Jordan O. Is The October Member Of The Month

When I think about Jordan being our member of the month I immediately think back to one of his first workouts. He was just dead tired and looked like he couldn’t take much more, but still had a huge smile on his face and wouldn’t stop because it was a partner WOD and he didn’t want to let his teammate down. It was right then that I immediately knew he was going to be with us for a while and eventually he was going to develop into one heck of an athlete because he had the right mindset.

It was also pretty darn easy to choose him as our member of the month because he, his wife, Tami, and his brother, Rysen, are quite possibly the three nicest people you’ve ever met. The Otomo Crew always walks in the door with big smiles – ready to have a laugh and get to work. They even pretend I’m funny when I hit them with my Haole Hawaiian lingo since they’re from Maui and I love the Islands so much.

It’s been nearly a year and Jordan’s progress and expression of his athleticism are very impressive. I’m excited to see what year 2 holds for him. Congratulations Jordan!

When did you join Cróga?
I joined Cróga this past January.  At the time, I was mostly looking for an activity that would rebuild some of the mental toughness and competitive fire I lost when I hung up my speedo at the end of my high school swimming career.

What were you doing before for fitness?
Just pick-up basketball a few times a week.

What was your first workout? First reaction to your first workout?
My first workout was a Saturday partner workout.  It consisted of a lot of rowing, a lot of deadlifts, and a lot of T2Bs, which I couldn’t do at the time.  After nearly 30 minutes of rowing, deadlifting, and hanging knee tucking, my forearms were crying and I was gasping for air.  I distinctly remember saying to myself, “if by the end of this first year I am half as fit as this Jason guy, I’ll consider my journey into CrossFit a success.”  That first workout was also when I started to realize how encouraging and supportive everyone at Cróga is (thanks Jason!).  I couldn’t wait for the next workout.

What improvements have you seen in the way you look, feel and perform?
My scale says I look the same, but I’d like to think that I’ve converted some fat to muscle since January.  I definitely feel a lot more fit and prepared to take on physical challenges.  My strength and stamina have also improved a lot, though I still seem to red-line quicker than most at Cróga…

What days and times do you come to Cróga?
5:30 or 6:30 pm during the week and 8 am on the weekends.  I try to come as often as my body permits, which is usually between 4 and 6 times per week.

What’s your favorite WOD?
Don’t have a favorite yet, but I definitely prefer short and on the heavier side.  Maybe something like Heavy Grace.

What’s your least favorite WOD?
Anything long, unless it includes a partner.  The workout that Steve wrote this year comes to mind…

“The Jordan” WOD! What would it be?
Hmmm…how about 6 rounds for time of 6 BW bench presses and 6 BW power cleans.

What’s your favorite post-workout routine?
Catching my breath in front of the fan then doing a post-game analysis with whoever is nearby.

What do you love about CrossFit?
Two things: the constant improvement and the constant challenge.

It may just be beginner gains, but I love that I’ve been making measurable improvements in fitness and strength without focusing on any specific goal.  I ran my fastest mile since high school 8 months after joining Cróga without doing any more running than what was programmed in the WODs.  Similarly, I’ve seen steady improvements in my max deadlift despite doing heavy deadlifts at most once a month.

Though it can be frustrating at times, I also love that there’s a never-ending list of things to learn or get better at.  At first, it was double unders… then HSPUs… then snatches… etc.  My next hurdles are overhead squats and pistols.  The challenge keeps me motivated and excited to come to class.

What’s been your favorite culinary discovery since joining Cróga?
The only new thing in my diet is my post-workout protein shake (or smoothie if I was really nice to Tami that day).  Need to make sure my hard work is being converted to gainz.

What’s your biggest fitness goal for this year?
To get a little leaner so those C2B pull-ups and other bodyweight movements aren’t so taxing.

What words of advice do you have for new members or people considering joining Cróga?
Come on in, the water’s warm!  No matter what your level of fitness is, you will be embraced by the coaches and community.  I often hear people say that it’s so much easier to work out when you have a training partner — at Cróga, it truly feels like you have a gym full of partners cheering you on and pushing you to do your best!

