Author Archives: Alycia← Older posts July 15, 2016
NOW is the time to get strong. We just launched our strength-based programming option! Read all about it below!
What is it?
Aspire Strong is a strength and athleticism focused version of CrossFit. It is meant to be done year-round (or throughout the year, when you want) instead of regular CrossFit classes.
Each class, we’ll perform 2-3 major lifts, followed by short, intense metcon & sprint work.
The goal is to create stronger, faster, more explosive athletes.
Classes will typically last 90 minutes, including warm-up, strength work, skill work, conditioning, and cool down.
MORE SPECIFICALLY…Every week we’ll squat twice, and regularly perform all presses, pulls and Olympic lifts. The conditioning will portion will develop speed and power, and additional high level skill work will be provided for those with extra time and a desire to improve their skills
When is it?
The Aspire Strong crew will meet in the Strength Room on:
Mondays @6pm w/ Chris Costanza
Wednesdays @6pm w/ Chris Costanza
Thursdays @6pm w/ Justin
Saturdays @10am w/ Justin
If you cannot make it to these times, you can still do the program! However, there are benefits of working in a group that you won’t get if you are always alone, so try to make it out to at least 1 or 2 of week’s workouts. This will help keep you accountable, will make sure your technique is solid, and will push you to drive yourself harder in your workouts and lifts.
The workouts are listed HERE and also in Wodify under the new Aspire Strong Program.
^^^^ SEE this week’s WODs!
Who is coaching it?
The head coaches for this program are Chris Costanza and Justin McGinley. They will be working together on program design and will each be there to coach and work out twice a week. Both Justin and Chris are very experienced CrossFitters with years of coaching experience and regional level competition experience.
Who should do this program?
This program is open to everyone in the gym who already has an understanding of the basic barbell movements and who is looking to get stronger.
It’s ideal for athletes who are looking to get more lifting volume in their workouts, who need to get stronger, who are already strong and want to focus on building power and speed, and experienced CrossFit athletes who compete throughout the year.
COMPETITORS: This is also where our competitive athletes can come to train. We will have a solid group of our best athletes in this program, and this should help everyone make improvements more quickly and safely than working out on their own.
Please note, however, that it is not JUST for competitive athletes. Some days will have Rx and Rx+ suggestions, just like our normal programming. All are welcome!
*Athletes who are looking to compete in the Open will be given additional conditioning work from November to February, to assure they are at peak conditional levels for the open. The goal of this program is NOT to replace conditioning work with strength, but rather to focus on getting stronger, faster, & more explosive, while improving technique and movement efficiency.
What is the cost of the program?
Athletes should be doing this program exclusively (rather than switching between CrossFit classes and Aspire Strong) and it requires an Unlimited membership. There is no additional cost beyond the cost of Unlimited membership.
QUESTIONS? Email Alycia firstname.lastname@example.org or Justin email@example.com to ask about the program!
Posted in News & Events | Leave a comment February 4, 2016
SELF DEFENSE CLINIC
What’s the point of muscles if you can’t use them functionally?
If someone attacked you tonight, could you defend yourself?
What if that person weighs 100lbs more than you?
If you aren’t sure, you need to come to this VERY IMPORTANT clinic at the gym.
This is our most important clinic all year. It could literally save your life. Plus, you can show off your new skills on your family/friends when they annoy you.
WHEN: Saturday, Feb 20th 11-3pm
WHO: Steve Wakefoose (former police, current gym owner, trained in S.P.E.A.R system and will be employing the elements of the Personal Defense Readiness program.)
RSVP: Go here to RSVP
PAY: $50 in cash at the door
Men & Women are both encouraged to show up.
NON-MEMBERS are also invited, so pass it along.
Sign up early to make sure you get in!
Posted in News & Events, WOD | 1 Comment February 4, 2016
Aspire is CLOSED this weekend!
