19.1 is...

CrossFit Open 2019

WOD 19.1

15 min AMRAP
19 Wall Ball Shots
19 Calories Row

~ Men Rx @ 20 lbs to 10’ target
~ Women Rx @ 14 lbs to 9’ target
~ Men Scaled @ 14 lbs to 10’ target
~ Women Scaled @ 10 lbs to 9’ target



A workout like this leaves no place to hide. This is a classic grunt work WOD, and I love it. There is nothing really glamorous or sexy about this one - It’s not as Instagram-delicious as other WODs. But, again, I love it because it’s straightforward and to the point - ARE YOU FIT?!

As far as a game plan, talk to your coach! The best way to execute this WOD is to discuss with your coach who knows you, and collaborate together. From a very general standpoint, I would suggest starting with a consistent, steady pace. Approach it like a build-up, meaning, start off at a slower rate, and each round get a little bit faster, so that by the end you finish strong!

If you are stellar at wall balls, then you may be able to do each round unbroken. No need to sprint them, just be consistent and do them more like a metronome. Now, if you are like me, though, and wall balls are a weakness, then it may be better to start with a consistent set. I know myself well enough that I would approach this workout by doing 6-5-4-4 with 3-sec rest between each set. I cannot maintain large sets of wall balls right now, but I can maintain small, fast sets. Maybe where you’re at in your fitness, though, you could maintain 2 or 3 sets of the wall balls each round.

My one suggestion, though, would be to consider doing a bigger set first, and each set smaller. Notice how I made my four sets 6-5-4-4? More than anything, this help your mental performance. You get to start strong, and then it’s easier to pick up the ball again knowing you have a smaller set each time. However, no two brains are alike, so you may actually do better with a more consistent number, like 5-5-5-4.

No matter what set scheme you come up with, though, be prepared to adapt at any moment in the workout. While going in with a game plan is important and helpful, don’t get stuck and stubborn! If you hit a wall and can’t maintain your previous sets, then change it! I already know going into this WOD that I may reach a point that I have to do sets of 3’s, and I am mentally prepared for that.

Adapt and keep going!!!

For the Row - Consider setting your damper between 3 - 5. I know that I get one calorie for every two pulls, so I set my damper at 3 and maintain a rate of 850-950 calories per hour. And, again, stay consistent in your row technique. Legs, body, arms, and then arms, body, legs. Remember to breathe.

In the last 2 - 3 minutes of the AMRAP, that’s when I suggest going for it all. But, for sure the very last minute of the AMRAP you should be sprinting with everything you have left in the tank. FINISH STRONG!

As far as gear and shoes go, if you want, it might benefit you to wear your Oly lifting shoes for this one. Knee sleeves, as needed. That’s about it, though.

Most importantly, and above all things, HAVE FUN!!! :-)

Kara PurvesComment
REBoL This Friday!

THIS FRIDAY, February 22nd @ 5:30pm, REBoL will be offering delicious samples of their Bone Broth with Miracle Noodles and select toppings.

REBoL’s mission is to create new standards of wellness by providing functional nutrition that improves quality of life. They offer organic, non-GMO vegan, Keto, Paleo-friendly and Gluten-Free options. All of their ingredients are grass-fed, antibiotic-free, and hormone-free. All of their dressings & sauces are oil-based and made from scratch, and without any refined sugars. Their organic coffee is lab-tested regularly for all pesticides and mycotoxins. And, their juices & smoothies are nutrient-rich cold-pressed juices and superfood smoothies.

Their famous motto is, “Eat like you give a damn,” and REBoL certainly gives a damn about their products and services!

Come check them out THIS FRIDAY at our first of five Friday Night Lights CrossFit Open @ 5:30pm! ALL ARE WELCOME

“The doctor of the future will give no medicines, but will interest his patients in the care of the human frame, in diet, and in the causes and prevention of disease.”


Kara PurvesComment
First Friday Night Lights This Week!

WHO: CrossFit Cadre peeps, family, friends, and any other visiting CrossFitters doing the Open

WHAT: CrossFit Open 2019

WHEN: Every Friday night @ 5:30pm. (Dates - 2/22, 3/1, 3/8, 3/15, and 3/22)

The first one will be THIS Friday, February 22nd, so mark your calendars!

REBoL will be there handing out delicious bone broth and miracle noodles with select toppings! Mmmmm!

WHY: To test our fitness and have FUN together with our amazing commUNITY!

WHERE: CrossFit Cadre, 5170 Hudson Dr, Suite O, Hudson, OH

HOW: First, register online at games.crossfit.com and be sure to Join Our Team, “CrossFit Cadre”

Second, come every Friday night and throwdown with us as we each test our own fitness and cheer each other on! If you cannot make it to a FNL’s event, then coordinate with a coach/judge to come in during regular business hours to complete the WOD.

Each week, you can choose to do the workout either “Rx” or “Scaled.” There are also Masters and Teens Divisions.

Third, submit your score online before the deadline so that we can validate it.

And lastly, leave your ego behind, have FUN, test your fitness, celebrate your progress, and find your new goals for 2019 and beyond. The CrossFit Open is a great benchmark for your fitness journey!

IMPORTANT NOTE: You do not have to register online to do Friday Night Lights with us!

If you’d like, you can still do the workouts with us at whatever scale and modification is appropriate for you, and still be a part of the fun and fitness!

And, if you don’t want to do the Open workouts at all, but still want to come cheer everyone on at Friday Night Lights, that is awesome, too!

