"I don’t know how you do it."

I don’t either. I just do it.

I think a lot of people think there is a secret to being committed to training. Guess what? There is no secret. You just have to do it.

There are things you do every single day. Just add training to the list. Why? Because there is a pay off to training. You’ll feel, look and live better. That’s worth it to me. I don’t have to be passionate about it. I just have to do it. Some days I can’t wait to work out, other days, not so much. Those days, I do it because it makes my life better.

Think about the things that you do daily that you don’t love doing but you do them because they have an effect on your life. I don’t have a passion to wash my hands, take a shower, do the laundry, wash the dishes, take the garbage out, etc. but I do them all the time. I don’t miss a shower. I don’t leave dishes sitting in the sink. I don’t let the garbage overflow. I just take care of them. Why? Because they make other things in my life better. I don’t smell. My house doesn’t smell. My hands are clean. This makes me happy. It’s not a passion. I’m not a neat freak. It’s just life.

​So yes, wash your hands, take the garbage out, do the dishes and go to the gym. Even it doesn’t excite you all the time. Even if you’re not a gym rat, add it to the list. You and your life will get better and better. Promise. 

I'm around people that care about their health and fitness all the time. It's no secret that these same people love to talk about their health and fitness nonstop. The good news is people tend to chat about how to make themselves and others better. I hear them talking about different stretches, great new recipes, how many hours of sleep they're getting, some new vitamin or supplement, etc.

I love hearing that someone made a better choice at dinnertime or went to bed early because they want to train hard in the gym the next day. 

What I rarely hear people talking about is stress. This is unfortunate because stress can have a huge negative impact on your training and your overall health.

Are you stressed? Dealing with jobs, kids, family, friends, pets, etc. tends to leave everyone a little stressed from time to time. 

How do you know you're stressed? Listen to your body. Look for: 

• Changes in  your sleep
  • ​Not being able to fall asleep
    
  • Not being able to wake up
  • Waking up in the middle of the night 
• Changes in appetite
  • Not being hungry, not eating at all
  • Not being able to eat enough
• Lack of energy
• Skin issues
  • Breaking out
  • Puffiness
• Craving for sweets, processed and fatty foods (more than normal) 
• Difficulty recovering from workouts or minor injuries
• Changes in weight

What to do about it? 

Well, the good news is that working out can actually be a stress reliever. The bad news is adding tough workouts on top of an already stressful day can do more harm than good so make sure you're listening to your body. (Mood, resting heart rate, level of soreness, irritability, motivation)

When you're feeling particularly stressed here are a few things you can do: 

• Go for a walk
  • Don't time it, just go outside and walk 
• Make time for recovery
  • Get a massage, meditate, do some light stretching
• Try to get some sleep
• Skip the workout. If you don't have deadlines, just relax. Then get right back to training when you're feeling better

Managing your stress just might be the key to a healthier and happier life. Don't stress about it! 

I'll keep this short. I'm never going to make you stand on a bosu ball and do a squat while at the same time doing flys on a cable machine. You're actually not going to see a bosu ball here at all. Or some cool, new machine. We've never used them and we're cranking out some pretty fantastic results.

We're not fancy here. You walk into Apache and you might be unimpressed... at least at first. No fancy machines. No smoothie bar. No tanning beds. No massage chair. 

Part of our workout in class yesterday was to hold a heavy sandbag for 30 seconds. Some grabbed a 200 lbs. sandbag. Some the 120 lbs bag. Some 60 lbs. A few others in between. Sandbags are just that, bags of sand. They are not pretty but they work. They work to help strengthen your grip, build core strength and yeah, even 30 seconds, will get the heart pumping. Besides that they are like real life. They move around. They're unstable. You'll encounter a lot more things in life that are similar to sandbags than some random, fancy machine. 

If you're looking for the latest toy or cool new trend in fitness, we are not it. Am I worried? No, I saw Rocky IV. I know what happens. 

*Disclaimer: It's not you, it's me. If you're only using fancy machines and doing the cool new thing, I'm really happy for you. I'm stoked anyone is working out no matter what they're doing. Keep it up! It's just not for me. 

What is "Murph"? It's a hero workout but if you haven't done it in the past here is a little back story. 

Lt. Michael Murphy was a Navy Seal that was killed on a mission while in Afghanistan. His position and that of his three other teammates was compromised by several goat herders. In the ensuing gun battle with the Taliban, Lt. Murphy, or Murph, knew his and his team's situation was dire so he decided to move to an open position under heavy gun fire, knowing the probable outcome, to make an emergency call from his satellite phone. During the phone call Murph was killed. You may remember this story if you've read Marcus Luttrell's book, "Lone Survivor," or seen the movie adaptation. Murph was posthumously awarded the Medal of Honor, the nation’s highest military honor.

Each Memorial Day, Apache, along with many other CrossFit gyms, honor those who paid the ultimate sacrifice with a workout.

The workout 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.

It was one of Lt. Murphy's favorite workouts so it was named in his honor. 

First off, it is not an easy workout so of course we can scale it to your ability. It's not uncommon to see some people doing ring rows, push ups on a box, shortening the run distance, etc. This is totally normal and acceptable. If you have questions about scaling, just ask. Second, this is a hero workout and we tend to dig deeper for those. With that being said, please be smart and have a plan. 

What do we mean by a  plan? Well, you don't have to do the workout exactly as it's listed so you can break up the reps however you'd like. Try to come up with something that will allow you to maintain your form and allows you to finish the workout! If you're not sure, try to keep your reps low. Singles, doubles, triples. Here are some common rep partition strategies:

20 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squats

20 Rounds 
5 Pull-Ups
5 Push-Ups 
15 Air Squats
5 Push-Ups

25 Rounds
4 Pull-Ups
4 Push-Ups
12 Air Squats
4 Push-Ups

25 Rounds
4 Pull-Ups
8 Push-Ups
12 Air Squats

Etc. 

