MEMBERS

Max Woman Wednesday: Coach Kristen

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How did you get started with MO2DT/CF in general?  

Well, when I moved here 4 years ago, I dropped in to Primal.  I was offered the position to coach within 3 months. I did about a year and a half of Crossfit in Wilmington, prior to moving to Des Moines.  I’ve been coaching ever since, so over 4 years.

How has CF impacted your life?  

It keeps me on track because it gives me structure.  Prior to Crossfit, and prior to moving to Des Moines, I didn’t necessarily have that.  I also absolutely love the community. I’ve met a lot of really good people through CF-I met Jamaal (my boyfriend) here.  CF has also given me confidence!

What is your favorite part about coaching?  

Seeing people succeed.  Even the adjustment of like, one little movement.  That can make a huge difference and is fun to see. Even little things make me smile.  I also just love a positive atmosphere. We are all motivating and encouraging here, and that’s something that doesn’t happen everywhere.

Who pushes/challenges you the most?

Myself, actually.  I am here to better myself, and I’ve been doing this for 5 years, so I know my weaknesses better than anyone.  But I really enjoy working out in the mornings with the ladies. It is so fun to watch Michelle, Meghan, Leah, and Danielle to name a few.  Leah and I are competitive against each other, but we have opposite strengths so certain WODs seem to be “Leah” workouts and some are more “my” workouts.  Then we sometimes see those WODs that have a mix of our strengths incorporated, and that is fun because we get to compete a little bit more during those, too. In general, the girls in the morning push me to be better. 

What advice would you give to someone who is thinking about trying MO2DT?

Don’t take it so seriously.  CF can be intimidating and people often come in scared.  Just remember to always have fun with it. No one else completing the WOD is watching you.  Just enjoy it-we are all here to get better!!

What has been your most memorable moment from CF?

I have two!  The Bolles Strong Event is one.   The other is the charity WOD my niece and I did together at the downtown location 2 years ago.  A lot of people came to that. Seeing community come together for things like that is just really amazing.   


Community and Culture, Year 3.

3 years. Our anniversary week puts me in a space of reflection and gratitude. In some capacity or another, I've heard most of you give your "why". You can articulate why you show up, why this is important and necessary part of your day and it blows me away how we, as coaches, can impact you with just the hour you are under our leadership. I can't. I can't put into words why this space and the people and coaches are so special and meaningful to me, I can only tell you I get a deep feeling in my gut. I believe all of this comes back to two things, some would say they are the same but I view them as separate but connected: Community and Culture.

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Community: You are the community. You are the ones who welcome new athletes, drop-ins, kids, and dogs into the box. Your smiling faces and care for one another is what makes this space special. Not the location, equipment, or programming. There's a certain type of person attracted to CrossFit. Those that know it won't be easy, and enjoy hard work, that don't expect to have results within 6 weeks, those that have a type A personality and choose to not settle for less, those that pursue greatness, invest in themselves, and are supportive. And those types of people you'll find in any affiliate, not just ours. But not every box is a community and I'm sure you've experienced this first hand when you've dropped into other boxes. I can't tell you how many times I've heard "It was a nice box but it makes you appreciate what you have at home." from you. Each of you care, genuinely care about others around you and know that if you connect with each other, you're more likely to show up when you'd rather sleep in or hit up happy hour or work through lunch.

Culture: The culture is the religion of the box. It's not something you can see but if it's there, you can feel it. And it starts with the Coaching Staff. I did not ask to be a leader, I had never  seen myself as one, and I had always said it "just happened". But the more I learn about leadership, the more see it as something that was always a part of me and it was exposed in CrossFit through coaching. I recently listened to a podcast with Bill Anthes, CrossFit Morristown owner, L1 Seminar Staff and former military he describes leadership as this:

"Leadership is a choice that people make. It's how he or she carries him/herself, it's his/her intentions, it's his/her performance." Furthermore, Anthes says that Leaders priorities are to: 1) Accomplish the Mission 2) Take care of your people. And then there are those who go to the next level... 3) Improve the organization he/she is a part of and not only do the job but leave this place better than he/she found it.

 The coaches did not seek out their L1 or L2 to become leaders but it's certainly a required part of their job. Looking at the above priorities of a leader (or Coach):

1) Accomplish the Mission: Get people fit through functional movements while having fun or "inspire, entertain, and educate," if you want to use the L1 expectations of a trainer.

2) Take care of your people: Your coaches know a lot about you and not just about your squat form. They know about your family, your health, your career, stressors and celebrations. They may know you better than your co-workers do. And they can identify when you're not feeling it or if you need a bit of extra encouragement. They'll also check in with you or call you out if you haven't been showing up to class. They foster the community. 