You can be a part of all this in whatever capacity you so choose! :-)

Kara PurvesComment
The Set-Up or Start Position for Olympic Lifting

Today, we had a 1 RM Snatch programmed for today’s Strength, and hopefully a lot of you were able to use some time to work on form and technique, and maybe even took home a little gold nugget of knowledge.

I’d like to share a great article with you written by Greg Everett, Owner of Catalyst Athletics, and a very well-known and well-respected coach and writer in the Olympic lifting world.

I have been doing this long enough now that I can tell 9/10 times if an athlete is going to make or miss a lift just based off of his/her start position, before he/she has even attempted to lift it.

When attempting to do Olympic lifting, the problem we have as CrossFitters is that we are used to doing Snatches and Cleans for high reps under intensity, like “Randy” 75 Power Snatch For Time, and “Grace” 30 Clean & Jerks For Time. We are also used to the Deadlift set up, and we mistakenly (although, completely understandably) transfer the Deadlift set up into our Olympic lifting.

The Deadlift is NOT the Clean or Snatch. And, how we execute CrossFit workouts is NOT how we should execute Olympic lifting.

They are different beasts.

One of the many habits starts from the ground - The start position, where all the magic, or disaster, begins! If you don’t have the right set-up in your start position for a 1 RM Clean or Snatch, then everything else will, uhh, not work as well.

We actually need to have more of an upright posture in the start position. AAAAND, it will be slightly different for everyone depending on the length of your arms, legs, and torso. This is where having an experienced Oly coach is imperative! You can’t teach yourself Olympic lifting. Get a coach! :-)

Alright, so I’ve talked too much already, and Greg Everett’s article, while rich with knowledge and helpful coaching cues, is also dense and long. But, I strongly encourage you to read through it all. Especially if you really want to get better at your Olympic lifts.

Start with your set up.



Also, watch this amazing video of Lu Xiaojun in slow motion, and pay close attention to his start position:


Kara PurvesComment
Cadre Podcast: Improvement Imminent

If you haven’t already, be sure to check out our weekly podcast with Coach JonMichael & Coach Phil. Together, they discuss the upcoming programming and how to best execute each day’s workout so that you reach your potential. They explain the intended stimulus, intensity levels, and offer scaling and modification options, as well as focal points for body position, form, and technique.

We have started a new Podcast Page on our website, which you can check it out here:


They post a new podcast every Sunday & Wednesday!

However, these next 5-weeks will be different due to the Open starting this week!

Therefore, they will be posting every Sunday & Friday early morning, with the intention being that every Friday morning, they will “chalk it up” on how to best prepare and execute the Open workout. So, be sure to check it out, as it will contain great advice and info! ;-)

Be in the know!

Kara PurvesComment
Fork It Friday: Eat For Your BEST Life

Wait…you want me to do what before I work out?


This is something we hear all the time—especially from those trying to lose weight. It is a common misconception that people trying to lose weight think they need to be eating fewer times a day and less amounts of food when they are eating.

I hate to burst your bubble, Sharon from Accounting, but that is incorrect.

It is important to eat a healthy, well balanced meal 1-2 hours before fitness. The most common areas that are seen where a person needs to improve deficiencies are:


  2. More vitamins (fish oil and a multi-vitamin)  

  3. Increase protein intake

  4. Increase essential fatty acids

**This is VERY basic.

So what does this mean? When our bodies do not have the nutrients they need to do their work, everyone involved suffers—but as soon as we start fueling with what we need, everyone lives their best life.

Think About It:

Think about your fitness over the last few months. I say “fitness” loosely—this includes how you think and feel, too—not just body composition. Do you feel like you are not improving in the gym? Are you fatigued throughout the day? Are your clothes fitting you differently—and not in a good way? Have you changed your diet AT ALL because you felt like you were not able to reach your goals?

If you answered YES to any of these questions, I am going to ask you to STOP RIGHT THERE!

I am going to take a wild guess and assume that when I ask you to think about if you have changed your diet, you have probably started eliminating certain foods, amounts of foods, and/or complete meals. I am also going to take a wild guess and assume that you started a new program because you saw on the internet that “this could work for you because it worked for Alyssa”, or that “this is super easy to follow because it is so basic and a template.”

That is a GREAT stepping stone and place to start a lifestyle change, however it is very hard for a “basic template” or “Alyssa’s lifestyle change” to work for you because…well…you are not a basic person (even if you count down for Starbucks to release their Pumpkin Spice Latte – 198 days but who is counting) and you are not Alyssa. Your body is YOUR body. It has specific needs and wants and cravings and thoughts and feelings and reactions, so it is impossible for what worked exactly for someone else to work for you.

The perfect example of this is me (Alyssa Mazey- @amazey2 on Instagram) and Julie Welch (@juliepics06 – on Instagram). We both LOVE ice cream/frozen yogurt. Any change we have, even for just a taste, we are all over it. However, we have a huge difference despite our love for this frozen treat. I know that if we have handstand pushups or any movement with a front squat (front squats, squat cleans, wall balls, etc.), I cannot eat ice cream or frozen yogurt the day before. My tummy cannot handle it and I will bloat and be the most uncomfortable person in the already most uncomfortable positions for my body type.  Julie, on the other hand, is able to eat her treat and do those movements just fine the next day. Why do you think that is?  

Because our bodies are different and require different fuel to function appropriately.

I challenge you over the next week to really pay attention to what you are eating and how you are feeling, especially if you have just recently decided to switch things up. I am not knocking templates, and I know many people that have used/currently do use them and have success, however I also know of many people that have gained weight, lost muscle, and are incredibly fatigued throughout the day because they are using a plan that is designed for someone else or a very basic person.

