Wednesday 03.09.16

WOM Michelle Marine

Meet March's (Alliterative) Warrior of the Month

Michelle Marine

1. Describe your athletic background. 
I don’t have much athletic background as I’ve never played competitive team sports ever. I did take up long distance running in my mid 20s and completed one full marathon in Okinawa, Japan and many more halves in Japan and Arizona. I quit running when I started having babies 12 years ago though and didn’t do anything athletic again until starting at WCF Muscatine.

2. Can you discuss the balance between juggling your kids' schedule and still finding the time to consistently train?
 It’s really hard to juggle four busy kids’ schedules and also to train consistently. The kids have afternoon or evening activities almost every week day which makes afternoons hard, and the noon class comes just a little too early in our homeschooling days. The kids and I also travel a lot so I was pretty hit and miss at CrossFit for the first year and half, only training once or twice a week if I was lucky. Sporadic training isn’t productive and really just frustrated me because I never saw much improvement and was always sore.

Dan had been bugging me for a while to go to the 5:30 am class with him, but I was resistant. Who wants to get up before 5 am? But after very little improvement in over a year, I knew the only way to get stronger was to work out in the mornings. I told Dan around Christmas to make me go with him at 5:30 am and he’s been only too happy to oblige. So far in 2016, I’ve worked out three times a week almost every single week. Working out in the mornings has been key for me and I’m actually making progress now and finally feeling stronger!

3. Favorite exercise?
Running and rowing.

4. Least favorite?
Overhead squats and burpees.

5. Goals within the next year?
I’d like to be able to do a pull-up and kick into a handstand. I’d also like to start running again and participate in a race or two.

6. I know you come from a long distance running background. Can you discuss how CrossFit has supplemented this endeavor? 
CrossFit would supplement long distance running very nicely, but I haven’t logged many miles in over 12 years. I would like to start running again this year and slowly work my way back up to a half marathon. I’m hoping it will be much easier to start running now than it was when I first began in my 20s, because I think I’m stronger now than I’ve ever been. I could be totally wrong, though. I’ll have to let you know.

7. You have a food blog that has a substantial following. Can you discuss what kind of foods give you energy and help you recover from WODs? 
The honest answer for what helps me recover is coffee, as it’s the only thing I can stomach for a couple of hours after the 5:30 am WOD. I also drink a lot of water during the WOD or in the car on the way home and I think it’s very helpful too. Overall, our diet isn’t tragic – I grow a lot of our veggies in the summer and raise egg and meat chickens. Whole foods, a diet rich in veggies, fruit, and protein gives me energy. We try to eat local, organic, and in-season, and I cook mostly from scratch. We drink a lot of green smoothies, and I like hard boiled eggs from my happy chickens. We also like nuts and eat a lot of beans. We don’t subscribe to any one diet and I also like jalapeno kettle chips, feta cheese, red wine, and carbs. So there’s always plenty of room for improvement

8. What advice do you have for newbies?
My biggest piece of advice is to show up. Most of my battle is just getting to the gym. I've found everyone at WCF Muscatine to be welcoming, helpful, and friendly. If you show up consistently, and try hard, you'll make progress.

WOD

Partner!

10 min to establish 1RM snatch

-- Rest --

Row 3000 m

100 burpees

100 toes-to-bar

10 rope climbs

WOM Wednesday 02.03.16

WOM Dustin Plemmons

Meet our February Warrior of the Month

Dustin Plemmons 

1. Describe your athletic background.
I played a lot of sports when I was younger, mostly soccer and basketball through middle school.  I also played football in middle school and high school, and a lot of pick-up basketball games at the Y.  In college: 12 oz curls.

2. Can you discuss the balance between juggling your kids' schedule and still finding the time to consistently train?
It can be difficult at times but for me it has worked to schedule workout times at the same time every week when they fit in my schedule.  Then I know what day and time and can make sure I get to the box with regularity.  I also find time on my lunch break to make it to the gym to lift and/or run.

3. Favorite exercise?
Squat clean, power clean, and deadlift. Anything with the barbell.

4. Least favorite?
Handstand push ups and wall walks

5. Goals within the next year?
Continue progressing and overcome some of my weaknesses such as handstand push ups and pistols.  Continuing adding weight and getting stronger.   I also plan on getting my first muscle up and running the Bix 7 for the first time this year.

6. You're a big Hawkeye fan. Is that where you went to school and do you think they have a shot at a basketball national title this year?
Yes. I graduated from the University of Iowa College of Business in 2001 with a BA in Marketing.  I would love to see the Hawkeyes win a national title this year.  I definitely think they have a shot.  If they can tie up a few loose ends and keep up the hot shooting and great defense, I think they will go a long way.

7. Favorite Pandora station?
Ultimate Heavy Metal

8. Do you have any advice for newbies?
I would say to just keep coming back and don't feel intimidated by what you don't know or can't do.  While everyone is very welcoming and the coaches very helpful, it can be a little overwhelming at first.  Just keep showing up, having fun, and putting in the work and it will come!

WOD

Odd couple row 5 each
--
Untimed:  

40 Rounds 

3 perfect push-ups

Monday 01.04.16

Trish "The Dish" Smith

For $50 you can get a month of fitness to kick off your new year. 

