How to Help with Barbells For Boobs

As a mother of three kids and a CrossFit past-owner and coach, I totally get the exhaustion of fundraisers. They are a dime a dozen, and it can even be difficult to know which ones are legit and how much of the money is actually going towards the cause!

I get it. I, too, am hesitant most of the time to participate and/or give anything to causes. And, the ones I do give to are, admittedly, ones near and dear to my heart, like Barbells For Boobs, because my mother’s life was saved by early detection! It’s okay. We can’t give to every cause, and we can’t fix everything. But, every once in a while, we can make a tiny contribution and be a part of the community of CrossFitters making a difference together, while sweating for a great cause.

Now, if you don’t want to or are unable to fundraise at this time, but still want to participate and contribute something, then we encourage you to come on Sunday, Oct 27th anytime between 9:00am - 12:00pm and either do “Grace” individually, or “Helen Meets Grace” with a partner, aaaand on that day you can bring in a small one-time donation.

Any denomination helps, yes, even $5.

With over 100 members at Cadre, if we each gave $5, that’s $500 right there!

You can bring CASH to Coach Kara, and she will make the donation online under CrossFit Cadre’s team. You can give the cash anytime this month to Coach Kara, or on Oct 27th at the day of the event.

If you’d rather make your own one-time donation online, please do so here:
https://fundraise.barbellsforboobs.org/fundraiser/crossfit-cadre

And, FYI, there will still be regular Open Gym on Oct 27th from 9:00am - 12:00pm.

Lastly, don’t forget to WEAR PINK every Wednesday, as well as on Oct 27th for the WOD!! ;-)

Kara PurvesComment
Ruck Your Balls Off: Barbells For Bullies

Since we all just show up to the gym to pet the puppies anyway, lets utilize our fitness to raise money for pup rescues. Join the CrossFit CLE and Cadre family to raise money for Barbells for Bullies and Go Ruck’s initiative. Raise money and grab your furry best friend to ruck throughout the month of November. Don’t have a furry best friend? Get one. OR you may also reach out to your local shelter to see if they have a program to take a homeless pup to the trail for a bit.

Note: download Strava and join the ruck club by searching, “Ruck Your Balls Off” to track your miles and be entered to win sponsor swag.

For more general information: https://www.barbellsforbullies.org/ruckyourballsoff

TO JOIN THE CLE & CADRE TEAM: https://secure.givelively.org/teams/barbells-for-bullies-inc/ruck-your-balls-off-teams/cf-cle-cadre

Kara PurvesComment
Coach Robby

Well… the only constant in life is change, and whether good or bad, we naturally want to resist it. However, we also know that change encourages us to change. It is both with a heavy-heart and an excited soul that I share with you the promotion of Coach Robby to Lululemon.

If you haven’t heard the great news yet, Lululemon is comin’ to town, and will be opening mid-November where Gymboree used to be! Coach Robby has recently accepted a new full-time managerial position, and we cannot congratulate him enough as he moves forward in this new adventure. Our baby boy is growing up and leaving the nest!

Selfishly, we are heartbroken and upset to have to give him up to Lululemon, buuuut, thankfully since he’ll still be in town, and we love wearing Lulu, we can all go bug him anytime! ;-)

Coach Robby will be with us for the next two weeks, so be sure to give him a hard time in class. Haha! We have the week of Oct 14th, and the week of Oct 21st to get our last bits of Coach Robby in.

I’m not crying, you’re crying!

We love you, Coach Robby!

Kara PurvesComment
Open WOD 20.1 @ CLE

Just a reminder that tomorrow, SATURDAY, Oct 12th, we will be CLOSED at CrossFit Cadre, and heading up to CrossFit CLE for the first Open workout.

CrossFit CLE is located @ 2218 Superior Ave, Cleveland, OH 44114

PARKING - Wherever you end up parking, please be mindful and LEAVE NOTHING IN YOUR CAR!! Empty it out, or hide everything in your trunk. Even loose change and charging cords! Don’t give any reason, even small ones, for thieves to break your window and run off with a small gain.

There is a small parking lot at the corner of 24th and Superior that will be available for parking!

Warm-ups start @ 8:00am

First Heat starts @ 8:30am, first come, first serve

We will be carpooling/caravan from Cadre @ 7:30am, so meet up with us there if you want to carpool or caravan with us. Otherwise, meet us up there when you can! Kids are welcome, too!

AAAAAND, it’s a POTLUCK BRUNCH, so please bring a little something to share with the community! It can be Paleo or non-Paleo. We’ll totally eat donuts! ;-) Eggs, bacon, cinnamon rolls, bacon-wrapped figs, pancakes, waffles, fruits, egg muffins, orange juice, coffee, sausages… Bring it all.

Lastly, remember that you do not have to do the online Open to do the workouts with us! Even if you just want to get a workout in and scale or modify as needed, please do so and be a part of this fun test of fitness with us! :-)

Kara PurvesComment
Open WOD 20.1

WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

WORKOUT VARIATIONS

Rx’d (Rx’d Ages 16-54) ♀ 65 lb. ♂ 95 lb.

Scaled (Scaled Ages 16-54) ♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees

Teenagers 14-15 ♀ 45 lb. ♂ 65 lb.

Scaled Teenagers 14-15 ♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

Masters 55+ ♀ 45 lb. ♂ 65 lb.

