CrossFit Legacy Blog
CrossFit Legacy is proud to welcome Andrew Sokolowski to the coaching staff for the summer. He is currently a full time coach at CrossFit Crowned in Perrysburg, Ohio during the college semesters and will be here with us both as an athlete following our competition programming and a coach on Monday, Tuesday, and Thursday for the 9am classes.
A little about him from Andrew himself:
“I began doing CrossFit in August 2013 so I will be coming up on two years here shortly. I received my CrossFit Level I Certification in July of 2014, it was then that I began coaching at Open Country CrossFit on an as needed basis. In the fall of 2014 I began working out at CrossFit Crowned (Then it was still CrossFit Perrysburg). In December I was offered a coaching role where I coached until May of 2015. At CrossFit Crowned I helped individuals get through the foundations classes, I did 1-on-1 training with high school athletes, and also coached the general classes. I also had the opportunity to receive my CrossFit Mobility Certification just before I traveled home for the summer. I am looking forward to doing anything I can to help at my summer home CrossFit Legacy.”
Donna Testa’s Story on why she chooses CrossFit and CrossFit Legacy:I’ve always wanted to share my story but never took the time. But reading yours, it has inspired me to share mine. I’ve always been some what athletic. High school track, gymnastic, softball for 25 Years, coaching, working out, etc. Four years ago I joined a fitness program through my agency, Summit County Children Services. I was already doing my own fitness program at home and sometimes in a gym. This program offered a personal trainer two times a week, a nutrition class once a week and unlimited access to the Wellness Center. It was a $400, 10 week program but you could pay $50, complete the program and get your money back. I completed the program but I felt the trainer was more concerned about the personal “gossip” lives of other members at the gym, than my success. After completing the program, I wanted to keep going but didn’t like doing it on my own. I didn’t like figuring out what I was supposed to do. Legs today, arms tomorrow, back the next day, what weights to use. Too many decisions for me. Right after I completed that program, my son, Brett Talcott, said come with me to Crossfit. I said “what the heck is Crossfit”? He said I can’t explain it, just come with me. It’s free on Saturday mornings. So I ventured out on a Saturday morning to Crossfit Legacy. As I walked in, I was never so intimidated in my life. I remember seeing Lauren Birmingham Carrie Miller Cooley, Jessica Campitelli and others. All fit and cut as ever. And I said to myself, “what the hell did my son get me in to. I certainly do not belong here.” Much to my surprise, everyone there couldn’t have been any nicer, inviting, accepting and supportive. I heard some of their stories before joining Crossfit. I did the WOD, which I had no idea what that meant, for a really long time. I thought I was going to throw up and die afterwards. As I was sitting against the wall, trying to recover, a guy started doing burpees, box jumps and kettle bell swings. I looked at Brett and said, “holy shit, are we not done”? He kindly replied, “we are, he’s not. That guy’s a beast”. That guy was Dan Bailey. I recovered, came back for the the next three Saturday’s, and have been hooked ever since. I saw more results in four weeks, three days a week, at Legacy than I did in the 10 week program at the Wellness Center with a “personal trainer”. It was also very special to me to share this with my son. I tell anyone who listens, Crossfit is better than having a personal trainer. You come in, your warm up and the work out is on the board, you don’t have to think of what your workout is going to be, you have the expertise, critique and instruction of the owner and the encouragement of all the “Crossfit Family”. Yes, I have drank the Koolaid and love it. I have gone from having no idea what a snatch, clean and jerk, or thruster was to competing in the top 200 in the WORLD in my age group, “The Masters”, in the open this year. And my goal is to make it to The Games next year.
CrossFit Legacy is proud to welcome Jim Morgenstern and Rubber City Chiropractic to the services offered at our location at 1245 Wooster Road West, Barberton, Ohio 44203.
Jim is a former member at CrossFit Legacy as well as a part of our competition training team for a time. We are proud to welcome him back as his background in lifting, health and wellness, and CrossFit offers him a unique perspective in dealing with active clients who are looking to maintain and/or improve spinal health.
He is a Palmer College of Chiropractic Graduate in 2012. He specializes in Structural Assessment, Myofascial Release Therapies and techniques (Graston and ART), NeuroMuscular Re-Education, Faulty Movement Pattern Breakdown, Sports Nutrition, Public Speaking on Health Awareness and Stress Management..just to name a few.
