Wednesday, April 1, 2015

April 1, 2015 No Mercy Athlete of The Month

No Mercy CrossFit Athlete of the Month
-by Joey Franchise

     You can learn a lot about a person and what they are made of at the end of a super long met con. Do they challenge themselves to finish a round or add a few extra reps or quit early because they believe they can't complete the round or just go through the motions. Anything worth having requires that extra little bit of effort, and that "Hell yes it matters" attitude. April's athlete of the month has just that, and it makes our job as coaches all the more rewarding. This month No Mercy owner Holly Mikolajewski has chosen someone she has been raving about for the past month or so……..Amy Meyer!
     This is what Holly had to say………"Amy Meyer has made drastic changes in a short period of time. I can remember her first day and she made it a point to tell me "I can't squat past parallel, and I struggle with this and that." To see Amy today you would never think that any of those excuses ever existed. Nearly every day Amy is setting pr after pr on max effort lifts, and really listens to cues given and puts them to use.
     Amy has set a goal for herself to be more consistent at getting to the box, and she has more than done that. She rarely misses class these days. She may not realize it, but she really does motivate others with a quiet confidence and drive to add a little more weight, or the polite gesture to tell one of her peers "You got this!" I am not sure Amy knew she was competitive, but I am so proud of what she has accomplished since arriving at No Mercy. She just completed her first Open experience, and it was fun to watch her encourage others to sign up for something so unknown.
     The future is bright for Amy Meyer, and we are so grateful that she is a part of our No Mercy Family." #AMYSTRONG! For your efforts please choose something you like from Rogue and we will pick up the bill. Congrats!!!!!
   

Sunday, March 1, 2015

March 1, 2015 NO MERCY ATHLETE OF THE MONTH

MARCH ATHLETE OF THE MONTH
-by Joey Franchise

     It wasn't that long ago that a young man walked through our doors that I was instantly impressed with. Full of enthusiasm and an eagerness to learn. He explained that he just moved into the area and was relatively new to CrossFit. Without even knowing anything about me he addressed me as sir as he does everyone now. He didn't have to tell me that he was in the military I could just tell with his respectfulness and polite demeanor. The very next day he was back to workout, and hasn't looked back. I have chosen Josh Lang as the No Mercy athlete of the Month.
     Some people just get it……they show up every day, hard hat on and lunch pail in hand. They don't question anything and are just glad to have the ability to workout. That is Josh Lang in a nutshell. This guy may never be a games athlete, but it won't be for a lack of effort. Josh regularly hits the gym 2x a day, and stays to encourage all his peers. He jumped right into the community aspect of the box, and always strives to learn. This guy has come so far in a short period of time. His lift numbers are spiking by the day, and he never hesitates to get into a competition, or a 5k, or drive to competitions just to watch his fellow NMCF athletes compete. Josh Lang is the type of person that you build you box around. The consumate athlete that is coachable and relishes in small victories.
     Lang does all this while serving in the Army. I have a tremendous amount of respect for all of our armed forces. They give of themselves so that we can enjoy our freedoms such as working out. We all should be referring to Lang as 'Sir'. With that being said thank you for your service Lang, and thank you for allowing the No Mercy Staff to train you.  We look forward to watching you grow in your CrossFit journey. Congrats Sir! Choose something from Rogue or www.crossfit.com to wear and we will pick up the tab. Keep up the great work!!!

                                                           