Our next on-ramp session starts TONIGHT at 6:30 PM! 

First class is FREE.

More details here.

--

Monthly CrossFit fees are DUE TODAY.

We have several ways to make remembering easier. 

Meet Our First Warrior of Month for 2016
Trish "The Dish" Smith

1. Describe your athletic background. 

In high school I played all sports, softball, volleyball, basketball, and golf. My main sport was softball, I was a catcher and caught varsity my 8th grade year through senior year!

2. Can you discuss the balance between juggling your kids' schedule and still finding the time to consistently train? 

I know I need to be in good health for myself and to give my kids a good role model.  The box is my way of relaxing and de-stressing so I make sure to make the time!  It's easy to get caught up with all your kids' activities, but it's equally important to have your own time and do what makes you happy!

3. Favorite exercise? 

Anything with squats and sandbag getups

4. Least favorite? 

JERKS and SNATCH!!! Pretty much any lift that requires throwing a bar over head!

5. Goals within the next year? 

Get better at my jerk and snatch :) Also handstand pushups!

6. Do you ever mix business and pleasure? 

NEVER!!!! I'm extremely professional that way! HAHA!

7. Favorite Pandora station? 

90's rap

8. Do you have any advice for newbies? 

I think my biggest advice is to work more on technique then getting big numbers!  I know it's great getting PRs and adding more weight but if your not doing it right in the first place you are looking to get hurt!  Also, Be consistent and patient and results will come!  I know it's easy to see everyone lifting big weights and you can get discouraged and intimated, but remember we all started at the same place!  And most importantly HAVE FUN!!!

WOD

8 Rounds

8 barbell back lunges

(4 each leg; start at 135/95 and go up each round)

3 slow strict pullups between rounds

--

3 rounds
"Explore the Space"

7 atomic thrusters (155/105)

17 hand release push-ups

Tuesday 12.08.15

Pistol Pete Seele, December WOM

Our December newsletter is now available!

Meet our December Warrior of the Month

Pistol Pete Seele

1. Describe your athletic background.
I played soccer all my life and really focused on that through high school, but I enjoy extreme sports (i.e., snowboarding, mountain biking etc.)

2. You do your accomplish life balance? 
Having a balance between going to school full time, doing CrossFit, and having other hobbies has been challenging. I think it's so important to maintain that balance and also explore different interests.

3. What is your favorite exercise? 
I like almost every exercise except... [see next question]

4. What is your least favorite exercise?
Thrusters, or rowing. They are the bane of my existence. Who invented them anyway? What a horrible person.

5. What is your favorite Pandora station for WODs?
I like AC/DC or most kinds of Rap.

6. Who is your least favorite person?
Whoever beats me in reps or weight -- that annoys me. lol.

7. What advice do you have for newbies? 
I would say that you shouldn't worry about your level of fitness going in to the gym for the first time or how fast your results come. Just by showing up you're already doing more the what most people do.

WOD

5 Rounds

6 hang cleans + 6 push press

--

10 barbell Turkish getups (5 each side)

20 seated box jumps (30"/24")

30 GHDs

40 unbroken wall balls (immediate 10 burpee penalty--one time)

50 unbroken doubleunders (immediate 10 burpee penalty--one time)

Wednesday 11.04.15

Z press Queen

Meet November's Warrior of the Month

Holly TK

1) Describe your athletic background.
I played softball until my junior year in high school. I also was a swim instructor and a waitress. Do those count? I did both as an undergrad.

2) Can you discuss the support you have received from the hospital CrossFit community?
Doug Dawson and Karla Blaser worked on me for a while before I finally gave CrossFit a try. In fact, Doug gave me a monthly pass for Christmas to give it a shot. It took me almost a year to redeem it, but hey, better late than never. The support from my co-workers at the hospital and clinic has been not only appreciated, but very inspiring too. When I run into them, the first thing we talk about is how crazy a WOD was, or how sore we are (or where we are sore). I would say the entire CrossFit community has been amazing though. Everyone is always, always, always happy for me with even the smallest gain or accomplishment, and vice-versa. I love to watch someone get a PR, like when Frank got the box record for a back squat last week. It gives me more fuel to continue on my fitness journey.

3) Favorite exercise?
Ummmm, this is a hard one. Right now I am working on pull-ups. Any exercise involving bodyweight is tough, but may be useful in the event of an apocalypse. You just never know when you will have pull yourself out of a hole, climb a rope, or carry your friend (thank you sandbag get-ups) to safety.

4) Least favorite?
Burpees and any running.

5) Favorite Pandora station?
The only time I listen to Pandora is at the box. Having said that, I like funk, jam-bands, 80's and 90's stations.

6) Do you have any advice for newbies? 

• DO NOT QUIT. Remember that first couple of weeks? Yeah, I don't want to re-live that total body cramp again and I'm sure you don't either.
• Just go. Don't make excuses - we all have a million of them. It's just an hour out of your day and the feeling when the WOD is done is amazing.
• Take pride in your accomplishments. The small gains all build on each other and before you know it, you are doing something you never thought you could do. 
• Last but not least -- pay it forward. Pretty soon, you won't be a newbie anymore. You will see the folks in the On-ramp class struggling, maybe questioning why they are there. Give them some encouragement. This is tough stuff, but so, so worth it.