Scaled Masters 55+ ♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

READ THE STANDARDS HERE: https://games-assets.crossfit.com/asdofi349854kjsd_0.pdf

Kara PurvesComment
Potluck Brunch @ CrossFit CLE

Just a reminder that THIS SATURDAY, Oct 12th, we will be CLOSED at CrossFit Cadre, and heading up to CrossFit CLE for the first Open workout.

CrossFit CLE is located @ 2218 Superior Ave, Cleveland, OH 44114

Warm-ups start @ 8:00am

First Heat starts @ 8:30am, first come, first serve

We will be carpooling/caravan from Cadre @ 7:30am, so meet up with us there if you want to carpool or caravan with us. Otherwise, meet us up there when you can! :-)

Kids are welcome, too!

AAAAAND, it’s a POTLUCK BRUNCH, so please bring a little something to share with the community! It can be Paleo or non-Paleo. We’ll totally eat donuts! ;-) Eggs, bacon, cinnamon rolls, bacon-wrapped figs, pancakes, waffles, fruits, egg muffins, orange juice, coffee, sausages… Bring it all.

Lastly, remember that you do not have to do the online Open to do the workouts with us! Even if you just want to get a workout in and scale or modify as needed, please do so and be a part of this fun test of fitness with us! :-)

Kara PurvesComment
How to Do The Open Without Doing The Open

Wait, what?! Do the Open without actually doing the Open?!

Yes.

Okay, so let’s talk about the Open for a moment. The Open is an online competition meant to test your current physical and mental capacities, and be able to connect with, compare, and appreciate others around the world in one ginormous community of CrossFitters. There are many divisions to participate in, including Scaled and Rx, Teens, and Masters. It’s only $20 to sign-up online, and each week, you submit your score online for the world to celebrate with you. And, if it interests you at all, you can even compare your scores to the Games athletes and have an even deeper appreciation for their hard work and performances.

Now… The hard truth is… Not everyone cares about the Open (**gasp** I said it out loud!), and not everyone likes competition, even fun ones. The Open is NOT for everyone, and that is okay!

Buuuut, everyone that does CrossFit CAN still do the Open workouts and test their own fitness. The workouts are no different from the ones you are already doing now. Seriously. It’s just the label of “The Open” that maybe makes it seem harder or more intimidating, but for all intents and purposes, the Open workouts are nothing out of the ordinary. They have all the same, familiar movements we love to hate - Burpees, Thrusters, Wall Balls, Rowing, Double Unders, and even Muscle Ups.

So, any of you on the fence about doing the online Open because you’re worried what might appear, just sign up and give yourself a chance! ;-)

But, those of you who have done it before, those of you who have zero desire to compete, and those of you who just don’t want to do the Open, you CAN STILL be a part of the community during the Open.

Cheer on your friends that are doing the Open. Be there for them! And, heck, while you’re at it, you might as well jump into a heat and do the workout, too. Even if you need to scale or modify it. Who cares?! Especially since you aren’t even doing the online portion, you can easily scale and modify appropriately for yourself, test your current level of fitness, and just get another great workout in for the day!

You CAN do the Open without actually doing the Open.

I say this, because THIS SATURDAY we will all be heading up to CrossFit CLE, our extended FitFam, and do the first Open WOD together, and then the following four Saturdays will be at Cadre @ 8:30am for the other Open workouts.

So, THIS Saturday, we will be CLOSED.

And, the following four Saturdays, in place of the 8:30 & 9:30am classes, we will be doing the Open WOD starting @ 8:30am and running until everyone has gone.

Sooooooooooo… You can totally come to CLE with us and do the workout still, even if you aren’t doing the online Open. Or heck, even just come cheer everyone on, help judge some heats, and then enjoy the Potluck Brunch with us! Then, you can totally come every Saturday and do the Open workout with us, even if you scale or modify as needed. It’s still a great day to sweat with our Cadre commUNITY!

It’s just another workout with a little extra vibe.

Sign up or don’t. Either way, you can still sweat with us! ;-)

Kara PurvesComment
Barbells For Boobs: $1,000 Gym Goal

My mother got a yearly mammogram for a long time, and they always came back negative. When it came to her health, she was of the preventive and early intervention kind. Thankfully, because she was on top of it, they found a lump in her breast very early on. It was the size of a pin-head, but, had it gone undetected, it could have aggressively grown without her knowing until it was too late. It was the type of cancer that spread quickly and killed most that had it, mainly because it was caught too late. But, because of my mother’s early mammogram, they found it in it’s infancy and were able to get rid of it. It’s almost too easy for us to take it for granted, because her story is so short and sweet. But, that’s all thanks to a yearly mammogram!!

Not everyone is as fortunate, though, and not everyone has access to health care, let alone a mammogram. That’s where Barbells For Boobs come in! They provide early detection services to men and women, regardless of their health care plans, or even lack thereof.

We, as a fitness commUNITY, want all of us to join together and raise at least $1,000 for B4B.

A typical mammogram for an uninsured person is about $100.

PLEASE JOIN OUR TEAM, FUNDRAISE, DONATE, & SWEAT FOR A CAUSE:

https://fundraise.barbellsforboobs.org/team/crossfit-cadre

We will be hosting our “Barbells For Boobs” even on Sunday, October 27th from 9:00am - 12:00pm, which is our regular Open Gym hours.