Anything to add that we didn’t touch on yet?
Thanks to the coaches and other members for making Cróga such a great community.  I know it’s been said many times before, but the community is what makes Cróga so special!

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Erin W. Is The September Member Of The Month

Erin’s story is one of those CrossFit stories that I absolutely love to tell. It’s a story that we’ve heard a thousand times, but to me, it never loses its significance. Erin didn’t consider herself much of an athlete or a gym rat before she decided to head into Croga because a friend of hers was one of our members.

Over the last 2 years, we’ve slowly watched Erin pick very specific and individual goals, set her mind to them, do everything we asked and then some to target those goals and proceed to smash them. And in the process, she has come to love spending time at the gym and has become an inspiration to many others at the gym to commit to more consistent attendance and effort.

Thank you for all your hard work, your big smile and your commitment to constantly improving Erin. You have made a big impact on our community and we love having you as an integral part of our Croga Crew.

When did you join Cróga?
Right after Thanksgiving 2016.  I noticed how fit Stacey Cast was… and she told me her secret as she showed off the callouses on her hands.


What were you doing before for fitness?
I loved running and would do half-marathons  (Las Vegas strip at night was my first and my favorite), but I never belonged to a gym before.

What was your first workout? First reaction to your first workout?
Don’t remember but I know that I almost died.  I had never done an air squat before.  Every muscle hurt the next day and the day after that.

What improvements have you seen in the way you look, feel and perform?
I’ve experienced such confidence in physical activities — I love to travel and now I’m more apt to choose an outdoor activity.  I’ve done tons more hiking and biking on vacation.  I’m also a lot more willing to try things and trust that my body will support me.

What days and times do you come to Cróga?
I mix it up.  I am trying to be consistent with 6 a.m. at least 3x a week, but I also love Ignite, so I do that too.

What’s your favorite WOD?
I love running and rowing — so I’m always happy when they are included.

What’s your least favorite WOD?
Anything with box jumps.  I still can’t get the hang of them.  But I keep trying and I’m so grateful for the soft boxes that have saved my shins!

“The Erin” WOD! What would it be?
4 RFT:
400m run
30 abmat situps
20 push ups
10 deadlifts

What’s your favorite post-workout routine?
I head straight home for Greek yogurt and blueberries and make sure my kids have gotten themselves up for school.

What do you love about CrossFit?
I love that such a physically demanding workout has options for every skill level.  I love that I have been able to try new things that are really difficult and feel supported and encouraged.  I love the upbeat, fun community of people and their pets.

What’s your biggest fitness goal for this year?
I’m really focusing on consistency.  I was a very casual crossfitter until I decided to get serious at the end of the summer.  In August I made it to 7 classes. I hit 18 for September and am working on even more for October, November and December.

What words of advice do you have for new members or people considering joining Cróga?
I always hear from friends that they are afraid to try CrossFit, but if this 47-year-old mom who never really was much of an athlete can do it, anyone can.  You’ll get lots of friendly help, make tons of new friends, and develop so many skills you never anticipated.  There’s room at CrossFit for everyone from elite athletes to those of us ready to learn and develop.  The coaches (who I thought might be intimidating) are phenomenal — kind, helpful and encouraging.

Anything to add that we didn’t touch on yet?
Super grateful that you thought of me and even more grateful that I have found a place that has made such a positive impact on my physical (and mental) well-being.

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Lina R. Is The August Member Of The Month

When I taught Lina during her first intro class, one of the first things she told me was that she was fiercely competitive. This did not surprise me knowing that she was Jose’s wife, another member of ours that is also very competitive. Because of this, I knew their little in-house rivalry was going to be fun to watch.

Lina and I would chat regularly to make sure that she was comfortable with the movements and weights she was using, and then we would let her chase Jose down and really push her limits. She has done an absolutely fantastic job of easing into the world of CrossFit while also getting the most out of the program by pushing the intensity level in each workout.

On top of all her hard work in class, she also does extra credit skill work after class. She makes sure to show Jose that with a little practice, she can handstand walk better than him.

Keep it up, Lina. You’ve been a ton of fun to watch and we can’t wait to see what’s next for you.

When did you join Cróga?
I joined just before the 2018 Open started. Literally, I had my intro just a few days before 18.1.