Worried about it? Don't be. It's a CrossFit workout, something you do all the time, and as I said it can be scaled. Your workouts in class are helping prepare you for this workout. (and tons of other awesome stuff) Of course, people always ask if they can do more. You should be good but if you want get a few more runs in you can run a 1/2 mile or a mile before or after class. Or do it on a rest day. I'm sure someone will join you too. 

What else can you do to prepare? Make it your job each day leading up to "Murph" (and every other day of your life) to consume enough water so you’re ready to go on Memorial Day. Get some sleep! Make sure you're getting enough sleep each night as we approach the workout. It will aid with recovery and help you perform better in all of your workouts, including "Murph."

By the way, you'll sign up for Murph just like you would a regular class so it will be open a week before 5/28.

Dropping in while on vacation? Just send us an email to let us know. Usually do "Murph" at home by yourself? Give us a call and come do it with a great group of people.

Looking forward to seeing everyone there!

So, you finally did it! Congratulations! Was it a pull-up? Was it 15 lbs. off the scale? Was it your first 5K? Great! Now get back to work. The people you'll meet here are in it for the long haul. And they need you too!

I was talking to a friend today about how tomorrow is her 3 year anniversary at Apache and how much she's changed in that short time. Her exact quote was: "So much progress yet so much more to learn." She gets it. She could of stopped when she reached her pull up, weightlifting or aesthetics goal but she continues on knowing that there is more to this whole fitness thing. 

When we first meet people at ourIntro Sessions we talk a lot about why they are here and what they are looking for. At first, people will tell us they want to lose 5 lbs. for a wedding in 3 months or try something different to get ready for a Spartan Race but they tend to stick around after their initial goal has been realized. Why? Because fitness can and should be lifelong but it's also fun and rewarding here. 

Crazy things happen when you start training with us. Initially, you'll see big time gains and things will be getting easier by the day. You'll look different. You'll walk around differently. This is great but the next step is pretty cool, too. You'll start to get to know the other people in your classes. You'll become part of the community. Why is the community so strong? Because everyone has goals and they are pushing themselves and each other every single day. You'll feel a sense of belonging and from there, even greater accountability. You'll find yourself wanting to be around certain people because it almost feels like they make you better. 

Then what happens? You start to become more consistent at the gym. You start to make better choices and live a healthier life. It starts to change other things. You work harder. You have better relationships. You do things you didn't think were possible. 

Then, guess what? You become one of those people that others want to be around. People come to the gym because you are there. It's a beautiful cycle.

Want the secret? Just show up and it will happen.  

CrossFit is dangerous. I hear this all the time. Almost every day. Mostly by people who have never tried it or been to a CrossFit gym. They all had a friend who heard that their uncle's co-worker's daughter tried CrossFit in Panama once and she cut her hand. So, you know, super dangerous. 

First off, after 11 years in CrossFit I have not found it to be dangerous at all especially when we compare it to injury rates associated with pretty much every other activity, including jogging and youth soccer. When you tell your co-workers you're going to start jogging, do they warn you about the dangers of running? Hardly. But when you tell them you are starting CrossFit all the crazy stories and warnings come out. 

Do people get injured while doing CrossFit? Sure. It happens. Just like every other activity out there. A friend of mine threw his back out tying his shoes this morning. Another guy I know tore his meniscus jumping out of his truck. Another broke his wrist during an aggressive high five. Don't even get me started on the injuries friends have had while snowboarding, playing basketball and partying too hard in college. 

Countless studies, including one from last year (Moran 2017) have shown that "the injury incidence rate associated with CrossFit training was low, and comparable to other forms of recreational fitness activities."

As I said, of course some people pick up an injury while doing CrossFit but is CrossFit always to blame? Not necessarily. Often times, CrossFit will expose injuries you may already have or show how you may be moving in a manner that is causing you pain. How you move is important in everything you do so when you go from being mostly sedentary to starting to work out it's not uncommon to start to experience some pain that normally goes unnoticed in your everyday life. You start CrossFit and you are starting to demand functionality from your body. We are asking you to pick things up, put them down, squat down properly (and often), stand back up, get down on the ground and get back up, pull yourself up, jump, throw things, etc., stuff you either have not been doing or just doing the bare minimum of. We teach you how to do things your body was made to do. We should expect our body to be able to do these things and do them for the rest of our lives. If something hurts while doing these tasks, great, we found something we need to work on and now we can fix it. Daily we hear how members' knees don't hurt while walking up the stairs anymore or how they feel more comfortable and pain free doing daily tasks. This is what we're here for. 

Basic tasks aren't supposed to hurt. If they do, let's figure out why and make them better. 

In the end, what's more dangerous? Finding an activity that you enjoy, will make your days better and you can do for the rest of your life or sitting on your couch all day and falling victim to everything that comes with that? 

I know what I'd choose. Make a decision to get better and stay on the path. It might hurt sometimes but it's worth it. 

What do you think is normal?

Is it normal to hit the snooze button repeatedly for an hour every day? Is it normal to deadlift twice a week? Is it normal to eat junk food daily? Is it normal to exercise every single day? 

"We are what we repeatedly do. Excellence, then is not an act but a habit." That is a great interpretation of some work from Aristotle by Will Durant and it holds true whether we're talking about fitness or anything else in your life.

So what are we? What is normal to us? Well, you can easily make something normal if you do it over and over again. Getting up just in time to not eat breakfast, take a quick shower and have road rage outbursts on your way to work is normal if you do it most days. Feeling tired all day then staying up late to watch a Friends re-run is normal if you repeatedly do it. 

