10 Reasons Why Heavy Lifting Is Terrible For Women

I saw this on Facebook today and it made me laugh. Obviously, it is a sarcastic post, and heavy lifting is actually wonderful, healthy, and downright sexy for women! ;-)


10 Reasons Why Heavy Lifting Is Terrible For Women

Written by Brandon Morrison
June 17, 2013 on Lift Big Eat Big

Everyone knows that lifting makes women big, bulky, and less desirable. But, do they know the reasons why? I compiled my top ten reasons as to why women should NEVER EVER even think about touching a weight. Ever.

 1. You will find less and less that you are asked to go to the kitchen and make a sandwich. What will you do with all that free time?!?

2. Men on the Internet will tell you that you are too big. Can you handle no longer being the object of a stranger’s fantasy?

3. Pants won’t fit because your butt has gotten so big. Imagine actually filling out a pair of pants, the horror!!

4. Your children might see that a woman can be something more than a frail object meant to please a man. Challenging the status quo is never a good thing.

5. You can eat a much larger amount of delicious food and not gain a pound. Disgusting! Pass the tofu and skim milk please.

6.  Men will avoid you at the gym when you lift more than they do. How are you supposed to know how to lift without their constant coaching?

7. You will be able to open a pickle jar without a man or a knife. No one should possess that much raw power.

8. Your bones will maintain a thick density throughout your life. Do you really want to rob a surgeon of your money for osteoporosis treatment?

9. Heavy lifting can be as diverse as you want to make it. Your time would be much better spent on a treadmill every day watching CNN.

10. You will be shunned from old friends that want you to go clubbing every night. Those are the kinds of friends you just don’t want to lose.

(SOURCE: https://liftbigeatbig.com/10-reasons-why-heavy-lifting-is-terrible-for-women/?fbclid=IwAR2mvyXhmgV1AFUTWJgHU-_775LysRj2JD897s7UjL_CJih5FtScjsLcQRI )

Kara PurvesComment
One Month Until The Hammy!

TO REGISTER for The Hammy WOD, click on the link below:



  • Row 1,000 Meters

  • 7 Squat, Clean 'n Jerks
    (135 lbs. Men / 95 lbs Women)

  • 50 Push ups

  • 7 Squat, Clean 'n Jerks

  • 50 Sit ups

  • 7 Squat, Clean 'n Jerks

  • 50 Box Hops
    (24" Box Men / 20" Box Women)

  • 7 Squat, Clean 'n Jerks

  • 50 Pull Ups

  • 7 Squat, Clean 'n Jerks

  • Run 1000 Meters

*All Movements can be scaled, modified, and adapted for anyone, just let us know!

Individual:  Athletes (12 years and older) take on the workout as prescribed or with the weight and scaled movements of their choice.

Teams of Two:  Athletes (Female/Male, Male/Male or Female/Female) split the workout with a partner as prescribed or with the weight and scaled movements of their choice.


TO REGISTER for the 5K Run, click on the link below:


Kara PurvesComment
Bar Crawl on May 18th

Join us on Saturday, May 18, 2019 @ 4:00 - 11:00pm, for a Bar Crawl to kick off The 2019 HAMMY + Hometown Hero 5K festivities!

The crawl will begin at MadCap Brew Co. and continue to Barflyy, Panini's Bar & Grill, The Loft, The Zephyr Pub, Ray's Place Kent and Venice Cafe!

Individuals 21+ are encouraged to contribute a $10 donation to participate in the crawl. With your donation at MadCap, you will receive a t-shirt (first come, first served) and you will be entered into a drawing for some fun prizes!

Even if you are unable to do the Hammy on June 1st, we would still LOVE for you to join us in the Bar Crawl. And ALL are welcome - You do NOT have to be a Cadre member, or even a CrossFitter, to join the fun and festivities - Bring your friends, family, coworkers, and workout buddies! ;-)

We'd also love it if you joined us for The HAMMY & 5K Run on June 1, 2019! Or, if you’d like to VOLUNTEER at the Hammy, please email our Volunteer Coordinator, Jessica at jlilly0646@gmail.com.


TO REGISTER for The Hammy WOD, click on the link below:


Kara PurvesComment
Strength Sentry

Coach Robby is leading a NEW class for all high school athletes starting May 24th!

Are you a High School Athlete looking to get stronger, faster, and more explosive? Are you looking to set the tone and gain the edge over your opponents? Here is an opportunity to make your hard work pay massive dividends on the field of play.

CrossFit Cadre’s Strength Sentry is a specifically tailored program for high school athletes of all sports and abilities who want to increase their performance on and off the field. Coach Robby will be programming and coaching the athletes, and will be sharing his wealth of knowledge, years of experience as an athlete himself, his passion for CrossFit, and his fun-loving, effective teaching style. The athletes will learn things here that not only will transfer into their sports, but into their daily lives, and hopefully forever.

CrossFit is quickly becoming a staple in high school sports training, and is bringing more awareness to proper form and technique in lifts, correct movement patterns, and the needs for a good warm up, mobility, nutrition, and recovery. While high school athletes specifically specialize in certain skills for their sport, CrossFit helps address all the other areas of weakness so that the athletes are more well-rounded and build a stronger foundation in order to perform at their best potential. Think of it as cross-training during the off-season, LEVELED UP! ;-)

The classes will run every Monday - Friday @ 8:00am & 4:30pm.

Each class will be one hour long. High school athletes do NOT have to have any CrossFit experience, nor do they have to be Cadre members to join. This is open to the public for any and all willing to put in the work and crush their goals!

For any questions or further information, please contact Coach Robby Beerck @ (937) 371-1942, or stop by the gym anytime!

