Friday, January 23, 2015

Saturday Jan. 24, 2015

FREE COMMUNITY WOD 9AM……..BRING FAMILY AND FRIENDS

PARTNER UP
6 MIN AMRAPS
MINUTES 0-6
20 HAND RELEASE PUSH-UPS
2 ROPE CLIMBS

REST 1 MINUTE

MINUTES 7-13
10 BURPEE PARTNER WALL BALLS
10 POWER CLEANS @ 135/95

REST 1 MINUTE

MINUTES 14-20
20 KB SWINGS @ 53/35
20 PULL-UPS



Thursday, January 15, 2015

Friday, January 16, 2015

     Unless you have been under a rock you are aware that the 2015 version of the Worldwide Open is upon us. Registration is open now. Whether you are a newbie or a 10 year veteran this is CrossFit's gift to all of us. The open is the icing on the cake, the chance to see where you stack up against your peers. There is something for everyone this year with standard divisions available, masters divisions, and new this year a scaled division so there is no excuse to not sign up. Sign up for yourself, sign up to help contribute to team No Mercy, and be a part of something awesome. Every year we come together as a community, we laugh, we cry, and we overcome as a family. Almost to a man/woman you will achieve something you didn't think possible and we do it as a family every Friday evening.
     The process is simple….simply go to www.crossfit.com and click on crossfit games and register as an athlete. Sign up under No Mercy CrossFit as you affiliate and No Mercy as your team. Everyone can play and needs to. You put the work in all year long, and this is your chance to do a workout that the entire world will be doing and that is something special. I am excited to do this with each of you, and I hope that you are stoked to throw down as well. This is truly the best time of year for every crossfitter regardless of your current abilities. Anything can happen when 321 go kicks off. Hopefully No Mercy will qualify an individual or a team to the next level (regionals), but if not we will still have fun and keep working hard. Sign up Now!!!!!!!
     Don't forget to stop out at the gym and volunteer or just spectate this Saturday for the Battle of The Couples. Scaled events kick off at 8:20 am. See ya then!!!




Sunday, January 11, 2015

January 12, 2015

This is an exciting week for No Mercy CrossFit as we gear up for over 100 athletes to invade our box for the first ever "Battle of The Couples Throwdown". Much work has been put into this endeavor and I would be remiss to not issue a huge Thank you to the entire Staff for all the work you have put in to make this a success. Special Thanks to Heather McCormick for being the event planner and doing such a thorough job. An event like this would not be possible with such a dedicated staff and an understanding community. Thank you in advance to all the volunteers for devoting your time to judge, help clean, organize run registration, equipment setup, and tear down. We hope we have left no stone unturned. If you are not competing and have yet to volunteer I am sure we can find you a task to do.

Due to the event set up we will not be holding any afternoon classes on Friday Jan. 16th. Thank you for your understanding. We will still be holding 6am and 9am classes that day. 

We would like to wish all the amazing athletes best of luck, if this is your first competition soak it all in and have some fun. You will learn so much about yourself and will surpass any expectation that you have for yourself. If you aren't doing anything Saturday morning stop in and encourage the amazing community. First heat of competition kicks off at 8:20 sharp. The always entertaining DJ Scratch-N-Snatch will be on hand to keep the party jumping.

Monday, January 5, 2015

January 6, 2015

Please welcome the newest member of the training staff: Mr. Dustin Brown
Dustin teaches mostly 6 am classes and is always enthusiastic and happy to share his knowledge. We are lucky to have you at No Mercy!!!!


Dustin Brown
CrossFit Level 1;  Broga Certified;  CPR, AED & First Aid Certified

Dustin has always been an athlete. In high school he excelled in wrestling, baseball and football – but not since high school has he experienced the camaraderie, intensity, or competition (with himself and others) as he has with CrossFit.

Dustin began his journey with CrossFit in August 2011 after fearing that his wife, Amanda – who had been crossfitting for 5 months – would become stronger than him. Her passion for CrossFit let him know that this was something more than a new fitness craze.  He gave it a try and ended up flat on his back after his first CrossFit wod. The rest is history. 