How do we get out of this cycle? Simple. Start small but change some of your habits. You can't? That's just a lie you tell yourself. The reality is most of us know exactly what we need to do but we try to fight it. 

Feedback helps. So where to start? Reflection. Take a few minutes at the end of your day and write down how you could have made the day even better. Write it in a notebook, take a note in your phone, text yourself, whatever, just do it. Don't want to take that time at night? Ok, in the morning, write down a few things that will make today great or could have worked better yesterday. You will start to see patterns of what you need to do and be able to make changes from there.

This little practice of reflection will go a long way in creating change in your daily life, your habits and what is normal to you. Try it tonight. Now you'll have a new positive habit in your life and hopefully the start of many more.

​Also, stop hitting the snooze button. 

You've heard it all before. Nutrition is 4000% of the equation. Abs are made in the kitchen. You can't out train a bad diet. (Insert other witty saying here.)

While my percentages above might be off, there is something to these old fitness cliches for most people. We are in the gym for typically an hour a day, so those other 23 hours are very important. Of course, what we fuel our body with and how often we do so plays a big role. 

When people start to make a change, sign up at the gym, focus on their sleep, start to eat better, there is a lot of information coming at them and sometimes it's hard to put it all together. I'm not going to recommend a certain nutrition plan to follow here but let's take a look at ways people tend to go off the rails with their nutrition, even though they think they're doing the right thing. 

1. Not Eating Enough - Cutting too many calories out of your diet will not lead to weight loss. Instead people tend to actually gain or maintain weight. Can consuming less calories help? Sometimes. But make sure to work with a nutritionist (yes, we have those at Apache) to assure you are eating the right amount. 
2. Eating "Healthy" Recreations of Unhealthy Food - You see it all over... "fat free this," "low fat that," "paleo chocolate cake." Guess what? Most of it is still junk. Why? These items are almost always full of sugar no matter what they're made with. And physiologically, since it says one of those "healthy" catchphrases on it, you think you can eat tons of it. Not true. I don't care if all the ingredients are natural, it's still a huge plate of sugar and will wreak havoc on your goals. 
3. Consuming Handfuls of Nuts - Yes, nuts are a great snack and a fantastic source of fat. Because of how small and delicious they are, you may not even realize how many you eat. Take a look at the nutrition label next time you pick some up and notice the amount of calories you're consuming. It's not uncommon for someone to eat 1000 calories in one sitting without realizing it. Just as an example, 100 calories is about 20 almonds or 12 cashews or 20 pistachios. I know...crazy! 
4. Eating Tons of Fruit - I know, fruit is healthy, packed with essential nutrients and super tasty. But relying on it as a big part of your diet or snacking constantly on fruit can also slow down your efforts. Fruit is high in fructose, a simple sugar, that will create an insulin response in your body and could have a negative effect on your goals. Eat fruit but don't go crazy with it. 
5. Celebrating Too Much - When a celebration comes up, lighten the reigns a little and enjoy some great food and drinks with friends but don't do it all the time. What are we celebrating? That you followed your nutrition plan for 3 days? That you haven't had cake in a week? Going off the rails to celebrate how well you're doing is just going to make you crave the stuff you're keeping out of your diet even more. Like I said, celebrations come up, don't be weird. But don't look for random things to celebrate just so you can cheat on your plan. Nothing will taste as good as you feel. 

A big group at Apache is taking on the Whole Life Challenge right now. (Not too late to SIGN UP if you're still interested in crushing the next 6 weeks with awesome people!) I hope this helps a little to anyone that is just getting started with the WLC or with whatever plan you're following. You made a decision to get healthier, don't let these common mistakes get in your way. 

I was training a group of people outside of the gym the other day. We were doing sprints in the parking lot. It was a tough part of the workout but everyone was having a good time, smiling and high-fiving each other. I was happy they were having fun, training hard and felt lucky to take advantage of the nice weather in early April. As I was coaching some running mechanics I noticed that a lot of people in their cars were staring at us. Sure, it was Easter morning and maybe they were just jealous we were outside being awesome while they were stuck in their cars but I couldn't stop imagining what they must be thinking about us and about Apache.

I hear it all the time:
"Apache is a CrossFit gym."
"All they do is lift weights."
"You don't lift weights at CrossFit."
"Apache does that Strongman stuff."  
"CrossFit is so intense." 
"Apache makes you bench press."
"It's so much conditioning."
"I could never do that."

Ok, I'll clear some things up. We are a CrossFit gym. We lift weights most days but some days not at all. We like to mix things up so of course we add elements of strongman, gymnastics, powerlifting, rowing, etc. We believe in intensity (after mechanics and consistency have been demonstrated of course). We bench press sometimes. We program our workouts in a  manner to not make you good at just one thing. And yes, you, whoever you are, can do it. 

Everything you think we do at Apache and most of what I said above are just random activities you might do here. But here's the secret, you can do that stuff anywhere. People come here to be coached how to move better, improve their lives, and just generally be healthier. 

If you're staying away because you think we have some crazy idea of fitness and we are going to force you to deadlift 500lbs, that's on you. The reality is our coaches make sure every single workout, movement, and lift is relatable to you, not the strongest person in the gym or the fastest runner, you. We constantly think about what is going to help you get better. Can people deadlift 500lbs here? Sure. Do people run sub 6 minute miles here? Sure. Those people come to Apache and get trained in a manner that will make them better. Our coaches will challenge them to continue to improve while also making them work on their weaknesses. That goes for everyone. So if you have never worked out before or you just finished competing at a high level, we got you. 

Nobody is here to just lift weights and crush some crazy workout. They are here to get better. They are here to get healthy. They are here to improve their lives.  They are here to be coached how to do so.