Kara PurvesComment
Body Image

Last week, I was taking pictures of myself in my sports bra and shorts in my bathroom mirror. Then, I was trying to find the right filter to show some sort of definition in my abs. Haha! As I was desperately trying to create an impressive “after” photo for Instagram, my 7-year old daughter looked over my shoulder and asked, “Mom, why are you taking photos of your stomach? You’re weird.”

With a chuckle, I told her I was taking progress photos of my fitness and trying to get my abs back. She replied, “But, why do you need to take photos? Don’t you know you’re already strong?” Awww, bless her little heart.

I then tried to explain to her that taking photos throughout my fitness will help me to compare how far I have come, and I’ll be able to really see the difference each month as I progress. She then asked me, “Well, what are you trying to look like?”

It was that question that stopped me dead in my tracks.

“Well, what are you trying to LOOK like?”

Those words stabbed me in the heart, and flooded me with memories of diet fads, self-hate, and wanting to look like the models in magazines. I was also horrified in that moment as a mother, because I realized I was doing exactly to my daughter what I learned from society growing up - We have to LOOK a certain way.


I’ve come too far personally to make the same mistakes and put my girls on the same destructive path of negative body images.

I put my camera phone down, hugged my daughter, and then tried to retract. I told her that she just helped me realize that I was falling into an old habit, and the problem within the health & fitness industry is that we make it too much about aesthetics. “Transformation Tuesdays” are always photos of before and after, with the after being skinnier, more tone, more defined and chiseled, and supposedly more happy. We’ve equated thinness and muscles with health & fitness, and even worse, with happiness and success.

The REAL transformations happens within us, though. Dealing with our inner demons. Our trauma. Our bullsh** stories we keep telling ourselves. Our insecurities and doubts. Our thought patterns and habits. Our relationship with ourselves.

Unfortunately, we can’t SEE the transformation on the inside. It’s a feeling. An attitude. A behavior, and it usually is noted with comments like, “You just seem like a weights been lifted off your shoulders. You look the same, but there’s just something different about you.”

Understandably so, we use our body to show our transformation. Everyone can see us go from flab to FAB and praise us. It’s an easy and aesthetically pleasing post to share with the world. We all love a great before and after photo, especially me! And, I love it even more when I get to share my own before and after photo. Yes, I have an ego just like everyone else!

But… my daughter made me realize what posting my half-naked body on Instagram would have done - Continue to perpetuate the beliefs that health & fitness is about aesthetics, and as a woman we are supposed to be a certain size, shape, and weight in order to be attractive and good enough. That we should workout in order to look sexy.

For too long, I worked out to look good. It’s exhausting, sometimes even unsafe, and downright destructive. Admittedly, though, I do still want to look good. We are human, and we all have an ego. It doesn’t make us bad people. My goal, though, is to stay focused on the right things, like my physical performance in the workouts, progress in my lifts, and choices in my thought patterns.

When we focus on the right things, like quality in movements and performance, proper nutrition, healthier habits, and better thought patterns, the aesthetics will naturally take care of themselves.

In response to my daughter’s question when she asked what I was trying to look like, I told her, “Well, honey, it actually doesn’t matter. I’m not going to post that picture of me, because my abs are not what makes me important, nor do they show anyone what I can do as a person. I don’t want to look like anything other than the best version of myself. So, as long as I am making healthy and positive choices each day, however my body reflects those choices will be beautiful.”

My daughter thought about my response for a moment and then said, “Well, I always think you’re beautiful, mommy, because you’re my mom and you’re pretty great at it.”

If you ever need a confidence boost, talk to my 7-year old! ;-)

In fact, we need to think more like a 7-year old, and less like our broken, old ways!

Kara PurvesComment
Fork It Friday: Pre-Workout Nutrition

Instead of re-inventing the wheel, I am going to share this great article I found on Healthline today about pre-workout nutrition - It’s everything I would have said myself. ;-) But, remember that we are all different, so do your research, talk with your doctor, and do a trial period to see if it works (or doesn’t) for you!

Pre-Workout Nutrition: What to Eat Before a Workout

Written by Arlene Semeco, MS, RD on May 31, 2018
Link to article:

Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals.

Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage (1).

Here is everything you need to know about pre-workout nutrition.

Knowing What to Eat Is Important

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.

Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise (2).

Below is a brief look at the role of each macronutrient.


Your muscles use the glucose from carbs for fuel.

Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.

For short- and high-intensity exercise, your glycogen stores are your muscles' main source of energy (3).

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet (3).

Your muscles' glycogen stores are limited. As these stores become depleted, your output and intensity diminish (456).

Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise (678).

Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores (78).


Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis (91011).

One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise (9).

Other benefits of eating protein before exercise include:

  • A better anabolic response, or muscle growth (1112)

  • Improved muscle recovery (12)

  • Increased strength and lean body mass (13)

  • Increased muscle performance (111213)


While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise (14).

Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise (1516).

For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners (15).

SUMMARY - Carbs help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Meanwhile, protein improves muscle protein synthesis and aids recovery.

The Timing of Your Pre-Workout Meal Is Key

The timing of your meal is also an important aspect of pre-exercise nutrition.

To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.

However, in some cases, you may not be able to get in a full meal 2–3 hours before working out.

In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.

If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.

This will help prevent any stomach discomfort during exercise.

SUMMARY - It's recommended to consume a full meal 2–3 hours before your workout. For meals eaten closer to your workout, choose simpler carbs and some protein.

Some Examples of Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.

A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.

If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout (2).