3) Improve the organization he/she is a part of and leave it better than he/she found it: If you could all look back from 3 years ago (and there's nearly 15 of you that can) who we (as an organization) were then is nothing to who we are now. This is through lots of learning, discussion, practice, being open to feedback from one another, and never settling to be complacent in how they coach. And as a result, you'll find that you are more fit now than you were, your movement has improved, you're mentally stronger, you've accomplished goals you never dream you'd set and I'm sure your confidence in and out of the box has drastically improved. That is due to the coaches ensuring that the programming is executed as it was intended to be and communicating this through visual, verbal and tactical cues all while making it fun and welcoming. It is our coaches who support new athletes in class, and take this to the next level and ensure that yes, CrossFit is for ANYONE. They show this by spending the time explaining the workout intent, scaling the workout for each person based on how he or she is moving in the warm up and what he or she is feeling like that day and continuing to check in with athletes during the workout, not just cheerleading or clock managing and demonstration of movements. CrossFit is for anyone regardless of ability, currently fitness level, age, gender, or physical limitations.

It is my, and now ultimately, our mission over the next 2 years to continue to diversify our community. [As coaches], "we are in a position to inspire others to see that they have the ability and power to change their destiny" (CrossFit.com). I want kids as young as 3 and masters over 80 years old and adaptive athletes to say "I CrossFit at Max Oxygen CrossFit Downtown" because I believe that CrossFit can help people improve their entire lives, not just their health and fitness capacity, and we have the culture and community to truthfully back this statement up. "CrossFit makes people better" -Coach Greg Glassman, CrossFit Founder.

Thank you for a 3 years. For the opportunity to learn, grow, laugh, and sweat with you.     

                                                 Coach Jess                                                                                                                                                                                                                                                                                         

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Member Monday: Meet Mak

How were you referred to MO2DT/what motivated you to join?  I actually just researched it. I was intrigued by CrossFit but never knew exactlywhat it was.  I read lots of misconceptions, which I now know are just that.  I’ve always been athletic, but I just wanted to do something different, take on a new challenge.  I looked for reviews online and read nothing but good things about MO2DT. 

 What accomplishment are you most proud of and why? As basic as it is, squat form.  I’m proud of the fact that I have good form in that movement now.

What do you spend the majority of your time doing when you aren’t at Crossfit? I’m a student at Drake.  I work full-time at United Way of Central Iowa, where I am a Project Manager.  I also am completing my Masters Degree at Drake.  I’m involved in several volunteer-based coalitions through the City of Des Moines.  I sit on several boards.  I also enjoy bike riding and going out, too.  I’m pretty social and enjoy going out and having fun.  I am going to Croatia this summer, so I’m looking forward to that.  As cliché as it sounds, I’m also looking forward to getting better here!  

Who has played a key role in helping you develop a new skill or has pushed or challenged you during a WOD?  Well, Jess was a big part of me feeling confident about CrossFit.  I did the foundations course with her.  She was critical in building a solid foundation for me, but 5:30 is my favorite time to come and that has helped, too!  There always seems to be similar faces and I enjoy that.  One key person that has actually helped me develop a skill is Coach Brett.  He was randomly walking by while I was in class working on my squat snatch form.  He noticed I was struggling when he was passing by and he took the time to work with me on it.  Within a minute of him just demonstrating the technique and talking me through it, I had it.  I remember that was how I got my squat snatch form down.

What movement are you most looking forward to improving on?

Kipping pullups.  I’m trying to get better at those for sure.  And overhead squats.  Although I’m not doing too much outside of classes to work on them by myself, the scapula pull ups we do in class has helped.  I also like to watch the prep videos on Sugarwod.  I’m big on researching, so I watch those because I can see the movements before class starts.  

 

 

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Reflections on the Open

As we head into the final Open workout for the year, here's my thoughts:

It's been a party every week! From 5am to our final heat at Friday Night Lights. You brought energy, you brought fun, you bought into the best 5 weeks of the year (only second to our Holi-Wod and Holiday events in December). It's not to say you didn't work hard, you've pushed limits, earned those PRs, crushed goals, gracefully received a few no reps as those judgement eyes were on you, gave out thousands of fist bumps, both virtually and IRL, and you laughed and smiled and met a few new friends you haven't had a chance to workout with before due to your regular class schedule.

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The After Party has been equally as fun. From Fuzzy's tacos to Confluence brews & Chipotle to Margaritaville to decorating the entire box as if we were in a float contest for a the St. Patty's Day parade, you did well very crew.

