News & Events← Older posts August 14, 2016 News & Events, WOD | Leave a comment July 18, 2016 News & Events | Leave a comment 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 14, 2016 News & Events, WOD | 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 ← Older posts