You've probably seen "Open Gym" on the schedule at your local CrossFit gym but you're a little worried about going and doing a workout by yourself. You are not alone. While we think that group CrossFit classes are best for your athletic development, occasionally you may only have time to make it to a scheduled open gym. What do you do there? Who will be there? Will it be as scary as I think? I'll try to answer all those questions below. 

First off, open gym times at most CrossFits are supervised but not necessarily coach led. Unlike a regular CrossFit class you'll be on your own to warm up and work out. So where do you start? 

1. Say Hello - Chances are you won't be the only at open gym so introduce yourself to others. Whoever is there might want to join you in a workout, work on some weaknesses or just become your new best friend. Exercise is always better together so be open to it. 
2. Warm Up - No matter what type of workout you're doing you should properly warm up before you do anything. Get a little sweaty. Work some range of motion. Then start with some movement prep for whatever comes next. Not sure what to do? Ask a coach or complete the warmup on the whiteboard. 
3. Make Up A Workout You Missed - At Apache, there is a method to the work that you do every day you come in and we try to make that effective for people whether they come in 3, 5, or 7 days a week so if you missed a workout, make it up. Check your app or gym's website and complete the warmup, lifting, WOD, whatever, from a day you missed earlier in the week. 
4. Work On Your Weaknesses - Yes, we all have them! While this sounds very logical, most people when given their choice of workouts will pick something they are good at. That's a big mistake. Pick a movement that gives your trouble or you had a hard time with in the CrossFit Games Open and spend some time with it. Can't get double unders? Spend 20-30 minutes practicing.
5. Get Some Help - Do you have a specific goal in mind besides general fitness? Planning to do a weightlifting competition or a obstacle course race? Ask a coach to come up with some specific programming that will help you crush your goals. Sure, there will usually be an added cost with this but it will make a big difference having a focused plan from an experienced coach. 

Congrats! Taking time to work on things you're not good at or making up workouts you missed says a lot about you and how seriously you're taking your fitness journey. Follow the steps above, get to as many classes as you can and there's not stopping you. 

I'm sure you've heard of the anti-inflammatory effects of moringa and better digestion and clearer skin from apple cider vinegar. You've probably heard about the antioxidants available from acai and the nutrients packed into spirulina. I bet you've even seen on TV, in magazine articles and countless Facebook posts that these things can dramatically improve  your health and wellness. I mean, celebrities swear by these "life hacks" and credit them for everything, from their beauty, to their success to their overall wellness, so it must be true. 

I hate to be the bearer of bad news but a lot of this is just hype. It's marketing. If you happen to like these foods, of course, go ahead and eat them but the reality is a healthy, balanced diet will give you the same benefits. 

How are you spending your time when you're not eating goji berries and chia seeds? Are you drinking alcohol regularly? Are you not getting enough sleep? Do you have a consistent exercise routine? Do you take time to consciously improve your life? 

If not, no amount of turmeric is going to change a thing. 

Keep it simple. Try to follow an overall healthy diet as much as you can. Sleep 8+ hours a night. Work out with cool people. Once you check off all these boxes, then start to look at superfoods and supplements. Do the things you love in life and appreciate the fact that you're able to. ​

You ever get stuck in a rut with your fitness routine? We all have, but being a part of group fitness classes can help get you back on track and keep you there. 

Unlike working out by yourself, where you put your headphones on, make up your own workout and don't interact with others, a group fitness class is led by a experienced trainer who knows to mix things up and keep them fun. No headphones are needed as you'll be chatting with other people during class and doing things you would have never thought of on your own. Plus working out with other people that want to get better is seriously motivating. 

The list of advantages to group classes is long but I figured I'd share a few of my favorites below. 

1. Community - Group classes create a dynamic that pushes everyone to work a little harder. You don't have to compete with anyone in class but just knowing that someone is working their hardest next to you will make you do the same. Having friends in class helps with accountability too. You're far less likely to skip a workout when you know you also get to see your buddies for an hour. 
2. Variety - Group classes, like CrossFit, change up their workout routines every day so you won't get bored. You might be doing mostly strength training one day while the next could be all conditioning. Usually it's a mix but "routine is the enemy" so we promise you won't get bored.
3. Coaching - Not sure if you're doing something right or there is a potential for injury? In group classes at Apache, coaches will be explicit with how they want movements done and even offer alternatives depending on your fitness level. Throughout warmups, skills, lifting, workouts, etc. you will be watched and constantly corrected. 
4. Better Fitness - When we work out alone we tend to do the things we like to do, are good at or the same routine we've done for a long time. With group classes constantly changing that up on you, you'll get amazing results you didn't even know were possible. This will help you become are more well rounded athlete and capable of much more. 

Group fitness classes can be a great alternative to what you're currently doing so give it a try when you have the chance. All you have to do is make the commitment to show up and we'll take care of the rest. 

If you found any of this helpful or know someone who would like to make a change and start a workout program please contact us below. We love helping people become a better version of themselves.