Friday, December 5, 2014

Saturday Dec. 6, 2014




               20 CALORIE ROW
               20 THRUSTERS @ 95/65


               15 BOX JUMPS @ 30/24
               15 SWINGS @ 53/35


                10 HANG POWER SNATCH @ 95/65
                10 BALL SLAMS


Monday, December 1, 2014

No Mercy CrossFit Athlete of the Month

     Not only are the holidays upon us, but also the time to choose the newest Athlete of the Month for December. This month is special for me because this athlete has come so far and the changes are amazing. Many of you never get to see this athlete train because she only trains at 6am, due to her numerous responsibilities of raising her kids and helping her husband with the family business, but rest assured she has been putting in the work. She has gained so much strength and confidence lately and that is amazing to witness. I am so proud that this quiet, polite, and nice lady is being recognized for her efforts. This month trainer Dustin Brown had the privilege to choose the recipient, and he picked Priti Patel as the NMCF Athlete of The Month. Here is what Dustin had to say…….
     "Since joining No Mercy, I have seen several people who are deserving the AOM award. There is one person in-particular 
who stands out the most. She comes to class everyday wanting to better herself. She has PR'ed on almost every lift in the last several months, went "Life" for the first time, is killing the DU's and does all of this with a smile. Please give a huge applause to Priti, my choice of Athlete of the Month for December. "
     We are lucky to have you train with us at No Mercy Priti, and look forward to seeing your continued progress. Please choose something from or rogue fitness and we will pick up the tab. Congrats Priti

Monday, November 17, 2014

Tuesday November 18th, 2014

No Mercy CrossFit presents "BATTLE OF THE COUPLES" to be held January 17th, 2015
No Mercy is ringing in the New Year by promoting a healthier lifestyle! Join us Jan 17th for the…Battle of The Couples
What better way to promote health and fitness than to compete w/ your Crossfit significant other – husband/wives; girlfriend/boyfriend; brothers/sisters; sons/mothers; fathers/daughters; or even your CF BFF counts.  All couples must consist of one male and one female and divisions will be RX and Scaled. 
The cost will be $75/couple and the winners will be named THE FITTEST CROSSFIT COUPLE.

**Scaled Max Weights and Possible Movement Requirements**
Pullups (only one person required)
Handstand pushups – abmat + 15lb plate (only one person required)
Abmat situps
Double Unders (only one person required)
Burpees (regular/bar-over/bar-facing)
Box jumps (20/24”)
Wall balls (14/20lb)
Kettlebell swings (35/55lbs)
Tators (35/55lbs)
Knees 2 Elbow
Weighted lunges (45/75lbs)
Shoulder 2 Overheard (65/95lbs) – max possible weight
Front squat (75/105lbs) – max possible weight
Power Cleans (75/105lbs) – max possible weight
Thrusters (55/75lbs) – max possible weight
OHS (65/95lbs) – max possible weight
Hang cleans –power or full (65/95lbs) – max possible weight
Snatch – full or power (65/95lbs) – max possible weight
Hang Snatch – power or full (55/75lbs) – max possible weight
Sumo Deadlift High Pulls (55/75lbs) – max possible weight
Deadlift (125/165lbs) – max possible weight

***RX Max Weights and Possible Movement Requirements**
C2B pullups (only one person required)
Handstand pushups
Abmat situps
Double Unders
Ring dips (only one person required)
Burpees (regular/bar-over/bar-facing)
Toes 2 Bar
Pistols (only one person required)
Box jumps (20/24”)
Wall balls (14/20lb)
Weighted lunges (75/95lbs)
One armed snatches (35/55lbs)
Kettlebell swings (35/55lbs)
Tators (35/55lbs)
Shoulder 2 Overheard (115/155lbs) – max possible weight
Front squat (115/155lbs) – max possible weight
Power Cleans (115/155lbs) – max possible weight
Thrusters (95/135lbs) – max possible weight
OHS (95/135lbs) – max possible weight
Hang cleans –power or full (95/135lbs) – max possible weight
Snatch – full or power (95/135lbs) – max possible weight
Hang Snatch – power or full (75/95lbs) – max possible weight
Sumo Deadlift High Pulls (65/95) – max possible weight
Deadlift (155/225lbs) – max possible weight
Join us for a day full of speed, strength and ….strategy! Mark your calendars now – Keep in mind, if you can’t do the weight or the movement listed and you don’t care about the cash prize, then sign up anyway – although a couple that modifies is out of the running to win - modifications are definitely allowed as needed.

