Monday, September 22, 2014

Sept. 23, 2014 Bad Habits

     I ran across a really cool article in Box Life Magazine entitled" 21 Habits you need To Break To Be A Better Crossfitter", and I thought I would share some of those habits with our No Mercy athletes. We all are guilty of some of these from time to time, and inevitably they are hindering our performance. These are the main ones I feel are the most important. Do some self reflection as to whether eliminating some of these habits would help you become a better athlete.

1.) Placing too much focus on others: Don't get down on yourself when another athlete does well at something you struggle with. Who cares if you get last as long as you are trying to do better for yourself. Smile and come back and attack that weakness.

2.) Thinking Nutrition doesn't affect your performance: I am so guilty of this! There is a reason why top athletes spend so much energy on their fuel intake….it absolutely matters. If you are working your ass off on strength, mobility, technique, and met-con and you still feel behind perhaps your diet need some fine tuning.

3.)Talking Too Much in Class: A crossfit box is a social place and it should be, but if you are loud, obnoxious and chatting when a trainer is instructing a class it is a distraction to the trainer and the athletes that may need to learn, and lets face it we are there to learn. Don't disrupt the focus of the class.

4.)Piss poor Warm up: Get the blood flowing to your muscles and joints, and prepare yourself physically and mentally to attack a wod with the best effort you can put forth.

5)Not setting goals: Whether it be a movement to hit, a weight to achieve, or a pr time to set it gives your workouts purpose

6)Not listening to the coach: The coach is their to guide you through movement patterns to keep you safe and efficient. Not listening may get you hurt and impede your progress.

7.)Not tracking your numbers: You should record every lift, wod, pr, benchmark. Period! It gives you a platform from which to build on. Keep track of your percentages used

8.) Sacrificing Form For time: Everybody wants to dominate every single sod, but keep in mind that shitty technique with heavy weight= high rick of injury. If you get injured you can't train like you need to.

9.) Not taking Rest days: Your body will let you know when enough is enough! Let your body heal and rest once in a while It is good for the body and the mind

10.) Lack of Skill Work: Your only as strong as your weakest movement!

11.) Not Enough Sleep: Sleep provides for recovery. Make it a point to go to bed at a decent hour, sleep in a completely dark,and cool place. Strong mind and body

12.)Not giving 100% effort: To get better as an athlete demands that you work harder than you ever thought possible. When you think your pushing hard….push harder! Don't just go through the motions.If you made the effort to get to the gym you might as well give 110%. Don't waste your time.


Tuesday, September 9, 2014

September 9, 2014: JUDGE, JURY, AND EXECUTIONER

Announcements:
     This Thursday Holly, Franchise, and Alex Bookout leave for St. Cloud, MN to test ourselves against a bunch of great athletes at the 2014 Granite Games powered by Progenex. The work is done, and now it is time to represent you the amazing athletes at No Mercy. In our absence you will be in great hands with the No Mercy Staff and maybe even a few guest trainers please show them your utmost respect and welcome them. If you would like to keep track of how we are doing check out www.thegranitegames.com for scoring details.

     Check out the post Jason made on the No Mercy wod page about the importance of hitting as much of the accessory lifts as possible to really garner full benefits of the Conjugate program.

     A few athletes from No Mercy will be competing at an event this Saturday in Vandalia. The event is called smashfest . We wish you all the luck in the world. You are ready for anything they will throw at you. Make sure to wish those guys good luck when you see them.

     Very soon we will start up another in house competition series geared towards functional movements that can be done by everybody. No pressure just fun and will be a great way to ease into a competition. Stay tuned for details.