You are you. You should eat for you. You should eat for your best life.

~ Coach Alyssa

Kara PurvesComment
When Pee Happens


In case you missed our Quick Tip Tuesday video this week on social media, I wanted to share with y’all an absolutely wonderful feminine product for working out (and any other situations needed).

After I had my second baby, I had major leaking problems in the workouts. Double unders and box jumps were the worst ones for me. No matter how many times I went to the bathroom right beforehand, I still wet myself. I even started wearing pads. Uuugh - NOT comfortable.

And then, a kind friend told me about Poise Impressa tampons!!!

Say whaaa?! A tampon for peeing?!

Yes, ladies, it is a tampon specifically designed to support your urethra and prevent urine from leaking during those elusive double unders, box jumps, and any other exercises.

The scientific term for our #crossfitproblem is Stress Urinary Incontinence (SUI), which is when we leak during a laugh, cough, sneeze, dance, or exercise.

Now, while Poise Impressa do say that you can wear the tampon for up to 12-hours, and you can use the bathroom with it in, and it’ll still work for preventing leaking, I personally like to err on the side of “ONLY USE IT AS YOU NEED IT.” So, I put it in right before the workout, crush it in beast-mode carefree, and then after I’ve cooled down I take it out and go on about my merry way. ;-)

There are three different sizes to the Poise Impressa. It’s pretty straight-forward - Start with their “Size Kit” package and put in Size 1. Try a workout and see if the leaking stops. If so, then Size 1 is right for you. If you still leak, then next time try Size 2. If the leaking stops, then Size 2 is right for you. If not, then try Size 3, which is the biggest size.

This product is sold over-the-counter, and can be found at CVS, Walmart, Target, and most drug stores. You can also buy them on Amazon.

Hey, pee happens. It’s okay, and you are not alone, ladies!

However, while this product is a nice solution, I strongly encourage you to work diligently on your pelvic floor exercises, ladies, because we don’t want to allow this issue to be a write-off as, “That’s just how it is.” We CAN fix it, and if we want to lift heavy and keep going into beast-mode, then all the more reason WHY YOU NEED TO FIX IT.

It’s NOT just about Kegels - It is important for us to build a strong pelvic floor and develop our diaphragm, because they are essential for heavy lifting and quality of life. Specific exercises with breath control, like front and side planks, squats, and core rotation help build strength and control. While we can certainly joke about peeing in our Lululemons, let’s also address it.

As I worked on my pelvic floor after my second baby, I used the Poise Impressa. Over time, I went from the Size 3, down to 2, down to 1, and then finally I reached the point that I didn’t need them anymore. It took me about 6-months to get there, and everyone is different, so don’t base your progress off of mine! Now that I am 5-months postpartum with my third kid, I find myself taking longer to recover and strengthen my pelvic floor. And, that’s okay. So, once again, I am using the tampons during the workouts, BUT, I am also doing my pelvic floor exercises, and whenever my body gets there is when she will get there.

Just as we don’t want to tear our hands every single time we do pull ups, we don’t want to pee every time we do double unders. How do we prevent tearing? Callus shaver, lotion, and routine hand-care. How do we prevent leaking? Pelvic floor exercises!

Poise Impressa is a wonderful, TEMPORARY solution (wink, wink). ;-)

Lots of great info and pelvic floor exercises here, ladies (click on the link): https://www.coreexercisesolutions.com/strengthen-your-pelvic-floor/

And, if you need any female support and encouragement, please feel free to reach out to me, or any of our other wonderful female coaches! <3

Kara PurvesComment
Happy Valentine's Day

Tonight, we’d like to take this opportunity that thank each and every one of you for being a part of our Cadre CommUNITY, and making it better. Making US better.

When I was a younger, helpless romantic, after a really bad break-up with a guy I thought was “the one,” my wise mother said to me, “Honey… When you actually meet the right man for you, you’ll know it, because he will make you a better person, NOT bitter.”

Those words have stuck with me since that day. And, the same can be said for really anyone we keep in our lives. Friends, family, co-workers, workout buddies, etc.

One of the main reasons why I came back to coaching so quickly when we moved here to Ohio is BECAUSE I knew exactly where I could find the right people to make me a better person.

Thank you for giving us your best. Thank you for expecting the best from us.

Thank you. XO


Kara PurvesComment
Start With The Doing

It’s too easy for our minds to trick us into thinking we should quit.

Our internal dialogue has an invasive way of sabotaging growth, change, and progress. And, the longer we indulge such nonsense to talk in our heads, the longer we hold off, avoid, and otherwise miss out on our true potential.

While we certainly fear failure, I think we may actually fear success even more.

When we succeed, we actually have something meaningful to us to lose. At failure, though, although the ego is bruised, we are safer at the bottom where even when we fall, it’s a short distance than from up above.

Okay, so how do we shift this mind f*** and get what we want to get done, done?!

First, you have to practice self-awareness and be able to catch yourself when these invasive thoughts begin. The self-sabotage.

Then, instead of indulging the demons in conversation - JUST GET UP AND DO SOMETHING. Anything. Seriously. Get out of bed and brush your teeth. Start making a cup of coffee. Grab a pad and pen and start doodling or writing. Start doing some push ups. Grab a fidget spinner and start playing with it. Just DO something.

In other words - Replace the talking with DOING.

Need to do a 6-mile run today, but that inner voice is preventing you from getting outside? Start washing the dishes in the sink. Notice I didn’t say get off the couch and put your running shoes on.