What were you doing before for fitness?
Prior to Croga I was doing HIIT training, running 10k trail races almost every weekend with Jose and was also going to NC30 (similar to Ignite). Oh and resistance training walking our 2 crazy dogs.

What was your first workout? First reaction to your first workout?
I honestly don’t remember my first workout because it was so close to the Open and that’s what I remember. I had only done a couple of sessions before jumping into the Open. I had asked Jose “What is the Open? Should I do it?” His response was “Just do it”.  I didn’t know what I was getting myself into.I remember my first Friday Night Lights with the group…I was feeling intimidated seeing EVERYONE there watching everyone compete. Especially since I was new to cCossfit and didn’t really know what I was doing. Everyone was super friendly and made me feel very welcomed. I hadn’t done a clean before, so I had quickly asked Cody to show me what to do. I learned how to do a clean within 20 seconds. Thanks Cody! Once the buzzer sounded, I jumped in and my intimidation fell away. I was hooked on Crossfit!

What improvements have you seen in the way you look, feel and perform?
I’ve definitely gotten stronger and have more stamina in general and have also seen improvement in running.

What days and times do you come to Cróga?
I usually go Mon – Sat at 7am (Sat at 8am) along with Ignite and sometimes the evening classes if I didn’t make it in the morning.

What’s your favorite WOD?
My favorite WOD’s are the Hero WODs. I like that we’re representing fallen hero’s and remembering them. They are also fun!

What’s your least favorite WOD?
Anything with Wall Balls!

“The Lina” WOD! What would it be?
4 rounds FT:

400 meter run
15 handstand pushups
10 deadlifts
10 cleans

What’s your favorite post-workout routine?
Getting breakfast!  Especially with fellow Crognites on the weekends.

What do you love about CrossFit?
Hands down the family community!

What’s your biggest fitness goal for this year?

To beat Jose in walking handstands. 🙂

What words of advice do you have for new members or people considering joining Cróga?
There is no better way to get into a training routine and feel great than having wonderful coaches with personal attention to improving our athletes and the most amazing community of fellow members to support you at every turn of your fitness journey.

Anything to add that we didn’t touch on yet?
Yeah. Love the outside events we participate in as team Croga!

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Justin C. Is The July Member Of The Month

Most, if not all, Cróga members know who Jose is because he’s a ball of energy that comes to the gym at all different class times and almost all of our community events. When Jose told me that his college-aged nephew was moving in with him and his wife for the summer for an internship and that he was going to join the gym, I was hoping the enthusiasm for health/fitness, zest for life and positive energy would run in the family. As we have gotten to know Justin, it is evident that they do!

Justin is a very smart, friendly and hard working young man that will be missed dearly when he heads back to school in a couple weeks. He had never done CrossFit before, but he jumped right into the deep end and really committed to improving himself as much as possible in the few short months he was in San Jose. He would come to our CrossFit, Ignite, Powerlifting and Olympic Lifting classes, always looking to learn something new and see how much further he could push himself. And at the end of class, no matter how tired he was, he always found a way to flash a big smile and head out the door with his head held high knowing he gave it his all.

Justin, it has been wonderful getting to know you and coach you this summer. We hope you find a CrossFit gym back at school and continue your training so when we see you next year we can pick up another level past where we left off this year.

When did you join Cróga?
June 1st of this year was my first intro class! I finally caved in after a year or so of pitches from José every time I saw him. It’d go something like this: usually, he’d break down the WOD and his time, complete with demonstrations of the movements and sound effects. Then I’d shake my head and say something along the lines of “Wow, that’s (you’re) crazy…” And every family dinner, CrossFit would be a hot topic of discussion (along with attempts at recruiting my dad and me). I totally understand why now! These days I have to keep myself in check at work or when I hang out with friends/family, otherwise I’ll keep blabbing on and on about it.

What were you doing before for fitness?
I was on the football team in high school, where we’d do strength + conditioning year-round; summer, in-season, school, etc. I was definitely the smallest guy on the team (think Rudy), so I had to go hard on the workouts and in the gym. Freshman year I was probably around 5’5″ and less than 100 lbs. Made some good beginner gains, but kind of stalled out in the gains department junior/senior year as I wasn’t really paying attention to my diet. I was also on the track team freshman year.