Please go to DT1 for your classes:
Aspire is CLOSED this weekend for a USAW Certification Course. All classes and Open Gym will be at DT1 this weekend!
Here is our weekend schedule:
8am @ DT1 (w/ Coach Alycia)
9am @ DT1 (w/ Coach Alycia)
10am Competition Class @ DT1 ( w/ Coach Alycia)
10-12pm Open Gym (w/ Joe Mendarte)
12-2 Olympic Lifting (w/ Coach Victor) <– This is a class, NOT Open Gym style. Please show up at 12 to warm up!
We apologize for any inconvenience.
It’s fun to change things up every once in a while, and check out the other gym. Have fun.
Name — Susie Boucher
Years doing CrossFit — 2 years
Athletic Background — Soccer, Lacrosse, Distance Running
You were at the top of the PR and Attendance leaderboard in Wodify for 2015. To what do you attribute your success??! — If I skip a WOD or miss a WOD I like, I beat myself up about it all day. It’s easier for me to get up and hit the gym than to listen to my inner critic. As for the PR’s, I attribute that to the 5:30 regulars and coaches. It’s easier to push yourself when everyone around you is working so hard and when the coaches stare you down until you put the proper weight on the bar for WODs.
What is your biggest weakness — My Snatch and OHS need some major work and although I have run for years, I am pretty much a snail these days.
What are you favorite types of workouts? — Anything where I am comfortable with all the movements especially when I get to click Rx!
You attend the 5:30am class. What time do you normally go to bed during the week to make sure you get enough sleep? — I usually go to bed around 10, but I am known to fall asleep on the couch around 8 or 9 at least once a week.
Have you competed in CrossFit? What was it like? Do you recommend others compete? — I haven’t competed. I am a big scaredy pants! (Owner’s Edit: Someone PLEASE get Susie to compete!!!)
How many days/week do you normally come to the gym? — 5 days a week.
What do you like to do on your rest days? (non CrossFit hobbies) — I like to spend time with my kiddos and husband, read, and watch ridiculous amounts of reality TV and cooking shows.
What are your 2016 Goals? — I want to be more consistent with linking my double unders together. I hover around 20-25 in a row out of the gate and then it’s pretty much downhill. I would also like to become more fluid in my pull-ups. I know I need to push back off the bar to keep my momentum, but knowing it and actually doing it are two different things.
Are you doing the Nutrition Challenge right now? Why or why not? What is your typical diet like? — I am not doing the Nutrition Challenge. I have never tried any type of structured eating plan. I am a decent eater — salads, greek yogurt — and I try to do organic fruits, veggies, and meat when possible. My biggest weakness is my sweet tooth and nighttime snacking, but it’s a work in progress.
What is your favorite “Cheat meal”? — Anything that has wine served along side it and ends with dessert.
What is your favorite music to work out to? — I like all types of music from Nirvana and Pearl Jam to DMX and Old School Rap. As long as there is music on in the gym, I am good.
Who do you “chase” in WODs? — Have you seen the 5:30 class? They are all amazing! I will say I strive to be more like Anne and Meredith — they are both super versatile and put up consistently sick performances.
Posted in News & Events, Personal Stories | 2 Comments December 20, 2015
Years doing CrossFit: 2 years
Athletic Background and Experience: Played baseball through high school then just the normal gym thing everyone does
What’s one thing that not many people at the gym know about you? I’m a huge country music fan even though the only music I play at the gym is usually rap.
Why did you start doing CrossFit? I wanted to try something different than just going to the gym and lifting by myself with headphones on.
What keeps you motivated? Why do you work out? Just working out with others especially the guys in the morning.
What goes through your head when you are doing a max lift? Pretty much nothing but right before hitting the lift I’m thinking I can do it, I’ve put the work in already and this shouldn’t be a problem.
What is your absolute favorite movement? Anything heavy, I’m a guy. But I love the olympic lifts and of course squats are always fun.
