21 Questions


Who wants to play 21 questions? You know, the game Coach Peter and Coach Kayser played with their childhood crushes when they were 13.

This is a little different. Surprise, surprise these all have to do with CrossFit and our gym. You can answer these silently to yourself, you daredevil you, or you can post them on the TTCF FaceBook page. Be careful, because there might be some questions that make you uncomfortable. We will start easy and work our way up to the scarier ones.

1. What is your name? (If you are answering silently to yourself you can skip this one. Just for the FB posts.)

2. How long have you been a member of TTCF?

3. How did you start coming to TTCF?

4. How many classes per week to you go to?

5. What do you like best about our gym?

6. What advice do you have for new members?

7. What kind of outfit should Kayser wear to our Member-Guest golf outing on Sept. 27th? (Yes, there is a prize for best dressed)

8. What are your strengths in the gym?

9. What are your weaknesses in the gym?

10. What type of activities do you do away from the gym?

11. How many hours of sleep/night do you get on average?

12. Which category best describes your eating habits? (Good, Bad, Paleo, Zone, [fill-in-the-blank])

13. How often do you do mobility work on your own?

14. Did you know the last 3 questions were from Beyond the Whiteboard? Do you use BTWB for tracking progress, workouts,  etc?

15. How do you handle soreness/fatigue from workouts?

16. What is your favorite genre of music to listen to in the gym?

17. If you could perfect any movement in CrossFit, what would it be?

18. What movements, workouts, etc. would you like to see more often in our programming?

19. What advice do you have for non-members who maybe haven’t tried CrossFit for one reason or another?

20. What is your BHAG? (Big Hairy Audacious Goal)

21. Do you think you can do more consecutive double unders than Coach Joe Wells (approx. 400)? If not, why are you not signed up for his double unders clinic on August 16th? Learn from the living legend…

Community is what makes TTCF different, this gives other members a good chance to know more about you. If you are posting these on our FaceBook page, please keep it clear and concise. Thanks all!


Trust in a Process


Beginning a new process can be intimidating. It can mean one more item on the already busy to-do list, and starting can often times be a little uncomfortable. But try not to let intimidation prevent you from seeing the benefit. We are all busy people, and when left to our own devices it can be hard to get things done. Use a process that you know has worked for others, and set up a plan for sticking to it.

Think simple, especially as you’re starting. The more complicated the process, the easier it’s going to be to bail on it. Identify something that you have been wanting to get better at, list out some (any) possible ways to get there, then pick one and get to it. We all too often “know” what it is that we need to do to progress, but getting there without a specific plan can be a struggle.

Trusting a process and dedicating yourself to seeing it thorough is a sure path to success. Time moves by way too fast – if there’s something that you want to do, don’t put off working on it!

CrossFit Games “Triple 3″



Tomorrow, we’re going to be taking on one of the workouts from the 2014 CrossFit Games. “Triple 3″ is as follows:

Row 3k
300 Double Unders
Run 3 miles

CrossFit training prepares its athletes for the “unknown and unknowable”. This means that sometimes you need to be able to push yourself for longer than might be comfortable. Triple 3 will be uncomfortable.

There are two versions of this workout available on Beyond The Whiteboard (what is listed above for the Sport Track, and a half for the Fitness), but since both are sure to take some time, we are not going to be able to run our classes as we normally would. There will be a short group warm-up before the workout, but we are also asking that you take the time to go through the warm-up that is programmed on BTWB before class begins. There is also a cool down listed and it is important that you take adequate time to let your body ease back to a moderate pace after the workout is done.

The Games athletes are going to be completing this workout on Friday and since you’ll have a point of reference for what it feels like to get through it, I would encourage you to make some time to watch the elites take it on! The Games are running from Wednesday through Sunday and you can find out how to watch all the events here.

Even if you’re intimidated by the thought of this workout, I would really encourage you to welcome the opportunity to step outside of your comfort zone and see what you’re capable of. Challenge yourself, help the others that you’re working with, and have fun getting after it!

Use Your Fitness


Accomplishments in the gym are amazing. Whether it’s the first time you RX a workout, the first time you run a mile, your first pull-up (with or without assistance) or just a new PR for the records, making progress feels great. The truth of the matter though, is that if you’re only enjoying these milestones inside the gym, you’re missing out!

You work really hard to be a fit person, but what’s the point if that means you’re only able to put your capabilities to work when you’re trapped inside the gym?

Nicer weather will soon be upon us (please, please, please, now please) and with that comes countless opportunities to get out and try some new activities that might previously might have seemed out of reach to you. Maybe there’s a sport that you used to play but “got too old”, or maybe there’s an activity that you’ve always wanted to try but have never felt like it was within reach. Are you going to keep telling yourself that “one day” you’ll try it or are you going to take advantage of your advances and make it happen? Start planning now what the summer will hold for you and use your fitness to do the things you love to do!

You Better Recognize


I had a brief conversation with an athlete after class recently that left me frustrated. She had just finished working out and was disappointed that she “sucks at push-ups” and wasn’t able to get the quantity that she would have liked. After she left, I added up her rounds and realized that despite her frustration, in less than 15 minutes, she had accumulated around 100 push-ups – at RX. If I were to bring up this accomplishment to someone outside the gym, most people would be in awe of what this athlete was able to accomplish without even knowing that there was a lot more to that 15 minutes than just those 100 push-ups. The high level of capacity in the CrossFit world can sometimes make us blind to the smaller successes, just like this, that are very worthy of recognition.

I absolutely understand the feeling of always wanting to push your potential – that is exactly what CrossFit asks you to do. But it is all too common that I see talented, strong, driven athletes fail to recognize the success that they’re achieving as they progress. Whether it’s comparing yourself to other CrossFitters, or constantly setting the bar too high, if you are not noticing the small steps that you take towards success, you’re never going to be able to enjoy the great feeling of celebrating your accomplishments.

Take notice of how far you’ve come on your journey and applaud your triumphs. Whether it’s a huge PR on Murph, or your first RX push-up, you’ve earned some damn credit. Take some time, right now, to notice and appreciate how far you’ve come, and what you are now capable of!