After I played my last down of football, I didn’t step foot in the gym for probably 6 months and lost a lot of strength. I’d get quick spurts of motivation and go back for a few months, but then I’d get bored or injured/sick and the cycle would start over again. 3-4 months of being a couch potato followed by 3 months of activity for a couple years. I also played hockey 1-2 times a week.

What was your first workout? First reaction to your first workout?
First actual WOD was 16-20-24 of C2B PUs, Ring Dips, and Alternating Dumbbell Snatches.  Figured beforehand I could keep up with the rest of the class because I was feeling pretty decent during my intro workouts. My ego got put in check by the end of the first round, ha! I thought, “Man, this is gonna be a long summer…”

What improvements have you seen in the way you look, feel and perform?
My endurance and metabolic conditioning have gone through the roof! Sometimes I finish a WOD and just think back to how exhausted I was my very first WOD, wondering what the hell I was getting into. My strength has also noticeably improved, especially my cleans and deadlifts! Not sure what my clean max was before, but it was nowhere near 215. My deadlift was 275 and is now 315! The stamina gains have been most noticeable in other activities (hockey, Krav Maga, hiking). Where I’d feel burnt and tired before during those things, I now feel like I can go on forever.

Overall, I just feel better and more lively day-to-day! In terms of looks, my color-coordination in my gym outfits has improved tenfold (just ask Coach Brett). My family says I’ve gotten gainz physically, and though I’m not wearing a medium shirt quite yet, I’ve noticed the differences as well.

What days and times do you come to Cróga?
You can usually catch me M-F at the 7 AM class, along with powerlifting on Wednesday nights and 7-9 on Saturdays for open gym + the WOD.

What’s your favorite WOD?

Hotshots 19 was a blast.

What’s your least favorite WOD?

Anything with wall balls. They’re an easy one-way ticket for me to the 1000-yard stare post-workout.

“The Justin” WOD! What would it be?
4 RFT:
21 Burpees over barbell
15 Handstand pushups
9 Power cleans (135/95)
400m run

What’s your favorite post-workout routine?
Crack open a FitAid, hit up LeanFeast, then head home and chat about the WOD and CrossFit for 20 minutes over breakfast with the rest of the #CongCrew (José + Lina).

What do you love about CrossFit?
In no particular order…
1) There’s no thinking. You just get up, go and do the WOD. All the programming is taken care of and it never gets monotonous.
2) There’s everything! Mobility, calisthenics, lifting heavy weights, running, etc.
3) The community + coaches! We have an awesome crew + coaches at Cróga that not only works hard, but plays hard – it’s rare for me to leave the gym without a few laughs.

What’s been your favorite culinary discovery since joining Cróga?
Definitely the steak breakfast burritos at LeanFeast! Along with finding out that I make a mean peanut butter/banana/chocolate protein shake that hits the macros hard and is insanely delicious.

What’s your biggest fitness goal for this year?
To crush José in every WOD! Nailing my double-unders and muscle-ups should help with that. 🙂

What words of advice do you have for new members or people considering joining Cróga?
For new members: make sure you introduce yourself and get to know your fellow Cróganites and coaches, and start building relationships with them! Your coaches and fellow members are the greatest assets you are going to have here. Everyone here is so warm and welcoming – the people are a huge part of what gets me out of bed in the morning and excited to work out!

For people considering: the WODs may sound intense and scary, and they are. But everything can be scaled no matter your fitness level. Before you know it, you’ll be kicking butt alongside some awesome people and coaches, while being in the best shape of your life.

Anything to add that we didn’t touch on yet?
Just in case we haven’t had this conversation (which I’ve had many times, ha!) and are still wondering, I am José and Lina’s nephew 🙂

HUGE thank you to everyone at Cróga for an amazing summer and start to my CrossFit journey! It’s been a blast and I’ll miss you all at school.

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The Mental Side of Training – Staying Positive & Moving Forward

Over the past 5 years, I’ve written A LOT of blog posts for our community on all kinds of different subjects that have to do with health and fitness.

Many of those blog posts have been dedicated to creating a shift in the way you think about fitness or breaking bad self-talk habits that we all develop throughout a lifetime.