Here are some examples of balanced pre-workout meals:

If Your Workout Starts Within 2–3 Hours or More

  • Sandwich on whole-grain bread, lean protein and a side salad

  • Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit

  • Lean protein, brown rice and roasted vegetables

If Your Workout Starts Within 2 Hours

  • Protein smoothie made with milk, protein powder, banana and mixed berries

  • Whole-grain cereal and milk

  • A cup of oatmeal topped with banana and sliced almonds

  • Natural almond butter and fruit preserve sandwich on whole-grain bread

If Your Workout Starts Within an Hour or Less

  • Greek yogurt and fruit

  • Nutrition bar with protein and wholesome ingredients

  • A piece of fruit, such as a banana, orange or apple

Keep in mind that you don't need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and nutrient compositions.

SUMMARY - A combination of carbs and protein is recommended for pre-workout meals. Fat can also be beneficial, but it should be consumed at least two hours before exercise.

Supplements Can Also Be Useful Before Exercise

Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue.

Below are some of the best pre-workout supplements.


Creatine is probably the most commonly used sports supplement.

It has been shown to increase muscle mass, muscle fiber size and muscle strength and power, all while delaying fatigue (1718).

Even though it's beneficial to take creatine before a workout, it seems to be even more effective when taken after a workout (18).

Taking 2–5 grams of creatine monohydrate per day is effective.


Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning (1719).

Caffeine can be consumed in coffee, tea and energy drinks, but it can also be found in pre-workout supplements and pills.

It doesn't really matter how you consume it, as its effects on performance are usually the same.

Caffeine's peak effects are seen 90 minutes after consumption. However, it has been shown to be effective even when ingested 15–60 minutes prior to exercise (20).

Branched-Chain Amino Acids (BCAAs)

BCAAs refer to the essential amino acids valine, leucine and isoleucine.

Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein synthesis (1021).

A dose of 5 grams or more, at least an hour prior to exercise, is effective (21).


Beta-alanine is an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for short- and high-intensity exercises.

It does this by increasing exercise capacity and muscle endurance while reducing fatigue (222324).

The recommended daily dose is 2–5 grams, of which at least 0.5 grams should be consumed prior to your workout (25).

Multi-Ingredient Pre-Workout Supplements

Some people prefer products that contain a blend of the supplements mentioned above.

The combination of these ingredients may have synergistic effects and improve performance significantly (26).

Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine and B vitamins are among the most commonly used ingredients in these products (2627).

These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus and alertness (2627).

The particular dose depends on the product, but it's generally recommended to take them about 30–45 minutes before exercise.

SUMMARY - Creatine, caffeine, BCAAs and beta-alanine are often recommended before a workout. Multi-ingredient pre-workout supplements combine many different ingredients for optimal benefits.

Hydration Is Also Crucial

Your body needs water to function.

Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance (28293031).

It's recommended to consume both water and sodium before exercise. This will improve fluid balance (3233).

The American College of Sports Medicine (ACSM) recommends drinking 16–20 ounces (0.5–0.6 liters) of water at least four hours before exercise and 8–12 ounces (0.23–0.35 liters) of water 10–15 minutes before exercise (32).

Additionally, they recommend consuming a beverage that contains sodium to help retain fluids (32).

SUMMARY - Water is important for performance. It's recommended to drink water and sodium-containing beverages before exercise to promote fluid balance and prevent excessive fluid loss.

Putting It All Together

To maximize your performance and recovery, it's important to fuel your body with the right nutrients before a workout.

Carbs help maximize your body's ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.

Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery.

Good hydration is also linked to enhanced performance.

Pre-workout meals can be eaten three hours to 30 minutes before a workout. However, choose foods that are easy to digest, especially if your workout starts in one hour or less. This will help you avoid stomach discomfort.

Additionally, many different supplements can aid performance and promote recovery.

At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.

Kara PurvesComment
66 Days

On average, it has been shown to take about two months for a new habit to form - 66 days, to be exact. Is that number magic?! No, certainly not, but it does give a good perspective as to how long we need to do something consistently in order for it to become a habit, and then hopefully, a sustainable lifestyle.

So, those of us who want to lose weight, eat more veggies, workout more consistently, improve mobility and range of motion, stop cussing, stop smoking, drink more water, stop apologizing, and learn to be more grateful, we need to do it for at least 66 days straight for it to become a REAL habit.

Start with just ONE habit. Maybe you want to improve your squat position and range of motion. Okay, so every single day, before you go to bed, do a squat mobility routine. It can be just a 5-min routine, or a 10-min routine, or maybe you want to commit to 20 minutes. Maybe you dedicate your early morning to a 10-min ROMWOD video. Every single day, though, for 66 days.

Maybe you want to stop apologizing all the time for every little thing. Okay, so let’s replace the words, “I’m sorry” with “thank you.” Every time you get the urge to say you’re sorry, force the replacement out - So, instead of “I’m sorry I’m late,” say, “Thank you for waiting for me.” Instead of, “I’m sorry I just don’t understand the movement for the Snatch,” say, “Thank you for your patience and willingness to coach me through this.” And instead of, “I’m sorry, these were the only donuts they had left,” say, “Thank you for indulging with me in these donuts.”

Maybe you want to go to bed at a consistent time and make a bedtime routine. Okay, so set your smartphone alarm to the time you want to start your bedtime routine at. Maybe the time is 9:00pm, and you want to be IN bed by 9:30, lights out. Write out your routine on a piece of paper in a list form and have it on your bathroom mirror or nightstand. Maybe your list is: 1) Change into pajamas or sweats, 2) Brush teeth and wash face, 3) Read a book or write in journal for 10-15 min, 4) Silence phone, set alarm, and turn lights off.