And, you will have the option of either doing “Grace” as an Individual, which is as follows:

For Time:
30 Clean & Jerks (135/95)

-OR-

You and a buddy can do “Helen Meets Grace” as a Partner WOD, which is as follows:

In a Team of 2, Complete For Time:

3 Rounds:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135/95)  

* One partner works at a time; split reps as you see fit
** Both partners must run 400m together

Kara PurvesComment
CrossFit Open WOD 20.1

WHAT: CrossFit OPEN Kick Off & Potluck Brunch Party

WHO: Fit Fam ~ CrossFit Cadre & CrossFit CLE (Kids are welcome, too!)

WHEN: Saturday, October 12th @ 8:30am
(Gym opens @ 8:00am for check-in & warm up / First Heat will start @ 8:30am)

WHERE: CrossFit CLE, 2218 Superior Ave, Cleveland, OH 44114

HOW: CrossFit Cadre will be CLOSED this day, as we will all be at CLE for this fun event! If any of you would like to carpool or caravan together to CLE, please meet us at Cadre @ 7:30am.

Please bring something to share for brunch, which will be available to enjoy throughout the entire morning. And, no need to make a ginormous dish, as most people will be bringing something to share, unless you are so inclined. ;-) No need to be Paleo, either. We love donuts just as much as bacon and eggs! Who’s bringing coffee?!

All of the other Open WODs will be performed at Cadre every Saturday @ 8:30am. Warm-ups will be @ 8:00am, and first heat will start @ 8:30am. First come, first serve. Even if you are not doing the actual online Open, you can still come and do the workout with us! ;-)

Week 2 Open WOD: Sat, Oct 19th @ 8:30am at Cadre

Week 3 Open WOD: Sat, Oct 26th @ 8:30am at Cadre

Week 4 Open WOD: Sat, Nov 2 @ 8:30am at Cadre

Week 5 Open WOD: Sat, Nov 9 @ 8:30am with CLE at Cadre to closeout the Open and celebrate all our fitness together! Potluck Brunch Party again!

Kara PurvesComment
Breast Cancer Awareness Month (October)

Please join our team at “Barbell For Boobs” and help us raise over $1,000 to help mobilize and empower people to take action against breast cancer. The organization will help people – of all ages, and regardless of insurance status or type – to get screened by connecting them with resources in their area.

JOIN OUR TEAM: https://fundraise.barbellsforboobs.org/team/crossfit-cadre

Our Team Goal is to raise at least $1,000 cumulatively as a community!

Barbells for Boobs originated from a friendship between founder, Zionna Hanson, and Cecy Morales. Only 26 years old at the time, and after finding irregularities in her breasts, Cecy was denied her screening services and advised by medical professionals to come back when she turns 40. Not satisfied with this answer, Cecy persisted and insisted on being screened only to finally discover that she was in the midst of stage 0 (DCIS) breast cancer.  “Z” as she is known by her friends, decided that the answers her best friend, Cecy, was given were not enough; it was then that “Z” decided to make it her life’s mission to make sure that this scenario would never happen again. Through their journey, Zionna and Cecy realized many women cannot afford to get regular mammograms. “Z” being a CrossFitter herself, saw an opportunity to help other men and women through the supportive CrossFit community.

So in 2010, “Z” and her box planned a fundraiser for breast cancer, in honor of Cecy, and invited other local boxes to complete “Grace,” a WOD consisting of 30 Clean and Jerks For Time. What was a small, local fundraiser for one person, has since grown to be a nationwide event. In 2010, Reebok partnered with Barbells for Boobs to support their mission of saving lives through the early detection of breast cancer. With their Pink Bra Tour in full swing, CrossFit wanted to highlight and thank boxes for supporting Barbells for Boobs and show why they’re so proud to call this organization our partner.

What is Barbells for Boobs?

Barbells for Boobs is a 501(c)3 non-profit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.”  www.barbellsforboobs.org

Why Barbells for Boobs?

“The “Barbell” is truly the metaphorical and literal root of our organization.  It started in 2009 with Z (the Founder) picking it up, and lifting it above her head 30 times (performing the WOD named, Grace) alongside 60 of her friends to start this amazing movement, the organization of today.  We also know that sometimes one must lift something pretty heavy in order to achieve results!  This defines our mission as a fearless organization synonymous with “forward-thinkers” and life-savers.”- www.barbellsforboobs.org

During the month of October, CrossFit gyms around the country can join the movement to host Barbells for Boobs, in which athletes perform “Grace” at their box.

We will host our Barbells For Boobs “Grace” WOD on Sunday, October 27th @ 9:00am - 12:00pm during our Open Gym hours.

You can come at any time and do the workout, but we encourage y’all to coordinate together so everyone has support and a cheer squad. And, YES, we definitely encourage you to wear as much PINK as possible for Grace!!!

Kara PurvesComment
Wear PINK Wednesdays

Starting tomorrow, Wed, Oct 2nd, we encourage everyone to WEAR PINK every Wednesday for the month of October for Breast Cancer Awareness Month!

We will also be doing “Barbell For Boobs” and more information will come this week, so stay tuned!

In the meantime, let’s see y’all “pretty in pink” and let’s work together to raise awareness, support the community, and fight against breast cancer!