     Every once in a while I like to weigh in on something completely not crossfit related. This is a topic that is splattered all over the news and it is disturbing to say the least: Ray Rice.
Let me start by saying that domestic violence has no place in our community, and should never be tolerated. It is never ok for a man to lay hands on a woman or vice versa for that matter. Being a husband, and father of three girls it is horrible to fathom. However, I think it is disgusting that every blowhard in America is casting stones at a man they haven't met. Pictures tell a thousand words as seen in the video of Ray knocking his wife out, but nobody knows the whole story. Not a single one of us have been in his shoes and seen the life he has witnessed his entire life. Maybe right and wrong is blurred in his mind. Regardless, we are all sinners and make mistakes that we undoubtably regret. Think about this for a second.....If you went out for a fun evening of drinks with friends and got a DUI do you think you should lose your job? Should you be vilified for something that might be completely out of character?
     Ray Rice did the unthinkable and should be punished in a court of law. He should pay his debt to society, and more importantly to his wife. Apparently she has forgiven. We are all imperfect. I find it disturbing that the NFL feels like they can take away this man's right to earn a living at what he has trained his body to do his entire life....play football. The NFL has no right to play judge, jury, and executioner when it has an entire cast of characters that are felons, drug addicts, and a few that have gotten away with murder. I get it the NFL has a certain image to uphold, and I agree with a few game suspension, but to completely lose your job is wrong in my mind. I am quite sure I am the minority in this discussion but we are all entitled to our own opinion.
     I think Ray Rice needs help, he is probably a sick person that need counseling, and anger management. Get him help. He sacrifices his body and health every day he steps on that field to line the pockets of the NFL brass, and the Ravens organization. Now they all turn their back on him. It is wrong!!!! I am not that smart of a guy but I do know that we all make mistakes and we can only hope we will be forgiven. Love to hear everyone's thoughts on this.......321 go

Sunday, August 31, 2014

Monday September 1, 2014: Labor day Fun + NMCF Athlete of the Month

No Mercy CrossFit is a not just a place to workout or a place to get in shape... it's a community! It is where friendships are built and relationships are made under grueling WODs.
The community stands by you... through work outs.... and through life's issues.
NMCF  takes part in the good and the bad.  Let's come together and "LABOR" as a family. Bring your family and friends to play @ 10am for the only class of the day due to the holiday. Enjoy your day off work!!!

Labor Day Wod:
Teams of 3
30 minute AMRAP of the following:
3 leap frogs with partner
6 partner wall balls @ 20/14
9 partner deadlifts @ 315/225
12 alternating K2E
2 people will chip away at the inside work while the third athlete completes a 200 meter run. Alternate the runs.


     September 1 brings us a brand new athlete of the month at No Mercy, and I am proud to announce that I have the opportunity to choose said athlete. With that being said I have decided to award Pat Smith with that honor. 
     Pat Smith is a guy with a lot on his plate. He has a demanding job, a family, and children that are involved in numerous sports. On top of all that he manages to coach baseball and get in a workout at No Mercy a minimum of 4 times per week. Pat is a guy that I am so proud of lately for his new found commitment to better himself and to get healthier. Pat wasn't always the poster child for effort but a few months ago something clicked. He has really come on strong under the conjugate program. I wouldn't say Pat was lazy but he knows that for a long time he just "put in his time" and went through the motions. Those days are gone. The New Pat is a worker. He has dropped weight, and gotten a ton stronger on all his major lifts. He even drew up a contract with himself to hold himself accountable to put in the time at the box, eating cleaner, and skipping that nightly drink that he use to crave. That is what every coaches wishes for their athletes. That is progress.
     I always look forward to teaching any class that Pat attends because he has the uncanny ability to put things into perspective with a smile, and keep the class fun and upbeat. Pat knows he may never be top on the leader board, but it damn sure won't be from a lack of effort anymore. Pat knows he is doing this for himself and his family so that he can be the best Pat he can be. For that reason Pat Smith is the NMCF Athlete of the Month. He is a great example of what a little hard work and dedication can do for you.  I am glad that Pat is a part of our community and look forward to seeing him take his new found commitment to the next level. Job well done Pat!!!! For all your efforts please pick something from crossfit.com or rogue and we will pick up the tab. 

Thursday, August 21, 2014

Friday August 22, 2014: Spotlight member

NO MERCY CROSSFIT SPOTLIGHT MEMBER:

Joel McDaniel

Age:28

Hobbies: Working out

What do you like about crossfit: The change of pace from the normal gym routine

Why No Mercy? (in typical Joel sarcasm) Because Scotty Bryant is a major heartthrob

Favorite lift? Power Clean

Least favorite? Pistols/double unders

Favorite Benchmark? Fran

What are you most proud of since starting at No Mercy? Clean and jerk of 315

Goals? Improve on every single lift/ event at all time domains

5 items you would bring with you if staranded on a deserted island? Landree, Dilynn, Hefeweizen, one of my dogs named Pudge, Frisbee, and I guess my wife

Roadtrip destination and with who? Hofbrauhaus with whoever could handle the night!!!!

