Chalk Talks!

July 20th, 2017 by admin

Summer is in full swing and everyone is doing a great job making it to the gym despite crazy schedules, vacations, and lazy days at the beach!  Sometimes our coaches are busy with things between classes at the gym, making it tough to grab a coaches ear. No matter how hectic things may appear, we want to hear what you have to say!!  We have decided to open up some times throughout the week for “chalk talks”!  Sign up for a 15 minute 1-on-1 talk with a coach.  Topics up for discussion are totally up to you. 

Maybe you need some help with goal setting, or you need some ideas on how you can finally get your first muscle-up/pull-up/etc.  Concerned about injuries? Not making progress at a rate you would like? Are you “stuck” on something? Questions about programming? We want to hear from you! 

To quote one of the best movies of all time…”help me help you…..HELP ME….HELP YOU!” 

We can’t make any changes or address concerns if we don’t know about them. These chalk talks will be available starting this week and will run indefinitely.  Sign up for a time on the clip board hanging outside the PT office. 

We look forward to hearing from you!

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Josy working hard on those pause squats Tuesday

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Cat grinding through the push press yesterday

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Kasey tossing the 100 pound sandbag over her shoulder

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Reagan taking the sled for a ride

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Steve finishing his two laps during strongman class today!

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Coach Melis keeping an eye on the boys from the 5 pm class today

 

Tuesday

Tuesday

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Wednesday

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Thursday

 

Beating Those BBQ’s!!!

July 17th, 2017 by admin

Summertime is filled with BBQs, parties, and adult beverages. Our nutrition can very easily go completely off the rails. How can we enjoy our summer barbecues and parties without completely losing track of our nutrition and health?!. Here are a couple of helpful tips to keep you on track all summer long.

1. Stock up and prep the good stuff. When at the grocery store, stock up on tons of fresh fruits and veggies. Be sure when you get home to take an extra 10 minutes to pre-cut some of those fruits and veggies. You’re much more likely to reach for green bell peppers and hummus over the other bag of chips if they’re already cut and set to go. Likewise, pre-cut some fresh melon or pineapple for easy access and quick snacking. If you know you’re going to be short on time, pay a little extra and buy the store precut veggies/fruit.

2. Follow the 80/20 rule. For those of you who are happy with your current state of fitness and body composition, sticking to clean eating 80% of the time and indulging 20% will work just fine. For those of you who still want to make changes, maybe stick with the 90/10 rule, indulge just 10% of the time.  (That means that out of the 21 meals you eat in a week…only 2 involve cheats). Monday through Friday stick with meats and veggies, then Saturday and Sunday you can enjoy life (and your favorite foods) a little. Planning ahead to know the days that you’ll have special events will help you stay on course the rest of the week.

3. Make two grocery runs.  Do one shopping on Monday for the week, stocking up on all the good stuff like meats and veggies, fruit, etc.  Save buying any special weekend treats for Saturday morning.  If there’s no special treats to eat in the house, you won’t be tempted to eat any. Any extra goodies left over from the weekend, do what’s right and toss for the garbage man to pick up on Monday morning.

4. On days when there’s a special occasion, pre fuel up with lots of water and lean protein.  Odds are you’ll get your fill of carbs later that day.  Filling your belly with good protein sources and hydrating will get you started off right. 

5. Get to the gym! You know that you can’t out-train a crappy diet…but making the choice to get to the gym will leave you feeling good about yourself and one good decision often leads to more later that day.  Start things off the right way! 

6. Drink a glass of water or can of seltzer between each alcoholic drink. Choose mixers that don’t add empty calories or added sugar. Stick to club soda and fresh lime juice.  Make your own margaritas with bagged frozen strawberries and limes…or pina coladas with frozen pineapples and coconut cream rum.  Super tasty without all the added sugar!

Follow all or some of these rules and be sure to look and feel great at the beach!!!!

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The 6 am crew starting the Filthy 50

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Adriano working through his kettle bell swings

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The Sunday Endurance class getting work done!