We are so ego and competition driven, whether we realize it or not, and we want to see “how fast” we can achieve something. Yikes. You can’t rush weight loss. You can’t rush a heartache. You can’t rush postpartum depression. You can’t rush addiction recovery. You can’t rush building 6-pack abs. And, you can’t rush your first ring muscle up.

Anything worth doing, and anything you want to keep, needs to be done slowly, consistently, and really well.

66 days is the minimum. 66 days is just the tip of the iceberg.

After 66 days, while the habit will certainly be much easier to maintain and will run on auto-pilot more often, you still have to do routine maintenance to keep the habit strong and dominant.

Okay, so what habit are we starting with today?! ;-)

Kara PurvesComment
Bar Crawl & Hammy Events

Join us on Saturday, May 18, 2019 @ 4:00 - 11:00pm, for a bar crawl to kick off The 2019 HAMMY + Hometown Hero 5K festivities!

The crawl will begin at MadCap Brew Co. and continue to Barflyy, Panini's Bar & Grill, The Loft, The Zephyr Pub, Ray's Place Kent and Venice Cafe!

Individuals 21+ are encouraged to contribute a $10 donation to participate in the crawl. With your donation at MadCap, you will receive a t-shirt (first come, first served) and you will be entered into a drawing for some fun prizes!

We'd also love it if you joined us for The HAMMY & 5K Run on June 1, 2019!


TO REGISTER for The Hammy WOD, click on the link below:



  • Row 1,000 Meters

  • 7 Squat, Clean 'n Jerks
    (135 lbs. Men / 95 lbs Women)

  • 50 Push ups

  • 7 Squat, Clean 'n Jerks

  • 50 Sit ups

  • 7 Squat, Clean 'n Jerks

  • 50 Box Hops
    (24" Box Men / 20" Box Women)

  • 7 Squat, Clean 'n Jerks

  • 50 Pull Ups

  • 7 Squat, Clean 'n Jerks

  • Run 1000 Meters

*All Movements can be scaled, modified, and adapted for anyone, just let us know!

Individual:  Athletes (12 years and older) take on the workout as prescribed or with the weight and scaled movements of their choice.

Teams of Two:  Athletes (Female/Male, Male/Male or Female/Female) split the workout with a partner as prescribed or with the weight and scaled movements of their choice.


TO REGISTER for the 5K Run, click on the link below:


Kara PurvesComment
1 in 400 Trillion

I wrote this blog back in May 2017, and wanted to share it with y’all tonight… While it discusses life in general, it most certainly applies to any situation, including CrossFit, when things don’t go the way we planned and expected. Injuries and surgeries are the most common “curveballs” in CrossFit we experience, but other things can happen, too - New gym ownership, gym break-ups, gym drama, gym closures, new job location, car accident, new family dynamics… The list is endless and unpredictable.

There CAN be a blessing in disguise in every single one of them, though…

“Emma” by Kara Purves | Posted May 30, 2017

Last night, I was sitting on the couch in our living room. All the lights were off, and just the last bits of sunlight were filling the spaces around my girls’ bedroom that they share. It was their bedtime and neither of them were tired. A struggle all parents know too well.

The bedroom door was half open, and I could see the beautiful silhouettes of my two girls – One bouncing on the bed, while the other held herself up by the edge, waving one arm excitedly at her big sister. Laughter filled the air. Then, Bailey knelt down and kissed the top of Emma’s head.

The only thing that would have made this moment even more magical is if by some chance Phillip Phillips’ “Home” started playing in the background.

I sat back on that couch, soaking in the moment, and suddenly realized how close we were to never having Emma.

Before Emma, I started an ambitious path to become a Doctor of Chiropractic. Through some unfortunate events, I had to drop out in the first quarter. It was frustrating, to say the least. I was extremely resentful and heartbroken over the situation, and for a long time, I focused on what I had to give up.

Fast forward to two years later, and here I am, the mother of two beautiful and healthy girls, and I get to watch them become best friends.

Emma would have never happened had I not had to quit Chiropractic school.

I can go back to school anytime in my life. I can never have Emma again. The odds of us being born is well over 1 in 400 trillion!

That’s 400,000,000,000,000.

Life is a series of chance and luck and how we respond to it.

Hard work, planning ahead, putting in the time and effort, and all of that other stuff are important, and yes, they do make a difference most of the time, but there are no guarantees in life. Just recently, I read a story about a young man who graduated high school top of his class with a football scholarship, and he was shot and killed just hours after graduation standing up for a friend. It’s times like this we question humanity and fairness. A good kid doing the right thing, and he gets killed for it. Heartbreaking.

It is uncomfortable to think of life as so fragile. That, at any moment, it can change course, or even end.

One decision can change everything. Had I not responded back to Spencer’s email over 9 years ago, none of this would even be here today – Our gym, our girls, our friends, our families.

An email. That’s it. A simple reply changed the fate of our lives.

Last night, watching my girls giggle together, hoping that they’d wear each other out soon, for the first time since it all happened, I wasn’t bitter about Chiropractic school.

I was thankful.

Instead of focusing on what we lose or have to give up in a situation, turn towards all the things you have to gain from it. Getting laid off gives you an opportunity to find a better job, or maybe even the chance to go back to school. Getting cheated on by your husband gives you an opportunity to learn to love yourself, and find a better partner in life. Losing a loved one teaches you to appreciate life, and spend more quality time with those around you. Breaking your leg will allow you to work on your upper body strength and skills, and maybe even finally master the elusive strict muscle up you’ve been dreaming about for so long.

Life is hard and unfair. But, we always have a choice in how we deal with it.

Choose gratitude.

Emma will always be my daily reminder. My 1 in 400,000,000,000,000 reminder!