That's what keeps me coming back. If it was just some sweat fest, I'd be gone a long time ago. 

We got you.

Life is tough! We get it so we figured we'd come up with some reasons for you to not go to the gym today. 

1. Your bed is so comfy. 
2. You forgot to pack your weightlifting shoes. 
3. You got out of work 30 minutes late. 
4. The Yankees are playing and they only have 160 games left this season. 
5. You didn't get enough sleep. 
6. You didn't have a great lunch. 
7. There is running in the workout. 
8. Your 5K is coming up. 
9. You're getting married next week. 
10. You haven't gone in so long, why start today?
11. You have a trip coming up. 
12. You don't have a trip coming up so why bother. 
13. You have to watch the the entire "The Office" series on Netflix...again. 
14. You have a hot date tonight. 
15. It's your birthday. 
16. You've been eating really well lately. 
17. You haven't been eating really well lately. 
18. You have work tomorrow. 
19. You haven't been training hard lately. 
20. You've been training really hard lately. 
21. You forget how to sign up for class. 
22. You'll be embarrassed. 
23. There are double unders in the workout. 
24. You didn't get to eat breakfast. 
25. You've got so much going on lately. 
26. It's so hot out. 
27. It's so cold out. 
28. It's raining. 
29. It's so nice out. 
30. You didn't drink enough water today. 
31. Your watch says you got enough steps today. 
32. Your friends aren't going today. 
33. You'll start working out when it gets closer to summer. 
34. Your arm hurts. 
35. Your leg hurts. 
36. You don't want to get too muscular. 
37. You can just work out at home. 
38. Somebody cut you off on the way to the gym. 
​39. You'll just let your husband/wife work out this week instead of you. 
40. Your buddies are going out for pizza tonight. 
41. You don't have any time. 
42. You're too old. 
43. You're too out of shape. 
44. You cut your finger yesterday. 
45. The workout clothes you packed don't match. 
46. You just got your nails done. 
47. You're sore from the last workout. 
48. You didn't feel sore from the last workout so it's not working. 
48. It's not Monday and you always start things on Mondays. 
49. You didn't see results from yesterday's workout. 
50. You already took a shower. 
51. It's so far. 
​52. You forgot your wrist wraps. 
53. You didn't have your coffee yet. 
​54. You ran out of protein powder. 
55. You have to get in shape first before you go to the gym. 
56. You don't know what the workout is. 
57. Your sneakers feel weird and you probably need new ones. 
​58. You'll go tomorrow. 
59. You just don't feel like it. 

I gave myself exactly 5 minutes to come up with that list and I could probably keep going for awhile. We're all capable of coming up with plenty of reasons to not go to the gym but the reality is nobody cares that you have to watch "The Office" again, your health and fitness certainly don't, so figure it out and get after it. 

*Two things: One, a lot of these "excuses" came to mind because of the amazing people I see at Apache every single day that say things like, "Yeah, I got off work late today but I didn't want to miss my workout" or "I went to a party last night but heard the alarm this morning and got right up to get my workout in." Two, we don't expect you to go to the gym every day. 

I'm pretty lucky to be surrounded by dedicated people. 

The turkey, the sides, the desserts!!! Yes, Thanksgiving is a pretty amazing day for those of us who like to eat but it can quickly derail all of our progress we've made in the gym lately. It's also the beginning of the holiday season where you'll be invited to party after party and your self control will be tested for sure.

How do we have a good time but not overindulge? Here are a few things you can do to enjoy yourself but not completely change all your healthy habits. 

1. Set Your Plate Up For Success -  Fill up your plate with lean protein (turkey, fish, steak, etc), vegetables and natural, unprocessed carbs (sweet potato, mashed potatoes, rice). Focus on that first plate and take it slow by making sure to properly chew your food and not chug your drink while eating. 
2. Take It Easy With The Drinks - Obviously water is the best choice but not always the most fun for some people so make sure to drink in moderation. A few cocktails could mean a few hundred calories. Same as the food, take your time, try for one glass of wine or beer and simply sip it. Some extra water throughout the day will help you feel full while helping process a lot of the sodium found in all that delicious food. 
3. Don't Overdo The Desserts - If a little dessert won't trigger you to eat a whole lot more, have a little bit... maybe a serving, maybe half, maybe a bite. You could also make a healthier dessert for Thanksgiving and share it with everyone there. Can't bake? Just bring a fruit salad.
4. Eat Before You Go - It's simple, if you show up hungry you are more likely to eat whatever is laying around. Easiest way to combat this is to just eat a meal before you leave the house. You'll have more self control at the party and not make (as many) bad decisions. Try for a meal high in protein or even have a protein shake before if you are in a rush. 
5. Don't Be Weird - Last but not least remember that this is a holiday and you're there to have a good time and make memories. Not every day is perfect so occasionally you may need to chow down on whatever is there, smile and enjoy the moment. 

Use these tips to make your holiday more enjoyable and hopefully a little healthier. Any questions, just ask.

I get it. You love to work out. So do I. But are you reaching your potential if you're not taking care of yourself? Ideally, you want to recover as best as you can after each workout. The faster we do that, the more we can get out of the next session and the better progress we'll make. 

​

So, where do we start? 