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The 9 am class starting todays EMOM

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Lauren setting up for a snatch

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Lisa getting TALL during her lift

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Jon landing a snatch

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Working on those deficit HSPU

 

 

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Filthy 50!

 

Sunday

Sunday

 

Monday

Monday

Coach Lisa!!!!

July 13th, 2017 by admin

We wanted to give a HUGE shout out and congratulate Lisa on completing her coaching internship! She has done a phenomenal job throughout the process and has shown tremendous initiative and drive as she starts her coaching journey. She has led the coaching of our teen camps this summer and covered her first solo class on Tuesday!

Lisa’s background in teaching shines during class and her positive energy will be a huge asset to team 203! Welcome to the team Lisa!!!!

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Cathy getting after those tire flips from “Sam” on Tuesday

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Bella crushing the tire flips!

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Natalie getting the barbell around the gym during “Robin”

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Pete having fun with the sandbags at 6 am

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The tire flips were a lot more dirty on Thursday…..just ask Cat

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Awesome Kids Class today!!!!!

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Jon getting aggressive with the sandbag

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Stacey and Jax getting up the rope!!!

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Tuesday

 

Wednesday

Wednesday

 

Thursday

Thursday

On Board With Sugar WOD

July 10th, 2017 by admin

Sugar WOD seems to be a hit with everyone here at 203!  We are so excited you like it so much, we have decided to go ahead and subscribe the gym for this app!  This will be free for all of you to continue to use as an added benefit to your current membership.

It is so important for you guys to have a convenient and quick way to log your workout results and weights. We want you to see the #gainz you make every month and year here at 203!

If you haven’t already, head to the app store and download Sugar WOD.  Be sure to join CrossFit 203 and start logging results!

If you have the app, you know that our element of surprise with the daily WOD is now a thing of the past….damn!  But if you like the surprise….. just don’t look at the app before you come to the gym. For some, knowing ahead may help with preparing for the day. Either way, just remember…some of the workouts that look boring or “easy” on paper are often the most devastating. And the days you look and say to yourself…”ugh, that looks awful/stupid/I hate it” are usually the workouts you need most in your life to make you a better, more well-rounded athlete.  

The new update includes a news feed so don’t hesitate to throw out some WOD suggestions or helpful tips for the later classes!  We hope you enjoy!

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Mike locking out a thruster on Sunday morning

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Yes, Rachael suffered through her brutal workout just like the rest of you….gotta give her credit.

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Burpee pull-ups. Enough said.

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Jill having fun with the sled during a sunny Monday noon class!

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Phillip pulling that heavy sled

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Connor up to 255 on his clean and jerk!

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Miguel looked strong with that sled today

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Saturday

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Sunday

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Monday

 

Members Week

July 7th, 2017 by admin

Time for a rare Friday evening post. But we just had to announce that it’s here….Member’s Week is HERE! Many of you submitted workouts and THANK YOU to everyone who did. We have to say……some of you are sickos just like us. We saw some nasty workouts, and even a lot of the same movements in what you chose. It was surprising to see how many of you included things like wall ball, atlas stones, burpees….and it’s clear many of you love tire flips.

It was tough, but we organized the workouts and picked nine of them, starting tomorrow (Saturday), and extending to next Sunday. Trust us when we say that even the workouts we couldn’t include were really good and creative. We can tell many of you took time and thought long and hard about these workouts. Thanks again!

As a little teaser……our first workout tomorrow comes from Cathy!!!! Followed up by Rachael, Jack, Sam, Robin, Stacey, Steve, Natalie and Mike Leo.  Be sure to let them all know how much you love their WODs!! 

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Wednesday

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Thursday

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Friday

A Complete 180

July 4th, 2017 by admin

I have a confession to make. I woke up this morning and wasn’t sure if I’d even do “Murph” today. I felt awful even thinking something like that, because that workout is something important and sacred to us CrossFitters. Even non-CrossFitters typically know about that workout. But, after a few busy days with a lot going on, feeling tired and sore all morning, poor planning and working out the previous three days, I let negativity creep into my head. Maybe, for the first time in 8 years, I wouldn’t do this workout?  

