saturday.  We will meet at the entrance directly across from Water Works Park on Fleur. Wear running shoes if you have them. Dress in layers. We will be doing a warm up and a WOD briefing. I'll be documenting your time. Treat this like a benchmark day. Time cap is 60 min.

Enjoy. See you early Saturday morning.

IMG_7065.PNG

Transformation Tuesday: Jill's Story

I didn’t think I would like CrossFit. Before my first class on May 1, I had picked up a barbell less than 10 times in my life. I never once thought of myself as strong. The concept of logging your progress in an app that other people can view felt scary and embarrassing. When I looked at examples of past workouts, it seemed like a foreign language. Basically, I was in over my head.

So, why would I even give this CrossFit thing a chance? I’ve had trouble finding an exercise regimen that stuck. I would get into a routine at the gym or on a running kick for about two months, then fall off. I would spend hours scouring the internet and asking friends to identify what types of workouts I should be doing and schedule them out. It got exhausting and I wasn’t even sure if I was doing it right. Every time, like clock work, I’d get burnt out and bored. I wanted to find something I could maintain.

If I’m being completely honest, walking into that first class was brutal. I was completely out of my element. However, by the time the class ended it felt really gratifying.

The first month or so was a mix of feeling awkward with the movements, coupled with a strong sense of accomplishment. I was constantly surprising myself with what I was able to do. CrossFit was a challenge for me, mentally and physically. I think this was the missing piece I needed to find an routine that would last.

 

It’s been six months since my first class. Here’s why I keep coming back for more…

•   Sense of community - At a typical gym, no one talks to one another. Simply put, people at Max Oxygen are friendly. This results in a supportive and fun environment… in and outside the box.

•   Work harder - When the people beside you are pushing themselves, it makes me work a lot harder. I get a way better workout in this environment.

•   Confidence - Before I started CrossFit, I was worried about feeling embarrassed about being the slowest or weakest. Now, I’m confident enough that I know the most important part is competing with myself. Yeah, many times I get a PR but am still the gal with the lowest weight lifted. But, it doesn’t bother me. I kicked ass that day!

•   More energy - This is one of the most noticeable changes since starting CrossFit.

•   Sleeping better - I’m no longer waking up in the middle of the night unable to fall back asleep.

•   I’m strong now!!! - I’ve never felt that before. It feels good. I can also say I’m in the best shape of my life and I don’t foresee letting up anytime soon.

 

FullSizeRender.jpg

Friday Firsts: Meet Laura

received_1391405347563498.jpeg

Get to know Laura P.!

1. When you thought CrossFit, what came to your mind (before you joined)? My first thoughts of CrossFit were it'd be a fun and effective way to stay in shape. I also thought the workouts would directly improve my physical readiness for the physical testing I have for work.  

2. How many people know you're doing this CrossFit thing? (First rule: always talk about CF).  I don't follow the first rule of CrossFit very well. Not many people know I'm doing CF. I talk about it with my wife and a few co-workers.

Favorite workout so far: I liked the WOD we did a couple weeks ago. 800m run, 50 hand release push-ups, 800m run, 30 burpee box jumps, 800m run, 10 bar muscle ups.

3. When do you typically WOD? I typically like to go to the 5:30pm WOD.

4. Tell us one thing we don't know about you from your high school days. I had many great experiences in high school but one that many peoplemight not know is-  I got to perform during the half time show at the Peach Bowl in Atlanta with my high school band.

5. Best thing you've learned about this experience: I have learned there are some pretty cool people in Des Moines and I enjoy getting to know them more at each WOD.

Erika, One more thing....

Ok guys, this is really Erika's final week as a regular at MO2DT (I have a feeling she will be regularly appearing at the Saturday workouts for awhile). But, we have one more thing up our sleeve and it's not silly string or a nurf gun. We tried to track down as many willing athletes as possible to share a message on video and during class times and days you were not there (harder than it sounds). 

We hope you enjoy it! Know that you've left a piece of your heart here with each of us. You've been a wonderful addition to our community and when you walk through these doors you become family and will always be welcome back.

                            Bye, Bye, 

      Nick, Jess (mostly Nick) & MO2DT  

Friday Firsts: Meet Alex

Friday Firsts Blog Post: Meet our newest athletes!

1. When you thought CrossFit, what came to your mind (before you joined)? Weird pull-ups, paleo, cult. 

2. How many people know you're doing this CrossFit thing? (First rule: always talk about CF). Just the usual friends, family and co-workers. Anyone I care to talk to on a regular basis knows health and fitness have always been an interest so I'm not too worried about scaring anyone away at this point.

3.Favorite workout so far: Obviously the one rep bench max. But really, there was one we did that involved wall ball shots, power cleans, and deadlifts and I was at least familiar with those movements. I think it was the first timed workout where avoiding death wasn't my only goal so that was a real meaningful moment for me.

4.. When do you typically WOD? 5:30PM

5. Tell us one thing we don't know about you from your high school days. Not sure I have a great answer here other than the typical "I thought Aeropostale shirts and cargo shorts were solid fashion choices" train of thought. 

6. Best thing you've learned about this experience: I've always been more of a loner and I always thought the emphasis on camaraderie within CrossFit was kinda bullshit, but it's honestly been the biggest difference in workout intensity between now and what I was doing before I joined.

IMG_2286.JPG

Member Monday: Meet Taylor!

IMG_1849.JPG

1.How long have you been crossfitting? I completed Foundations at the beginning of June, so I have been crossfitting for just over two months!

2.What is your favorite movement in CrossFit. I LOVE BURPEES!

