Post-Open Thoughts from Julie


How long have you been a member of MO2DT and what motivated you to join?  

I’ve been with MO2DT for almost 2 years. At the time, I worked with Jordyn and she had joined.  She kept telling me how much I would love it.  I wanted to try it, but I kept putting it off and putting it off.  One day, I finally just decided to try it.  I completed foundations and then started coming to noon class. I absolutely loved it and basically never looked back.  I have started sporadically coming to 5:00 A.M. too lately, because of my schedule, but I usually go to noon.  I’m a nooner!

What was your favorite part about the 2018 Open?  

I think I was more relaxed this year but I had more confidence in my ability this year.  Even though I did it scaled, I did it!  I’m now more aware of what I am capable of-and what my body is capable of.  I had more of a game plan this year after the workouts were announced each Thursday night.  My endurance was much better this year, too.  

I think my favorite part was getting done with a workout and thinking “there’s no way I could have done this last year”.  It was also just great to see everyone on Friday nights.  I liked that we did it on Fridays and had a different theme each week.  The intramural aspect of it was a nice too.   The Open was really organized this year and I had a blast doing the workout at noon, then coming back after work at night to watch everyone from different classes complete the workouts.    

Who has played a key role in helping you develop a new skill or has pushed you to try something new?  

Coach Leah and Coach Brett have really helped me with my front squat form.  They had me move the bar back up off my shoulders so my elbows could be up and range of motion would be better.  Into my throat, basically.  They happened to be working out at the same time I was that day, and helped me work through it.  

Coach Jess and Coach Nick have also helped me with keeping my back straight and upright and have worked with me on my shoulders/midline not collapsing.  It doesn’t matter how long you’ve been Crossfitting-you may still need to adjust your form on something, and coaches are there to let you know when that happens-so that you can get better.  I’ve been able to squat a lot heavier since I’ve fixed my form.  

What is your life outside the box like?

I’m an Executive Assistance for a family owned company that makes fats and oils for animal feed for poultry, swine, broilers, and layers.  I also am on the marketing team there, I oversee our administration team, and I do project management.  I’m almost done with my Project Management certification, too.  

I spend a lot of time with my daughter, Marilyn and all her activities.  

I really like to cook-I enjoy meal prepping.  I love spending time with family.  We like to go to Flix Brewhouse to see movies.  I do enjoy reading.  In the summer we are lake people-we love to go to the beach!  We are outside if it is nice out, so I am looking forward to that. 

Matt's thoughts on The Open & Max Oxygen


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.  



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.


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).



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. 

Chris (top) & Dilon

Chris (top) & Dilon

Meet the Intern: Tate

1. How'd you find CrossFit?

Near the end of my Sophomore year, Josh Diehm, who is now a great friend and co-worker, was a senior in track. He asked if I would be interested in interning at CrossFit 65/69 in town. I initially didn't think I was going to do it because I was already in the interview process for another internship out of state. I ended up not getting the other internship so I told Josh I'd give it a try. He had me come in for 6 hours almost every day to shadow and work under him. Through this, the gym, atmosphere, and style of CrossFit really grew on me. After three months of interning, I attended my L1 and began coaching at 65/69, That was 1 1/2 years ago and still love it.

2. Favorite movement to teach? And to perform?

I love having teaching deadlifts, especially with newer clients. They're always so afraid and doubting of what they can do with, so when they lift 100lbs more than they ever thought, their reactions are priceless. The Clean is probably my favorite movement; it's not even really my strong suit, it just feels awesome when you get a big weight up and hit it with perfect form.

3. Tell us about yourself:

I'm originally from Albert Lea, MN. I am the baby of four boys. In high school, I played soccer, tennis, and track. I'm currently a senior a Simpson College majoring in Exercise Science with a minor in Coaching. Along with school, I run sprints on the Simpson Track & Field team and coach at CrossFit 65/69 in Indianola. (Fun Fact: I have Norway tattooed on my thigh.)

4.Favorite way to relax? 

I've got big ways I like to relax. One, is playing a pick-up game of soccer. I don't get to do it a lot, but it's relaxing and fun to just go out play. I don't have to worry about anything else while it's happening. My other one is video games, no lie. My nerd side can come out, letting me just play the game and not care about stress going on around me. They're great little escapes.

5.When will you be in  classes? 

Mondays and Wednesdays for the 6am and Noon classes, if you come in between that with 24-hour access, you'll see me too. Fridays 5 and 6am classes. (Tate is also running the Endurance Club, so you have him to think of when you are doing you're long runs :) ).

6. Best health-focused tip that's helped you? 

Don't try so hard on your diet that it makes you burnout. It's easy to jump right into eating perfect for about a week or two of intense meal prep and then being burnout with it and then fall right back to where you were. Make general changes that you can plausibly do for a while so you can stick with them. Honestly, I don't measure out my food or calories, but I have a general idea of what it is and eat decently well. I don't beat myself up over have an exact amount, but aiming for a general range. This helped me change my diet for the better in the last 4 years.