What’s your least favorite lift and why? Do double unders count?
What would your dream WOD be? Something involving heavy dumbbell snatches and high box jumps.
If you could WOD with any famous CrossFit athlete, who would it be, and why? Ben Smith or Mat Fraser would be fun. Their engines don’t stop and I know they’d be up for doing anything.
Which famous athletes (not CrossFit) do you look up to, and why? JJ Watt (football player, Houston Texans), just for his work ethic and how he’s the best at his job but still keeps working and killing it.
What is your favorite song to work out to right now? Jay-Z “Public Service Announcement.” I figure if Tom Brady can come out to it so can I.
Tell us about your sleeping/eating/supplement regimen. Usually get 8 hours of sleep which means I’m in bed early to make it to 5:30am class. I’m pretty much strictly Paleo. I take a few supplements like an Omega, a joint supplement and something to minimize lactic acid. And then your typical pre and post drinks. I’ve also started incorporating a ten minute ice bath in my weekly recovery.
What CrossFit toy would you want for Christmas? (ie: whats on the top of your equipment wish list): I’m dying to get a D-Ball, which is similar to a medicine ball but it’s rubber and weighs at least 100-150lbs. Hint hint if anyone’s reading this.
What are your fitness goals for 2016? Just to keep improving and getting stronger and faster.Posted in News & Events, Personal Stories | Leave a comment December 1, 2015
December is NO BANDS month!
If you are working on pull ups, we are going to switch things up to help you reach your goals faster. By incorporating variety, we will be working on ALL of the muscles and movements needed to get you your first pull up!
Here’s the deal, if you currently use ANY bands at all to do your pull ups in metcons, you will be switching to the options below for the next month, and keeping them in the mix after that.
If you use a GREY band or thicker, you will be switching to Ring Rows.
This video shows EASIER rings rows, HARDER rings rows, and SLOPPY ring rows (don’t do these kind).
As the ring rows get easier, move your feet forward, and/or lower the rings.
- Keep your body as tight as possible
- Tip your toes up toward the ceiling
- Pull all the way to your shoulders, and lower to straight arms
If you use ORANGE or RED bands (NOT grey), please use the following options:
JUMPING PULL UPS
This video shows them done at WRIST height (area beneath wrists touch the bar when standing straight) without negative, WRIST height with negative, and HAND height.
-Arms are straight to start. Look straight ahead with chin over the bar at the top
-Position your feet directly under the pull up bar
-If you do the negative, lower slowly under your arms are straight, without feet touching the ground for support.
JUMPING PULL UPS FROM BELOW THE BAR
-Start with fingertips below the bar.
-When you grab the bar, make sure you don’t start with an excessive bend in the arms (ie: dont jump to halfway up the pull up)
BARBELL or RING FOOT SUPPORTED PULL UP
This can be done by setting up a barbell at the height of your wrists as you sit on the ground with hands above your head OR with rings at that same height. This video shows some reps at the end that are SLOPPY. Don’t do those kind!
-Keep heels on the ground as needed, and whole foot on the ground if you need more help from the legs.
-Keep hips DOWN. Resist the urge you straighten your body out like a plank. Make the movement look more like a pull up and less like a laying down ring row.
REMEMBER, no matter which option you choose to do on any give day, or how hard you decide to make them feel for yourself, there IS NO ONE WAY to get you pull up. Plenty of people have gotten them using the bands, but plenty have not. So we’re making sure that everyone gets a fair chance at seeing all the options and which work for them!
Questions? Ask Alycia, Justin or Matt. And in class, any coach can help you further modify or scale up or down or remind you of what to do.Posted in News & Events, Uncategorized, WOD | Leave a comment November 25, 2015
Every day or every year, we are thankful. We might not always say it, but the gym is the best thing that has happened to us and we are grateful every day for the opportunity to bring CrossFit, PRs, gains, self -improvement, and happiness to those around us.
