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.

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****