1. Sleep - By far the most important thing we can do is get enough sleep. If you're not getting enough almost nothing else will matter. Besides feeling great, adequate sleep will help with hormone regulation. Without our hormones, like cortisol, in check, our basic body functions can get completely out of whack. This can wreak havoc on our immune system, digestion, sexual function, mental clarity, focus and the list goes on and on. We covered some tips on how to get better sleep in another article HERE. 
2. Nutrition - This should seem simple but nutrition is often forgotten. After we work out we need to refuel our body. Protein and carbs will be most important in this post workout window. Our body wants to get back to normal so it will need to repair muscle cells and replenish glycogen. To do so we'll look to take in a meal full of protein and simple carbs. While real food is always best for us, many will rely on a quick protein/carb shake to get them in. Also make sure you're drinking enough water throughout the day as this will help with the repair and growth of your muscle cells. 
3. Active Recovery - Take a day off from going to the gym but don't just sit around. Go our for a walk, kayak, take a light jog. Basically do something you like and gets you a little sweaty. On those days you're feeling really sore this will help clear your system and promote blood flow. Even some foam rolling while hanging out will help if you can't get outside.
4. Contrast Showers - The idea of cold and hot therapy is not new but often gets overlooked. Studies have shown they can combat inflammation and even central nervous system fatigue. There are a lot of ways to do this so you may have to do some research as to what works best for you but try :30 cold immediately followed by :60 of hot water for 5 rounds to start. 

We'll cover some more in the future but this should give you a good start to practicing good recovery habits. Remember, you're at the gym for about an hour a day so that other 23 hours is going to be the most important on your road to awesomeness! Don't take it for granted. 

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. 

Growing up in this society I was subconsciously taught the way I should look was already established for me. I was a victim of envying the women in magazines and on television because, for some reason, that transferred over to me as acceptable and beautiful. I had a Barbie doll like most little girls and I can tell you, I didn't look like her at all. Barbie had everything! The dream house, the convertible and not to mention Ken. Everyone wants to wear nice clothes, be wanted by women and men, and look good naked... but what does it mean to "look good"?

​Well, my idea of looking good could mean something completely different than what yours does. I thought to myself where does this stem from? How come some people were brought up to believe being extremely slim is admirable, or having a lot of muscle appearance is beautiful. What is a women supposed to look like? Should I be curvy like an hour glass? Or have long legs like a gazelle? 

The amount of stress and obsession women deal over body image today has gotten way out of control. It's not fair for women have these unachievable expectations of how we should look in order to take my shirt off at the gym, or wear a two piece bathing suit. I often hear or think "I can't wear shorts because I have cellulite" or "I can't wear a tank top because I look too bony."

One thing I get really upset about is women who think being healthy or fit makes you look like less  of a woman. If you showed most women today a photo of Camille Leblanc Bazinet, 2014 CrossFit Games Fittest Women on Earth, or a photo of Kate Moss, world renowned super model, who would they prefer to look like? Just because Camille has outstanding defined muscle tone, can carry all her groceries from her car to her house alone, and can lift more than the average man apparently means to some she is less beautiful than Kate Moss? I mean hello! Women? Why wouldn't you want to understand your full capacity as a female?  How come this idea of what you're supposed to look like doesn't carry over to men? Nobody takes a look at Woody Allen and a look at Dwayne "The Rock" Johnson and says "Woody is less of a man because his muscles aren't as big as The Rock's." or "Woody looks like a woman." This is just one example or how women's beauty standards have been blown way out of the proportion.

I struggled with they way I "should" look since I was 14 years old. Unfortunately now these problems are starting to appear in girls as young as 7 or 8. My 9 year old niece shouldn't have to look into the mirror and question how she looks. It's just a unnecessary problem we've created for our youth. 

We've also let the scale become a tool to measure our self worth which is the worst thing you could do. No machine should dictate the way you feel each day based on a number that appears below your feet. Unfortunately this idea of beauty has lead women to unhealthy and scary habits. Studies suggest that the total percentage of women in the U.S that are unhappy with their body image is 91% and the total number of women with some type of eating disorder is over 8,000,000. These facts are hard to hear. It's sad but we have to talk about issues like this because they are real. In order to change this, we must change the standards.

This unfair world we live in has decided for us what is considered an ideal body image but that doesn't mean you can't alter it. In reality we got ourselves here and it's been a long road, but within the past 10 years, it's been changing. We have been improving as a country of body positivity but still have a long way to go. 

3 years ago I found Crossfit and my perspective for beauty changed tremendously. I started to believe being strong and independent was more beautiful then being thin and underfed. I was lifting heavy weights and eating peanut butter. I cared more about being healthy and fit than malnourished and a size zero. I started to follow and surround myself with women who wanted me to succeed. People believed in me and I now believe in myself. I no longer ask for help with daily chores and have found a new sense of independence that is more important to me than anything else. I don't have to rely on another human being to do my work and I care more about my health than my appearance.

I work for myself. This is self value. This is what we should consider beautiful. This is achievable by all women and men.

So I am here to tell you, it's not your fault, you have been brain washed by society and advertising. Now, if you're wondering what can I do to fix this? How can I erase the unrealistic image of what a women should aspire to look like today, well here are some steps. 

1. Surround yourself with people you admire not only physically but personally can be a first step. 

2. Have friends and family that support you and love you no matter how you look. 

3. Stop comparing yourself to the women on the front of the magazine because guess what? She gets paid to do that for living and may have been Photoshopped. 

4. Stop putting celebrities and reality stars on pedestals or use them as role models of how a successful person should look and act. 

5. Inform yourself and question advertisements and commercials. Be aware of what the media is feeding you. The commercial industry is trying to sell you something. If you see a women sitting in a brand new Ferrari with a "good looking" man, carrying a designer purse in front of her multi-million dollar house, don't think that in order the get the house, the car, the man, you need to look like this woman. This is not true.

6. Stop shaming other women for the way they look. Think of every women as your sister. We are all in this together. Criticizing another woman because she's "too large to be wearing that outfit" or maybe "her butt doesn't fill out her jeans" shouldn't even be a thing. You are just adding to this negative expectation that you or her will never be. 