Jim is a Certified L1 CrossFit trainer and was a coach at a local CrossFit affiliate for a time.
His clinic: Rubber City Chiropractic is located behind Jerzee’s in Green, OH. He is now happy to offer the convenient service of travel to locations (such as Crossfit Legacy) and serve the public on the go.
Currently, his times will be on Saturday morning by appointment only.
He can be reached at 330.687.1653 to schedule an appointment.
“The worst 17min of my life”
I heard this statement from a Legacy athlete about 2 minutes before we started the CrossFit Open workout 14.5 yesterday. I had never done 21-18-15-12-9-6-3 of Thrusters and Bar Facing burpee, but she had and was terrified, but she did it again with me regardless.
About one minute or so after I finished, she yells “TIME!.” Through blurry eyes, and gasping for air, I looked at the clock, and was pumped to see that she just hit a 5min PR for that workout. “Impressive” I yelled, as this Legacy competition team member, walked off a workout that one year early took her 5min longer.
That is EXACTLY why you should do the 2015 CrossFit Games Open. It is a gauge to your own fitness level compared to participants from around the globe for this current time, and against yourself from last year–for only $20. Regardless of if you have been training for it, or if you have just started CrossFit; it is a measuring tool that is–at it’s root–exactly what Greg Glassman was looking for years ago when he initially penned the goal of CrossFit training. Fitness, health, and longevity, is no longer an arbitrary state of being, but now measurable/repeatable across broad time, modal, and age domains ranging from the fittest man/woman to the newest affiliate member.
There are as many reasons that people CrossFit as there are CrossFitters around the globe, but those reasons mean nothing without an “end game” As a old friend said many times, “lets get down to brass tacks”.
Why do you CrossFit?
What is it that you want out of it?
Without identifying those questions, it’s going to be very difficult for you to sustain involvement when life gets in the way.
Will you continue to be fitter than you were before? Absolutely. But will you be as fit as you could be? Will you surprise yourself, or challenge yourself? Unlikely.
How does all that apply to the CrossFit 2015 Open?
It is an opportunity to achieve a goal. Maybe it is to merely Rx the entire open, or actually do all 5 workouts. Maybe you will do it to get a muscle up, or a double under or toes 2 bar, or PR a potential repeat workout. Whatever it is that YOU identify as a reason, it belongs to you, and you can work as hard or as little to achieve it as you like.
Something exciting happens though when you choose to participate in the Open. You become part of a team–a closer knit group of a larger family that suffers through the same workouts, feeds off the same excitement and consoles one another in defeat. Even though we are merely exercising and having fun doing it, people rally around each other and the energy becomes infectious and sets the mood for months of training making it one of the highlights of the year.
Will you join us?
Will you join the excitement, the fun, the laughs and spirit of measuring ourselves against ourselves?
Will you see what you are capable of?
God, grant me the serenity to accept the things I cannot change,
The courage to change the things I can,
And the wisdom to know the difference.
The election is over. Did it go the way you wanted?
The workout is complete. Did you PR, or get destroyed?
The work day is done. Did your boss yell at you? Did you do your best work?
The test is complete. Did you study enough to learn?
Can you change the past? No.
What can you change? The Future.
We are all given a choice in life, in love, even in CrossFit.
We post the workouts of the day in the morning on our Facebook page, so that everyone has a chance to see it. We respect the fact that you are not children and that you pay good money to come to CrossFit Legacy for our programming, and coaching, and community so we don’t worry that you will “cherry pick”, because you’d only be robbing yourself.
Here is what I know. After Five Full years of CrossFit, our workouts are hard and if you find them easy, you did not push yourself hard enough.
Harsh? Maybe, but we need intensity in our training and the only way to get the results you want is to make it hurt a little. We want you to push yourself beyond where you think your limits are. I have seen a few consistent things happen over the years at CrossFit Legacy when people get pushed. Folks do one of of 3 things or sometimes a combination of all of them.
1. They whine
Some workouts are harder than others, but in the end, the people that you workout with day in and day out all know how hard they are. They are experiencing them too. It is not a secret that certain workouts will destroy us more than others. So, realize that you are not an island and know that whining won’t help you finish the workout or help you recover, it only perpetuates a “victim” mentality and slows you down.