Kara PurvesComment
What To Do When You Rip Your Hands in CrossFit

Rather than reinvent the wheel, I am sharing a helpful article from one of my favorite resources, “Breaking Muscle.” What to do if and when you rip your hands in CrossFit. While, ideally, we want to PREVENT rips and tears from happening, we can’t be 100%. So, here’s a helpful know-how in caring for your torn hands:

“Hand Care 102: Treating Rips”

Written by Becca Borawski Jenkins

Original Post on Breaking Muscle at: https://breakingmuscle.com/fitness/hand-care-102-treating-rips

You work out hard and occasionally you do some serious damage to your hands. Last week we talked about how to prevent rips to the skin on your palms, but what happens once a rip has occurred? What can you do to heal quickly and safely?

 

Wash It Out

The first thing to do when your hand rips is clean it out well. It is going to be painful, but wash it out with warm water and soap. Depending on the environment, you may also want to rinse it with Iodine.

 

Trim Excess Skin

If the skin is torn in a way it is going to catch and rip further, use sterilized scissors and trim the excess skin away. If the tear is small, more like a burst blister, than leave the skin to protect the healthy flesh underneath.

 

Bandage and Keep Moist

The key to healing quickly and to minimizing pain is to keep the wound site moist. Use a product with Vitamin E, if possible; otherwise anything from Vaseline to Bag Balm will do the trick. Keeping the rip moist will prevent it from drying and tearing further. If you have cracked open a dried wound, you know it is very painful and causes healing to take much longer.

 

Bag It Overnight

One trick many gymnasts use, and I have taken advantage of myself, is to wear gloves or plastic bags over my hands overnight. It keeps your hands moisturized and also helps prevent you from spreading lotion all over your bedding.

 

Folk Remedies

If you look around the Internet you will find a large variety of folk remedies for ripped hands. The sport of gymnastics has been dealing with this problem for many decades. Two of the most common suggestions are tea bags and Preparation H. It is possible the tannic acids in tea help the healing process, but using them is a bit messy. Preparation H is more useful. It can help with swelling and more importantly has a mild anesthetic quality that may provide temporary relief.

 

Synthetic Skin

You have ripped your hand, but you want to keep training. What can you do? Three different options are quick and easy.

The first option is to use liquid New Skin to create a tough, synthetic layer over your rip. Be aware, New Skin sticks to healthy skin, too, and if it starts to peal off you do not want to pull on it.

The second option is to use a synthetic skin patch. There are a number of different brands and they work with varying success.

Lastly, you can always use the same leather grips you wore when you were trying to prevent your rips. Keep your rips moisturized and bandaged and wear the leather grips over the bandage.

But, remember the best way to deal with rips is to prevent them. Take good, daily care of your hand and keep sanding down your calluses.

 

Kara PurvesComment
What I Love MOST About CrossFit

It’s not the coaches, although they are pretty freakin’ awesome.

It’s not the community, although it is pretty exceptional.

It’s not the programming and workouts, although they are pretty kick ass.

It’s not the competitions or the Open. although those are fun tests of fitness.

It’s not the Games athletes, although they are incredible to watch, exciting to follow on social media, and beautiful to stare at.

It’s not the facility, although Cadre specifically is one of the best I’ve seen across the U.S.

While I love all those things mentioned above about CrossFit, what I love MOST is how unlikely walks of life cross paths and become lifelong friends. How people from two very different upbringing and value systems, who normally outside of CrossFit would otherwise ignore (and maybe even hate) each other, suddenly realize that each is just as human as the next, and a whole new level of understanding, and even appreciation, develops.

I’ve seen a Christian pastor unexpectedly befriend a gay couple, and what once was his mission to “convert” gays back to “normal,” suddenly became an open door and open heart to the LGBT community at his church.

I’ve seen an extreme right wing and an extreme left wing put their differences aside, agree to disagree, and ended up becoming training and competition partners, to later become family friends.

I’ve seen the “shy, nerdy guy” get a date with the “Homecoming queen.”

I’ve seen moms who thought they had beef with each other at their kids’ school, suddenly become BFF’s.

I’ve seen people reunite with friends or family from the past that they hadn’t seen in years.

I’ve even seen a wife and girlfriend who found out about each other, dumped the jerk who thought he could get away with it, and did a partner competition together, to then later becoming each others’ Maid of Honor in their weddings.

I’ve seen a Muslim, Jew, Mormon, and a Christian go out for beers after the workout, and not a single word about religion was shared or argued.

Life is crazy. But, the beautiful thing about CrossFit is that no matter who you are, no matter where you come from, no matter what you’ve been through, no matter what you’re going through, and no matter where you are headed, it’s always there.

And, the community will provide you with amazing people from all walks of life.

Sometimes, it is easy to forget that our differences do NOT make us different in order to separate us, but rather to TEACH us, INSPIRE us, and help us GROW.

CrossFit helps us grow in more ways than we realize, including growing our perspectives, our hearts, and our circle of friends! ;-)

“It’s amazing the number of great people in my life that I wouldn’t have ever met if it wasn’t for CrossFit.”

Kara PurvesComment
It Only Works If You Do

There are so many different diet plans, training programs, fitness groups, self-help books, marketing gimmicks, and anything else under the sun, and they all claim to be the "best."