You see, the trick is to do something unrelated to the task that you actually want to do. WHY?? Because you are tricking your mind to shut up. When you start doing something else, your mind thinks, “Oh, cool, we convinced her to not go on the 6-mile run! Let’s go chillax on the couch and watch Netflix, guys!” Now you’ve got your inner demons distracted, and NOW you can sneak your running shoes and get out the door before those lil’ bastards realize what’s happening! ;-)

Okay, okay, in normal talk - Doing something creates a snowball effect. That’s why it doesn’t even really matter WHAT you are doing, just do something, and it will get the ball rolling. The more the ball rolls, the easier it is to keep going and get things done. The bigger the snowball gets, the bigger your doing!

So, go forth my young Jedi, and DO MORE!

Kara PurvesComment
Friday Night Lights

WHO: CrossFit Cadre peeps, and any other visiting CrossFitters doing the Open

WHAT: CrossFit Open 2019

WHEN: Every Friday night @ 5:30pm. (Dates - 2/22, 3/1, 3/8, 3/15, and 3/22)

The first one will be on Friday, February 22nd, so mark your calendars! REBoL will be there handing out delicious bone broth and miracle noodles with select toppings! Mmmmm!

WHY: To test our fitness and have FUN together with our amazing commUNITY!

WHERE: CrossFit Cadre, 5170 Hudson Dr, Suite O, Hudson, OH

HOW: First, register online at games.crossfit.com and be sure to Join Our Team, “CrossFit Cadre”

Second, come every Friday night and throwdown with us as we each test our own fitness and cheer each other on! If you cannot make it to a FNL’s event, then coordinate with a coach/judge to come in during regular business hours to complete the WOD.

Each week, you can choose to do the workout either “Rx” or “Scaled.” There are also Masters and Teens Divisions.

Third, submit your score online before the deadline so that we can validate it.

And lastly, leave your ego behind, have FUN, test your fitness, celebrate your progress, and find your new goals for 2019 and beyond. The CrossFit Open is a great benchmark for your fitness journey!

IMPORTANT NOTE: You do not have to register online to do Friday Night Lights with us. If you’d like, you can still do the workouts with us at whatever scale and modification is appropriate for you, and still be a part of the fun and fitness! And, if you don’t want to do the Open workouts at all, but still want to come cheer everyone on at Friday Night Lights, that is awesome, too! You can be a part of all this in whatever capacity you so choose! :-)

Kara PurvesComment
Owning Your Fitness

There is a common misconception that what is written on the whiteboard is set in stone. We read it with tunnel-vision and think that we must perform the workout exactly as written with the “prescribed” weights. And, what’s worse, we think that if we don’t perform the workout as written, then we “suck” or we have “failed.”

We are unintentionally, and even unknowingly, self-destructive athletes.

Okay, so, this is my attempt at breaking the habit…

The workout on the whiteboard is simply the framework for the day. While we want everyone to have the same intensity and intention for that day, HOW that is achieved may be different for each and every one of you.

Let’s take tomorrow’s WOD for Monday, Feb 11:

20 min to establish a 1 RM Power Clean

3 min AMRAP:
Burpee Box Overs @ 24/20

90 sec Rest

3 min AMRAP:
Back Squat @ 115/80

90 sec Rest

For Time:
30 Power Snatch @ 115/80

Okay, so let’s get one thing straight right now - “Rx” is completely arbitrary and only means something to those who want to compete in local competitions, and those who have pipe dreams of making it to the Games. For the rest of us, which is the other 99.9% of us that do CrossFit for daily life, we should be focusing more on our individual levels of fitness and strength - Meaning - YOU DO YOU! Fo’ shizzle!

For the 20-min Strength set to establish a 1RM, that may or may not be appropriate for you today. You may be recovering from a rough weekend, or maybe coming back from an injury or surgery, or maybe you are new to CF and this is only your second time trying out Power Cleans. Sooo… Maybe you’re going to work up to a heavy single while focusing more on technique and speed. Or, maybe since you’re new, you’re going to work on Hang Power Cleans and do 5-5-5-5-5, only adding weight as the coach sees fit.

Maybe, you have a current injury preventing you from doing Cleans. So, we may need to completely modify those 20 minutes for you. Maybe we make it a Front Squat strength set day, then, for you. We might as well increase your Front Squat in preparation for a Full Clean someday down the road, right?! ;-)


“Where there’s a will, there’s always a way!”

Alright, now for the 3-min AMRAP for Burpeee Box Overs. While “Rx” suggest 24 and 20 inches, you should be picking a height that you can confidently work hard on for 3 minutes. This is NOT the time to use the big box and then use it as an excuse, “Oh, yeah, I only got 10 reps in the first 3-min AMRAP because I went Rx. I totally coulda gotten more reps if I scaled it, though.” Yeah, no.


For the 3-min AMRAP Back Squats, the prescribed weights are 115 and 80. Can you tell me what those weights mean?? What kind of intensity are we looking for with those weights?? Do you know?

80 pounds for me is a very different beast than it is for Jane, Kelly, and Miss Mary Mack. My 80# back squat AMRAP will not be the same as Jane’s 80# back squat, because we are very different people on very different paths, experiences, strengths, and abilities.


Maybe for this workout, since it’s only 3-min, and 80# for a competitive athlete would be “easy,” then working @ about 35-40% of your 1RM Back Squat would be best. Now, you may look at that percentage and think, “Whaaaaa?! Only 35% of my 1 RM?! But, that is soooo light. I could do like 100 reps in 3-min!” Well, first of all, show me then that you can do 100 reps at your 35% in 3 minutes. Secondly, that’s the kind of intensity we want for this workout. We want reps today!