7. Stop believing your self worth is measured by likes on social media. Last time I checked likes are free so there's no reason you should be associating that with any sort of value. Reality stars like Kylie Jenner have millions of likes because she has millions of followers. This doesn't make her imagery more acceptable in my eyes, only more known.

8. Take a step into your local Crossfit gym and pick up a barbell, you'll probably do some stuff you never thought you could, and then feel really great about it.

Everyone says they love to sleep; however, most of us don't make it a priority. How well and how often we sleep can have a major impact on our health so why not take it more seriously?

Good sleep can:  

• Boost muscle mass and repair tissue
• Improve your memory
• Improve brain function
• Help heal and repair heart and blood vessels
• Increase focus
• Put you in a better mood
• Help balance hormones which can help lower risk of obesity and even diabetes
• Help build up your immune system
• The list goes on and on

​
Most of us know we need 7 to 9 hours of sleep to function properly but what are we doing to make sure the quality of that sleep is where it should be? Here are a few quick tips to help you get the most out of your sleep. 
​

1. Sleep In A Blacked Out Room - Your body reacts to light. Obviously your eyes do but your whole body does as well. Sleeping with light in your bedroom or coming in from the outside can make your body think it needs to be alert and therefore not let you reach a really deep sleep needed for all the benefits above. An eye mask is a start but as I stated above, the rest of your body reacts to light too. Try to find some black out shades that don't let any light into your bedroom. Don't forget the small lights coming from computers, phones, etc. Cover up all lights or better yet, leave electronics outside of your bedroom altogether. This small change will make a huge difference in your sleep. 
2. Make Sure It's Quiet - Noise can trigger your body to be alert just as much as light can. Do what you can to limit all noise in and around your bedroom. Don't run the washing machine or dishwasher if you can hear it from your bed. If you live in a city you may want to consider comfortable ear plugs as well. 
3. Sleep In A Cold Room - The sun and temperature going down are signals to your body that it's time to rest. Don't confuse your body by blasting the heat and covering up too much. Most studies show the ideal sleep temperature is between 60 and 67 degrees so set your thermostat to keep you cool in a summer and your heat to go off in the winter. 
4. Relax For An Hour Before Bed - Most of us are overstimulated throughout the whole day and that doesn't change when we go to bed. Many will be scrolling through Instagram or texting right up until the moment they fall asleep. Disconnect for a bit. Put your phone on "Do Not Disturb" an hour before bed and leave it in another room. You won't miss anything, I promise. 

Give these few tips a try and you'll be amazed how the quality of your sleep (and your health) will change. 

Yes, I have that T.L.C. song stuck in my head now too.

We've all heard the saying from Jim Rohn that "you are the average of the five people you spend the most time with" but how often do we actually take stock of those relationships and what they mean to us? Think about those 5 or 10 people you spend the most time with. Family, friends, significant other, co-workers, whoever. Are they a positive influence in your life? Can you tell them anything without being judged? Do they always want better for you? Are they ambitious? Are they happy? Optimistic?
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Answering yes to most of these questions is a great sign! You definitely have a crew that has your best interests in mind, will support you and help you grow.

If you answered no to most of them, don't worry! You are completely capable of changing your situation. Since these people have such a profound impact on your life, it may take some effort but getting back on track is certainly doable.

Firstly, where are you meeting people? Look around at places you typically go as these people at least have similar interests as you. Your new best friend could be the girl squatting next to you at CrossFit or the guy you always see on the same running trails or the person you've bumped into countless times at Barnes and Noble. Common interest is already there so just strike up a conversation.

Next, choose wisely. Ask yourself if this person will help you become a better version of yourself. If not, keep searching. (I'm assuming here that you don't have it all figured out and want to keep growing? Hope so!)

Find a mentor. I've been lucky enough to come across a few in my life and they have changed me tremendously. These people will often see more in you than you see in yourself. This will help you grow and succeed and probably wind up with more great people surrounding you.

Last but not least don't forget the one person you spend the most time with. Yourself. How do you treat yourself? Is your self talk positive? Are you optimistic? It's great to be self aware but take some time to reflect on all the great things you do instead of only focusing on the bad.

In the end, you set your own course for how your life goes but with great people supporting you, you'll be surprised how great it can be.

Of course, I must mention Apache is an amazing place to meet all kinds of great people that come together and push themselves and in turn push you. Give it a try sometime.

I get it, working out is hard but it's not as hard as getting yourself to the gym when you're busy. Maybe you have to wake up earlier or sit in traffic to make it to the gym? There will always be an excuse not to workout. In order to make sure we are getting there, we have to change our mindset a little. Below are a few tips to get you on track. 

Make It A Priority
On a scale of 1 to 10 how important is your health to you? Hopefully you said it's a 10. (if not, that's a whole other blog post) If your health is that important to you don't leave it up to chance. We all know the benefits of working out and how just a few extra sweat sessions per week can greatly improve your health so why not treat it as one of the most important things on your schedule. I know some people reading this will not miss an episode of their favorite television show that they have to watch at a scheduled time so nobody else spoils it for them. That's great! Enjoy that time! But if you can make that time for entertainment make sure to make some time for the gym as well. If your health and fitness isn't one of your top priorities it's not going to happen. 

Prepare Yourself
Don't want to wake up earlier so you're going to the gym right after work? Make sure to have your gym bag packed and ready the night before and take it with you to work. Change before you leave work to get in the mindset of "work is over, now it's time to sweat." Have to get to the gym before work? Make sure you have everything you need to get up and go. Lay out your gym clothes the night before and have your work clothes packed. 

Make A Schedule
Some people thrive on checklists and schedules. Why? They work at holding people accountable. Try to schedule all of your workouts for the week on Sunday and treat them like an appointment you can't miss. We're able to schedule doctor's visits months out, hair appointments weeks away, concerts and sporting events 6 months prior so why can't we schedule a few workouts each week? Write a specific time in your written or phone planner and stick to it. At Apache we use an online scheduling system that will allow you to plan your week by reserving classes and even transfer those appointments automatically to your iPhone or Droid calendar. 