7. Biggest CrossFit accomplishment to date?

Biggest accomplishment would be giving a client a cue on a movement and seeing it improve it immediately (It "clicks" for them). It shows me that what I am teaching is working and making a positive difference to the clients.

8. Favorite benchmark WOD? 

"Crain": 2 rounds for time: 34 push-ups, 50yd sprint, 34 deadlifts, 135#, 50yd sprint, 34 box jumps, 24in, 50yd sprint, 34 C&J, 95#, 50yd sprint, 34 burpees, 50yd sprint, 34 wall ball shots, 20#, 50yd sprint, 34 pull-ups, 50yd sprint .  It was my first benchmark.


Confessions of a CrossFit Mama

Specifically for our 2 pregnant athletes, Danielle & Rose! You ladies have been amazing to watch as you progress through pregnancy, adjust your workouts as needed and even continue to PR some lifts!

Reminder: we will have The Baby WOD this Saturday beginning at 9:30am! Experience what it's like to clean around a round med ball belly and add 20# of weight to your pull ups. 


Coach Coco is guest blogging today to share with you her journeys becoming a mom who CrossFits instead of a CrossFitter who moms. For those of you who haven't met Coco, she was one of our original coaches, first doing boot camp then joining the other side (CrossFit) feel in love with it, got her L1 and became one of our regular morning coaches until she got pregnant. Pregnancy brought on extreme morning sickness so she put coaching on hold and focused on her FT job, teaching little minds. We only had her for a short time through the summer until her husband's career took her to Ohio but she comes back often and always stops in for at least 1 WOD.

It’s been almost a year since I completed the most epic AMRAPP (As Many Rounds As Possible of Pushing) of my life.  My beautiful baby boy is approaching 11-months and as the new year begins, I have spent some time looking back at my CrossFit Mama journey.  It has been full of good, bad and ugly. 

For the benefit of other CrossFit moms, moms-to-be, or anyone who wants to better empathize with those individuals in your community box, here is my story:

I can tell you that coming back to CrossFit after having a baby has been one of the hardest, most humbling experiences of my life.   BUT it has also been the most rewarding, healthy and healing journeys I’ve had.  CrossFit with a kiddo changes everything.  Everything. 

Before Titan, CrossFit was my life.  Many of you know what I’m talking about.  It almost becomes an obsession.  I would wake up in the morning focused on when I could get my WOD in for the day.  I would go back and forth trying to decide whether I liked morning or afternoon WODS better.  This was seriously my thought process - “If I go in the morning, I probably won’t be able to push as hard and won’t have any idea of what a respectable finishing time is because I’ll be one of the first ones to try it.  Plus if I do it early, I won’t have the rest of the day to look forward to it.  But if I wait until the afternoon, I may be too tired and won’t be able to push as hard and I’ll be stressing all day worrying that something might come up and I won’t be able to make it to the box.”  Like I said, obsessed. 

And I was uber competitive, in a dumb way.  I mean, I was good, but by no means an competitive, professional CrossFitter but I acted like I was the cat’s meow.  It’s actually embarrassing now that I think back on it.  

When I found out I was pregnant my first thoughts were, “Awesome.  Wait, what about CrossFit?!”  I had made some big gains that year and felt the sky was the limit.  But now I had another human being in side of me.  I knew I couldn’t keep working out in the way that I had and if I’m completely honest with you, it wasn’t just because I wanted to protect my baby.  I mean, of course I didn’t want to do anything to jeopardize the health or safety of my sweet growing bundle, but I also knew I was really competitive.  I knew I would struggle pulling back the reins during a WOD, especially when everyone around me was pushing their limits. 

I felt it would be depressing to feel my progress decline in comparison to everyone else.  Wow, that’s embarrassing to admit out loud.  Welp, I promised to give you the good, the bad and the ugly of it, folks.  I also didn’t feel that doing just 12 minutes of moderate intensity would be enough for me.  For this reason, I decided my best bet would be to create my own program of 45-60 minute moderate intensity strength and cardio at home.  That way there would be no judging eyes and I could push myself however hard I felt safe.  (A quick note on this - can we just all acknowledge what a crappy mom-judging culture we have?!). 

I so admire those women who can CrossFit through pregnancy, but I just couldn’t do it in a healthy way.  I am hopeful that next time around I will be at a better place mentally and physically to do this.  We’ll see…  Anyway, that became my new norm until Ti was born.  

I remember the day six weeks post delivery when I got the okay to start exercising again.  I drove straight to the box from the clinic. Oh, it felt SOOO good to be back in that haven. 