To our 8 athlete 2018 judges: Tim, Andrew, Joe Austen, Meghan, Jordyn, Alyson, Travis, Ami. You got a peek into the "other side". You took the challenge to not only perform the weekly workouts but to understand the movement standards, step up to the uncomfortable area of giving out no reps and you counted 1000s upon 1000s of jumps in 18.3. You had to balance the nerves as an athlete performing the workout to then stepping into the role of judge, which for many, is more stressful than completing the workout. A few of you have come in during morning classes to help judge, giving up the comfort of your cozy bed. A few of you have come in during lunch class to help keep the heats running smoothly so everyone could be judged and get back to work, or you've completed the workout and then immediately stepped into judgment zone for us and then returned to work. And during FNL, it's never a "who will judge next?" You're always more than ready with a clipboard and score sheet. It's given me a chance to be a coach during the Open for a few heats, it's given me a chance to step back, look at this amazing community that has been built and smile with tears in my eyes and be proud of you all. It's given Nick the chance to use his fitness to get the best shots of all the athletes, because let's be honest, we all love to see ourselves working out and maybe those photos will help explain the "what is CrossFit, again?" to our families. 

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To our coaches: Brett, Bryan, Dan, Dilon, Jamaal, Kristen, Leah, Nick, and Reid. When I asked you to step it up, to bring the best 5 Fridays for our community, to look outside of your workout and schedule and give it to them. You did. You've led our first intramural Open to being something that has even exceeded my vision for it (which you know is hard to do). You've gone from judge, to athlete, to coach, depending on the heat. You've come in on Sundays or early Monday mornings to help judge make-ups or redos, you've stayed later on Monday nights and have always held the standard on what constitutes a good rep. It starts from the top down and when you give your Friday nights to the Box, it gets noticed and it makes the Box a second home, where athletes don't want to leave, and they bring their families to...which also makes for a really late Margaritaville night :).

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To our photographer, Nick. You have the hardest job of them all. The easy part is the actual shooting of the workout, it's the hours and hours you spend editing and deleting those "won't get past the #jjp standards of good form and bad angle" You've given up a few vacation days to shoot photos during lunch class and on top of that, you get to deal with me and the late nights setting up, you take command on the constructing walls, hanging TVs, moving things around so the photos look good. You put up with my early mornings of judging and my texts of "to-bring-to-the-gym that I have forgotten at home or need from the store". #nickpilling is the MVP.

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To Morgan, the intern. Quiet but mighty. Morgan, you've stayed late Thursday nights to set up, have been at the box before 5am on Fridays, head to work all day and return to FNL, ready to go. How you manage to do the workout, I don't know, because every time I look over or go to check in, your at the front desk, working on team points, assisting others with getting questions answered, and you are our head of music manager, and you show up BIG TIME for your intramural team. You've also been interviewing a few our athletes on their experiences and it's been exciting for me to see what interview pops in my inbox each week. To say this Open has been more manageable, especially adding in more event organization and scores with the Intramural Open, is an understatement. Thank you, Morgan.

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To our community: Usually during Week 5 of the Open, I'm more than ready for it, I'm tired and over the Monday score validation, chasing you all down to get it submitted, I'm ready for the regular routine again. Not this year. I can't believe it's Week 5 already, it's gone so fast and it's been so much fun. Little sleep, lotta coffee, but much more fun. My goal for this final week is that we pack the Box with everything Max Oxygen, black and orange all the way, and I want to see our logo all over you. I want to see big smiles, fist bumps, cheers (both in voice and in clinging cans) and whatever Dave Castro has planned for us, bring the energy because you're going to PR. We'll carry over the End of Open fun to Angry Goldfish, where I'm told we will easily take it over this small, neighborhood bar that has amazing burgers.

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Thank you for an amazing Open, it's been one where we'll look back upon and be remembered as several things:  "the first one at Bell Ave", "Friday Night Lights", "the biggest Open yet", "the one where the shift happened". As I reflected on our 2017 Year in Review, I wrote that I was thrilled with the potential 2018 holds, I could feel it in my gut that it was going to be great. And it's met my expectations so far and we're not even half way into the year. So hold on, the energy doesn't stop as the last rep is counted for the 2018 Open.

Next up, the Jesus WOD, Operation Strength, ladies wine night, Bros and Beers, Viewings of "Ogar: Will of Steel" and "The Redeemed and Dominant: Fittest on Earth" oh, and an end of construction date!

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Matt's thoughts on The Open & Max Oxygen

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How were you referred to MO2DT/what motivated you to join?  

Matt:  So, I’ve been doing Crossfit with MO2DT for about 4 years.  I started off with Primal because I found a Groupon for a 90-day triaI.  I got hooked and stayed with MO2DT.