WOD

9 Rounds

1 Craig Special + Jerk

--

17 min AMRAP:

200 m Run

Max reps OHS @ 95/65

Max Ring Push Ups 

Monday 10.05.15

Luke, October's WOM

$5 Yoga at WCFM is THIS SATURDAY, Oct. 10th.

12 to 1 PM with Lindsay from WellFit

--

Our October newsletter is HERE!

Meet October's Warrior of the Month

Luke "Don't Call Me Mattress" Seele 

1. Describe your athletic background.
Basically, I started playing soccer when I was six and played through high-school. In middle school I started playing basketball and football, which I also played through high school in addition to two years of track. Obviously, I also played all kinds of pick up games with my brothers, cousins, and friends.

2. What makes you drive 45 minutes to get your WOD on?
I drive 45 minutes because 1) I love CrossFit and working out and I think it's our job to take care of the body that God has given us, 2) the people you meet and get to workout with in CrossFit are totally awesome, 3) I love the new doors in fitness and abilities that CrossFit can open for you, and 4) because I want to be the best athlete/CrossFitter that I can be and that won't happen sitting at home.

3. Favorite exercise? 
My favorite exercise is doubleunders...joking :) It's tough to choose, but I would probably have to say it's the clean and jerk, and or attempting a handstand walk! 

4. Least favorite exercise?
Least favorite is either doubleunders or burpees.

5. Favorite pre-WOD food?
Favorite pre-WOD food is anything I can keep down during the workout. lol

6. Advice to newbies? 
My advice to newbies is to give it your all and don't quit. It can definitely hurt, at first especially, but to me that just means it's working. Last, HAVE FUN and never be afraid to ask for help. I guarantee that all the coaches and everyone around you is willing and happy to help!

WOD

4 Rounds

7 front squat + 13 back squat @ 60%

--

14 min cap:

1 KB swing, 1 CTB

2 KB swing, 2 CTB

3 KB swing, 3 CTB

Work your way as far up the ladder until time expires

Thursday 09.03.15

Xena (a.k.a., Sheena) our WOM for September

Let's meet our Warrior of the Month 

Sheena "Warrior Princess" Vieira

1. Why did you start CrossFit?
I first heard about CrossFit from a friend. I was intrigued, but hesitant at the same time to join. Like everyone else, I have some insecurities, and it got to the point one day where I said I either do something about it or stop complaining. So, after convincing my fiance, we both joined. I haven't looked back since. It has been the best thing I have ever done for my body and my self-confidence.

2. What is your favorite exercise?
Anything that involves a box jump is my favorite exercise, the way I see it is, you can't really screw up a box jump. :)

3. Least favorite?
My least favorite is the snatch, no matter how many times I do it, I just for some reason cannot get the form down!! (Also, don't try anything new that Jake tricks you into doing, you will end up with ball burn on your face.)

4. What are your goals, in or out of the box?
As for goals,I would like to be able to get as many pullups in a row as possible and handstand pushups without using pads. I am also excited to be competing in the upcoming competition November 7th. It makes me want to work harder and see how far I can push myself. I will try my hardest to not embarrass anyone, but I can't make any promises (sorry Holly, John, and Justin)

5. What is your advice for newbies?
My advice for newbies is to stick with it. When I first started I couldn't even lift a 35 pound bar and the first week was rough because I couldn't walk, something as simple as sitting on a toilet became a chore lol. Just continue to work your hardest and I can assure you, you will see results!! No one said it would be easy, but it is definitely rewarding.

WOD

8 Rounds

3 back squat (increase weight each round)
1 muscle up or MU progression between sets
--

18 min EMOM
50 DUs
5 deficit HSPUs

Friday 08.07.15

Warrior of the Month: Justin

Our August newsletter is now available!

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It took us a little bit to capture our elusive 

Warrior of the Month for August, Justin Hopkins, 

with the camera to feature him here. 

1. Describe your athletic background. 
I started training to a be a professional motocrosser as far back as I can remember. That was always my end game. I played football and wrestled in high school, but that was all done to stay in shape for racing. Life happened for me however, and I soon realized after many knee and back surgeries that being a professional motocrosser probably wasn't in the cards for me any longer. I still continued to lift weights and even became a personal trainer while attending WIU in Macomb.

2. Why did you start CrossFitting? 
I got fat. Plain and simple! Luckily, my fiancee, Sheena (a.k.a., Xena Warrior Princess), heard great things about CrossFit and pushed me to try it. I was hesitant at first, but I'm so glad we took the chance to try it. It is the first time Sheena was ever right about anything. Ever. LOL.

3. Favorite movement? 
Bench press.

4. Least favorite? 
Burpees, burpees and burpees. Did I mention burpees?

5. Favorite Pandora station? 
Pepper Radio.

6. Advice for newbies? 
Stick it out. CrossFit is hard. It is both physically and mentally demanding, but the reward is worth it!!

WOD

5 Rounds

5 snatch grip deadlift @ 10# over your 1RM snatch

5 hang power snatch (for speed) with 45#/35# bar

--

20 minute EMOM

Even minutes (0, 2, 4,...18): 3 back squat from the ground (225/155)

Odd minutes (1, 3, 5,...19): 10 lateral over-the-bar burpees

Thursday 07.02.15

Once a runner, always a runner.