This year, we are thankful for those who are new to the gym and have made it through those first few tough months were everything feels awkward, every workout is hard, and every lift is heavy.
This year, we are thankful for those special few members who have stuck with us for FIVE YEARS since our early days of running the gym out of a one car garage, on a front lawn, and in the street.
This year, we are thankful for Brad and Meredith Stadler for presenting us with the challenge and opportunity of managing a second gym, and thus bringing CrossFit to double the amount of people.
This year, we are thankful for our coaches who are committed to learning, improving, educating, motivating, and creating an intense atmosphere while keeping our athletes safe.
This year, we are thankful for those members who committed to writing their end of year goals on the whiteboard for everyone to see, and who stay after class day after day, working their way toward their goals, and in some cases, exceeding them early.
This year, we are thankful for our members who donated their food to those in need. Altogether, we raised 1,500lbs of food for area families and individuals.
This year, we are thankful for the members who bought their friends and family members out to take a free class, and did their part to help spread the word about CrossFit.
This year, we are thankful for those who took our nutrition advice and made changes to their diet and lifestyle. They are looking, feeling and performing better every day!
This year, we are thankful for our core members who stay after class and cheer on the next class,or who yell the loudest and offer a shoulder to lean on when workouts don’t go as planned.
This year, we are thankful for our monster athletes who show the others what is possible. The small and committed group who chooses to go above and beyond what is asked of them, and shows up day after day, ignoring excuses and focusing on the big picture.
This year, we are thankful for the DT1 members from other gyms that closed. Your community is still in tact, and we are excited to see how this new, larger group will become the new core group at DT1. Your willingness to adapt has not gone unnoticed!
This year, we are thankful for the EVERYONE who has walked through our doors, taken our classes, added to the positive atmosphere, worked hard, and left feeling better about themselves than when they walked in.
Alycia & JustinPosted in News & Events | Leave a comment October 19, 2015
Name Joey Andalora, 21 years old.
Years doing crossfit: 9 Months
How many times/week do you come? Just upgraded to Unlimited. 12:00 class
Athletic Background: Swimming, Track, Football, Lacrosse are some of my favorites.
Most frustrating part of CrossFit when you first started: Starting and staying at low weights when I was learning the technique of all the movements. I came into crossfit so use to being natural at everything I did involving sports.
I had a hard time easing into the sport and taking it slow. Looking back, I am glad I did take the time to learn and I am appreciative of all the coaching and time the instructors put into me.
One movement that you used to hate, but now you love: Clean and jerks. I have always envied Olympic lifters because of how cool all the lifts looked. I had never tried cleans or snatches before in my life until I started crossfit.
About 4 or so months into being at Aspire, I came to a 12:00 class on a Friday that Marisa was coaching. The strength part of class was EMOM Clean and Jerk. I think I was using 95 pounds which I though was heavy at the time. In middle of the EMOM, Marisa told me to hold her dog as she proceeded to use my weight as an example to show someone something. I made it my goal from that point on, that the next time clean and jerks were the strength, that Marisa wouldn’t be able to destroy my bar (with such ease and no warm up while I was holding her dog) as an example again. Thank you for the little push of motivation!
Favorite metcon (or type of metcon): Adderall (Minutes 0-10, 1 mile run & max rep clean and jerk 135. Rest 3 minutes. Minutes 13-21, 800 meter run & max rep snatches 115. Rest 3 minutes. Minutes 24-30, 400 meter run & max rep thruster 95)
One movement that you still struggle with the most: Overhead squat. When I first started I couldn’t overhead squat a PVC pole. I have upgraded to a regular bar and put weight on it but there’s still room for more improvement on the mobility side.
What are you concentrating on now? (getting stronger, squats, etc): Squats. I have track legs (long, skinny and weak). I need to come weekly to squat day for sure.