Then the 203 community took over. I coached the 8:30 am crew and got all amped up watching you all battle through all that running, pull-ups, push-ups and squats. I was inspired by ALL of you, whether you did the workout RX with a weight vest, or any of the versions we offered. The adrenaline began to flow, which often happens when I coach a big class. I can’t help but get all jacked up just watching your determination.

My mindset made a complete 180. How could I possibly not do Murph? Especially after knowing his story and what he went through protecting our freedoms! Taking a rest day would have been a total cop out. I felt like an idiot that the thought even crossed my mind.

At the end of the day, I jumped in with the 10 am crew, had a great time workout out alongside you all, and beat my time from last year……which is always a good thing!

On a scheduling note, we know everyone who did Murph will be sore on Wednesday, maybe Thursday too. But, we programmed workouts that should hopefully get you moving and make you feel better (and we will give you time for plenty of mobility).

We hope you all had a great Fourth of July Holiday!

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The 8:30 am crew!

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The 10 am crew!

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The 8:30 class getting to work after the first mile run

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Pat getting his first Murph RX with a weight vest!

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Stacey and Rich hitting those pull-ups!

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Melis also got her first official RX Murph!

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Kim getting her chin over the bar

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Father-daughter air squats!

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CLOS down the home stretch escorted by these lovely ladies!

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The 10 am class getting after it

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Monday

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Murph Week

July 2nd, 2017 by admin

Thanks to Coach Rich for his fun week of workouts #BootyByBoucher!!! We had a couple long burners, some short, fast ones and a cool follow-the-leader style partner workout to finish the week on Sunday morning. We are taking a break from guest programmers because we have “Murph”  on Tuesday. So, our job this week is to have workouts planned that we can handle despite the aftermath of “Murph.” :)

A reminder that we have regular hours Monday, and Murph is Tuesday morning at 8:30 am and 10:00 am ONLY. We still have room at the 10 am class if anyone wants to join the fun. You must be signed up for a specific class time Tuesday in order to accommodate the crowds!  If you are not able to make it in Monday to sign up, just send us a quick message.

Oh, and one last note….be sure to hydrate Monday and let’s get ready for a great week everyone!!!!  

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Justin on his way up with a heavy dead lift

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Damon doing what he does best….pick things up and put them down!

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Lauren looked strong with her lifts!!!

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Props to Tony for using that awful 30-pound medicine ball on Sunday!

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Adriana locking out a clean and jerk

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Kendra and Karen working hard during Sunday’s Masters Class

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Thursday

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Friday

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Saturday

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Sunday Endurance and Partner WOD

Yoga Night!!!

June 28th, 2017 by admin

Feeling beat up from the past two weeks of programming from Coach Rich and Brian?!  Stressed from end of school year activities?!  Join us this Friday evening at 7:15 pm for Yoga! We did this last month and it was great for everyone who attended. We could ALL use some yoga in our lives and Melissa from Peace of Wellness is great at what she does. It’s FREE to all of you. And the best part?! We will incorporate a beverage or two during the session. Beer, wine…..whatever you want to sip on. It’s relaxing and you will feel like a million bucks afterwards. We have 10 people signed up and know there should be more. Sign up on the whiteboard ASAP!!!!

On another note, we hear that you are all enjoying Sugar WOD!!!! It’s an easy way to track your workouts and lifts and see how everyone does with the workouts. You can see where you stacked up against everyone else, give props to other people at the gym and recognize their effort. Being able to easily track your lifts and PR’s should be really helpful. No more rummaging through notebooks to see your old PR’s and lifts. Welcome to a more organized CrossFit experience! Let us know your thoughts on the app. The good and the bad. I’m sure there is still much to learn about it. Thanks everyone!

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Carlos flying through his pistols Tuesday

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Rachael getting under some weight!

