THIS WEEK

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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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!

18.1 & Friday Night Lights Recap

Hear how Meghan, Alyson, and Viki felt about 18.1, and why these ladies keep coming back to MO2DT (hint: this will be no surprise to you,  the coaching and community).

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 What surprised you about 18.1? 

Meghan:  How much toes-to-bar actually affected the overall workout.  That was the longest/first I’ve ever done that many toes to bar in a workout and I thought clean and jerks were oddly easy but that could be because I was taking my time.  I also noticed that a lot more people RX’d the workout than I thought would, which was good to see.

Alyson:  Nothing about the workout itself, necessarily, I mean, dumbells-duh, everyone hates those, so of course those would show up!  The event itself, I really enjoyed.   It makes it more of an “event” to do it on a Friday night, which was fun!  For me, I was surprised I didn’t have to scale because of my shoulder, especially with the dumbbell weight. 

I was sore the next day for sure, but I also thought I would be more sore.  My hands were destroyed, but my body felt, I guess better than I thought it would after that workout.

Viki:  The first thing that surprised me what how it was a workout that you could actually get through.  Like no movement was so exhausting that you couldn’t keep moving.  I was also (pleasantly) surprised that I reached my goal, which was to complete 8 rounds.  I also didn’t hate it as much as I thought I would.  I did do 18.1 during Friday Night Lights and I actually wasn’t as nervous this year as I was last year.  I was much more relaxed.  (I was so nervous last year!)

 

What lift or movement do you hope to see in an open workout this year and why?

Meghan:  Dumbell thrusters.  I’m weirdly good at them.  I might move slowly, but I feel good doing those-although I could do without the bruises on my shoulders from them!

Alyson:  I used to say “cleans” because I could rock those, but now..a deadlift ladder might be fun, or like heavy deadlifts.  It doesn’t feel like we have done a lot of those lately.  

Viki:  Ring muscle ups!  Just so that I can say I attempted (and hopefully completed) them.  I would never try them otherwise. 

 

What movement would you NOT want to see?

Meghan:  I could go without a godly amount of chest-to-bars just because I am still working on those.  That is a 2018 goal of mine-to be able to do chest-to-bar RX in a workout, but I haven’t put in as much consistent effort on that (yet). 

Alyson:  I can tell ya’ right now I don’t want to see ring dips or muscle ups, cuz I can’t do those!  I could do without the rowing, too…

Viki:  A ladder of any kind.  I don’t lift heavy-it is not my thing, so I would like to stay away from that. 

 

What is it about MO2DT that keeps you a member?  Meeting new people?  The coaches?  The tough workouts?  Results?  Socializing? 

Meghan:  I like walking out of here knowing, not necessarily that I was pushed, but I feel great.  I feel accomplished.  It helps that the people around you are just like you in that sense.  As of last month I’ve been a member over 2 years and I’ve found that the people here care, but also balance work-with-workouts.  We take it seriously-but just the right amount.  Nobody goes overboard, and I think that helps with people coming in.  It can be intimidating walking in here for the first time, and members here are really accepting.  Pretty much anytime someone comes in (new or not), someone talks to them. 

Alyson:  I think I started Crossfit in 2013 or 2014.  I’ve made some really great friends here, and I know that no matter what they have my back and I have theirs.  Anytime anyone needs something, people know they can come to me.  I haven’t seen that at any other place. Although noon class is my comfort zone, it seems like no matter what class I’m in, I’m never an “outsider”.  We do so much outside the gym too, that you get to know people from so many other classes because we constantly get together to celebrate different events/accomplishments of members.    

Something I’ve noticed a lot lately, too, is watching everyone embrace, care, and love (my daughter) Skylar when I bring her.  It’s an amazing thing to see people interact with her, and I’m so thankful for that.  On top of that, workouts themselves push me.  I feel like I’m dying but in a sick sort of way I want more!  It’s good to be pushed.  I used to be a runner, but I would never to these types of workouts on my own.  I would never have thought that I would, you know, care about what I can clean or bench press, and I would never do 7 minutes of burpees on my own.  I complain while I’m doing it, but I really enjoy it. 

My competitive side also seems to come out when I’m here, and I wouldn’t do that at like, an anytime fitness. 

 

VikiThe thing that keeps me a member is mostly the coaching.  I’ve been a member for over 2 years now.  I’ve been a member of other CrossFit gyms, but this one is by far the best.  All of our coaches are just so knowledgeable.  They all help you scale as needed but can push you at the same time.  They also genuinely care about ALL the members.  They make it a point to get to know you on a more personal level-coaches often ask me about what is going on in my life.  Little things like asking me how vacation went, makes me feel important and included. 

I also really like our programming.  I know I’ve gotten stronger because of it.  We seem to have a good balance between movements, too.  I don’t think we place an emphasis on one specific movement or lift over others. 

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How to prepare for Open Workout 18.1

If you're nervous or not super excited for the Open to begin, after reading how 2 of our MO2DT athletes and Coach Dilon prepare and what they enjoy about Open Season, you'll get EXCITED and you'll be at the box on Friday, read to go! You'll see they all mentioned the community aspect of the Open, our first After Party event is at Fuzzy's!! Find details here.