Meet July's Warrior of the Month

Karla Blaser

1. Why did you start CrossFit? 
There were a few people from work that had been coming to CrossFit for a couple years, and they ALL kept saying how much I would enjoy it and that I should try. In 2014 the day after my son's wrestling season ended, I decided, let's see what this is all about. Most of my life I have been a runner, and ran road races for years and kept very active with my kids. When I first started CrossFit, the goal was to become a better runner and come to the box a couple times a week to change up my training routine. That didn't last.... after a week of not being able to walk down stairs, sit on the toilet, and lift my arms above my head, I was hooked! These people are insane and I dig it. A year later....I CF 5 or 6 times a week, and rarely run now. Still enjoy running some, but would rather spend my time in the box doing other stuff. Instead of running tons of road races, now my sights are on CrossFit competitions. These are so much fun, it is so enjoyable to be with other people that share the same extreme interests.

2. Favorite exercise? 
Definitely a handstand pushup! There is something so fun about those. Pretty close second is pull-ups, these have come a long way, when I first started I had some really weird form!

3. Least favorite?
Snatch....Working on it, that move is so complex and there is a lot going on there.

4. Favorite Pandora station?
Definitely like to "rock out" at the box. Favorite is Foo Fighters, huge David Grohl fan! So some 90's, Alternative, and some good ole ACDC to keep things moving.

5. Advice for newbies? 
The best advice is: You need to go to the box. That is the battle, it is mental. Don't let your insecurities keep you from coming and trying. There are going to be days when you will be frustrated, but we all feel this way and support and encourage each other. Everyone starts somewhere, but the key is you have to start. Then focus on your goals and work towards that each day, it is not easy, but all the people, friendships and relationships that have developed from the box are worth it. CrossFit has strengthened me mentally and physically I feel like I did in college. It is exciting when you see progress in yourself and in others, and it is addicting, you will want more!

WOD

7 Rounds

3 power snatch

--

50 wall balls

40 m weighted lunge (53/35)

30 GHDs

20 wall balls

10 HSPUs

Friday 06.05.15

Meet June's Warrior of the Month

Brandon Garrett

 


1. Why did you start CrossFit?

I have been training in Tae Kwon Do for about 20 years and have also been a runner for many years. I needed to switch up my workout and hopefully gain some strength to enhance my other activities, so after doing some research I decided to give CrossFit a try and I am happy I did.

2. Favorite exercise? 
There are so many to choose from but if I have to pick one, I guess I would go with box jumps. Whether I am doing them for height or they are just worked into the WOD, they always a great way to get the heart-rate up and work on leg strength and agility.

3. Least favorite?
My Least favorite exercise is hand-stand push ups, but only because I am not where I would like to be with them and just means I need to work on them more.

4. How has CrossFit impacted your martial arts training? 
 CrossFit has been an excellent supplement to my Tae Kwon Do training. I have seen an increase in my stamina and striking power since starting CrossFit.

5. Advice for newbies? 
STICK WITH IT! You are going to be tired and sore for a good long while, but after a while you start shooting past your last PRs and you will forget about how sore and tired you were.

WOD

7 Round 

2 front squat (increase weight each round)

--
"Annie Up"
7 thrusters to start each round (95/65)

50-40-30-20-10

Doubleunders

Situps

Monday 05.04.15

Om Chante WOM

Meet May's Warrior of the Month!

Chantelle Kelsall

1. Why did you start CrossFit? 
After we moved to Wilton last summer, my plan was to join the YMCA and continue my long commitment with aerobic classes, running on the treadmill, and hitting a few weights. I knew 40 was quickly approaching and when I looked in the mirror there was a feeling I needed to do something different, challenging, and maybe even exciting. Crossfit was something I had heard about but didn't know much about, and after talking to Dr. Dawson at a birthday dinner, I knew it was worth going and checking out! 

2. How does this compare to other things you have done in your athletic background? Ummmmm......nothing. The closest comparison would go back to my school years when I was a sprinter. I remember there were many track practices pushing myself to the point of complete exhaustion and occasionally leaving my lunch on the football field. Through my twenties and thirties, I kept active with running, biking, swimming, hiking, but nothing that pushed me to my limit expect once or twice a year at a local 5K race or The Bix. I am very thankful CrossFit has come my way - and it was only a few weeks at the box that I knew Crossfit was the change I needed! 

3. Favorite exercise? 
My favorite would be a WOD with a mixture of cardio and weights. I have to say there were a few exercises I dreaded seeing in a WOD, because I couldn't do them Rx or even see the the day when I would be able to. After several months at the box, the importance of commitment and determination started becoming more apparent to me - and I knew the only way to master them was to tackle them head on...and not running from them. Putting in the little extra time with a coach after a WOD or coming in for open gym to get pointers from seasoned warriors are a couple of ways I have turned some of my least favorite exercises to some of your favorites. Recently, I have started working with Kyle once a week for an hour and completing a couple mini-WODs he puts together for me to work during the week. He has been very helpful, knowledgable, and patient (thank goodness for my sake). 