Dustin received his Level One CrossFit Cert in March 2011 and his certification as a Broga Yoga Teacher in November 2014. In addition to being a CrossFit trainer, Dustin holds an Associate’s degree from the University of Toledo and works in Sales at IDG in Sidney. He is also a partner with his wife Amanda, who owns balanceYoga by amanda in Piqua. His passions are his family, fitness and fun. Dustin is excited to be a No Mercy Trainer and to share his passion for CrossFit with others.

                                                   


No Mercy is adding new toys today. Make friends with this amazing piece of equipment. Don't overdue the weight until you get comfortable. Here is a video demo of how to use this reverse hyper. When done on a regular basis watch your deadlift, and squats jump way up. Enjoy!!!! We have also added two brand new rowers to our fleet. Who is finishing the 10k weekly challenge?????

Sunday, January 4, 2015

No Mercy CrossFit Athlete of The Month

The No Mercy CrossFit Athlete of the month for January 2015 was chosen by trainer Jason Moore and we are extremely pleased with his choice of Val Schulte. 


"My pick for athlete of the month is someone that I think a lot of people haven't had the chance to workout with. You probably see her name on the board everyday and she usually sets the bar for the rest of the classes. She is someone I have got to watch improve everyday since day one. My pick is val.

Val is a trainers dream client. She is naturally talented and catches on to things  quickly. She is always looking for advice and asking questions so she can improve. It's hard to find someone with the dedication that Val has. I can't tell you how many times she has shown up at 6 am and said she been up all night delivering babies but rather than go home and sleep she comes to the gym. This work ethic has really shown not only in her performance but also her confidence. You use to only see her at 6 am but lately you've seen her on Saturdays and even some evenings. Val finished second at her first comp hanging in there with some of the top women in her age group. It didn't take long before she signed up again for another rx comp. I'm excited to see what this year will bring for her as I think she can make a good run in the masters open this year. Good job Val and keep up the hard work".


Val is a rare athlete that has that killer instinct inside of her that makes her naturally gravitate toward the competition floor and the sky is the limit to have far she can go. Holly and I had the privilege to watch Val's first comp and was in awe at how well she did, and didn't get rattled even though she claimed to be nervous.  I don't say this often and when I do it is with caution, but I would be shocked if Val doesn't make a run at the masters games in the near future. Val is a real pleasure to have in class, always supportive of her peers, and hits auxiliary lifts on her own without any nudging from the trainers. We are so lucky to call her a No Mercy Athlete. Thank you for your work ethic,and your attention to detail, you are truly a coaches dream. For all your efforts please choose something from www.roguefitness.com or the cross fit store and we will pick up the tab. Congrats!


January 5, 2014
Wod 1:
3 RM Fronts Squat (No Box, bands or chains today)

Wod 2:
7 minute AMRAP
2 Front Squats @ 95/65
2 HSPU
*****Add 2 reps to each movement each round****


                                                   

Thursday, January 1, 2015

January 1, 2015: HAPPY NEW YEAR

The New Year is here!!!! Out with the old and in with the new right. Perfect opportunity to reflect on where we are at in life and set goals for the New Year. It is also the perfect opportunity to dissect what we do well and what we struggle with. This relates to CrossFit, business, relationships, and life in general.

After lengthy discussion with the No Mercy staff we have come to the conclusion that we can do better in certain aspects and we plan to do just that. We have determined that starting immediately we will begin offering an elements program to new members. This is a mandatory introductory course that will be covered over 3 classes. We will break down everyday movement patterns and lifts that you see in everyday classes in a personal setting. This course will be available The first Monday, Tuesday, and Wednesday of every month at 5:30. After the first week them elements course will be available  as needed and by appointment.. We have determined that this is the best way to get you comfortable, safe, and slightly proficient before being thrown in a class setting. We will teach you why we program the way we do, the verbiage we use, go over the conjugate method, and ultimately put you in the best position to be successful. This 3 class course will cost $45.00 and be added to your first month membership. If the trainers determine that you are advanced beyond needing this course you will be credited the cost back.