3.What was your biggest fear coming into MO2DT? Can I just say everything? I didn’t know anyone and I had never used a barbell before. Knowing that I would be lifting weights was well out of my comfort zone and quite daunting to be completely honest.

4.What CrossFit accomplishment are you most proud of? I am still quite new to CrossFit, but in general I’m very proud of my progress! Even getting correct forms down makes me feel like all of the hard work is paying off. (HUGE shout-out to the coaches who literally have to repeat themselves and show me how to do certain movements over, and over again- you are the real MVPs.)

5.What's your 9-5? Right now, I am studying for an exam. I also work PRN (as needed) at ChildServe in the Transitional Care Unit. I am a CNA and I take care of children with special healthcare needs. It is very humbling and I LOVE my job.

6. Other than CrossFit, what else do you like to do in your free time? With the free time that I don’t have haha… I definitely enjoy spending time in coffee shops, reading, rollerblading and really doing anything outside.

7. What keeps you coming back everyday? EVERYTHING! Especially all of the people. The coaches are amazing and I also love coming back to see everyone. It’s truly inspiring to witness how hard everyone is working around me. Every day I feel like I am becoming a stronger person, not only physically, but mentally as well.

8.If you could cherrypick a WOD, what would you choose? Am I allowed to cherry-pick a handful? I thoroughly enjoy partner WODs because I like to think that I’m not working out for just myself, but for my partner as well, and I think the dynamic of that is amazing. I also really liked "Grace" (30 Clean and Jerks for time). Another WOD that I really enjoyed consisted of  3 rounds of running 800m, 20 sandbag get ups, and 20 sandbag squats.

9. One thing your WOD friends don't know about you? That I snowboard? I don’t think I’ve mentioned that to anyone. It’s crazy how much I’ve gotten to know everyone these past few months.

10.What's your favorite meal? Not really a meal, but I do love banana pancakes (with peanut butter of course)!

Year 2.

LIVE FOR THE MOMENTS YOU CAN'T PUT INTO WORDS.

Year 2. Where to start? When I began reflecting on the past year, I can not believe it's only been a year, so much has happened, so much has changed, so much growth, laughter, friendships, and strength and a little heartbreak and pain. I come back to 2 words as I think of the past 365 days: Year 2 was all about commitment & heart.

To the MO2DT Athletes:

Commitment.

"When confronted with a challenge the committed heart will search for a solution. The undecided heart searches for an escape" -Andy Andrews. 

Each one of you are committed. Committed to being better humans. Committed to living healthier lives and striving to be above average. Committed to demanding more of yourself inside and outside the box. Committed to supporting each other. Committed to excellence for yourself and your family. 

Heart.

If you're reading this, you know what I mean. I'm not sure how we got this lucky to find some of the most caring, compassionate, supportive people in the Des Moines area, but we got very lucky. You all are kind to and supportive of each other, in daily workouts and above and beyond that. Helping cope with heartbreak & life changes, supporting each other in nutrition challenges and CrossFit yearly goals. Cheering each other on in other fitness and sports endeavors, planning evenings out together, dog sitting for each other, scheduling play dates with each others children. You go out of your way to help others, you take a few moments to check in on someone who you haven't seen in the box for a few days, you reach out to me and the coaches, wanting to know how you can help with whatever project or event we have coming up (and this whole summer it's been THE MOVE). 

I can honestly say I have never been a part of something so community driven and it takes my breath away when I think about how blessed I am to be a part of your lives and the coaching staff would agree with me. Thank you for allowing us to be a part of your lives, to give us an hour of your day and to choose Max Oxygen Downtown to being a part of your wellness-health-social hour and beyond. #moderndaysocialclub

coachescheers.jpg

To the coaching staff: Brett, Bryan, Dan, Dilon, Jamaal, Kristen, Leah, Nick, & Reid:

I think most people look at a part-time job as something that they put little effort into, get a bit of extra cash from and float through each week pretty easily. This is not you. Your position is not easy, it is not the few times your name is on the schedule each week. It is not with little effort to be a trainer at MO2DT. It starts on Sunday when the workouts are released, it is before and after class, checking in with athletes, writing thank yous, fist bumping, texting, encouraging athletes. It is attending our competitions and social events. It is early morning coaching developments, improving the group & time management, perfecting your coach's eye, and continually learning and sharing knowledge bombs.

The bar is set high and I'm sure you've figured out by now, not one of you will reach it, no one will get to a point in their coaching career that he/she can stop learning, stop caring, stop striving for excellence. Excellence is not perfection. Excellence is the quality of being outstanding or extremely good.   

Thank you for not settling to be mediocre. Thank you for bringing big fun into classes each day. Thank you for giving a shit. Thank you for putting your time, blood, and heart into this box. Thank you for allowing me to lead you on this sometimes crazy, ever relentless pursuit of excellence. 

Bring on year 3. 

“I can tell you what it is that makes you successful in a [CrossFit affiliate], “It’s the blind and relentless constant pursuit of excellence." Greg Glassman

 

It's Apparel Order Time!

It's here, more apparel!

We've done a throwback to our first MO2DT shirt in celebration of our anniversary and we have a vintage inspired Jaguar shirt (because Jaguar and Buffalo inspired workouts). And finally, a bro tank. 

There will be an email sent out Monday with this info but we just couldn't wait any longer to show you it. Pricing will be listed in the email. I'd suggest just getting one of each color, why decide? T-shirts are Next Level Triblend (except for the Jaguar shirt), Muscle tanks, Bro tank, and Racerback tanks are Bella Canvas Triblend. 

Lastly, the Jaguar t-shirt is gray with multi colored flecks on it (almost like pilling) and is Unisex sizing.