Saturday, November 1, 2014

No Mercy CrossFit Athlete of the Month: November

November 1st brings us another NMCF Athlete of the Month. This month owner/trainer Holly Mikolajewski had the privelage to pick said athlete. Some people speak softly and carry a big stick. Quiet confidence is refreshing and applauded. You don't have to say anything sometimes to be recognized for working hard, and making incredible gains. This is evident in Holly's choice of JASON PRESTON.
    Holly gets the opportunity to work with Jason at 9 am for the most part and she has been raving about how Jason has really taken it upon himself to integrate himself into the classes, and has transformed his body and become a fun guy to have around. His work ethic hasn't gone unnoticed and this is what Holly had to say about her choice………

     "Jason has been with us for some time and has always been a real pleasure to have in class. I have seen a huge change in Jason recently. He used to always gravitate toward modifications and now he pushes himself to do as much as he can as rx! He tries so hard to complete each rep no matter what. Jason has dropped 20+ lbs since February and the physical change is awesome to see. Jason is the soft voice at the 9 am class slot, but lately tends to joke around with the best of them. The increased confidence is great to see, and the biggest perk of the job as a trainer."

     I don't get to train with Jason very often, but I look forward to doing so in the near future. Job well done sir! We are glad to have you as part of the No Mercy family. Congratulations! For your efforts please choose something from or and we will pick up the tab.

Monday, October 13, 2014


On Saturday October 25, 2014 No Mercy CrossFit will not be holding any classes so that we can support a great cause at Practice CrossFit to benefit at risk youth or maybe just some youth that could benefit from being able to CrossFit at an affordable rate. This workout is open to anyone and bring the kids to wod as well. Register below. Come together as a community to benefit the future of our communities

The CrossFit language is spoken through effort and sharpened through intensity. On the workout floor, everyone understands everyone else. There’s no age, no background and no economic standings. There’s CrossFitter.
That’s what Steve’s Club–a non-profit created to bring CrossFit to at risks youths all over the country–is all about.
It’s called Beat the Streets and it’s a workout like any other. A chance to bring together all walks of life to support the one thing we all understand; CrossFit, towards a goal we can all be proud of–helping those in need.
Register here for the workout on October 25, at 9 a.m. Bring the young ones for CrossFit Kids and make a difference in the life of another.

Wednesday, October 1, 2014

October 1, 2014: NMCF Athlete of the Month

No Mercy CrossFit October Athlete of The Month
Authored by:

  Fall is upon us and it’s time to pick a new No Mercy Crossfit Athlete of The Month. As always we as trainers try to pick someone that encourages their fellow athletes, has a great attitude, works their ass off and always comes back to do extra work, No Mercy Crossfit is pleased to announce that the Athlete of The Month for October is Misty Gibson.
     Misty has been with us for pretty close to almost a year now and has really come into her own as a Crossfitter. It is quite evident that Misty is extremely competitive and always wants to soak up any knowledge she can to better herself as an athlete and a competitor. She is a coach’s dream. I recently had the opportunity to be on a team with Misty at Vigor Crossfit she had been fairly new at the time and I believe this was her 1st test at a Crossfit competition and there we’re some hang cleans that completely destroyed her and discouraged her and I knew how competitive of a person she was that is was going to eat her alive until she got to do it again. See those are the things about competitions that will humble a person, I knew right then and there she was going to be at the gym on Monday practicing over and over and over until she figured it out and she did. Misty is always in the gym all the time trying to improve her skills and puts in the extra work it takes to achieve her goals, along with leading a busy life outside the gym as a mother and a wife. It’s been a pleasure to compete along side you, coach you, be your teammate and I can’t wait to see what you do as an athlete going forward, Good Luck!!!!

     Some people CrossFit to get in shape, others for a stress relief, and some simply CrossFit for the social aspect, and all are amazing in their own way. Then there are a few select people that CrossFit because they are competitive athletes and just being average is not enough. Misty I think falls into this category. Not many people push themselves to improve every single day. I am sure she has many sleepless nights thinking about struggling at a particular lift or wod. With the work ethic Misty has she will be sleeping well all the time because the list of her weaknesses is getting shorter by the day. No Mercy is proud to have you as a member and can't wait to watch you excel. Congratulations Misty! Pick something to wear and we will pick up the tab.

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.