Doing the workout at 40% of your 1 RM and nailing 50-60 reps, versus doing it “Rx” at 80 and only getting 20 reps in 3 minutes are two very different workouts.

Now… Maybe, though, that’s what you and your coach want for today. Maybe because of your personal goals and specific focus, maybe it IS appropriate to do it “Rx” and only get 20 reps, but make them high quality reps. Maybe you and your coach have agreed that because you want to focus a lot more on strength, then you’re going to make your workouts heavier. THAT is where personalized programming, coaching, and goals come into play, and we can definitely help you with that - Just ask us! :-)

Now, if you are newer to CrossFit, and maybe to fitness in general, then maybe it would be more appropriate for you to do the Back Squats with just an empty barbell. Or, it may be even be necessary to just do air squats, because maybe your mobility and body awareness are just not quite there yet. This scenario may be applicable to those of you coming back from an injury or surgery, too.

Alrighty, now let’s look at the last mini WOD for tomorrow - 30 Power Snatch For Time @ 115/80. Ideally, we want a sub 3 minute time for this, but definitely under 5 minutes for everyone. Suggested percentage could be @ 50-55% of your 1RM Snatch. If you are newer to the Snatch movement, then maybe do Hang Power Snatch @ a lightweight the coach deems appropriate for you. Or, maybe, depending on the athlete and situation, it may be more appropriate to do Single Arm DB Snatch.

Or, like I said earlier, maybe due to your special situation, you and your coach decide to make this one a strength-bias piece, and instead you do your Power Snatch @ “Rx” or 70-75% of your 1RM, but the coach makes it a 3-min AMRAP.

BOTTOM LINE: The workout on the whiteboard is just the framework. We need to scale and modify as needed for each of us. We need to collaborate, yo!

Scaling goes up and down, my friends, and applies to everyone!

Modifying requires creativity and adaptability when an athlete cannot perform the prescribed movement for whatever reason. Ideally, we’ll hit the same muscle groups and intensity level, just in another way.

So, let’s work together, my friends! Help me help you! ;-)

Let’s make these WODs our own!

Let’s OWN our own fitness!!!

Kara PurvesComment
What's in a Jump Rope?!

Alrighty, folks - We’ve got the Open comin’ up soon, and we need to talk about jump ropes, because inevitably there will be Double Unders.

If you haven’t already, and you plan on doing this fitness stuff for a long time, then it would greatly behoove you to invest in your OWN jump rope! Yes, it does make a difference. It is an important part of your personal gym equipment. It’s personal, just like your lifting shoes, CF shoes, weight belt, wrist wraps, and even preference in thumb tape.

You. Need. Your. Own. Rope.

You also need it to be fitted to your height and your current level of ability.

General rule of thumb:

While standing on your rope with ONE foot, bring the ends of the handles to your armpits. For beginners who are not quite efficient yet and have their arms out to the sides a bit, the handles should be at your armpits. For more advanced who are efficient and can keep their arms down more at their sides, you want the rope more at the nipple-line.

Now, buying a lightweight speed rope is NOT going to magically get you Double Unders. Sorry, it ain’t that easy. In fact, if you are new to jumping rope and have a difficult time getting it down, then a heavier rope would actually be a better place to start so that you can FEEL the rhythm. As you get more proficient, your rope can get lighter and faster.

That’s where the Rx Jump Ropes made by Rx Smart Gear come in to play. You can buy super cool handles (that’s the expensive part), and then buy different thicknesses of rope depending on your skill level. The rope itself is not as costly as the handles. Check it all out here: https://www.rxsmartgear.com/ropes/

Now, some people do not like the handles of the Rx Jump Rope, though. So, another option is the RPM. The handles are these are much slimmer, and come in a variety of fun colors and patterns. Not as many thicknesses in ropes, though, but they do have three different weights of cables available. Check it all out here: https://rpmtraining.com/ropes/

If you want a more general rope, Rogue has a bunch of options here: https://www.roguefitness.com/conditioning/jump-ropes

If you want the “World’s Fastest Jump Rope” then check out the EliteSRS Ropes: https://www.elitesrsfitness.com/

BOTTOM LINE: Go get your own rope, and practice those Double Unders! ;-)

Kara PurvesComment
Once You Achieve It, You Gotta MAINTAIN It

There’s a common misconception in health and fitness. We see it all too often as coaches. And, it’s why people like the contestants on “Biggest Loser” gain back most, if not all of their weight after the show.

We focus so hard, and work so tirelessly on our goal, that when we FINALLY achieve it, we treat it like a destination. We stop all the working, all the doing. We walk away from the goal and throw it away.

And then, we wonder why we are starting over again. And again. And again.

You see, the thing is, folks, once you achieve your goal, YOU STILL HAVE TO WORK to maintain it. You don’t have to work as hard as you did to first achieve it, but you do need to continue routine maintenance if you wanna keep it.

The weight won’t stay off after you lose it all if you go back to all your bad habits that got you there in the first place. Sure, you can start to reintroduce foods to your diet after you’ve lost the weight, but there’s a big difference in indulging in ONE slice of cake on special occasions and eating a pint of ice cream every other night!

Your first muscle up won’t magically turn into 30 for time if you don’t continue your accessory work, mobility, and strict sets.