What’s your fitness goal for this time next year? My biggest goal is really to just improve in every aspect of CrossFit. When I get serious about something, I want to dominate it and do the best I can. I guess that would ultimately be to have no weaknesses in crossfit and see what happens from there.
You’ve competed in Test Your Metal and the Rookie Rumble. Tell us about those, and what you learned about competing, fitness and about yourself, as a result. From the age of 6- 18, I competed every season in multiple sports. Test Your Metal was the first thing I competed in, in that 2 years since I graduated high school. I didn’t realize how much I missed competition. CrossFit is such a diverse sport and each comp is a makeup of multiple movements. Every other sport is the same thing for a whole game. Or the same movement for a whole race. The way you strategize in your head before a workout is like no other sport. Its as fun as it is challenging and that’s what I love about CrossFit. Both competitions were so much fun. Hanging out with your teammates and the people you workout with is an awesome time.
Whats your favorite type of music to listen to when you work out? Remixes. Anything that’s loud and catchy. I love when a remix to a song I like comes on because it takes my mind off the physical pain im in for a split second and that’s all I need at the time.
What’s your favorite way to warm up or whats your favorite stretch? I love walking in and getting on the foam roller and just losing up and cracking my back. Runners stretch is my go to stretch. And obviously a solid 400 meter jog is always nice.
How do you get pumped up for a workout or a lift? I usually look around at the people im working out with to get me pumped up because I just love to compete.
How has CrossFit helped you in your regular life outside of the gym? CrossFit has helped me in more ways than I could have ever imagined. My confidence has skyrocketed since I started just because of my overall fitness. Im in the best overall shape of my life witch is a total confidence boost.
It sounds cliché, but it’s the one stress free hour of my day. The one hour where I can just turn my phone off and be at peace while im there. Looking forward to a workout after class or work, definitely helps move the day along.
What are your hobbies, besides CrossFit? My hobbies are sports. I coach two swim teams year round so swimming is for sure one of my hobbies. Im obsessed with football and the NFL and other than that, I love to watch documentaries, mostly sport documentaries but ill watch anything if it’s a true story. I like to hang out with friends and go out. If eating counts than I guess that would be a hobby too.
What would you tell someone to get them to try CrossFit? I would tell them exactly how I got into CrossFit. Start by searching “The CrossFit Games” on YouTube and watch every video of every pro competitor from there. They’d be hooked in no time.Posted in News & Events, Personal Stories | Leave a comment July 24, 2015
Congratulations to Andrea Duncan, Aspire’s August Member of the month! Andrea came to our gym two years ago with her fiance. She was there for support and because she thought it would be a fun departure from her regular routine. She has always paid particular attention to form, and has been a great listener when it comes to taking tips from coaches.
Within the last year, however, she has gone from the quiet girl in class to one of our fastest improving women at the gym! Not only is she super speedy and great at the endurance workouts, she has really made some impressive progress to her lifts and her focus in the gym. You can catch her doing the extra credit or working on her goals while she isn’t killing it in the metcons! Congratulations, Andrea. Well deserved! We can’t wait to see your progress over the next year!
NAME Andrea Duncan
YEARS doing CrossFit Almost 2 years
Why did you first start CrossFit? I heard about Crossfit from a friend and wanted to buy a month for my fiancé as a birthday present. I went with him to a free class to check it out and really liked it. I’ve always been active…with running and dancing…and had been on a belly dance team before I moved to South Jersey two years ago, but couldn’t find a dance class or team that had what I wanted down here. I really wanted something to keep me fit. I think Crossfit is perfect because I love the intensity, the mix of strength and cardio, and really need the structure of attending classes to keep me motivated.
What were your favorite movements when you first started? Have they changed over time? When I first started, I really loved back squats because I understood the concept of them and didn’t need to think too much about what I was doing. I hated any technical lifts that required speed and using momentum. Now, I have learned to enjoy lifts like cleans and jerks a lot better than when I first started. I still have a lot to learn, but enjoy the feeling when I have executed the movement correctly…it feels like a real accomplishment.