So many of us struggle to find the “right one,” and jump from one thing to another.  We wonder why we aren't getting the results we want.  We move from one program or product to the next, with little to no real commitment.  Whether we realize it or not, we are seeking instant gratification.

We want less work, more reward.  Less time, more results.  Less pain, more gain.

The quick fix. The magic pill. The “Secret.”

The problem with so many of the diet pills, training programs, self-help groups, etc, is that most, if not all, are temporary, short-term fixes.  They address the superficial issues at hand, hence why they are a quick fix.  We are able to experience that instant gratification.  And, because of that, we find ourselves looking for the next quick fix over and over again to relive that reward. It almost becomes an addiction. It’s why the health & fitness industry is a multi-billion dollar moneymaking machine!

Anything worth doing, with real long-term results, is really hard and takes a lot of time. We don’t like to hear that or admit it, but we also know it’s the truth.

Life only works if you do.

If you want something in life, it will require consistency and hard work over a long period of time. It will require resilience, adaptability, and patience. It will also demand intention and quality.

I am very lucky in many ways - I was adopted from South Korea when I was two by an awesome family, and it saved my life and my hearing (I had a severe double ear infection when I came to the States). I am married to my best friend, and we have three healthy and happy girls. On social media, I have a “perfect life.”

However, I am also very human and full of flaws. I do not have a high metabolism.  I do not naturally build muscle.  I was not born with any special gifts or "God-given" talents.  I am horrible at math. I can’t cartwheel on my right side, only my left. I have difficulty learning if it’s taught in auditory, like a lecture, I need visuals and demonstrations. I forget new names almost immediately after it’s been told to me. I have stretch marks and saggy skin from having three babies and fluctuating weight throughout my lifetime. I don't have a trust fund, and I definitely haven't won the Lottery.

That saying, "Hard works beats talent when talent doesn't work hard," has always resonated with me.

I used to get really irate when people told me "how lucky" I am.  I'm so lucky that I lost the baby weight.  I'm so lucky to be a stay-at-home mom and “not work.”  I'm so lucky I get to just workout all the time.  I'm so lucky I can do muscle ups.  I'm so lucky...

Now, I just take it as a compliment.  I must be doing something right if all of these people think I'm so lucky in life, right?! Clearly, all of the hard work that I'm putting in is paying off.  

That's the thing about hard work and success ~ Those who make it look easy are usually the ones who work the hardest behind the scenes.

The easier it looks on the outside, the harder they're working on the inside.

“The funny thing about luck is that the harder I work, the more luck I seem to have!"

Keep chipping away, my friends. Keep working hard. Keep going. The results will take care of themselves if you continue to work on yourself. ;-)

Kara PurvesComment
REMINDER for Upcoming Dates

CADRE KIDS with Coach Robby

Classes have started, and the schedule is as follows:

Monday & Wednesday @ 5:30pm

Saturday @ 9:30am

The cost is just $75 for the 4-week cycle, and each additional child in your immediate family is 10% off each additional child. Any child can participate, you do not have to be a Cadre member, nor does your child have to be on a sports team or have any sort of fitness experience. Our classes are specific to ages 4 - 10 only.

__________________________________________________________________

HAMMERING OUT SUICIDE & STRIDES AGAINST SUICIDE

On Saturday, October 5th at The Train Station Fitness in Youngstown, there will be an event to “Hammer Out Suicide” Memorial Workout in association with the “Teegan Kamzelski Humanitarian Initiative’s Strides Against Suicide.”

There will be a PARTNER WOD @ 9:00am
“TEEG” in memory of Teegan Kamzelski
1,000m Row
40 Deadlifts @ 225/135
30 Pull Ups
800m Run
30 Pull ups
40 Deadlifts
1,000m Row

PARTNERS: Male-Male & Female-Female
DIVISIONS: RX, Intermediate & Scaled

FREE T-SHIRT if you register by September 13th!
There will also be a 5K & 10K Run/Walk @ 8:00am
All are welcome. Run, walk, skip, hop, crawl, etc. Just come join us!

Aaand, our one and only Jason Welch has generously donated a Concept 2 Rower to be raffled off at the event!! There will also be a 50/50 Raffle, Basket Raffle, & Bake Sale!
RAFFLE TICKETS ARE SEPARATE & NOT INCLUDED IN REGISTRATION - Please purchase Raffle Tickets at the event. All can participate in the raffles, and can buy as many tickets as possible. Raffle participants do NOT have to participate in the WOD or the Run/Walk events.

All proceeds will go towards:
50% Akron Children’s Hospital - Dept of Psychiatry & Psychology
50% American Suicide Prevention Foundation

REGISTER HERE: https://www.conquestevents.net/events/teegan-kamzelski-humanitarian-initiative-2nd-annual-hammering-out-suicide-memorial-workout/details

___________________________________________________________________

CROSSFIT OPEN Open WOD 20.1 @ CLE

WHAT: CrossFit OPEN Kick Off & Potluck Brunch Party

WHO: Fit Fam ~ CrossFit Cadre & CrossFit CLE

WHEN: Saturday, October 12th @ 8:30am
(Gym opens @ 8:00am for check-in & warm up / First Heat will start @ 8:30am)

WHERE: CrossFit CLE, 2218 Superior Ave, Cleveland, OH 44114

HOW: CrossFit Cadre will be CLOSED this day, as we will all be at CLE for this fun event! If any of you would like to carpool or caravan together to CLE, please meet us at Cadre @ 7:30am. Please bring something to share for brunch, which will be available to enjoy throughout the entire morning. And, no need to make a ginormous dish, as most people will be bringing something to share, unless you are so inclined. ;-) No need to be Paleo, either. We love donuts just as much as bacon and eggs! Who’s bringing coffee?!