This course may be beneficial for other members that simply haven't been cross fitting long, or may just be uncomfortable with certain movements and need more personal attention. Take advantage.

So many exciting things going on at the box in the coming months. Here are a couple highlighted things that we hope you are excited about.
1. No Mercy Battle of the Couples, Jan 17th 2015. Come support your fellow athletes as they compete right at home. Volunteer to help and and bring out your family to witness some amazing athletes throw down.

2. Sign up for the CrossFit Games WorldWide Open beginning Jan 15. This is a great community building event that we will do every Friday no matter if your a veteran or a newbie. See where you stack up against your peers. We will make a party out of it! This year there is even a scaled division so no excuses sign up as part of Team No Mercy

3. Feb. 14, 2015 Valentines Day Massacre hosted by our friends at CrossFit Conjugate. This is a male/female comp. and sure to be a good time. Let's support a great group of people and attend this event.

4. March 7-8 Midwest Affiliate gathering at the Arnold Classic sports festival in Columbus. Holly, Jason, and Franchise will be competing as part of a six person team. Come show some love and witness an epic event

From our CrossFit family to yours we wish you a Happy New Years and may all your dreams become reality in 2015. Stay Blessed

WE WOULD ALSO LIKE TO REMIND ALL OUR NO MERCY ATHLETES THAT NO MERCY CROSSFIT IS AN OFFICIAL AMBASSADOR OF REDLINE GEAR.THEY OFFER AMAZING WORKOUT GEAR AND ACCESSORIES AT A REASONABLE PRICE AND YOU CAN USE THIS CODE: EMOJI15 TO TAKE ADVANTAGE OF 15% OFF DISCOUNT.  I THINK YOU WILL LOVE THEIR STUFF.
CHECK THEM OUT AT www.redlinegear.com

Thursday, December 25, 2014

December 25, 2014

     Christmas is a special time of year. We celebrate the birth of Jesus who was sent to save the world.  Christmas is the time of year to reflect on what is important in our lives, our family, friends, our faith, and our own personal health and well being. I hope the season brought you and your families much joy and happiness. I imagine that if your anything like me you probably indulged in too much food or drink. Many of you received shiny new toys to play with related to CrossFit, and now it is time to put them to use.
     Christmas is a season to be reborn in fitness. The last year is history and it is time to focus on the now! There are so  many things to keep us motivated to train during the immediate future. For instance the WorldWide CrossFit open will be here before you know it. Are you fitter than last year? How will you stack up against your peers? There are competitions nearly every weekend. There is a competition with yourself everyday. Get in the gym add strength learn a new skill, find yourself something to pursue to improve YOU.  That is the beauty of the new year…..we have a new chance to shine, a new challenge to overcome, a new pr to achieve, a new weight loss goal to attain. Every single one of us has something about ourselves that we are not proud of, or something that we want to be able to do well. Lets make 2015 the year of no regrets. Inside the gym and out lets make this year the best one of our lives. Lets train hard, set goals, achieve them, and set some more. Lets hold each other accountable and become strong in body mind, and soul. We all have demons that stop us from achieving something…..Why? I think fear of the unknown is at the top of the list. Lets make it a goal that when we are within the 4 walls at No Mercy we have no fears. We push a little harder, and we overcome whatever roadblock that holds us back from doing something great.
     I invite each and every athlete to take Holly's challenge. Put your goals on the wod group and be held accountable. The staff at No Mercy wants you to succeed.  We will see to it that you do!
We want to take this opportunity to wish each of you and your families a joyous holiday season, and here's to a great new year full of health and happiness. Challenge yourself!!!! You deserve it.
Lets start tomorrow! Don't wait….Bring a friend in that has never experienced the awesomeness of CrossFit and share it with them. What do you want to accomplish in the New Year? No dream is too big or too small.

Merry Christmas and Happy New Year
-Joey Franchise and Holly