What would you say has been your biggest/most memorable accomplishment..

Matt:  It’s funny but I’d actually have to say getting comfortable doing double unders.  I don’t know why, but they were so bad for me for so long. I really struggled with them.  I got dedicated to working on them after/before WODs and attended a Double Under workshop that coach Bryan lead, and that helped.  Getting my own rope also helped!

But yeah, double unders have bothered me, but movements like muscle ups and pull ups never have.  I was also really excited when I hit my first 200# clean and jerk for the first time—I felt good about that.  

What would you say is your biggest strength?

Matt:  That’s tough because I don’t feel like I have a big “strength”-I would say running is my weakness! But handstand pushups and ring dips are two areas I would say I do well.  

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What do you do outside of Crossfit?  

 

Matt:  I work at Principal.  I go to a ton of Iowa State football and basketball games.  I follow Iowa State and try to make it to tournaments, like the Big 12 Tournament.  I enjoy biking-obviously! In the winter-snowboarding. I spend summers at the lake.  Oh, and I’m helping plan my wedding right now (even though my fiancé is doing the work on most of it).  We are getting married June 30th. I also enjoy hanging out with my dog. She takes up a lot of our time.  

 

Who has played a key role in helping you develop a new skill or pushing you during a workout?  

 

Matt:  Well, all the coaches are great.  I do remember specifically how I got my first muscle-up.  Coach Brett noticed I was struggling while I was working on them after class one day.  He broke the movement down piece by piece in a way that I could better understand what to do.  We went technique. After him taking the time to work with me one-on-one, I had it down within 20 minutes of him walking me through it.  He had me do so many progressions and we also worked on timing. I will always remember that’s how I got my first muscle-up.

 

Amy & Jordyn's take on the Open

How were you referred to MO2DT/what motivated you to join? 

Amy:  I had a membership with MaxT3, which shared a location with MO2DT. Eventually, MaxT3 members merged into MO2DT and that’s how it all started! I had done MaxT3 for a full year before CrossFit, which included a lot of the same movements, but with kettlebells, so it was an easy transition.   I’ve been doing Crossfit for about 6 years total. 

Jordyn:  At the time one of my co-workers was a crossfitter at another gym. I was running a lot to train for my first half and working out at a Snap fitness on my own. I was getting very bored doing things on my own and running out of ideas to keep my workouts varied. At the time I was considering trying it my friend was in the middle of wedding planning. She wanted to get in shape for her wedding so we joined together – accountability! I got hooked right away and the rest is history! (my future hubby might have been a huge motivator to keep me going in the beginning too)

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What accomplishment are you most proud of and why?

Amy:  Consistently coming.  Before, when I had a membership at Anytime Fitness, I either never went or didn’t know what to do when I got there. I had no accountability.  I love coming at 5 a.m because 1: it is the only time that works for me and my family and 2: it’s my only “me” time, I come for my own sanity!

When I was at Max T3, I did my first CrossFit competition and I was NOT a crossfitter. I’m also proud of getting in my first kipping pull-ups and toes-to-bar, but mostly, I’m proud of my consistency in attendance. (Not only has Amy gotten her first toes-to-bar in, she did 18.1 RX, which included 8 toes-to-bar each round!)   

Jordyn:  At the moment going at least 4-5 days a week is a success for me.

Doing pull ups was a huge accomplishment for me. It took me almost a year to get my first pull up. To me there’s something about pull ups it just feels awesome to be able to do them. Double unders was pretty cool too – that took me much longer to get!

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What do you spend the majority of your time doing when you aren’t at Crossfit? 

Amy:  Kids!  Family.  Work.  I work at ITA group in West Des Moines, where I am a Project Manager.  I manage enterprise projects internally for the company and I’ve been there 12 years.  But yeah, being a mom keeps me busy-my husband Shawn (a noon “regular”) and I have three kids-a boy and two girls.

Jordyn:  Thinking about crossfit……

I have two pups and a pretty cool fiancé that I love spending time with, however, I work full-time and go to school full-time as well as planning a wedding and in the midst of purchasing a home. So when I’m not doing any of that – I’m doing crossfit. It’s my stress relief and personal time to make myself better so I cherish it!  

 

If you had to choose between doing 18.1 again and 18.2, which one would it be and why?

Amy:  Oh-18.1.  18. 2 was brutal!  I can’t believe I thought about re-doing it!  It was terrible!  I almost cried in round 8.  So mad that I missed my clean at the end.  I was so close to getting it within the time cap.   

Jordyn:  18.2 without a doubt. I like being able to use my hands and 18.1 destroyed them – so I’m totally fine never ever doing that again!

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.  

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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.

 

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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.

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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.