Sunday, August 17, 2014

August 18, 2014

"The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth."-Unknown

No mercy athletes:
Holly and I made a trip to Rogue yesterday and purchased more resistance bands to use on dynamic effort days. Please try to keep them in pairs and take special care to put them on the outside of bars during lifts so that they don't get tears from the rack. Also we got six new sets of collars. If you have less that 95 lbs on the bar try not to drop weight from overhead.

Making gains in the conjugate system is very dependent on performing the accessory lifts. The data is showing that you will most likely pr the majority of your lifts no matter what however the biggest pr's to date are being made by those that perform the accessory lifts regularly. The accessory lifts are key to developing lagging muscles that will boost all your lifts when they are incorporated. So by all means hit these lifts as frequently as possible.

This Saturday August 23, 2014 several No Mercy athletes are either competing or volunteering at the Ranch event put on by Practice CrossFit. It will take place at Hobart Arena, and Troy football stadium. All proceeds benefit CrossFit for Hope. Stop in and check it out. It is free to the public. First event kicks off at 8:00.

Be on the lookout in the upcoming week for new No Mercy designs that will be on Fall clothing. We will be getting thermals, sweat shirts, sweat pants, tanks, t's, Everything will be preorder and very little stock will be held so don't miss out we will be posting a sign up sheet for a week or so.

Lets have an amazing week of training!

Monday, August 11, 2014

August 12, 2014: Spotlight Member

No Mercy CrossFit Spotlight Member:
Misty Gibson- 
age 25 Hobbies: reading, running, drinking good beer lol
Favorite thing about crossfit: how challenging it is
What do I enjoy about No Mercy: The people. Everyone is so supportive, encouraging you along the way.
Favorite training movement: anything with bench
Least Favorite: snatches
Favorite Benchmark: Murph
What I am most proud of since starting at No Mercy: Box squatting over 200. Never imagined I'd be apart of the 200 club.
How long have I been training: 4 months
Goals: Bar ups, muscle ups, consistent double unders and hitting big PR's within the next 6 months.
Program a wod: 400 meter run, 25 wall balls, 25 box jumps, 25 burpees... 4 rounds for time
5 items I would take with me on a stranded island: picture of my family, toothbrush, beer, chocolate, and running shoes
Love or money: love for sure
Road trip: I would take a road trip to Destin, Florida with my husband, our kids, my parents and my sister.
Favorite wod song: Turn Down for What

Misty is making quite a name for herself as a competitor this early in her cross fit career . Can't wait to see what lies ahead for this gifted athlete. we are glad to have you at NMCF.



Sunday, August 10, 2014

August 11,2014

     Yesterday was another chance to compete. Another chance to celebrate all the hours spent training. Competition is CrossFit's gift to each of us. It provides that outlet that many of us need, and feed off of. After thinking about yesterday's throw down at Centerville CrossFit and how well each of our athletes did I realized that CrossFit is so much more than barbells and rings and burpees. CrossFit transcends generations, it allows people from all over the spectrum to come together in the common pursuit of fitness. It forges friendships that will last forever, and builds a camaraderie that will not be seen anywhere but in a box.
     Think about this... how many other sports have people that stick around to watch the last place team finish up and encourage them the whole time. How many sports do you see top athletes team up with beginners and genuinely care to see them do well. As I glanced around the gym and after each event I saw athletes lying on the ground gasping for breath in a puddle of sweat pushing themselves harder than they thought possible. Why? My best guess is because they didn't want to let their teammates down. They were willing to suffer for their friends and their teams. That is what is most important! Not who came in first place. CrossFit is so much more than that.
     We are honored to witness this everyday at No Mercy CrossFit. Our athletes are a special group that lay it on the line day in and day out. Yesterday was the coming out party of sorts for may of our athletes. Pr's all over the pace for many, improved conditioning for others, and a deeper respect for what you are capable of for everyone. The work you are putting in at the box is shining through. Great day for No Mercy Crossfit! Be proud!

Announcement: Practice CrossFit is looking for volunteers for Back at the Ranch on Aug. 23. If you wish to help out see Franchise for details.