All of the other Open WODs will be performed at Cadre every Saturday @ 8:30am. Warm-ups will be @ 8:00am, and first heat will start @ 8:30am. First come, first serve. Even if you are not doing the actual online Open, you can still come and do the workout with us! ;-)

Week 2 Open WOD: Sat, Oct 19th @ 8:30am at Cadre

Week 3 Open WOD: Sat, Oct 26th @ 8:30am at Cadre

Week 4 Open WOD: Sat, Nov 2 @ 8:30am at Cadre

Week 5 Open WOD: Sat, Nov 9 @ 8:30am with CLE at Cadre to closeout the Open and celebrate all our fitness together! Potluck Brunch Party again!

________________________________________________________________________

WINTER CLASSIC

Winter is coming… December 6 & 7

The Winter Classic in association with CrossFit is a celebration of fitness, wellness and learning.  Grounded around a team fitness competition for every athlete, this event showcases functional fitness and sound nutrition in an exciting display of interactive exhibits, elite athletes, highly skilled medical professionals, educational sessions, hands-on training courses and more.

The Winter Classic pays tribute to military heroes and benefits the Adam S. Hamilton Foundation.

2 DAYS OF LEARNING AND COMPETITION

4 PARTNER EVENTS THROUGHOUT THE WEEKEND

6 COURSES, SEMINARS, AND CERTIFICATIONS 

40 DIFFERENT VENDORS AND PARTNERS

Rx & Scaled Divisions. Teams MUST consist of 2 men, or 2 women (teams must be same gender). All participants must be the age of 18 or older the day of the event.

You can check out the WODs here: https://www.winter-classic.com/competition

REGISTRATION IS NOW LIVE: https://www.winter-classic.com/register

If you’d like to VOLUNTEER and/or JUDGE, check out the info here: https://www.winter-classic.com/volunteer

The Winter Classic also supports continuing education surrounding health, fitness, and wellness. Bringing like minded athletes and supporters together to open the flow of communication on these topics is as important of a goal for us as hosting the events and raising funds for local charities. There will be a USA Weightlifting Level 1 Seminar, as well as a CrossFit Adaptive Course

Check out the USAW Certification here: https://www.winter-classic.com/usaw-course

Check out the Adaptive Course here: https://www.winter-classic.com/crossfit-adaptive-course

You must sign-up for each individual WOD separately. You can register for just one WOD, or for all events, it’s up to you!

Kara PurvesComment
How Do I Convince My Family & Friends to Do CrossFit?!

The short, simple answer is: DON’T.

Don’t try to convince your family & friends to do CrossFit.

Look at it this way: What do you think is the BEST movie ever of all-time?

Now, unless your answer just happens to be the same as mine, I am going to tell you that you’re wrong and the BEST movie ever is actually “Pitch Perfect.”

Try to convince me that your movie is better than “Pitch Perfect.” No matter what you say, though, and the more you try to convince me, the harder I will resist and stand my ground. In fact, I’ll love my movie even MORE because you’re trying to argue against it.

Now, would there be any way at all for me to convince you that “Pitch Perfect” is the best movie ever, and not your pick?!

I bet not.

The simple psychology here is - We are human. And, we don’t like to be wrong, nor do we like to be told what we “should” do. While we certainly come from a place of great intentions when we tell people that they should try CrossFit, what many of them actually hear is, “Your fitness sucks. My fitness is better than yours.”

So… instead… you do you, and let them do them.

And, only if they come to you and and start asking questions about CrossFit, then you can open the dialogue about how to start. But, this is where we have to control our urges and excitement. It’s too easy for us to jump on top of them and tell them all the great things about CrossFit, and dismiss all of their concerns and insecurities.

When they say, “I don’t know. It seems so intimidating. I’m too scared to start CrossFit. Isn’t it dangerous?!” Resist the typical response, “OMG, no not at all. You can totally do it. It’s not scary or dangerous, you just have to scale the workouts…” Instead, try something like, “Yeah, I totally get it, because I thought the exact same thing when I first thought about trying it. Have you had a chance to drop in to any CrossFit gyms and meet the coaches? Maybe just go and watch a class? How much have you actually been able to see and learn for yourself about CrossFit?”

Ask meaningful questions…

“I don’t want to get bulky doing CrossFit.”

Why do you think you’d get bulky? How many CrossFit women do you know that got bulky from doing CrossFit? Do you take testosterone?

“I don’t want to get hurt doing CrossFit.”

Have you ever gotten hurt doing basketball or football? How many times have you gotten injured during your marathon training? Were you afraid of getting hurt when you signed up for the Spartan Race?

“It looks too intense. Everyone seems hardcore and has abs.”

Where did you see CrossFit that made you come to those conclusions? Did you drop into a class somewhere? How many CrossFitters do you know personally? And, where are all these abs, because I’d sure like some, too!”