4. Least favorite? 
20 lb wall balls with a 10 ft. target, and my most recent...rebound box jumps! 

5. Favorite Pandora station? 
Hip Hop 

6. Advice for newbies? 
I'm that crazy person who loves to talk about CrossFit with anyone who will listen. So... for the brave ones who have already walked through the front door...don't give up! When the morning or afternoon comes around and you feel too tired or sore, just drive your ass to the box, get out of your car and walk in! The coaches, other CrossFitters, and music will get you moving, and leave you feeling thankful for putting in a good WOD for the day!

WOD

9 Rounds

2 just-below-the-knee hang squat snatch + squat snatch from the ground

--

10 Rounds

3 snatch (135/95)

7 evil wheel with same bar

Monday 04.06.15

Guess April is this pinup's real month

Meet April's Warrior of the Month

Taelor Bohnsack

1. Why did you start CrossFit? 
I started CrossFit because my Mom and Sister always raved about it. I wanted to try it out in Des Moines, but I had the whole intimidation factor going on.  When I moved back to Muscatine they talked me into trying it, and once I had gone for a few weeks, I was hooked.  Another big factor for why I joined was so I could broaden my rivarly with Rick Pahl.  Whooping his butt in races was starting to get boring. 

2. How does this compare to other things you have done in your athletic background? 
CrossFit compares to running the most for me. When running an all-out 800 meter, you would have this deep burning in the buns and hamstrings. It would be hard to walk and sometimes even stand up. Well I thought I'd never have those feelings again (cute I know). That was until I started up CrossFit. I soon realized that the position you assume after a WOD is most likely on the ground on your back, or curled up in the fetal position. I love pushing myself past the point of comfort. It brings a sort of accomplishment when finished. CrossFit makes me push past that comfort zone daily. 

3. Favorite exercise?
Power Clean and Hang Clean are my favorite exercise. I like the fact that it's a full body exercise. I also like the exercise of beating Rick Pahl.

4. Least favorite? 
Snatch and Overhead Squat. My mobility is quite pathetic. 

5. Favorite Pandora station? 
I love me some 2 Chainz or Tyga (Rap)! Something about those lyrics are truly inspirational. Some songz help me see the world in a new light.

6. Advice for newbies?
My advice for the newbies would be not to be intimidated. Go in and talk to people. Everyone in the box is extremely nice.  Don't worry if you can't do something right away, just work on it and eventually it will come. Nobody is good at everything in CrossFit, everyone has weaknesses. My biggest advice to newbies is to have fun. Don't make it another chore you HAVE to do. You should walk into the box excited not only to get a good exercise in but also to see the people who have become your friends. You get a great sense of community when you join and start to meet people.

WOD

Every min perform 1 lift and add 10 lb
Start empty barbell and snatch as long as possible
Once you can't snatch, clean as long as possible, once you can't clean DL as long as possible. 

-- Rest --
6 rounds 

30 sec on 30 sec off row
Guy target: 150m
Girl target: 120m

Monday 03.02.15

March's WOM: Britta

Monthly CrossFit fees are DUE TODAY.

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Our March Newsletter is now available.

Meet March's Warrior of the Month

Britta Dixon

1. Why did you start CrossFit? 
Ever since I heard about CrossFit, I knew I was going to join someday. I had a calling for it. I needed to change up my workouts as I was bored with the same 'ole routines. All the hype and talk of CrossFit intrigued me to check out the local Warrior CrossFit box after I started my job with Allsteel in July 2013. That "local box" has changed my life!

2. How does this compare to other things you have done in your athletic background? 
This, by far, is the coolest athletic team, club, gym, family, and etc. that I have been a part of (SHH, don’t tell my mother!). I have always played sports and been involved with lifting, but I wanted to be a part of something different. CrossFit for me is a whole lifestyle change. Every day is a new day at the box. WCFM coaches and members have shown me so much about myself, and I will forever be grateful for the experiences and opportunities. The pure adrenaline rush and excitement I get going into the box will always keep me coming back for more!

3. Favorite exercise?
Do we have one named Britta yet?? Or Filter?? Maybe we should get on that! I thoroughly enjoy most exercises (HSPUs, Pistols, Hang Cleans, & Bench).

4. Least favorite? 
Overhead squats and a WOD that I see before getting to the box. I am not one to check out the WOD when it is posted the previous day. I despise knowing what the WOD is actually. I always want to be surprised when I get to the box. This is due to a valuable lesson I learned from Coach Sarah before Festivus. Everyone was talking about the WODs because they were posted, so of course I checked them out. After I knew what the WODs were for the event I admitted I didn’t want to participate because it didn’t sound fun. I was totally turned off from participating. Coach Sarah spoke her mind and it opened my eyes up that you can’t get better without taking on challenges and WODs that you dislike. After that experience I stick to the idea of overcoming and completing a task that you might not want to do. If I know what a WOD is in advance I will ponder it and talk myself out of wanting to take on the challenge. CrossFit, and life in general, is all about them gainz!

5. Favorite Pandora station?
Salt n Pepa

6. Advice for newbies? 
Stick to it; the golden rule. You may be dead, and you may hate it at first, but stay positive and know that it will change your life!