So, below is a list of blog posts from the last 5 years that I think will help you change your mindset, push past barriers, reach new heights, and improve mentally, which will, in turn, help you get to the gym more and increase your abilities physically.

Smile, It’ll Hurt Less

Positive Momentum – Jar of Awesome

Trust the Process

Just Show Up

Don’t Stop

Have a Great Day if You Want to

Attitude of Gratitude

Don’t Cling to a Mistake

Think of How Far You’ve Come

Celebrate Your Fitness, Don’t Punish Yourself for Bad Choices

Whether It’s Good or Bad, It’s Good

Are You Really Too Busy?


Effort is a Choice

10 Things that Require Zero Talent

Start with Why

Consistency Brings Results

You’ve Gotta Do Your Part

Excellence is Not Random

The 40 Percent Rule

Do Not Seek Comfort, Seek Solutions

Schedule Your Fitness

Don’t Worry, No One is Looking

Persistence & Patience

Celebrate Your Victories Big or Small

Pilots Who Grow Old

Be Relentless

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Our Specialty Classes

At Cróga CrossFit we believe in well rounded and all-inclusive fitness with General Physical Preparedness as our goal for all of our members.

What does that mean exactly?

It means that in a week or month period you’ll see workouts that will help you improve in all of the 10 General Physical Skills (Endurance, Stamina, Strength, Power, Speed, Coordination, Balance, Agility, Accuracy, & Flexibility) and as a whole will improve your fitness, make you feel good and make you look better.

With that said, we also know that some of our members have more specific strength or endurance goals AND we know that being able to move a barbell well is a great way to become a more physically capable human.

Because of this, we have three specialty courses that we offer to all of our members:

Powerlifting: Our Powerlifting class is an opportunity to focus solely on getting stronger while improving your technique and maybe even setting a few personal records (PRs) in the Back Squat, Bench Press and Deadlift. We offer Powerlifting on Wednesday nights at 6:30 pm with Coach Preston.

Olympic Lifting: Our Olympic Lifting class is an opportunity to improve your technique and maybe even set a few personal records (PRs) with the snatch, clean and jerk. This class also includes a sub-10-minute optional WOD for those looking to breathe hard and break a sweat during this class. Being able to move a barbell is such an important ability to have and translates so well to moving all kinds of external or odd objects in your daily life that we offer Olympic Lifting all day on Thursdays (except Ignite at 4:45 pm).

Endurance: In our 1-hour running, rowing or biking session, our CrossFit Aerobic Capacity Certified Coaches will take you through a proper warm-up, stretching, and a new interval workout each class that is personalized for each athlete. Then we’ll finish it off with some sprint intervals or core work. We offer Endurance on Saturday mornings at 10:00 am with Coach Cody.

If you haven’t already, please come on down to Cróga for one, if not all, of these specialty courses. All are welcome and you DO NOT need to be an expert or have any special experience to excel in any of these classes.

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Emilie S. Is The June Member Of The Month

If you’ve been to our 3:30 class at Cróga, then you definitely know Emilie. She is a die hard 3:30er now and rarely misses a class unless she’s out of town doing something cool like camping in the desert for a week while off-roading. She’s one of those members that listens well, puts in the time and hard work, kind of flies under the radar and then you look up one day and she’s doing something she’s never done before and it kind of catches you off guard.

The progress we’ve seen Emilie make over the last 3 years is absolutely fantastic and I know that she takes pride in how her hard work has paid off and the constant progress she makes. She is just another outstanding example of how when you put in the time and do the work you will be capable of things you never thought possible.

Congratulations Emilie, this recognition is well deserved!

When did you join Cróga?
I joined Cróga in July 2015

What were you doing before for fitness?
I’ve done a lot of things to maintain fitness, but just previous to Crossfit, I was swimming laps 3 to 4 times a week.

What was your first workout? First reaction to your first workout?
The first Crossfit Workout I completed was front squats and running. Just a squat by itself was difficult, and I quickly figured out my mobility was pretty bad and my running worse.

What improvements have you seen in the way you look, feel and perform?
It’s easy for me to know that I am way stronger. Looks are something we all struggle with, but I know in general I hold my posture better, and a small thing like just standing and putting my hands on my hips, I can feel something other than mush now :).