One thing they all forgot to mention was that we take high quality photos, lots of them, (thanks to Coach Nick) and get some videos of your PRs and accomplishments each week. They'll be edited, so you're muscles will be poppin' and you'll look strong and great. (note to self: brush hair).

 Andrew

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How many years have you done the CrossFit Open?

Andrew:  This year will be my fourth. 

Chris:  This will be my third year.  (I’ve been Crossfitting since September 2014)

Dilon:  I’ve (successfully) participated in the CrossFit Open 1 year.  In previous years I got sick or was coming off an injury.  I’ll also be celebrating my 6 year CrossFit anniversary in March!

 

What is the best part about participating in the CrossFit Open each year?

Andrew:  Just the extra challenge of being able to compare my scores to the entire CrossFit community. 

Chris:  Definitely the community aspect of it.  Coming in and seeing someone who has never hit a PR in some lift or seeing someone do their first chest-to-bar or muscle up is awesome.  Seeing others succeed as opposed to myself is what I look forward to.  Friendly competition is also a big part of it.  Nobody here is looking to compete at regionals, but a little friendly competition usually results in progressions (big and small). It challenges you to push yourself to be better knowing that others are doing same.

Dilon:  The gathering of everyone and the excitement.  Seeing athletes from all different classes interact.  6:00 AM classes working out with those from noon or evening classes-It’s Exciting! 

 

What is your favorite way to celebrate after an open workout? 

Andrew:  Craft beer. 

Chris:  Watching other people do the workout with a beer in my hand-I learned that from Coach Brett.

Dilon:  Going to Fuzzy’s!!  Like the last open workout of last year was a blast-we went to lunch afterwards.  That was memorable. 

 

What advice would you give to someone who is competing in the Open for the first time this year?

Andrew:  Just enjoy it and have fun. 

Chris:  It’s always harder than it actually looks.  It’s a different level of intensity.  Don’t underestimate the intensity of the workout.  We are not professionals, so don’t get discouraged.  Look at it through a lens of  “I have a 9:00-5:00 job (most likely),”.  Don’t expect to blow everyone away.  Just remember-it’s a huge community.  If I didn’t like everyone I worked out with, I wouldn’t come.  It’s not just the daily workouts and the coaches, it’s really about the community aspect of it. 

Oh-and drinking socially with everyone afterward and celebrating accentuates the community aspect.  It’s all about surprises, too.  Surprising yourself and others-Mike Maller hit his first bar muscle up in 17.2 (I think) last year.  That was cool to watch.

Dilon:  So, sign up for the Open online, games.crossfit.com.  Show up and have fun.  Don’t take it too seriously. 

 

Is there anything you do to specifically prepare for the Open workouts?

Andrew:  No I don’t change anything necessarily, I just continue to look sexy and attend evening classes.  I do take a rest day the day before I do an Open workout because my body needs a day to recover so I’m not too sore.  

Chris:  I’ll go lighter the day before.  I don’t like doing an open workout after a rest day.  I hate that.  I would do something that wouldn’t destroy my hands, though.

Dilon:  This year I’m just going to treat it like any workout since I’m coming off an injury.  In the past, I would take a rest day the day before.  Nothing at all.  Full rest day.  But, next year if training goes well and I’m healthy, I’ll treat it like a competition again. 

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 Chris (top) & Dilon

Chris (top) & Dilon

Why should I participate in the Open?

The 2018 Open is just days away! The Open is "the heart of the Games", workout with your tribe, prove your fitness! We're incredibly excited for this time of year and we hope have put "CrossFit" in your calendar for the next 5 Fridays just as we have ours.

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Notice, the blog title has the word "participate" in it. Whether you have decided to prove your fitness (Rx, Scaled, a combo of the two, or Masters) with the other athletes around the world by officially registering at  games.crossfit.com or not, we highly encourage, suggest, and pressure you to join our intramural team competition.

What exactly is the Intramural Open? Your captains will be a pair of coaches. The official draft will begin at 8pm Monday 2/19.  Watch our instastory as it goes down. On Tuesday 2/20 you'll find out which team you're on and who your captain are.  At the end of the 5 weeks, with 18.5 being our final event, the team with the most points will be declared 2018 MO2DT Intramural Champs.  Check out how you can earn points for your team here. There is also a very special award, The Spirit of the Open,  that will go to the person that demonstrates the true essence of the Open. Someone who is excited to complete the workouts, whether that week's workout is something challenging or in his or her wheelhouse, participates in the events, cheers and celebrates others accomplishments, shows up on time, is motivating, encouraging, and supportive of others and there's a smile on his or her face.  Each will the coaching staff will cast their ballot for The Spirit of the Open

Remember, this isn't about your score on the 5 workouts, if you do the workout, you will earn points for your team. If you dive into the community and get involved in the weekly events, you'll earn a lot of point for your team and you'll have the best time doing it.

You have until 7:30pm Monday to sign up to be on an intramural team, if you are not at the box Monday, please email Jess to get yourself signed up.

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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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.

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