“I don’t think it’s for me. I can’t do that stuff. I can’t do pull ups and lift weights.”

Have you tried a CrossFit class before? Did you do it with a professional coach that walked you through the movements? Were you able to do all of the movements the first day you started Yoga last year? When you started your first job ten years ago, did you know everything before you walked in?

Okay, so hopefully you are getting the idea. Here’s another response that I tend to give people nowadays when they tell me why they won’t try or can’t do CrossFit:

Yeah, you’re probably right. CrossFit probably isn’t for you. And, that’s okay. Have you tried a bootcamp type class, or maybe the new Pilates studio that opened up downtown? Do you like cycling, because there’s a great spin class near the shopping center. Or, if you’ve ever wanted to try Orange Theory, I heard they are having a special this month for new members.

This response surprises people the most. They don’t expect a CrossFitter to suggest other classes and gyms. They expect us to rant and rave about CrossFit being the end all, be all, and of course, that our gym is THE BEST gym ever.

But, the thing is, “the best” is whatever is best for each individual. And, when we are honest about that and allow others to figure out their own fitness journey, more times than not, many of them eventually end up trying CrossFit down the road on their own!! ;-)

Bottom line, CrossFit isn’t for everyone, and that is okay. And, one CrossFit gym may not be a good fit, but another one may be perfect for you, and that’s okay, too!

Fitness is fitness. Instead of debating what’s better or “right,” let’s just cheer each other on!

There is no need to convince anyone to do CrossFit.

When we do the right things for the right reasons, the actions and results will speak for themselves, and attract the right people at the right time.

Kara PurvesComment
We Ran In The Rain

Today at the 9:00am class, we had rain for the first half of class. When we started the Hero WOD “Badger” it was raining hard. That first 800m Run was WET!!

During warm ups, as we all stared out the windows at the raindrops, there were many moans and groans, and then finally someone asked, “So…What’s the substitute for running?!”

Without hesitation, I replied, “Suck it up! We’re still running in the rain!” Half joking, half serious. Full disclosure, though, even I need the extra push and motivation sometimes, so admittedly a big part of me was pushing them to run with me so that I would be more accountable (and much more likely) to run in the rain! Peer pressure at its finest! ;-)

Let’s be honest - NONE of us really WANTED to run in the rain, including me. However, all of us also knew that we could run in the rain, and unless the conditions became unsafe, we could get through it, wet and all.

I always tell my kids, “It builds character,” and while I say sarcastically, there is a lot of truth to it.

Running in the rain made us run faster. Surprise, surprise. We wanted to get out of the rain, so we ran faster than ever before. Which means, we more often than not, run at a pace convenient to us versus pushing just outside our comfort zones. Funny what a little rain will bring out in us…

Running in the rain made us work harder. You know that saying, “I never knew how strong I was until being strong was the only choice I had?” Yeah… Today was that kind of day! And, it was really, really cool to see in everyone today!

Running in the rain made us work in peace. There’s something cathartic about rain in a workout. We all worked so hard, and so quietly, and not a single complaint or excuse along the way. And yet none of us really realized it until afterwards. Even Coach Robby came up to me afterwards and said, “I was waiting for all the cuss words to come out of you today, but there was nothing!” Haha!

Running in the rain made us connect. Because we all decided to suck it up and suffer together in the wet conditions, it brought us a little bit closer together in the end. Yeah, yeah, I am getting a little cheesy here, I know, but gosh darn it, y’all, there’s a reason why so many of us do CrossFit and NOT globo gyms. The camaraderie is truly something special here, and today we got a little extra running in the rain together.

Running in the rain made each of us better. We each had our own take-away from today. And, we each learned something new about ourselves and each other. And, we added a notch to our tolerance for discomfort, because really that’s what it’s all about - Building up your tolerance to discomfort. Being comfortable with being uncomfortable.

Now, this is NOT to say that you should run in the rain every day and force yourself into awful conditions. But, when an opportunity presents itself like it did today, take it.

“We are a community of people who have decided that mediocrity will no longer suffice.”

Kara PurvesComment
Personalized Programming & Training

We’ve mentioned this before, but I think it’s often overlooked and even severely underestimated in its usage. At Cadre, not only do we offer our group classes, buuut, we also do Personal Coaching. This includes personal training sessions and personalized programming, and these things look very different for each individual, but what they all have in common is high quality, athlete-specific coaching.

Currently, I am working with one client who just wants to focus on Olympic lifting right now. So, each of our one-on-one session focuses on the technique and drills for the Snatch and Clean & Jerk.

I have another client who is rehabbing a torn hamstring, so I am programming specifically for her injury. I modify the WOD each day so that she can still be a part of the class and community, and then I include other accessory and strength sets that she can focus on while her hamstring recovers. Great opportunity for her to increase her upper body strength! ;-)

I had another client who just wanted one session, just one hour, to get help with his Double Unders.

Another client needed two weeks worth of travel WODs to keep him accountable and motivated while he had to be out of town for work. He sent me photos of the hotel gym, and from there I gave him short, but intense workouts he could squeeze in each morning before his meetings.

Someone else wanted to use my time to help them at their home, in their kitchen, to rummage through their pantry and refrigerator and throw away all their “crap.” It was a “purge.” We talked about their history of eating habits, family habits, emotional habits, and then wrote out a plan and a grocery list.