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Kristen ripping through a set of 10 power snatches

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Moves and Lou starting the snatch/sprint WOD today

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Tuesday

 

Wednesday

Wednesday

Sugar WOD

June 26th, 2017 by admin

Once again, we are trying really hard to keep up with technology (despite our lack of knowledge in that area). We are participating in a free 2-week trial to find a new way for our community to track workouts and lifts. It’s called Sugar WOD (strange name, we know) and it’s essentially a virtual white board!. We’d love for as many of you to test this out and let us know what you think!  If you like it…we’ll go ahead and offer this as an added service to our athletes! The best part is…..after the trial, this option will be FREE to 203 members.

Sugar WOD an app for your phone and it’s an easy way to log and track your lifts, PR’s, workout times and results. And, from the looks of it, it’s a cool little on-line community. You can comment on people’s results, give a shout out if someone sets a PR, or simply give a “fist bump” if someone does well in a workout. In short, it’s an on-line whiteboard and it looks like something you will all enjoy.

What do you do? Just download the Sugar WOD app on your phone and join CrossFit 203. (If anyone has trouble doing this, let us know ASAP). Try it out. You can log your results from the workout there instead of the old pen, paper and notebooks. It’ll be easy to look up your previous PR for a workout like “Fran” or your last 1 RM back squat. We think it will be helpful to be more organized and have some fun at the same time.

Our two week trial has already started…so don’t delay in testing this out!  Try Sugar WOD and let us know how you like it!!!!  

 

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Bella looking good with those v-ups from Thursdayt

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I have a feeling Dallas will really enjoy the Strongman class

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A family affair on Friday morning!!!!!

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Stacey LOVED Coach Brian’s week of programming!

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The masters crew attacking those bikes!

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Love this pic of Mike and Kirk dying while Rita gets work done!!!!!

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Paula looking calm and strong with her lunges today

 

Not sure if Mary was a big fan of Rich's first workout of the week!

Not sure if Mary was a big fan of Rich’s first workout of the week!

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Friday

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Saturday

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Sunday

 

Monday #ButcheredByBoucher

Monday #ButcheredByBoucher

Murph is Coming

June 22nd, 2017 by admin

Yesterday was officially the first day of summer, which means the 4th of July is rapidly approaching! Yes, we are the weird gym that does the workout called “Murph” on the 4th of July instead of Memorial Day. We’ve always done Murph on the 4th since we first started back in 2007, and we have stuck with that tradition.

For our new members who may not know the significance of “Murph,” please read below.

“Murph” was first posted to CrossFit.com on August 18, 2005, in memory of Navy Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. However, we simply call the workout “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

There is a movie about his life, called “Lone Survivor.” If you have time, watch it before the 4th. You will never see the workout the same and you will bust your butt even harder than you ever imagined. The word “inspiring” doesn’t even cut it. Watch it. We have a copy at the gym if anyone wants to borrow it.

The workout is for time….

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Editors note: please be aware that only those athletes who have been consistent with gym attendance and have done Murph in under 40 minutes without a vest will be allowed to attempt with a weight vest. Coaches will be assigning appropriate scaling options for everyone.

We will be offering multiple versions of the workout, including a partner workout. If you want to partner with someone, make sure you come to the same class…or show up and we’ll find you one. We will hold classes Tuesday July 4th at 8:30 am and 10 am. We will be posting a sign-up sheet on the whiteboard in order to be sure we have enough room in each class.  Normal class schedule will be in effect Saturday thru Monday (1st-3rd)

Lastly…please make sure that you come to “Murph” hydrated. (And every workout during the summer, for that matter). Plan on a good dinner the night before, lots of water throughout the weekend, and a good sleep…not hungover from weekend parties.  We want to ensure the safe completion of this WOD for all!

See you all there!

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Loving those odd object carries!

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Amber looking strong with those sumo deadlifts!

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Mikey with a heavy pull

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Melis on her way up with a heavy lift

 

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Mike finishing up a farmer carry on Tuesday

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Mindy with her “odd object” carry

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Monday

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Tuesday

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Wednesday

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Thursday