Monthly Archives: May 2017

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Summer is almost here!

I know the weather the past few days has indicated otherwise, but remember that as the days warm up, you guys need to make sure you’re drinking enough water BEFORE you come into the gym. Hydration doesn’t just mean keeping a bottle of water close as an excuse for a break during the WOD.

Hot temps in the box mean more sweat on the equipment! Try your best to sanitize anything that you’re leaving your DNA on. More sweat means more chalk for some of us… remember to keep it in the bucket, and a little goes a long way!

Summer also means Youth Nationals for USAW: the White Rose Barbell Club is taking Makenna and Milan to Atlanta next month to compete (both have qualified this year! Yay!), and we’ll need some help with travel funds. If you’re inclined, consider making a tax deductible donation to the non-profit. Every little bit counts! And hopefully this year we’ll bring back two medals!

And here’s our programming for this short week.

Memorial Day Weekend Hero Hopper

Lt Michael Murphy

Lt Michael MurphyIt is a CrossFit York tradition to remember not just one but three heroes over Memorial Day weekend. On Saturday at 10am and Sunday at 10am, we gather at the board to pull a hero from the hopper. We spend a moment reflecting on who that hero was, honoring their memory and offering a moment of silence. Then, on Monday, we’ll honor Lt. Michael P. Murphy. This year, we’re happy to give our community three options for honoring Murph’s memory: 7am, 10am, and 630pm. This will also give all our coaches a chance to participate. Murph’s WOD is:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Download this week’s program.

New Faces and Dylan’s Programming Premier (It’s Good Stuff!)

Some New Faces?

Some of you may have noticed a large influx of new women visiting the gym. That’s because we’re running a 6-week program for women who are interested in learning what CrossFit is all about! These women will be training with us during a separate sessions, but will absolutely be doing the same kind of hard workouts everyone else is. Today is their first day, guys, and they’re doing BASELINE. (Dun-dun-dun!!) So, if you happen to run into an unfamiliar face at the gym in the next few weeks, give them a smile and an encouraging word. We all know what it’s like to be a beginner!

Welcome Dylan!

Our success story is on hold for this week; we’ll get you the next installment next Monday. For now, enjoy a gander at our amazing program, courtesy of Dylan, who is our newest coach. While Dylan has been at the helm of sessions for a couple weeks now, he’s never been given a formal introduction. Dylan has been training with us since he was SHORTER THAN MADELINE. He was probably 12, and he got his start working with Missy Horn, who coached our kids’ classes for many years. Missy was the real reason Dylan became such a strong athlete: she taught him the technical side of the lifts and the gymnastics movements with precision and clarity. Dylan will be a graduating senior this year, and he did his senior research project and presentation on CrossFit. He earned is L1 Certificate at the beginning of this year, and we’ve really witnessed him come out of his quiet shell and step into a leadership role at the gym nicely. Dylan, our community is lucky to have you.

More Success Stories: Dave App

This week’s programming!

More stories from our Lifestyle Challenge Success File! Dave reports:

“In January 2017, I weighed 194.5. On April 7, I weighed 180.0 (my scale at school goes by half pounds). The biggest thing with the weight loss wasn’t necessarily the weight loss itself, but the fact I lost it mostly from my stomach fat. I never did any before or after pics so there’s no photo evidence, but the waist of my pants are feeling much looser and I have to pull a little more on my belt now! This pretty significant because I’m a scrawny guy to begin with, so most of my weight was in my belly area, which is the worst place for fat and health related issues.

Overall I have more energy since starting the challenge as well. I was a big nap taker, especially on weekends, but I haven’t felt the need to nap much at all. I haven’t tested any maxes recently but I know my quads are getting much stronger and better defined. Our girls’ soccer coach (who was a big bench/squat guy in his past life) has mentioned several times about he noticed my quads being stronger. To go along with strength, I have been feeling less sore after workouts, so I know my strength/endurance/and recovery have been improving, since I have been trying to do more of the WODs at competitive level and have been trying to increase weighs in our squat cycle days. One of my goals was to get a muscle up, which I did get. [Editor’s note: WOOO HOO DAVE!!] And after I got them, actually being able to do them as part of a WOD. My strength goal was to increase my front squat. Originally I set that for about 200#. At two weeks in, I tried a 1RM and hit 242#. So I’m hoping when I test again, my new max will be closer to 260. My back squat 5×3 before we started was about 107 kg, and our most recent one we did I was able to do 111kgs. My front squat 5×3 in December was 70 kgs, and last time we did this I was at 88 kgs.”



Another Awesome Success Story

Download this week’s program!

This week’s success story is Reed’s. Reed was a challenger who made that program WORK, dialing in his fuel for performance and using the incentives to work on his goals.

Weight: lost 17 pounds


  • 12 consecutive strict HSPU
  • 9 consecutive (single kip) T2B
  • 5 consecutive C2B pull-ups
  • Cindy: 23+3

He writes: “Throughout the challenge I pushed myself to work on improving all things relevant to the challenge. I learned a lot about food in general, especially the cooking/ingredient aspect and how food makes me actually feel. I also noted how keeping a proper sleep schedule improves my daily performance inside and out of the gym. The most notable takeaways from the weekly challenges are that I need to do daily mobility with intensity to achieve full range of motion, I really don’t need pre-workouts or protein powders, getting out of my comfort zone is fun and I should do it more often, and that ultimately that I need to “run my own race” when it comes to the daily WODs and challenging myself.

I achieved many new movements, extended my ability to perform existing ones with heavier weight, and can perform higher continuous repetitions. This was partially due to better mobility or easier ability to move from leaning out – pull ups are easier if you’re lighter! I’m not sure how you measure mobility improvements, but most of the coaches have been able to see how much easier my squat, snatch, cleans, etc. have become. I notice this above most things as a main area of improvement. The other is how much lighter I feel on my feet.”