Your mindset and mental health won’t remain strong and positive if you stop your mediation drills, gratitude journal, therapy sessions, and/or other forms of stress management and self-care.

Your marriage will grow stale and stagnant if you do not continue to '“date each other” throughout the years.

Once you achieve your goal, celebrate it, fo’ sho’, but then KEEP GOING! Keep the ball rollin’, yo!

Kara PurvesComment
Who Are You Following on Social Media?

There are a lot of great resources and professionals out there to follow on Instagram, Facebook, and YouTube. There are also a lot of, uh, not so great content out there. So, we wanna help take the guess work out, and give you our suggestions of who to follow out there in this great big world of health & fitness! ;-)

Here are just some of the awesome ones we follow:

  1. Achieve Fitness: Owned by Jason & Lauren Pak. They post a ton of great content on their Instagram @achievefitnessboston Lots of great warms up, coaching cues, progressions, mobility, etc.

  2. Movement Fix: Owned by Dr. Ryan DeBell. From warm ups, to accessory work, drills, rehab, prehab, etc. He has a lot of great YouTube videos, too. @movementfix

  3. Power Monkey Fitness: Any and all things bodyweight and gymnastics, but they also do weightlifting movements. Tons and tons of progressions and drills! Check out their Instagram and YouTube Channel @powermonkeyfitness

  4. Technique WOD: By Shrugged Collective & Barbell Shrugged. This is their YouTube Channel, and a lot of great videos for all of you who want to work more on barbell form and technique!

  5. Buff Dudes: Another great YouTube channel. While the name and their presence is a little silly/cheesy, it provides some comic relief, but their content and coaching cues are on point for weightlifting!

  6. The Prehab Guys: Doctors of Physical Therapy, these guys want to help us be proactive and PREVENT injuries and issues. They also have great rehab exercises, too. Check them out on Instagram @theprehabguys

  7. The Barbell Physio: Injury prevention and rehab, tons of content for back, shoulders, hips, knees, etc! Check ‘em out on Instagram @thebarbellphysio

  8. Pamela Gnon: Lead Coach for CF Gymnastics. Her Instagram is amazing for all things gymnastics - Totally on-point with coaching cues, progressions, drills, form, and technique! A definite must-follow!! @pamelagnon

  9. Make WODs Great Again: This is purely comic relief for all CrossFit-lovers. Brilliant memes! @makewodsgreatagain

  10. Carl Paoli: Founder of Freestyle Connection and a great gymnastics coach! Check out his YouTube Channel, too. He’s all over social media. Progressions, drills, coaching cues galore! @carlpaoli @freestyleconnection @thefreestyleway

  11. Mobility WOD: The O.G. of mobility in the CrossFit community, Kelly Starrett, and author of the book, The Supple Leopard. @mobilitywod

  12. Squat University: Weightlifting, Olympic lifting, accessory work, drills, coaching cues, etc. Lots of helpful content on Instagram, especially if you’re a visual learner! @squat_university

    Who do you follow on social media that isn’t on our list?! Please share with us!

Kara PurvesComment

Tonight, I gnawed on a cold piece of leftover steak while simultaneously helping my oldest get shampoo out of her eyes, while at the same time accepting a “cup of coffee” from my two-year old that she made with soapy water, AND holding my 4-month old to console her. #momlife

Admittedly, I was stressed and overwhelmed, and after an hour of bath and bedtime routines, once I FINALLY got the last kid into bed, I heaved a heavy sigh and sat at the top of the stairs for a moment in the dark.

Man, I love my girls. I love being a mom. But, I’m not going to pretend that my life is perfect and happy. I do not choose happiness and gratitude all the time. I snap at my kids, just like any parent. I hide chocolates in my underwear drawer so I don’t have to share with anyone, including my husband. I have secretly flipped my kid off behind her back in heated moments. My middle child has blurted out the word “dammit” before, thanks to me. I’ve driven my kids to McDonald’s to get Happy Meals for dinner because it was just easier, and I couldn’t even that night.

Judge all you want, just make sure you’re perfect first.

My girls are also super happy kids, with the cutest dimples to prove it. They genuinely love each other, which is evident in the way they save the last cookie for each other and cuddle on the couch watching a movie. They help set the table for dinner. They say please and thank you consistently. And, when someone else is sad or crying, without hesitation they reach out and give a hug. They care about each other and people in general.

My point in all of this is - We are all human. So, let’s allow ourselves and each other to be more human!

More direct to CrossFit, sometimes we can get caught up in the social media posts, highlighted reels, “Rx” workouts, and how we think the WOD should have gone. We get stuck in what we used to be able to do. Or, we compare ourselves to someone stronger, faster, better than us.

Just as life itself has its highs and lows, so do our workouts. So what?! So what you had to scale the weight today?! So what you were the last one to finish in class?! So what you can’t get a perfect overhead position because your rotator cuff has too much scar tissue?! So what your 1 RM Front Squat is 30 lbs lighter than that other guy?!

You’re also 20, 30, or even 50 pounds lighter than when you first started CrossFit with us! You’ve increased your 1 RM Front Squat by 100 lbs over the last three years. You’ve shaved over 6 minutes off your “Fran” time. You’ve ran your first marathon, which was a bucket list item you never believed possible before. You’ve made new friends who have turned into family. You’ve lowered your cholesterol and high blood pressure and no longer need meds. You’ve learned to say no to your party friends without explanation because you value your health more than peer pressure now. You’ve dumped the abusive boyfriend because you’ve finally found your strength here.