​Eat Right
Ever feel like working out after crushing a few donuts or some greasy pizza? Me neither! What you eat throughout the day will help you prepare yourself to get to the gym. When we eat that bad kind of fuel we are mostly happy just sitting around so make sure to eat well and you'll be more likely to want to work out. Also, if you can't get to the gym that day you'll be glad you at least ate healthy. 

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. 

I'm not the strongest person around by far and that's ok. I used to chase numbers in the gym and try to max out the weights as often as possible but I tend to be more concerned with functional strength. In other words, being strong enough to do the things I need and want to do. ​

We all know the benefits that come from strength training (improved mood, confidence, better sleep, injury prevention, increased bone density, improved metabolism, etc.) but how great is it when you can see your strength and fitness at work in your daily life? 

What types of things do I need to do? Whatever comes up really. 

In the past week I've had to do a few things that required a decent amount of strength. Last week, I went to Costco to get a large, industrial shelf. The box weighed 150+ pounds and it was quite a task getting it onto a cart, navigating it through the store, then loading it into my car. I kept thinking how some people would have a hard time doing this. Not a minute later I saw 2 guys struggling with the same shelf trying to get it into the back of a pickup truck. I was happy to help. I'm glad I'm strong. 

A few days later I sold an old non-working motorcycle. The guys that came to pick it up had a small truck so we disassembled a few parts (front end, gas tank) so that it would fit. What was left together, frame, engine, back end, etc. had to be lifted into the truck. Doing most of the heavy lifting wasn't easy with such a large, awkward object, but I got it done. I'm glad I'm strong. 

Little things come up all time that require some sort of base strength, i.e. moving furniture, carrying groceries, picking up your children, opening jars. Will you be strong enough for anything that comes your way? Not completely, but starting a strength program and sticking with it will make every task you complete even easier. 

Not sure where to start? Talk to a trainer about how to get started with a routine. A balanced program like CrossFit will include lots of strength work to make your everyday tasks that much easier. Contact us below and we'll help start you on your path to lifting motorcycles and heavy shelving units. 

We've heard it countless times, "I just want to tone up," but what does that actually mean? Unfortunately, nothing... as "toning" doesn't really exist. Muscles can get bigger and they can get smaller but they will not just stay the same size and "tone up." 

Most people who want to "tone" when pressed for actual goals would like to "look like they work out" and have "harder" muscles. The answer to this is typically gain some muscle mass and lose excess body fat. This doesn't mean we need to have huge muscles like Arnold Schwarzenegger back in the day but they do need to grow. 

Many have heard that you should "lift light weights for lots of reps" in order to "tone," but this isn't the whole truth. Muscles will grow and change in response to many types of exercise but we have to make sure we're doing the right things to see the results we want. Is lifting light weight for lots of reps going to change your muscles? Sure, but lower reps at higher weights will stimulate much more growth. If you want to "tone" you'll need larger muscles and to do so you'll need to lift some heavier weights. A balanced program like CrossFit, which includes light, moderate and heavier weights, will help you see your goals become a reality. 

The other big part is losing that excess body fat in order to see the definition in your muscles. The people you see that are "ripped" have a low body fat percentage. They may have big muscles like Arnold or be a lot smaller but if you can see serious definition their body fat is low. How can we accomplish this? Eat real, high quality food as often as possible to start. From there, identify how much food you should be eating and start to measure your meals using an easy system like The Zone Diet. 

The toughest part about getting to your "toned" goals is that it requires real, hard work. Commit to a program and good things will happen. Don't know what program to do? Try CrossFit, aka, lift some weight (light, moderate and heavy), do some conditioning and care about what goes into your body. 

Want to chat about your goals? Contact us below and we'll point you in the right direction. 

We all know how fun summer parties can be but we also know how they can quickly derail some of the progress we've made lately in and out of the gym. 

So what do we do? Stay home???

NO WAY! 


Here are a few things you can do to enjoy yourself but not completely change all your healthy habits. 
​

1. Eat Before You Go - It's simple, if you show up hungry you are more likely to eat whatever is laying around. Easiest way to combat this is to just eat a meal before you leave for the party. You'll have more self control at the party and not make (as many) bad decisions. 
2. Be Active - Most parties have some sort of activities going on. Jump in and join the fun. Play some Cornhole, Spikeball, Frisbee, even jump in the pool for a bit. This will help burn some calories while having a great time. 
3. Be Careful What You're Drinking - Obviously water is the best choice but not always the most fun for some people so make sure to drink in moderation. A few cocktails could mean a few hundred calories. Try to limit yourself to only a couple over the course of the party and drink water in between. Many beers will tend to have more calories compared to vodka or tequila. Be mindful of the mixers too. 
4. Eat The Veggies - There always seems to be a plate of vegetables and fruit at parties so feel free to snack away. Eating a bunch of veggies will make you less likely to overindulge in the less healthy choices. 
5. Don't Be Weird - Last but not least remember that this is a party and you're there to have a good time. Not every day is perfect so occasionally you may need to grab a greasy cheeseburger and just smile and enjoy the moment. 

Hopefully these tips will help make your summer BBQs more enjoyable and a little healthier. Any questions just ask. 

Are you selecting the right weights for your workouts? Do some workouts take you a lot longer than other people? Do you fee like halfway through you can barely lift the weight? Even earlier?

This is not uncommon and can usually be fixed by asking yourself a few simple questions before your training session.  

• Are you using your 1RM (1 rep max) as a reference? 
• Do you know the training stimulus for the workout? 
• Are you thinking about where you are in your fitness journey? 