WOD

5 Rounds

5 deadlift every 90 seconds (increase weight each round; end at 80% 1RM)

1 rope climb

--

Partner! -- divvy up reps as needed unless otherwise stated

100 air squats

90 KB shoulder-to-overhead (53/35)

80 wall balls (20/14)

70 alternating box jumps (24"/20")

60 pullups

50 KB lunges (5 at a time)

40 hand release pushups

30 SBGUs (80/60)

Monday 02.02.15

In case you missed our Duel in the Snow between Taelor and Rick, here is a video recap.

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PALEO STARTED YESTERDAY.

Catch up on the rules here and join in!

--

Monthly CrossFit fees are due TODAY.

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Our Beginner's On-Ramp Program starts it's next cycle TONIGHT!

$25 at the door gets you 3 WODs per week for the entire month under the expert tutelage of Kyle.

And now, for February's Warrior of the month!

Jason "Give me all the tens" Wester

1. Describe your athletic background. 
I wrestled through High School, which was a long time ago. More recently my primary focus was running and other cardio activities such as swimming and biking.

2. Why did you start CrossFit? 
The main reason I started Crossfit was because as I was getting older I started to experience more injuries associated with having a weak core as well experiencing boredom with running the same routes on a daily basis.

3. Favorite exercise? 
My favorite exercises are body weight movements such as Pull Ups, Push Ups, and Dips

4. Least favorite?
Anything Overhead that involves going into a squat

5. What do you want to listen to on Pandora when you WOD?
Green Day

6. Do you have any advice for newbies? 
Check your ego at the door, no matter how strong or fit you may think you are there is always room for improvement. My biggest mistake/regret was taking four months to realize that everyone at the gym is there to help you get better, but you need to be willing to accept the feedback and work at it rather than blowing it off.

WOD

9 snatch complex--work up in weight

2 strict HSPUS between rounds

6-12-18-24
OHS 95/65
Bar facing burpees

Wednesday 01.06.15

Our January Warrior of the Month

Our January Newsletter is available NOW!

Meet January's Warrior of the Month

Paige "Paleo Queen" Bales

1. Describe your athletic background.
I do not have an athletic background unless cleaning house counts---I am very good at that when the mood strikes! Once I tried softball (back in Jr High School), but I was not very good and was only allowed to play in right field...for whatever reason the center fielder kept coming over to “my” field when the ball came my way. I was one of those kids who was always picked last for teams during gym class...My skills were elsewhere (home economics...do they even have those classes anymore?).

2. Why did you start CrossFit?
The summer of 2010 we had a family picture taken...that is when I realized how “enhanced” my figure was. Time to get in shape. I joined Curves and that worked for a year, then I joined the Y for a year. At that point I was stuck. I was no longer losing any weight, and I found what I was doing VERY DULL and was generally unmotivated to even go. Ashley Schmieg had been telling me how much I’d LOVE Crossfit and that I should try it. She kept after me the whole year I was at the Y. I was so scared. Trying something that extreme terrified me. So I enlisted my niece. Yep, me, a full grown woman, got a young High School student who shows no fear to accompany me so I wouldn’t have to figure out this foreign scary world all alone. She lasted about 4 months, but that was enough for me to have to courage to continue. That was 2 years ago and I’ve never considered stopping...well...maybe I have several times during the WOD’s, but never once when they were over!

3. Favorite exercise? 
I LOVE squat cleans. They just work for me and that makes me feel good. So many things are a struggle that doing something well encourages me.

4. Least favorite?
Wall balls...I tend to save those for last hoping time will run out so I won’t have to do many of them.

5. What do you want to listen to on Pandora when you WOD?
I don’t care much what we listen to...except when stuff comes on that I don’t really like (and that is just usually a song here and there).

6. Do you have any advice for newbies?
It’s all about you and what you want out of this. Keep the ultimate goal in front of you---especially when you think you are about to expire. Yes, you are sore, but are you stronger today than you were yesterday? Are you able to move in ways that you used to find difficult? Do you like the way you feel---aside from the soreness as a result of working muscles you didn’t realize you had? You can do anything you put your mind to, but I must say that more times than not I REALLY need the encouragement of our coaches cheering me on. They are a key piece to success in the box. Not coming from an athletic background I never realized the strength that can be gained from a massive support team all around you. I have never heard anything but positive words from our CF Family...it makes the trip to the box so much easier!!

Bonus answers:
Least favorite words: “Quick Breaks” & “It’s supposed to be hard”
Favorite words: “You got this” “Good job” “you are over half way” “almost done”
Favorite moment: The first time I ran a mile. Both Cindy and Rachel waited for me so they could cheer me on to the finish. They had to wait a bit because I was rather slow, but the fact they did that really meant a great deal to me. I love my CF Family!!

WOD

Front squat: Load bar at weight above your 1 RM. Lift off rack and hold for 15 seconds. 

Do this twice.

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4 Rounds

4 pause squats (3 seconds down, 1 second pause at bottom @ 75% 1RM)

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10 min AMRAP

5 shoulder-to-overhead (115/75)

10 deadlift (115/75)

15 box jumps/step ups (24"/20")

Tuesday 12.02.14

John "Jerzy" Martin

Our December Newsletter is now available and it. kicks. ASS.