And, another client asked me to program additional work for them to increase their lifts. They didn’t want lifting to interfere with the daily programming, so they asked me to help increase their Deadlift, Back Squat, and Strict Press, while at the same time making it flow with Improvement Imminent’s program. So, that’s what we do. Usually, after the WOD, they will spend and extra 15-30 min on a specific set, just depending on the set that day.

And still, another client asked for a Pull Up (to eventually Muscle Up) Progression. So, much like the weightlifter, she stays after the WOD and does her homework.

All of our fine coaches offers these services, and they can be as little or as much as you want. Some clients just want a few sessions, some want just one month of programming, while others want on-going. It’s up to you. We can help in any way you need, just ask! :-)

Kara PurvesComment
The Miata

About four years ago at my old gym in CA I was sitting with some long-time members, and we were just talking about this and that.  And then, one of them shared a great story.  He was at a presentation one weekend, and the speaker asked the audience this question:

Say you were driving in a Miata, and suddenly you come to a bus stop with three people.  One is a long-time best friend who once saved your life long ago.  The other is an old woman who you can tell by looking at her doesn't have much longer to live.  And, the third person is the love of your life, and you know that if you two reconnected, your entire life would soar in a different direction.

Who do you choose to get into the car with you?

Your friend?

The old woman?

Or, the love of your life?

Now… Think carefully...

Take your time...

Have you picked one yet?

Who did you choose?

I picked the love of my life.  One CrossFitter chose the old woman, and the other two in our group also chose the love of their life.

And then, the story went on...

He proceeded to tell us that as many people tended to choose one person, there was one woman in the crowd who stood up and said...

"I would get out of the car, hug my friend, and then I'd give her the keys and tell her to drive the old woman to a Hospice, and I would stay with the love of my life at the bus stop."

Darn it!  Why didn't I think of that?!  

So often, we restrict ourselves.  We put limits, build boundaries, and keep ourselves inside the box.  We tell ourselves we can't do something because of x, y, and z.  We make up these bullsh** stories as to why we can't do things, or have things, or achieve things.

We start to believe our own lies and limitations.

How crazy to think that our worst enemy is actually our own self.

I see it allllllllll the time in CrossFit.  So many people tell me why they "can't" do CrossFit.  Or, CrossFitters telling me why they "can't" do something in the workout. This is why I personally hate the usage of “Scaled” and “Rx” in the WODs. THERE ARE SO MANY OTHER WAYS TO GET FIT.

When my friend was telling us that story and asked us the same question as the speaker, we all put those limitations on ourselves when we only chose one person to get in the car with us.  He never told us we couldn't get out of the car, or that we couldn't give the car to someone else, or anything like that.  He never gave us any kind of restrictions.  We just made that assumption and accepted that one person was our only option. Just as we assume and accept that “Scaled” and “Rx” are the only options in our workouts.

We did not think outside the box.

And, the funny thing is, as a CrossFit coach, I am constantly thinking outside the box in order to scale and modify the movements for individual needs and abilities.  So, it actually frustrated me that I "fell for the trick."

It made me realize, though, how much I actually restrict myself.  I'm so good at thinking for others, helping others, and showing them new and better ways, but when it comes to myself, I am still a work in progress, too.

So, my friends…

Get out of the Miata!

You DO have other choices. You always have choices. Truly the only limits are the ones you put onto yourself. So, let’s collectively think outside the box more, give each other permission to get fit in our ways, and start using more creativity and imagination!

Kara PurvesComment
2nd Annual Strides Against Suicide

2nd Annual “Strides Against Suicide” in association with the Teegan Kamzelski Humanitarian Initiative

Saturday, October 5, 2019 at 8 AM – 9 AM

The Train Station located @ 6001 Southern Blvd., Boardman, Ohio 44512

REGISTER HERE:

https://www.conquestevents.net/events/teegan-kamzelski-humanitarian-initiative2nd-annual-strides-against-suicide/details

On Saturday, October 5th at The Train Station Fitness in Youngstown, there will be an event to “Hammer Out Suicide” Memorial Workout in association with the “Teegan Kamzelski Humanitarian Initiative’s Strides Against Suicide.”

There will be a PARTNER WOD @ 9:00am
“TEEG” in memory of Teegan Kamzelski
1,000m Row
40 Deadlifts @ 225/135
30 Pull Ups
800m Run
30 Pull ups
40 Deadlifts
1,000m Row

PARTNERS: Male-Male & Female-Female
DIVISIONS: RX, Intermediate & Scaled


There will also be a 5K & 10K Run/Walk @ 8:00am
All are welcome. Run, walk, skip, hop, crawl, etc. Just come join us!

Aaand, our one and only Jason Welch has generously donated a Concept 2 Rower to be raffled off at the event!! There will also be a 50/50 Raffle, Basket Raffle, & Bake Sale!
RAFFLE TICKETS ARE SEPARATE & NOT INCLUDED IN REGISTRATION - Please purchase Raffle Tickets at the event. All can participate in the raffles, and can buy as many tickets as possible. Raffle participants do NOT have to participate in the WOD or the Run/Walk events.

All proceeds will go towards:
50% Akron Children’s Hospital - Dept of Psychiatry & Psychology
50% American Suicide Prevention Foundation

Kara PurvesComment