Kara PurvesComment
Improvement Imminent... If You Want It

What do you want out of your fitness journey? What is it that you want to achieve? What are your goals? WHY are you here?

I would like you to answer these questions to yourself. Don’t tell me what they are, because I want them to be as honest and raw as possible. I want YOUR answers - Not the ones that you THINK you’re supposed to have, or the answers OTHERS always give, and I definitely do not want the answers your parents, friends, or significant others want you to say!

I want YOUR answers. From your heart.

And, even if your honest answer is that you just want to look good naked, then by all means, let’s make that happen! There is nothing wrong with wanting to look good, whatever that definition may be to you. It’s only wrong when it makes you do unsafe things to achieve that goal. But, heck, even I will admit that a part of me DOES do CrossFit for the aesthetics! ;-)

Whatever YOUR reasons are, whatever your goals, you CAN achieve them through consistently doing the program. And, if you need supplemental programming for specific goals, we have that, too!

Coach JonMichael & Coach Phil program our gym’s General Physical Preparedness training program at Cadre, and they call it “Improvement Imminent.” They also provide us with a weekly podcast every Sunday and Wednesday, which can be found easily on iTunes Podcast now! If you follow @improvement_imminent on Instagram, you’ll also see video demos and explanations.

AAAAAAAND, they even provide “extra credit” work for anyone looking for more in their training. It’s called “Over The Top” and we will be posting the extra credit work on the whiteboard in the Northside of the gym for all of you each day. You can do some of it, or all of it, or none of it. It’s up to you. It’s supplemental work that is designed specifically to complement the daily GPP programming, and help you improve your fitness in whatever capacity you want to work.

Bottom line - The work you put in, will be the results you get out of it.

We can give you all the tools possible, but unless you start hammering away at those nails yourself, that foundation won’t build itself.

Coach JonMichael & Coach Phil intently named their programming, “Improvement Imminent,” because if you do it, and you do well, and consistently, you WILL get better. And, if you want more, then tack on the “Over The Top” supplemental program when you can.

Improvement is always imminent… If you want it… And, if you work for it!

As always, we also encourage you to talk to us! We LOVE to collaborate, elaborate, and discuss all things CrossFit and health & fitness. It’s kinda our thing! ;-)

Kara PurvesComment
F*ck It Friday

Some of my all-time BEST memories of sports and team practices are the days when things went unplanned. When the team just wasn’t feelin’ it that day, and the coach read our cues and allowed us to play. Even in CrossFit, many of my fondest memories with my clients and teammates are the days when we did a WOD completely off the top of our heads.

While routines and regimes are important, and consistency is key in anything we want results in, it is just as important to have free days and play.

“We don’t stop playing because we grow old; We grow old because we stop playing.”

This morning, I was reminded of this again by my 6:00am class. As the clients rolled in between 5:40 and 6:00am, one-by-one they trickled over to the Northside of our gym (We have two rooms connected by a gate, and the main room is for class, while the Northside is for extra curricular activities).

I realized that no one was intending on doing today’s programmed WOD, so I walked over to the Northside and joined them. As a coach, I was reading the cues, they all just wanted to be together in a free-range environment today.

At the end of the day, we all want the same thing - To break a good sweat and have a little fun for one hour before we have to go back out in the Jungle of Life and adult so hard again!

Most of the time, we do the programming. Every once in awhile, though, it’s nice to break routine and have a little free time.

It is few and far between, but the days when it happens, like today, when it works out that all of us are feelin’ the Northside and end up doing a lot of work while at the same time having a great time - It’s pure magic!

I loved that hour with the 6:00am crew - We all needed that hour. Some of them did a strength set together, while others did a fun chipper I gave them, and everyone was smiling and left that morning satisfied and happy. Fulfilled. It filled my heart as a coach.

Sometimes… It’s okay to say “F*ck it,” and have a free day.

F*ck It Friday today! I think we should have them every other Friday, or at least once a month.

Work hard. Play harder. Love hardest.

Kara PurvesComment
HAMMY Bar Crawl

Join us on Saturday, May 18, 2019 @ 4:00 - 11:00pm, for a bar crawl to kick off The 2019 HAMMY + Hometown Hero 5K festivities!

The crawl will begin at MadCap Brew Co. and continue to Barflyy, Panini's Bar & Grill, The Loft, The Zephyr Pub, Ray's Place Kent and Venice Cafe!

Individuals 21+ are encouraged to contribute a $10 donation to participate in the crawl. With your donation at MadCap, you will receive a t-shirt (first come, first served) and you will be entered into a drawing for some fun prizes!

We'd also love it if you joined us for The HAMMY & 5K Run on June 1, 2019!

About The HAMMY:

The HAMMY is an annual event brought to you by CrossFit Cadre to celebrate the life of Adam S. Hamilton. The event is on June 1, 2019, at the Kent State Dix Field House.

This year, more than 1,000 spectators, participants, runners, and walkers are anticipated to attend.

Visit www.thehammy.org for more details and to sign up!

Kara PurvesComment
Gimme Some Sugar!

Have you heard about SugarWOD yet?!

It’s an awesome app we are using at CrossFit Cadre to keep track of all of our lifts and workouts so we have a record to go back to when needed. It’s also a great way for all of us at Cadre to cheer each other (We can give each other “Fist Bumps” and share comments), stay accountable, and provide support for each other.

Check it out here: https://www.sugarwod.com/

Just download the app on your smartphone, make yourself a Profile, and be sure to Join “CrossFit Cadre” to get the workouts each day and log in your results. From there, you can check out our gym’s Leaderboard, give “fist bumps” and words of encouragement, and even some friendly banter. ;-)

Download the App, “SugarWOD”

Make your Profile

Join our Gym, “CrossFit Cadre”

Each day you show up for the WOD, be sure to log in your results and give some love to the others!