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Meet our December Warrior of the Month

John "SeaBreezy" Martin

**EDITOR'S NOTE: Please read, then re-read and internalize, John's answer to question #5.**

1. Why did you start CrossFit?
I've been doing CrossFit off and on for about 5 years now. I have done it consistently for about a year and a half now. I started because I had some buddies who had military affiliates and would workout with them. I would go consistently for about two to three months and see great results and then stop. I would get to where I wanted to be then stop. I guess the reason I continue to go since I got off active duty is for the camaraderie. I enjoy the bond of people trying to accomplish something together.

2. How has CrossFit helped you with your military duty?
Since doing CrossFit I got my highest physical fitness test score in my 14 year career. I got a 299 out of possible 300.

3. What is your favorite Pandora station?
Pandora would be whatever the top 40 is. I enjoy singing along with the lyrics. The songs nowadays make me laugh. Who knows where they come up with this stuff.

4. What your favorite and least favorite movements or WODs?
Anything with legs...seems like no matter how much I do them they get so sore I can't walk everytime. My favorite would be any partner WOD. I feel like I always push myself harder as part of a team.

5. What is your advice for newbies?
The advice to new people is the same as everyone. You're gonna be sore. Stick with it. It gets a little better, but anyone who puts out 100% on any WOD will be sore regardless how long they have been going. Which is why my advice would be for the people who are regulars. If you honestly believe this is something you want to stick with think about how and when you push yourself. Know your body and know your limitations. Don't push a bad situation and don't always count on someone stopping you before you hurt yourself. "Chase your weakness" doesn't always mean, "do more, faster". It may simply mean work on technique which could potentially slow your reps down, but help you avoid an injury. Know your fitness goals -- not 1 rep max stuff, but overall life fitness goals. I have physical requirements for the Marine Corps that doing CrossFit helps me with. I know I will never compete in the CrossFit Games. My goal is to be active, healthy, and to not have any physical limitations in my professional or recreational life. Warrior CrossFit Muscatine is a fun place to workout and I enjoy the company around me!

WOD 

12 Rounds

2 Bench press @ 85% 1RM 

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15 min EMOM 

1 snatch plus 2 OHS, gradually increase weight

Monday 11.03.14

Emoji is November's WOM

MONTHLY CROSSFIT FEES DUE TODAY

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Warrior of the Month

Katie "Emoji" Scaapveld

1. Have you thought about a professional pinup career?
After the pin up shoot it crossed my mind from time to time to further pursue a pin up career.

2. Do you think you'll ever take one of your horses into CrossFit with you?
I have one horse in particular that thinks he's a CrossFitter already. I try to incorporate cardio with mobility in our rides. One of these days I will have to bring him in. He makes for an entertaining running partner for anyone seeking a challenge. I'm sure he can show us how to do sled pulls with greater ease.

3. If someone robbed your house, what CrossFit move would you employ to stop them?
Oh, I would for sure go SBGU then bust out some Hulk-like moves. Not that I have thought about it...wait, yes I have.

4. Any advice for newbies? 
 My advice for newbies -- stick with it. The first month or two will suck. But, once your body gets accustomed to the workouts, it will get easier to motivate yourself to go to the box. I came into CrossFit dreading pull-ups and somewhere along the line I got rid of the pull-up bands. Now I kinda like them. And always keep in mind that everyone in the box was a beginner at one time. Oh, and it's ok to mess up, wipe out, or fall. Laugh it off and get back on the bar! Keep chipping away at your weaknesses and they will become your strengths.

WOD

Super Deadlift 

1 deadlift every 10 seconds for 20 reps @ 315/225 

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"Dianabeth" 

21-15-9 

power clean (115/85)

chest to bar  

Each round separated by a 10m handstand walk

Wednesday 10.08.14

Gary ‘High Flyer’ Carpenter

Meet October's Warrior of the Month

Gary Carpenter

Describe your Athletic Background 
I have been around sports/athletics all of my life being that my father was a coach and I had an older brother who was very active in sports. I was mainly a 4-sport athlete in high school up to my sophomore year where I gave up track to play on a traveling AAU basketball team based out of Iowa City. From that point on I knew basketball was the sport I could play at the collegiate level. Once getting to that next level, I knew that I had to step my game up off the court. This is where I was introduced to some of the movements we see in CrossFit today. It was called a bigger, faster, stronger program that truly payed dividends. Through hard work and the right direction I was able to become a 4 year starter at this level.

Why Did You Start CrossFit? 
I started CrossFit when a good friend of mine (Jeff Johnson) approached me about it. At the time, I was training for an indoor triathlon and had another outdoor tri coming up. I thought that strength training would be beneficial. It once again payed off and I have been addicted to it since.

Favorite Movements?
I would say I enjoy two different movements, clean and jerks and deadlifts. Favorite WOD is "Grace".

Least favorite? 
Squat snatch and of course the dreaded burpee.

Music Preference? 
I enjoy pretty much all types of music, but would have to say on heavy days let's listen to some heavy shit!

Advice to newbies?
1) Listen to your coaches.
2) Don't worry about what your peers are doing, concentrate on what you need to do.
3) Work hard!

WOD

Back Squats

8 sets every 2 minutes

4 back squats with a 2 second pause at the bottom (increase weight each set; work up to 75% 1 RM)

3 explosive triple broad jumps immediately after racking weight

--

Alternating minutes for 21 minutes

13 KB swings (AHAP)

10 pistols

Suicides

Tuesday 09.02.14

September's WOM, Jordan

Monthly CrossFit fees were due YESTERDAY.