2. They just do the workout.
Some people just see the wod, lace up their shoes, tie their pony tail, put their oly’s on, never say anything except “time” they keep coming back because they see the worth in what they are doing. There is some sort of internal motivation inside them that allows them to suffer in silence and move and recover without anyone noticing they are hurting or sore, or got a bad time, or PR’ed.
3. They attack it
These people see the challenge. It is a test. It is an opportunity to improve. What is cool here is that it doesn’t matter if you are a CrossFit Games level athlete or a newbie, the UNDERSTANDING these people have is that they are there to get better, and while disappointments will happen from time to time, they ACKNOWLEDGE that it will only make them better over time. Each workout will push them and they thrive in the fact that they will walk out of the gym a better athlete than when they came into the gym.
Serenity Prayer in terms of CrossFit…
Accept that the workouts are going to be hard, and that they are going to push you and there will be soreness, and you THINK that it might crush you. Accept that you are surrounded by a group of people that are willing to workout with you side by side and get involved in your life. Accept that they want to know you and love you exactly the way you are and desire to see you become the best “you” that you can be.
Have courage to change. Have courage to attack each workout. Don’t back down because certain movements are a weakness or that you suck at them. Have courage and get to know the people beside you, on a deeper level than what you thought was comfortable. Have courage and sign up for a local competition simply because you have never done it before. Have courage and take a rest day if your body is telling you to rest.
Finally, learn from each day, each workout, each person, and each event. Know the difference between giving it everything you have or simply making it look like you did by wrything on the floor post workout. KNOW that everything is a process, that we get the things we want by consistent and persistent commitment to the steps that will make us better.
Here’s your mission should you choose to accept….
1. Find a friend, neighbor, co-worker or complete stranger. Get them to do squats with you, video it and upload it to the Public Legacy Facebook page. Comment with the number of squats completed. The person with the highest combined number of squats recorded on video(s) (everyone in the video counts) will be crowned the winner and go home with a brand new Rogue Jump Rope of their choice.
2. But that’s not all. We want to know which video you think is the best… So cast your vote and the video with the most likes as of 4:00pm 10/18 will win a Legacy T-shirt. So get everyone you know to like your video!
Lets break it down: (note: we changed where to upload them!)
- Find someone, a stranger, or 100 strangers, friends, co-workers or family members…
- Other Legacy athletes do not qualify
- Video yourself and the others doing air squats together
- Each video you submit must have the other and yourself completing a minimum of 1 squat together but your goal is to get as many squats with each person as you can
- Upload your video each time you complete a new set of squats with a new person or group of people throughout the day or night
- You must upload the video to the Public Facebook page and say how many squats were completed in each video
- Again, You must upload the video from your account to the Public Legacy page and tell the number of squats performed in the video so that there is no confusion of who the squat points go to (lets be honest here)
- Videos not on on Legacy Page and videos without a squat count will not qualify
- Video’s must be submitted with Facebook time stamp between the 24 hour time period 4:00pm 10/16 to 4:00pm 10/17
- Any video’s posted outside that time frame will not count toward the total number of squats
- Each persons squat in the video’s count toward your total. Meaning if you, your butcher, your baker and candle stick maker shoot a video doing 5 squats each, your total count for that video would be 20 squats. (Wear a CrossFit Legacy Tshirt and get 5 extra bonus squats per video)
- The total number of squats will be tallied and the person with the most squats wins
- A second prize will be awarded to the person with the most video likes as well. So get everyone to like your videos!
- Video polling will go until 4:00pm on 4/18 so make sure you get your votes in by that time.
- Both winners of the Rogue Jump Rope and the Legacy T-shirt will be announced on 10/19 on the Legacy Main Facebook Page and blog.
New CrossFit Legacy contest being announced tomorrow at 4pm. Available to everyone.
Rules/Information to be released via website and Facebook at 4pm.
Win some Legacy gear and CrossFit equipment!!!!
Stay tuned…..and check back tomorrow at 4pm.
Workout Of The Day
5 single arm kettlbell swing(70/55)
10 ring Dips
15min to find 1 rep max Deadlift