If you have any questions or trouble with the app, just ask one of us awesome coaches. ;-)

Kara PurvesComment
Register for The Hammy & 5K

TO REGISTER for The Hammy WOD, click on the link below:



  • Row 1,000 Meters

  • 7 Squat, Clean 'n Jerks
    (135 lbs. Men / 95 lbs Women)

  • 50 Push ups

  • 7 Squat, Clean 'n Jerks

  • 50 Sit ups

  • 7 Squat, Clean 'n Jerks

  • 50 Box Hops
    (24" Box Men / 20" Box Women)

  • 7 Squat, Clean 'n Jerks

  • 50 Pull Ups

  • 7 Squat, Clean 'n Jerks

  • Run 1000 Meters

*All Movements can be scaled, modified, and adapted for anyone, just let us know!

Individual:  Athletes (12 years and older) take on the workout as prescribed or with the weight and scaled movements of their choice.

Teams of Two:  Athletes (Female/Male, Male/Male or Female/Female) split the workout with a partner as prescribed or with the weight and scaled movements of their choice.


TO REGISTER for the 5K Run, click on the link below:


Kara PurvesComment
CommUNITY Cheer

There is a culture I’d like to build upon with y’all, and it takes ALL of us to enhance it and then maintain.

We talk about our Cadre commUNITY, and we certainly are fond of each other since we all keep coming back each day! ;-) There is one element to our commUNITY that I would like to discuss and then level up together - Going back for each other and cheering each other on in the workouts!

No one left behind. No one finishes alone. All in together.

Now, I know that this can sometimes be awkward. Sometimes we don’t know what we should do to cheer someone on. Do we clap? Yell? Stand in front of them or to the side? Do we countdown for them? Should we do the last few reps with them? Do they just want to be left alone?

The trick to cheering each other on, especially the ones in the back and the newbies, is to NOT come across as condescending or pitying. No one wants a “charity cheer.”

Okay, so how do we support each other through the workouts?!

Take 5 seconds within the workout to recognize a fellow classmate, especially those who you are not as close to or maybe don’t know as well yet. Give ‘em a fist bump, high five, or shout out some encouraging words. While we are all in the pain cave together, it’s nice to get a surprise cheer from a fellow teammate.

If it’s a workout that is “For Time,” and you are one of the first ones to finish, catch your breath, and then go back for the others. Count out loud the next set for someone. Give someone a countdown in rest time to keep them moving. Join in with a buddy and do the last 10 burpees with him. And, stand or kneel to the side of someone, never stand directly in front of them.

You don’t have to cheer with over-exaggerated enthusiasm. You don’t have to have the “right words.” Don’t be fake. Give genuine support in whatever capacity you can.

One thing NOT to do, though… Stand to the side of an athlete and say absolutely nothing. Now THAT, my friends, is really awkward, and definitely not motivating to the person struggling to finish. Also, don’t crowd around or circle an athlete - While well-intended, for that athlete in the middle it’s extremely uncomfortable being the center of attention like that, and can even be embarrassing. One of the only times we should crowd an athlete is if she’s attempting her first ring muscle up, or he’s going for a new PR in his back squat.

If we’re a big class, and there’s still one more person left finishing the workout, we’re all better off joining in with her and doing the remaining reps she has left WITH her. You get some bonus reps in, and she gets the support she needs, while not being isolated or spotlighted.

At the end of the day, we are all in this together, and we’re just trying to get fit, gosh darn it. There’s also a reason why we all joined a gym - We don’t want to do this sh** alone!

And, from the receiving end of support (And, I have been there many times), I can tell you that at first it can bruise the ego a bit having someone come back for you and finish with you. It’s hard to accept support like that, because it’s also a reminder of how much you think you suck. But, my friends, we need to put our egos aside and remember that our teammates are coming back for us because they care and they want us to succeed. Often they even want us to succeed MORE than themselves. Always remember that!

So, from here on out, my friends:

  • High-five and fist bump right before the WOD starts to spark each others’ energy!

  • Shout out and cheer each other on during the WOD. Even throw in some friendly competition, if appropriate with your friend

  • If you finish first, go back for the all the others, and keep cheering and supporting until the last one is done

  • If it’s an AMRAP or controlled time domain, then after the WOD make the effort to high five every single person in class

  • When in doubt, join in and do the reps with them!

Workouts are always better together! And, they are especially better when we’re all lifting each other up throughout the process! ;-)

Cheer on!

Kara PurvesComment
All Of It For Nothing

Yesterday, I had a classic parenting moment with my almost 7-year old daughter, Bailey. In the morning, she helped her father clean out the minivan and organize the garage. Then, she had a soccer game. Afterwards, she helped in the front yard digging out weeds, and then she came inside and helped me with our mountains of laundry. She even put away both of her little sisters’ clothes. For dinner, she set up the table for everyone, and all was good in the neighborhood. Bailey was beyond helpful that day, and we appreciated it (And, it was all with no whining or complaining, believe it or not!).

After everyone finished dinner, my husband asked the girls to help with the dishes. Our house rule is that whoever cooks does not clean, and everyone else helps out. My husband added in an incentive, “After you two help me with the dishes, then we can enjoy a brownie for dessert! Deal?” To which the happily willing children responded, “YES!”

But… Although Bailey agreed to the deal, she suddenly walked away from the kitchen and decided to read a book instead on the couch. In any other situation, this would be a wonderful alternative, of course, but she left her father high and dry. When it came time for dessert, we told her she couldn’t have one.