When we program workouts the weights are typically chosen to challenge the experienced athletes of the group.  For everyone else, we must scale in order to complete the workout safely and still get the same training stimulus. Those RX weights gives some people something to strive for but not everyone will get there and that's OK.  If you were to just use the prescribed weights no matter what and a workout that should take 6 minutes takes you 20 minutes, you are not getting the desired response we are looking for and will have a hard time increasing your power input.  

What is power?
POWER = FORCE x VELOCITY 
In simple terms, that means more work completed in less time. This is a BIG part of the CrossFit program. Greg Glassman, the founder of CrossFit, calls power "the undisputed king of performance" and that is "linked to nearly every positive aspect of fitness."

How do we find that perfect scale for you if you're not able to use the prescribed weights in the prescribed time? Science! 

Many articles have covered the writings of Vladimir Zatsiorsky, exercise scientist and author, showing that "maximal power output occurs at approximately 30% of maximal velocity and 50% of maximal load." If we're not able to keep that speed up, 50% may still be too heavy but it's a starting point to work from. 

So if we're trying to increase your power output we may need to scale your workouts. The RX weight for the classic CrossFit workout, "Fran" is 95 lbs. for men. If you're 1RM thruster is less than 190 lbs we definitely shouldn't be doing "Fran" as prescribed. If you're 1RM thruster is 130, let's try doing "Fran" with 65 lbs. first. That still may be too heavy if we are not able to move that weight consistently for the 45 reps. 

Can we still work on our strength even though we're scaling the workouts? Of course! Doing our strength program every time you're in the gym will get those 1 rep maxes heavier which will in turn allow you move heavier weights during workouts and increase your power output. 

Still not sure where to start with scaling CrossFit workouts? Ask any of our coaches or send us a message. We are here to help. 

After close to 10 years of CrossFit, I can definitely say I've learned a lot but in all honesty that doesn't even begin to cover it.  One thing I'm most grateful for is that I continue to learn every day at the gym.

There are a few things, however, that I wish I had known when I started out and I figured I'd share them with you.  

1. Just Do It
I was pretty athletic when I started doing CrossFit but I was a little worried about going to seminars and already established CrossFit gyms.  I thought I would be holding people back because I didn't have a lot of experience or I couldn't do some things.  Man, was I wrong!  I have never met a more encouraging group of people than I have within the CrossFit community.  You don't have to get in shape to start CrossFit.  You don't have to be able to do a muscle up to start.  You don't have to know anything, I promise.  Come in, we'll show you.  

2. Ask For Help
When I first started out there weren't that many people doing CrossFit locally so I mostly devoured all the videos on CrossFit.com and had to seek out people that knew only certain parts of CrossFit, i.e. weightlifting, gymnastics, etc. Now the experience is a lot different.  We are here to help.  There is a lot you'll learn coming to CrossFit classes and we don't expect you to remember it all especially in the beginning.  If you are unsure of how to do a movement or how to scale a workout, use the coaches as a resource.  They are highly qualified and there to help.  

3. What You Do Outside of the Gym Matters
If I continued to eat the way I was eating when I started CrossFit I wouldn't be able to do half the things I do in and out of the gym, certainly not consistently.  I wasn't eating horribly but I didn't always think about how things were making me feel.  I have since cleaned up my diet and my performance has improved immensely.  I also listen to my body more now and rest when I need to rest.  When I was starting out I would push myself every single day no matter how I felt.  I learned that that was often a step backwards and wasn't benefiting my health.  The time you spend in the gym is less than 5% of your day so take the choices you make outside the gym seriously. Remember to listen to your body or you could be doing more damage than good. 

4. Keep Your Ego In Check
No matter what you've done in the past, leave it at the door when you start CrossFit.  There is a lot to learn so come in open minded and ready to learn.  I have seen people's egos get in the way of their development because they think they are above something.  You're not!  Also don't look at the class as a competition.  You are there to get yourself better and if you work hard, results will come.  Working hard will also push other people and that's great but don't get into a competition with anyone else, just yourself.  Try to get yourself better each day and good things will happen for you and everyone around you.  Simple! 

5. Keep Track of Your Results
Reflection is important in anything you do but with CrossFit it's essential to see your growth.  I wish I had kept track of every workout since I started but unfortunately, I started a little late.  Since the time I started tracking my results I can look back and see serious improvement.  Reflecting on your accomplishments can give you some extra confidence when you need it but it will also help you see where you need to improve and help you focus going forward.  Early on my conditioning was great but looking at my results, I saw a need for more strength work and was able to change up my focus in order to improve.  In a rut? Take a look at results from last year, 2 years ago, etc. and see how far you've come... then keep going! 

6. It Can Change Your Life
When I started CrossFit, it was because I wanted a challenge and obviously I wanted to continue to stay in shape but it has become so much more than that.  The experiences I have in CrossFit continue to shape the way I see myself.  I've been doing this for almost 10 years and I'm now approaching 40 years old but I feel better and better each year.  How is that? The things that were challenging in the beginning are much easier now but I continue to find things I need to work on.  I'm able to challenge myself almost daily.  CrossFit has changed the way I eat and take care of myself because I have learned what makes me feel good and what will help my body do what it needs to do.  Be consistent, stick with it and good things will happen.  

7. Learn Something New Every Day (The CrossFit Golden Rule)
This one is simple but maybe the most important.  Every time you come to class just try to learn something new.  It doesn't have to be complicated.  Just learn one thing every day.  Little by little you'll get better and better. 

Overall, be consistent, take small steps and one day you'll be amazed at far you've come.   

Interested in trying CrossFit? Looking for a change in your workout routine? Use this form to set up a free session with one of our certified fitness coaches.