It’s never going to be perfect. Just when your life and training seem on-point, there will be a curveball. But, just as I try to live by the words, “When someone does something wrong, don’t forget all the things they did right,” I also apply that to my life and training.

When a workout goes wrong, don’t forget all the other workouts that went right. When I do something wrong as a mom, don’t forget all the things I did right. When my kids do something wrong, don’t forget all the things they did right. When I eat something wrong, don’t forget all the things I ate right.

You get the point.

You’re gonna fu** up along the way. You’re human. It’s okay. Own it, learn and grow from it, and then release it. We are beautifully broken human beings, and we need to celebrate that more.

I am reminded of Kintsugi, which is a centuries-old Japanese method of repairing broken pottery with gold. This repair method celebrates each artifact’s unique history by emphasizing its fractures and breaks instead of hiding or disguising them. Kintsugi often makes the repaired piece even more beautiful than the original, revitalizing it with new life.

Don’t hide or disguise your broken path. Let’s paint our imperfections with gold and celebrate the beautifully broken human beings that we are! :-)


Kara PurvesComment
Should You Do The Open?

The short answer is, YES! :-)

But, let’s discuss. Rather than telling you all the wonderful reasons why you should do it, let me ask you, “Why WOULDN’T you do the Open?”

Unless your answer includes something like, “I just joined CrossFit yesterday… I broke my back in a ski accident… I am being deployed next week…” there are actually a lot of ways you can be a part of the Open.

The common misconception is that the Open is only for competitive-level athletes who can do 100 bar muscle ups and Snatch 300 lbs. Yeah, not so much…

While the elite athletes have to participate in the Open as a qualifier to move on to the Games, the other 99.99% of us are just doing the Open to achieve some PR’s, maybe get a first muscle up, have fun, and obtain a new appreciation for the elites. Because, when you do the same WOD as the elites, and then compare your workload and time to theirs, you realize JUST HOW HARD those guys are working! They are literally training 5-8 hours A DAY, with a full entourage of nutritionists, chiropractors, massage therapists, physical therapists, personal coach, sponsors, etc.

The Open also brings out an edge in us, though, that we normally don’t let loose. I’m talking about that burning fire in the pit of our stomachs that only comes out when we are on stage. It’s our alter ego. The one who takes over and makes us feel 10x stronger, with an almost reckless abandon to get us to a place we haven’t gone before. It’s that edge that helps us finally get that first muscle up, that first pull up, that 10 lbs PR, and that first set of HSPU.

Scroll through all of your reasons why you don’t want to do the Open. Acknowledge each of them. I’ve got plenty of them, myself. It’s like a snowball effect, and my snowball could bulldoze a house!

  • I’m four months postpartum

  • I’ll have to scale the weights

  • I can’t do bar muscle ups right now

  • I’m too busy with three girls

  • My husband travels a lot

  • I don’t want to spend $20

  • I’ll have to scale some of the WODs, or maybe all of them

Dude, I get it. I’m right there with y’all. Seriously. But, instead of making ourselves small and allow each other to downplay our own greatness (And yes, you ARE great), let’s shine together! Let’s tell those inner demons to STFU, and let’s give ourselves permission to be awesome. Whether you scale the WODs or Rx them, you ARE enough.

I just signed up, and I’d like you to join me and the rest of our Cadre CommUNITY as we say no to mediocrity and safe zones, and YES to living life and bettering ourselves! :-)

YOU CAN SIGN UP HERE: https://games.crossfit.com/

Kara PurvesComment
Fork It Friday: What is Kombucha?

What is Kombucha (pronounced kom-BOO-cha)?

Basically, it is a brown, cloudy liquid, with some mushroom floatys.

Does that NOT sound like the most appetizing thing in the world?? Honestly, no. So what is the point in drinking something with floaty mushrooms? Let’s start with the basics:

What Is It?

The condensed version: Kombucha fermented tea with yeast and bacteria and is a living organism with similar cultures that activate yogurt.

The lengthy version: Kombucha is produced by the fermentation of tea and sugar along with bacteria and yeasts forming a “tea fungus,” and “friendly bacteria.”

Why To Consider It in Your Diet?

There is a lot of evidence out there that consuming “friendly bacteria” is good for our gut health. The health effects of Kombucha are based largely on testimonials and include:

  • Detoxify the body

  • Reduce inflammatory problems

  • Promote liver function

  • Normalize intestinal activity

  • Balance intestinal flora

  • Cure hemorrhoids

  • Regulate appetite

  • Enhance metabolism

  • Prevent/heal bladder infection

  • Increase resistance to cancer

  • Reduce menstrual disorders

  • Improve hair, skin, and nail health

  • Reduce stress and nervous disturbances

How Much is One Serving?

NOT THE WHOLE BOTTLE! Kombucha is NOT meant to be drank in a large serving size—mostly due to the high acidity and will make you feel the “torn up” sensation often experienced when drinking too much coffee on an empty stomach. The suggested serving size istypically 4oz. depending on the brand, which means you are getting more bang for your buck because most bottles are 15.2 fl oz/450 mL.

Coach Alyssa’s Professional Opinion

Take this with a grain of salt-- this is my opinion.  There are not many well-documented & clinical studies of kombucha and most reported benefits are testimonials. TMI Alert: I have a horrible digestive track and have a very hard time with my intestines and staying regular, especially in times of travel, change, and/or stress (so basically always). I take a probiotic supplement regularly, as well as have a swig or two of kombucha daily. When I stay regular with my probiotic and kombucha consumption, I stay regular with my intestines—but again, this is just my testimonial.