To an almost 7-year old, this was obviously an extremely unfair situation! We were the worstest, most meanest parents ever! We explained to her that she did not fulfill her end of the bargain - The deal was that she helped her father with the dishes, and then she got a brownie. Since she didn’t help with the dishes, no brownie. End of the story.

“BUT THAT’S NOT FAIR! I did everything today! I helped outside and inside! SO, I DID ALL OF THAT FOR NOTHING!

In the end, we compromised with her, and gave her half a piece of a brownie.

And then it made me think, often in life, even as adults, we can work so hard on something only to be met with disappointment, and suddenly we conclude that all of it was for nothing.

We see this frequently in athletes who lose the championships, people going through a yucky divorce, interns who didn’t get the job position, students who didn’t get accepted into their dream schools, and clients who suddenly require surgery and can’t workout for 3-months.

Admittedly, I was a lot like this in my younger years. It’s why I started over so many times, why I quit so many times, why I had so many break ups, burnt bridges, and personal burn outs and depression.

I would find a new goal, cling to it, put all of my time and energy into it, and had an exact end result in mind. In my head, I was starting at A and expecting to reach Z. Life, however, does not work in alphabetical order. And, every time I did not reach Z, not only did I feel like a failure, but I also felt like I wasted all of my time and energy.

All of it was for nothing.

In hindsight (And especially now as a mother and coach), I realize how valuable all of those experiences were, and how much they have helped mold and shape me into who I am today. Without those experiences, I would not be who I am right now. Without those failures, detours, setbacks, and obstacles, I would not know resilience, grit, perseverance, success, and joy.

In CrossFit, I’ve experienced the “I did it all for nothing” feeling. When I started back in 2009, I quickly became competitive and tried to qualify for Regionals. I kept finishing in the top 100, barely missing qualifications. It was maddening. So, each year, I trained harder and longer. One year, I was actually in the top 50 and on my way to Regionals. The 4th week was in my wheelhouse - Power Cleans and Toes-to-Bar. I knew when the WOD was announced I was going to Regionals - This workout was going to seal the deal for me. However, that week, we had spring break in Hilton Head, so I had to plan accordingly to get it done at a local affiliate. No prob - I had it all figured out. What I DIDN’T expect, though, was to catch a stomach bug on the airplane ride over. In as little words as possible, I had stuff coming out of both ends, and without any control on my part. I had never been so sick in my life before. After three days of depletion, I tried to muster the energy to complete the WOD, but because my body was in such a deficit, I could barely finish one round. I watched all of my dreams crumble. I finished in like 800th place in that WOD, which obviously bumped me down a lot on the Leaderboard. I cried. A lot. And then I was angry - I did all of it for nothing!

But, let’s look at the big picture - While Regionals was my Z-point and I missed it, all of those things I did to try and get there gave me a TON of other invaluable gifts. I made a lot of friends along the way in local competitions, and connected with other affiliates. I gained a lot of self-confidence. I PR’d in every Open WOD (except the 4th one), and learned how to string together multiple ring muscle ups that year. I was the healthiest and fittest I had ever been in my life at just 9% body fat, no injuries or health conditions, and my nutrition was on-point! I had gained healthy habits and increased my quality of life as a coach, owner, mother, wife, and person. While I didn’t “kill it” in the Open, I was totally killin’ it in life!

It took me about 5 years to figure it out and learn this lesson, but I finally realized that I almost missed the best part of my journey. I almost missed out on all of the gifts I received along the way. Just like my daughter, I focused too much on the brownie, so when I didn’t get it, I pouted. I almost quit CrossFit at one point. Look at what I would be missing out on had I followed through on that.

While the “brownie treat” is an important part to motivation and goal-setting, it shouldn’t be the end all, be all. The brownie does NOT define and validate the journey. The brownie is NOT the destination. Death is our only destination, so until that day comes, brownies or not, it’s never “all for nothing.”

All of it, every single piece of it, the good, the bad, and the ugly, it’s ALL for learning and growing, and evolving into the best versions of ourselves through each stage of life.

When that next curveball comes (And yes, it will come if you get to live long enough), just KEEP SWINGING, my friends! ;-)

Kara PurvesComment
Fork It Friday: How to Choose a Protein Powder

There are SO many protein powders and marketing gimmicks out there, it can be challenging to know which one to get. I’m going to try to shed some light on this topic, and hopefully help y’all decode what’s in these protein powders.

First thing’s first, though - The best way to know if something is a good fit for you is simply to try it for a few weeks and see how you respond to it, physically and mentally.

Common sources of protein include: Whey, Casein, Soy, Beef Isolate, Eggs & Egg Whites, Pea, Hemp, Brown Rice, and mixed plants. For more information about each protein, check out this link:


Here’s a helpful article I found from the Cleveland Clinic:

Matching a Powder to Your Needs

With so many choices, how do you decide which protein powder is best for you? Here are some general guidelines, based on the outcomes you’re looking for:

  1. Build muscles — For muscle growth, choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein). Whey protein and whey isolates are your best options.

  2. Lose weight — To lose weight, choose shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch). Don’t choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain.

  3. Stay vegetarian or vegan — If you are vegetarian or vegan, don’t choose milk-based protein shakes (e.g., whey, milk proteins); instead use 100 percent plant proteins.

  4. Go low-sugar with diabetes — Patients who have diabetes should choose protein shakes without added sugar (don’t choose protein powders with sugar listed as one of the first three ingredients). It’s also best to look for a shake that’s low in carbohydrates (less than 5 grams per serving).

  5. Limit protein for kidney disease — People with kidney disease can’t tolerate a lot of protein at one time. Stick with powders that have a lower-range protein content (10-15 grams per serving).