What days and times do you come to Cróga?
I really loved going to the 0500 and 0600 class because it gave me the energy to get through the day. Work has changed that and I have to be at the airport two hours before that now, so for the last 15 months, the 3:30 class has become my home and I love it too. I think that getting to the 3:30 class after work (as most do in that class) has made me a bit stronger and reduced how much I grumble about the WOD. I make the choice to go, and I have rarely heard anyone else complain, so it’s basically time to suck it up and work through it.

What’s your favorite WOD?
A long Chipper.

What’s your least favorite WOD?
Well, I like to say my least favorite WOD has a lot of rowing. That is because I’m short and slow. Haha!

“The Emilie” WOD! What would it be?
A Chipper with 200 run, push presses, Sit Ups, 200 run, toes to bar, push-ups, 200 run, dumbbell snatches, burpees, cleans….blah blah blah until you can’t or times up, lol!

What’s your favorite post-workout routine?
My routine is usually stopping at the produce stand on the way home, watering plants in the backyard, then getting ready for the next day. 0330 is usually about 9 hours away at that point.

What do you love about CrossFit?
I’ve played many competitive sports over the years including tennis, volleyball, softball, soccer and competitive sailing. CrossFit is by far the sport that will take you through the years healthy so that everyday functions become so much easier.

What’s your biggest fitness goal for this year?
I think that I have gotten somewhat stronger over the last year or so, and I still wish I could attain those goals like an unassisted pull-up or a handstand. I do have an everyday goal though, and that is to lift half of what Kristi lifts…haha. True though, and still difficult or not possible at times.

What words of advice do you have for new members or people considering joining Cróga?
Oh, I just love watching new people join Cróga and get through their first WOD, first week, first month. I just want to encourage this is for everyone, and absolutely everyone is welcome at Cróga. I don’t know if it gets old saying it, or hearing it, but CrossFit with Dave, Cody, and the whole Cróga community is the best thing you could do for yourself.

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New Coach Spotlight: Brett M

Coach Brett was born and raised in San Jose and although he enjoys spending time outside and the outdoors, he has never really strayed far from home base (he’s lived within 1 mile of the house he was brought home to his whole life). He grew up in a house with 6 kids (five boys and one girl), which meant constant action and competition and even some controlled chaos (just like a good CrossFit class). He trained in Tae Kwon Do for 14 years (instructing for 13 of them), earned the rank of 5th-degree black belt and learned a lot about responsibility, focused training and discipline in the process. He’s also the kind of guy that loves to take on a challenge and learn a new skill, whether it’s juggling, archery, even Ballet or unicycling (his current new skill of choice). On top of all of this, he’s the kind of person that has a thirst for knowledge and loves learning new things so that he can help others achieve their goals.

It’s no wonder coaching is the perfect occupation for him and we absolutely love that we’ve been able to add him to our staff here at Cróga! Check out his Q&A to find out more about Coach Brett.

Full Name:
Brett Moore

Tell us a little bit about your family, job, and interests:
CrossFit coach, youngest of 6 kids (5 boys and one girl), I enjoy going outdoors, having adventures, and learning things that I have always been interested in. The list so far includes tap dancing, ballet, juggling, unicycling (in progress), kite flying, archery, tae kwon do, krav maga, telling jokes, cooking, eating, sleeping, CrossFit, and last but not least, playing with my dog, Cake (One of these things is not true. Guess which one correctly and you get a prize. Guess wrong…10 burpees!).

What was your athletic background before you started CrossFit?
I trained in Tae Kwon Do for 14 years and earned the rank of 5th-degree black belt. Taught for 13 of those years and was the chief instructor for over 11 years. Played baseball for 10 years as a kid (huge mistake, so boring). I also played volleyball in High School, I like to jump! =)

Why/how did you get started with CrossFit?
I got the most out of shape of my life. Teaching every day did not include training every day and that eventually caught up to me. The apartment my wife and I were living in at the time was right behind CrossFit Almaden and after watching them throw weights around outside every Saturday for about a month, I finally walked over and got started.