Tuesday, February 24, 2015

February 24, 2015: Open Season

"The Open in My Eyes"-By Joey Franchise

     The 2015 version of the worldwide CrossFit Open will be here in the blink of an eye (2 days to be exact), and for me the open season is always bittersweet. Thousands of us wait in anticipation for the wod to be released gathering by our computers with high hopes. A small part of me still has the crazy thoughts of competing on the big stage even in my advanced years only to have my dreams crushed one minute into wod 1. That may be the beauty of it all it still makes dreamers out of all of us.
     The open brings us together as a community and inevitably we will all do things that we didn't think were possible. We laugh, we conquer, we fail, cry, bleed, and scream but we do it together as a family. How many other sports can we say that about. Every year I watch as somebody completes  their first pull up, or first double under, or first toe 2 bar during the open. They may only get 1 as rx , but they did it just the same. They may spend 17 minutes to get one, but always leave satisfied. As a coach that is just as impressive as the person who crushes the wod.
     The open is about "YOU"! Being the best version of yourself that day that you can be. I encourage each of you to come into the open with no expectations for yourself other than to give 100% effort. Some of you have trained all year to see where you stack up against your peers, some of you have only trained for a few weeks or even a few days, and it doesn't matter we all do it together. Rookies, firebreathers, couch potatoes, and grandmothers get to do 5 weeks of workouts side by side for the common goal of trying to be better today than yesterday.
     This years open is special for me in the fact that this is the first year that I feel No Mercy is in a good place....no drama, no negativity, just a bunch of solid people that want to see each other succeed. We as a whole are far stronger than last year since adopting the Conjugate Method strength program and people have really embraced the strength aspect of crossfit. Big things are on the horizon in the near future at No Mercy and it is great to see the numbers increasing by the day. I am excited to see how some of our stable of high school athletes will fare in the teen division. Their dedication is refreshing. We have a few masters athletes that can contend for a spot, and a few bad ass athletes that could do very well if the cards fall in their favor. Needless to say I am confident that no matter where we stack up every single No Mercy athlete is ALL IN and wont settle for not giving everything they have.
     For myself the open is a mess of emotions. It saddens me to think that my biggest supporter never got to see me compete in crossfit (my father), he would love this stuff without a doubt. I know in my heart that I am not ever going to make the CrossFit Games and that should be the farthest thing from my mind. The open is about You right? For me it is, and always has been about being the best. It is a real personal struggle that I pray nobody has to deal with. These personal demons are doing jumping jacks in my head.....Did I train hard enough, what if I did 3x a day wods, what  if I could gain 15 lbs of muscle? The list is never ending. I will try to enjoy this process. The real goal is next year....The Masters games. This year is fun and about supporting all of our amazing athletes. Holly and I are proud of each and every one of you guys.Your effort over the past year is outstanding and you are ready. I want to also wish a few other people the best of luck that we have had the privelage to train with, and consider them just extensions of the No Mercy Family. Alex Bookout from CrossFit Conjugate. Alex has devoted a lot of time helping our athletes and is just one of the nicest guys in the world. He aims to return to the regionals for the 2nd time. He has worked his ass off and deserves it.Good luck Bookout. Also good luck to Megan Thompson from CrossFit Heights. She has been a real pleasure to work with, and if she doesn't qualify it won't be for a lack of effort. She trains her ass off to get better everyday. So from the staff of No Mercy CrossFit we wish you all luck and a fun filled open season.

DOORS WILL OPEN FRIDAY NIGHT AT 5:00 AND STANDARDS WILL BE PRESENTED AT 5:30. HEAT 1 WILL KICK OFF AS CLOSE TO 5:45 AS POSSIBLE. Remember we will have food afterwards. Bring a side dish to share!!!
    

Monday, February 2, 2015

February 3, 2015: NMCF ATHLETE OF THE MONTH

       It is once again time to name the newest NMCF ATHLETE OF THE MONTH for February, and this time around Owner/Trainer Holly Mikolajewski had the privilege of choosing whom she believed to be the most worthy. Here is what Holly had to say about her selection.  

 "O geeez where do I start with this one……..she's special that's for sure, and has been with us since the beginning and brings a whole new meaning of positive good vibes to every class she's in. I have chosen Ranee Richards for athete of the month for this very reason. No matter who it is or what they are doing they are gaurenteed to HEAR some encouraging words from this gal. She never hesitates to do a competition and is involved in whatever she can be when it comes to her NO MERCY crew. Ranee always does the open with excitement- at age 48 she goes at it like she's 28 :) and in 2015 she's crushing her 2014 open scores��
Ranee can have a busy day starting with taking care of her horses then doing her mail route but it dosent stop her from making it to her class. She has came in short of breath from rushing worried she wasent going to make it that day. 
Ranee has dropped 20 lbs and 21 inches since staring NOMERCY". 

     I can't believe I am about to say this about this crazy lady but here goes…..Ranee is a real joy to coach and is not only a ton of fun but there is a serious athlete inside her. Competitive to a fault she has the ability to take this as far as she so chooses. No Mercy wouldn't be what it is without Ranee, one of our original members.  Her work ethic goes without saying, and she is continually trying to get better. She brings a new meaning to what 48 years old can look like and she inspires a lot of people. We are proud to have you as part of the family at NMCF. Congrats on all your hard work Ranee you deserve it. Choose something to wear and we will pick up the tab. Job well done!

                                                                      

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.