I think it is also important to mention that this is not the kind of tea you are used too; it is carbonated so do not shake up the bottle and open immediately—it will erupt like a volcano. The flavor(s) is different and can be somewhat of an acquired taste (similar to the first time we all had Chipotle). My favorite brand is KeVita, which has 3 different types of probiotic beverages: Master Brew Kombucha, Apple Cider Vinegar Tonic, and the newest member to their family—Sparkling Probiotic Water. The flavors are all tasty and I have had a great experience with incorporating this into my daily routine—wake up, start the coffee pot, drink 16 oz. of water with pink salt, take my vitamin stack, take my gummy probiotic, swig my kombucha, drink another 8 oz. of water, sip my coffee and do the things.

If you are interested in sampling some, let me know and I will see what I can do! 

PLEASE NOTE: Everyone will react differently so please proceed with caution.

Kara PurvesComment
Hudson Fitness Crawl on Feb 16

The First Time Around Was So Great, We Decided to Do It Again!!

Join us as we Stretch at Club Pilates, Sweat at Cycle Bar Hudson and Finish Strong at CrossFit Cadre.

You get 3 cardio pumping, sweat inducing, lengthening and Strengthening workouts for $30.00** and do not forget about the lunch!

CoreLife Eatery will be providing a Small Bowl for all Participants after the amazing Sweat Session. 

What are you waiting for ?!? Call Your Friends! Grab Your Partner and Let's DO THIS!!

What Exactly is a Sweat, Crawl & Eat? It is a Fitness Crawl, you will participate in 3-30 minute workouts at 3 different locations, all within a few miles of eachother and then Mingle at the end to enjoy lunch!

What Does my Ticket Include? The purchase of the ticket includes the following

  • 30 Minute Reformer and Mat Workout at Club Pilates

  • 30 minute Ride at Cycle Bar Hudson

  • 30 minute Workout at CrossFit Cadre

  • Small Bowl provided by CoreLife Eatery of Fairlawn

What Should I wear? Please wear comfortable Athletic Attire and Appropriate Shoes. Bringing a Water Bottle and Mat is also a Fantastic Idea, to help you stay comfortable and Hydrated!

When will I receive Instructions and Directions to Each Location?  Right Now!

1. Our first stop will be at Club Pilates Hudson, arrival time is at 10 a.m., class will promptly start at 10:15 a.m.

2. Our next stop is CycleBar Hudson and 

3. Our third and Final Stop is CrossFit Cadre.


Club Pilates: 118 W Streetsboro St Room 25, Hudson, OH 44236

CycleBar Hudson: 99 First St, Hudson, OH 44236

CrossFit Cadre: 5170 Hudson Dr, Hudson, OH 44224


CLICK THE LINK TO SIGN UP: https://www.eventbrite.com/e/hudson-fitness-crawl-tickets-55719880663

$30.00** is the cost of Ticket before Tax and Fee's ($33.46 is the total cost)

As always, if there are any further questions, you can email Mel at mbogo@corelifeeatery.com, for any assistance needed.

Kara PurvesComment
Photo Shoot Reminder

Professional Photographer, Alex Freeman, will be at CrossFit Cadre THIS SATURDAY, February 2nd from 10:00am - 1:00pm.

There are only twelve (12) 10-min photo shoot sessions available, so sign-up ASAP!

To schedule your 10-min session with Alex:

Please contact him via email at AlexDenverPhoto@gmail.com


Call or text him at (330) 790-7896

Sign-up fee is only $40 + Digital Files (prices vary $25-125)

Check out his amazing work at - www.alexdenverphoto.com

This is an amazing opportunity to get athletic, professional photographs of yourself for personal use and memories. We’d also love to be able to use them to update our website, up our social media game, and share our wonderful commUNITY with the world in beautiful photography!

If you’d like to share a photo session with a workout buddy or small group, that works, too!

And, this is NOT exclusive to Cadre Members only. ANYONE can sign up for these sessions, so if you know someone else who would like to get photos done, or you are someone who would like to sign up (and are not a Cadre member), you are more than welcome to sign up! :-)

Kara PurvesComment
CLOSED on Wednesday

Howdy Cadre Crew,

As a team, we have made the executive decision to be CLOSED tomorrow, Wednesday, January 30th for the safety of everyone. We will be closed all day. Thank you for understanding!

Please use your best judgment and only drive as needed tomorrow and Thursday. And, better to be over-prepared than under, so DRESS WARM and workout indoors, but be mindful of the timing you go outside to your car after a workout.

Here are so quick tips for the extreme cold:

  • Wear synthetic fabrics, fleece, and wool

  • Cover your head (especially the ears), fingers and toes

  • Know the warning signs of Frostbite: Numbness, followed by tingling or burning sensations

  • Know the warning signs of Hypothermia: Slurred speech, intense uncontrollable shivering, loss of coordination, indifferent

  • Pay attention to weather updates

  • Stay hydrated, which seems obvious during the summer, but not as obvious during winter

  • Wear waterproof and windproof gear and shoes/boots

If you need to get your sweat on tomorrow, go for it! Most temperatures are safe to still workout in, you just have to be smart about it and know how and when. The early afternoon, if possible, is a better time to workout outdoors, because your body is warmer and looser after the morning grind, and the temperatures may be warmer, too. Otherwise, if possible, workout indoors the next couple of days, and be sure to clean up, dry off, and dress in warm, dry clothes from head to toe before heading back outside after your sweat sesh! ;-)

Be smart. Be safe. Be awesome.

Kara PurvesComment