Which types of workouts are you favorite/best? I love any workouts that involve a lot of cardio…runs, burpees, wallballs, box jumps, etc. I also love/hate the crazy long metcons like 12 Days of Christmas and Filthy Fifty. They are so awful, but there’s something great about feeling completely exhausted when you’re done.
You are a really fast runner. What do you attribute that to? I learned how to run in high school on the track and cross country teams. I’ve continued running since, but never on a team again…just on my own or with friends. I think it’s just something I have to keep doing so my body never forgets how to pace itself and breathe. The inhaler also helps.
Tell us about your strength gains/focus over time. When/why did you start to push yourself harder and make strength gains? Compared to how I was when I first started Crossfit, I am lifting weights and doing things I never thought I could have done strength-wise. I have come a long way not only with how much weight I can lift, but also with paying attention to good form. I attribute all that to the coaches here…everyone is so awesome and dedicated to making every one of us improve, while still doing so safely.
What type of music do you like to listen to while you are running or doing CrossFit? I usually don’t listen to music when I run only because I get so distracted by earbuds always falling out of my ears! I like a lot of the music that’s playing at the gym, but love Fall Out Boy’s “The Phoenix”…I think that’s my jam.
What’s your favorite warm up to do? There’s nothing like a little 400m run and some stretching.
If you could do a WOD with one celebrity or character from a TV show/movie, who would it be? Thor, for sure.
What do you like to do in your spare time, other than CrossFit? I like to paint and draw. I’m kind of a granny and knit/crochet a lot. Also, when I get the chance, I volunteer at a cat shelter.
How has CrossFit helped you in other aspects of you life? It’s given me a lot of confidence. It’s really addicting and I feel like the rush you get after a workout is always motivating me to want to do other activities and improve myself in other ways, too.
What advice would you give to a beginner who has never done any weight lifting before? Two years ago, I was apprehensive about weight lifting…I had definitely never done it before (other than my little 5 lb. dumbbells in the comfort of my living room with my workout DVD playing). I remember the night I went to inquire about joining and seeing lots of women lifting barbells full of weights. I was so impressed and wanted to learn how to be strong like that! Crossfit has been perfect for that. The coaches will make sure that you learn at a pace that is good for you and will never put you in a position where you can get hurt. You will find that if you put in the time and want to improve, you will.
Posted in News & Events, Personal Stories | Leave a comment May 31, 2015
We’ve all been there. We start a healthy habit, athletic endeavor, or skill-based hobby. At first, it’s going well. It’s all new and we love it. Then, somewhere along the way, we get frustrated and end up”taking a break”, never to return again.
We didn’t plan for success.
We planned for the start, but not for the work that’s put into the middle and the end.
Let’s change it up a bit.
Let’s start from the end and work our way back.
This week in the gym, you will be given a goal Setting Worksheet which will outline ONE main goal that you will accomplish by the end of the year.
This worksheet will help you describe your MAIN goal, you current status at it, and how much time per week you plan on investing on reaching your goal.
On you’ve filled it out, hand it to your coach. We will collect and review all goal sheets and get them back to you with strategies, movements, mini-goals, and a timeline to help you reach your goal by 12/31/15.
Finally, you will be able to say that you picked something to accomplish, you broke it down into manageable chunks, you checked your progress and you accomplished your goal.
Your coaches will be checking in on your progress, asking you what you are working on, and will be available for extra help or assistance with your skills and lifts.
The best part of this is that you won’t have to sacrifice any other parts of your workouts to accomplish your goals. You’ll be getting PRs in all aspects of your training, in addition to working on your main goal!
Just as you won’t get fit by watching the CF Games on ESPN, you also won’t accomplish your goal by reading your assigned work. You need to DO THE WORK!
Let do this!!!Posted in News & Events | Leave a comment ← Older posts