What made you decide to become a CrossFit Coach?
Truthfully, I just wanted a key to the gym so I could work out whenever I wanted. True story. After a few months of coaching though, I realized I would be able to help people reach their goals in a new and challenging format. I love martial arts immensely but after a decade of teaching, I needed a change and coaching CrossFit was the perfect fit.

When you were a kid, what did you want to be when you grew up?
There is actually video footage of me at 4 years old saying “I want to be a karate guy when I grow up.” To this day, I still believe I was speaking prophetically because I had NEVER done martial arts, only watched the ninja turtles, and would not even try it until I was 17.

If you could be any animal, what would you be and why?
A bird. Less traffic.

What is the one food that you could never give up?
I will die with Taco Bell in my belly…and probably on my face.

Favorite quote:
“If you’re going through Hell, keep going.” – Winston Churchill

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Nutrition: The Most Important Puzzle Piece

When it comes to feeling good, looking good and living a long healthy life, there is no debate that eating well is the most important piece to the puzzle.

That is why nutrition is the base of the CrossFit Theoretical Hierarchy of Development and why we discuss it in our intro series with all clients and constantly touch base with all our members about how their eating is going.

With that said, it should be no surprise that nutrition is the number one area of fitness that I’ve written the most about on our blog.

So, whether it’s eating real food, doing a Whole30, going Zone or counting your Macros, we’ve got the knowledge and are willing to help you reach your goals.

Below is a list of blog posts that I’ve written through the years for you to reference to hopefully pique your interest and get you started.

Then, if you’ve got more questions or want more info, feel free to ask your coach or shoot us an email at info@crogacrossfit.comand we’ll get you all the info and help you need.

Theoretical Hierarchy of Development

Nutrition Poster

Ask a Nutritionist

Post-Workout Nutrition

Pre-Workout Nutrition

Ask the Coaches – Best Diet

You’ve Gotta Do Your Part

You Can’t Outwork a Bad Diet

Whole30 Advice

Whole30 Resources

Whole30 Success

Whole30 Success – Vol 2

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Track your Workouts, You’ll End Up More Fit

If you’re a CrossFitter, chances are that one of the reasons you joined the gym had something to do with improving as a human.

Whether that means losing weight, gaining muscle, leaning out, getting strong, running faster, jumping higher, doing cool gymnastics tricks or all of the above, we all have at least one thing we’re looking to improve when we go to the gym regularly.

While all of these are great reasons to work out, just as we discuss in our intro classes, our goal as a gym is to provide you with increased fitness, which, as CrossFitters, means that we’re looking to increase work capacity across broad time and modal domains.

You might also hear CrossFitters talk about how we’re constantly looking to work at higher levels of intensity because, to us, intensity is equal to power output or force times distance divided by time, which gives us an exact metric for how much work we did in any workout.

That all being said, the ONLY way to truly have a goal and work towards it is to write down where you started and track your progress to ensure you’re moving the right direction.

And, if your goal is something that is as open ended as “lose weight” or “get stronger” without choosing exactly how much weight to lose or how much stronger you want to get, I would encourage you to do exactly what we encourage all our members to do in Intro Class 2, which is to eat well and look to improve your fitness and let the body do what it will.

With that said, since the day we opened Cróga CrossFit more than 5 years ago we have been using Beyond the Whiteboard to program and track our members workouts and results.

If you did an intro with us, we definitely set up an account for you and showed you how to use it, and if you came to us from another CrossFit gym, a sign up link and demo video were included in your welcome email.

We love this software because it allows you to easily see the workouts that you’re going to be doing that week (we release 1 week of workouts at a time), easily click the workout/s of the day and log your results, AND keeps track of all previous results while also giving you suggested weights and potential maxes for movements you’ve done before.

It is also a really fun place to challenge your fellow Cróganites and give them a fist pump when the hit a PR (Personal Record).

So, if you haven’t or don’t regularly record your workout results, I encourage you to start today.

Tracking progress and constantly looking to improve, just a little at a time is the path to long term success and will help you reach physical and aesthetic results that you never thought were possible.

P.S. If you need help setting up your BTWB, resetting your password, or learning how to use it again, shoot us our Office Manager, Jill, an email at or ask your coach in your next class and we’ll gladly help you.

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