But it quickly became evident to me that I had lost A LOT more strength then I had realized.  Pull ups were gone.  Weight that used to feel light was now impossible to lift.  Not to mention all the new noises and other things that were occurring with HSPUs and double-unders (see, I told you it would get ugly).  I was so discouraged and honestly considered whether it was worth trying to get back into it.  I was humiliated.  Although everyone knew I had just had a baby, I still wondered whether they were thinking snide comments about me in their heads (we were, Coco, we were so excited to have you back!).  I was so humbled by it all.  I knew I wouldn’t be able to devote all my time and energy to CrossFit anymore.  Finding time to make it to the box five days a week would be a struggle now that I was working full-time and had a baby.  I would have to be okay with no longer being one of the better athletes in the gym and give up my ego.  When I decided to do that, it was like a big weight was lifted off of my shoulders (no pun intended).  For the first time in a long time, I didn’t feel pressure to perform at the top level.  I could just enjoy the community and do my best and stop comparing myself to everyone else.  And rather than focusing on how much strength I had lost, I got to relive each moment of accomplishment when I hit another milestone!  I got to experience that first strict pull ups, first Rx WOD all over again!  

Now, I’d love to insert here a before and after picture to show how incredible the fight back has been, but I have to be real with y’all - your eyes would be drawn to the stretchies and a big hole that used to be my cute belly piercing.  Ain’t nobody want to see that.  Give them a little time to fade and shrink and then we might give that a go.  

I am finally free to enjoy CrossFit as it was meant to be.  Rather than being my life, it enhances my life.  If I can’t get to the box for a WOD, it doesn’t ruin my day.  If I have to cut a WOD short because Titan needs me, I can walk away and be fine with it.  There are times when I feel my former obsession creeping up, but I can usually quickly squelch it when I realize how much richer my life is now.  I’d give 20 pounds off of my squat for Titan’s smile any day.  Although I haven’t gotten all of my former PR’s back, I am getting ever closer and I believe 2017 will bring even better PR’s and accomplishments than ever.  And if not, I’ll be okay with that.  CrossFit is amaze-balls.  But being a mom is even better.  



The Open

You've heard the coaches talking about The Open and a few have asked when Open Wednesdays would be returning. Well, this week the workouts have been building your engine in preparation for "that one" longer Open WOD, and beginning TODAY you can sign up for The 2017 Open. 

First, What's The Open?

It's a 5-week long worldwide competition against others in your specific division (by age and skill level, region, state and country). There's a free app to download that will give you stats each week on where you sit in each of these.
Each event is released live on a Thursday night here and you have until Monday at 7pm to complete the workout, submit your score and have it validated by me. We will do our workouts on Saturday morning beginning at 9am, in heats. You will be judged by a certified judge, and you will sign off on your score sheet and give me the original. You will then go home (or use the app) and submit your score. Then I see you did that and I will validate it to make sure it is the same as as the one you gave me. 

Why do I sign up, I'm not going to make the Games?

I can tell you that not one of the coaches is going to qualify for Regionals. We sign up anyways because it's a test of fitness. We like to know where we stand. It's becomes official to us, we push ourselves a little bit further out of our comfort zone. We may hit a new PR or finally get that gymnastics skills down during an Open Workout.

Ask anyone that was around for the 2016 Open, those 5 Saturday mornings are filled with fun, nerves, excitement, community, food, and Fuzzy's. For many of us, it turned into an afternoon long party to celebrate the fact that we survived another workout and discussion on what could the next week bring. These are the best 5 Saturdays of the year.

Over the next few weeks, you can expect to hear more about past Open experiences and learn more details.

But for now here's what I challenge you:

1) Sign up for The Open. If you have never made a CrossFit account, do that first. You can do that here. If you registered for The Open last year, you will have an account and you may need to get your password reset. Then you will have 5 steps to completing registration. Search for our affiliate, Max Oxygen CrossFit Downtown.

2) Share the link on your social media pages that you registered! Tell everyone you have committed to testing your fitness. 

3) Come in to the box and write your name on the black board in the front!






The Iron Legacy Charity Competition


The Iron Legacy: A Charity Competition

Join us for a 1-Day Competition in memory of a member, Zac Easter, who suffered from CTE

When: Saturday May 14th 8AM, Team Check-in begins at 7AM

All money raised will be donated in Zac’s honor to the Legacy Concussion Foundation

Cost: $20 per person ($80 per team, paid the day of)

Teams of 4 (2 males, 2 females) Limited to 15 Rx Teams & 15 Scaled Teams

  • To determine which division to be in, at least one person in your team should be able to perform the following movements & weights:
  • RX: Chest to Bar Pull ups, Double Unders, Hang Power Cleans (135/95), Thrusters (95/65, Deadlifts 225/155, KB Swings (53/35) Row, OHS (95/65)
  • Scaled: Hanging Knee Raises, Single Unders, Hang Power Cleans (95/65), Thrusters (95/65), Deadlifts (135/95), KB Swings (35/26), Row, OHS 65/45.
  • Once you have your team, I need all members’ names, your team name and what division you are in (Scaled or Rx). Please have 1 team member email this to me at jessica.cfdt@gmail.com