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Meet our September Warrior of the Month!

Jordan Raidl

Why did you start CrossFit? 
I started doing CrossFit a little over a year ago when I moved to Muscatine because I wanted to change my super unhealthy lifestyle that I was living in Texas. My Dad had gone to WCFM and raved about how great it was for your body. I was nervous so we made a deal; if I went to CrossFit 3 times a week for 90 days, or 4 times a week for 60 days, he would pay for the tattoo I wanted. I ended up loving the results and people more than I expected, and here I am a year and some months later!

Favorite WOD/exercise? 
I would have to say clean and jerks or snatches are my favorite at the moment.

Least Favorite? 
Burpees and running for sure!

Describe your athletic background. 
I was super athletic all throughout grade school -- soccer, softball, field hockey, and indoor field hockey. I started having problems with my knees in middle school which led to six knee surgeries and took me out completely. When I started CrossFit in 2013 it was the first exercise of any sort that I had done since 2008. What a way to jump back into fitness!

What are your CrossFit or other athletic goals within the next year? 
I would love to better my endurance; running, rowing and burpees. I am also determined to get a freaking muscle up!!!! I am so close every time I just cannot get my left arm all the way over!

Do you have any advice for newbies?
Although the WODs seem intimidating when your watching others pick up super heavy weights at a rapid fire pace, stick with it! Nobody started out strong and fast, but with patience and persistence comes the fluidity of movements and before you know it you are picking up the same weights as other people and much faster than the first time you tried something before. Also I know it is hard to believe, but nobody is judging you for not being the strongest or fastest. Give it your all, that is all anybody hopes to see. The suck is worth it for sure! I drank the Kool-Aid along the way, and at some unknown point in time I started really liking it!

WOD

1 RM thruster from ground

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21-15-9

Run 400 m or row 500 m to start each round

Thruster (115/75)

Dips

*1 ring muscle up = 5 dips

Monday 08.04.14

This is seriously the only photo of Tyler in action that I could find

RE: PALEO SCORE SHEETS

PLEASE DO NOT MAKE EDITS TO ANY OF THE SPREADSHEETS.

Go to File, then Make a Copy to SAVE YOUR OWN COPY OF THE SCORE SHEET.

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We have a veritable SHIT TON of events coming up this fall.

Get your calendar organized with our latest newsletter's updates!

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Meet our August Warrior of the Month

Tyler Sulzberger

Why did you start CrossFitting? 
I was always athletic in high school, but college and the ensuing years behind a desk made me realize that physical fitness doesn’t happen without the “physical” part. I went through phases of trying to get myself back into shape using gym memberships, P90X, Insanity, etc., but I would eventually fade out of it and backslide. So I was approaching another one of those phases and began exploring my options. I had heard mention of this “CrossFit” gym in town and asked a close and respected cage-fighting Marine friend o’ mine if he knew anything about it. His response: “It’s the real deal. It will take you back to wrestling practice when you felt like you were going to throw up.” That’s all it took. (Newbies, don’t worry, the feeling is short-lived and quickly superseded by a great feeling of accomplishment!)

Favorite Exercise?
Probably hand-stand push-ups. I’m really starting to like thrusters though, too. Which is weird because I’m pretty sure I hated them a month ago.

Least Favorite? 
Running. Or rowing. Or burpees. Or maybe anything that’s pretty much straight cardio. Hate it.

Athletic goals in the next year (CrossFit or otherwise)?
Reclaim my push-up record. (I’m coming for you, “other Tyler.”) Seriously though, as much as I don’t want to, I need to chase my cardio weakness. How about a 7:00 mile? (Did I mention that I hate running?)

Advice for people new to CrossFit? 
1. "Tada gun iarracht.” ("Nothing without effort." Don’t worry, I had to look it up, too) Give it at least a month. We’re all in it together and we know how you feel. Soon you’ll start to long for that post-WOD sense of accomplishment. And after a month I guarantee you’ll notice increased mobility, and that’s what it’s all about. Also, after pushing through a month’s worth of WODs next to some of the same people, I bet you’ll have some new friends. Which is good if you don’t want to annoy your other friends and family with CrossFit talk. But you’ll figure that out soon enough.

2. Create a recovery plan or a modified plan for time off from the box. If you experience an injury or life just gets busy and you’re looking to take a break from the box, consider modifying your workout instead. Maybe you only have 15-30 minutes to kill instead of an hour – try to make up a mini-WOD and do that instead. Row, air squats, pushups, situps...done. I’ve had to take time off before, and other “busy-ness” can creep into that old workout time and make two weeks turn into four before you know it. If you’re recovering from an injury, talk to a coach and I bet they’ll offer a modified workout. If you MUST take time off, decide on a “return-to-WOD” date and put it on your calendar. Set that goal and chase it!

Favorite workout music? 
Swedish House Mafia

WOD

4 Rounds 

10 close grip bench

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7 min row

Max distance in meters

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8-7-6-5-4-3-2-1 

chest-to-bar pullups

push jerk (155/105) 

*7 min cap; no rack for jerks