  6. Avoid gastrointestinal problems — Patients with irritable bowel syndrome or lactose intolerance should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity, don’t choose powders that contain gluten.

  7. Stick to your budget — To save money, buy tubs of protein powder instead of ready-to-drink protein shakes which are more expensive because they’re convenient.

  8. Get the most from your protein powder

    Here are a few things to consider:

    • To recover after exercise, an athlete or avid exerciser should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.

    • To control your weight, it’s best to consume a steady supply of protein at each meal and snack to help keep you full.

    Although there’s no magic number for how much protein to consume at one time, it’s best to aim for at least 3 ounces of protein per meal.

    Boost the Taste of Your Shakes

    Each protein powder has a unique taste, depending on the ingredients and protein source. A lot of companies use fillers or flavor enhancers designed by food scientists to create flavors beyond the standard vanilla, chocolate and strawberry.

    To improve the taste of the protein shakes you make, mix your protein powders with milk or a milk alternative (as opposed to water) to produce a creamier milkshake-like texture.

    Create your own flavor enhancers by mixing in one serving of fruit or even a tablespoon of peanut butter.

SOURCE: https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder/

Kara PurvesComment
The Hammy & 5K Run - June 1st


We can scale, modify, and adapt for ANYONE, too, so don’t let that be an excuse for you! This is all about heart and soul, and giving your best with what you’ve got, and the event itself is for a great cause!

The HAMMY is an annual event brought to you by CrossFit Cadre to celebrate the life of Adam S. Hamilton.  The event is on June 1st, 2019 at the Kent State Dix Fieldhouse.

We start the day at 8:00 am with our national anthem and 5k. 

Workout heats are every 45 minutes starting at 8:00 am.  

All proceeds benefit the Adam S. Hamilton Memorial & Athletic Scholarship Fund.  Each year, two $10,000 scholarships are awarded to worthy Roosevelt High School seniors who have shown leadership in the classroom, on the playing fields and in the community. In addition to maintaining a 3.0 GPA and lettering in two sports.

Adam S. Hamilton

US Army Specialist Adam S. Hamilton, a native of Kent, Ohio, graduated from Theodore Roosevelt High School in 2007. While in school, Adam was an All-American lacrosse player, the hockey career-goals record holder and played linebacker/wide receiver on the state-playoff football team.

Adam joined the US Army in 2009, graduated basic and advanced training and was proud to be a Cav scout of the 4th Squadron, 4th Cavalry, 1st Brigade Combat Team in the 1st Infantry Division at Fort Riley, Kansas. He was deployed to Afghanistan in February 2011.

On May 28, 2011, Adam died of wounds sustained from an improvised explosive device (IED) during a night mission in Haji Ruf, Afghanistan, at the age of 22. He was posthumously awarded the Bronze Star and Army Commendation Medal.

He is survived by his parents Scott and Connie Hamilton and Nancy Krestan, brothers Brandon Hamilton and Nick Krestan and sisters Shawney and Taya Hamilton.

The Adam S. Hamilton Memorial Academic & Athletic Scholarship Fund was established to help carry on Adam’s legacy of service to the community. Each year, two $10,000 scholarships are awarded to worthy Roosevelt High School seniors who have shown leadership in the classroom, on the playing fields and in the community. In addition to maintaining a 3.0 GPA and lettering in two sports.

Donations to the scholarship fund may be sent to: The Adam S. Hamilton Memorial Academic & Athletic Scholarship Fund, 11783 Timber Pointe Trail, Mantua, Ohio 44255.

The HAMMY Workout

  • Row 1,000 Meters

  • 7 Squat, Clean 'n Jerks
    (135 lbs. Men / 95 lbs Women)

  • 50 Push ups

  • 7 Squat, Clean 'n Jerks

  • 50 Sit ups

  • 7 Squat, Clean 'n Jerks

  • 50 Box Hops
    (24" Box Men / 20" Box Women)

  • 7 Squat, Clean 'n Jerks

  • 50 Pull Ups

  • 7 Squat, Clean 'n Jerks

  • Run 1000 Meters

*All Movements can be scaled

Individual:  Athletes (12 years and older) take on the workout as prescribed or with the weight and scaled movements of their choice.

Teams of Two:  Athletes (Female/Male, Male/Male or Female/Female) split the workout with a partner as prescribed or with the weight and scaled movements of their choice.



Kara PurvesComment
I Used to Be Able To...

I used to be able to do 10 unbroken strict ring muscle ups…

I used to be able to Clean & Jerk 200 pounds…

I used to be able to do a 2:34 Fran…

I used to be able to do weighted vest legless rope climbs…

I used to be able to Back Squat 275 pounds…

I also used to be able to hold my breath for 100m underwater, and swim a 24.88 in the 50 Freestyle.

I could spike a volleyball from the left-side into opponents’ faces, and I could sleep for 10 hours, and study for a test the period beforehand and ace it.

I used to be able to wake up at 8:00am and watch “Fraggle Rock” while eating Frosted Flakes out of a mixing bowl, and not have to count calories or worry about my waist size.

I used to be able to sprint against the boys on the playground, and not have to worry about pulling my hamstring.

I used to be able to use the bathroom in silence without kids walking in on me asking to open their fruit snacks.

I used to be able to just leave on a whim for a last-minute weekend getaway with my girlfriends.

I used to be able to cry in my mother’s arms, and her hugs and kisses would fix everything.

You see… The thing is, my friends, all of those “I used to be able to” statements aren’t meant to defeat and deflate us from who we are now. They are meant to be footprint, stepping stones, through our path of life, however long we are lucky to live it!

Often in CrossFit, especially the longer we get to do it, we inevitably will find ourselves in a “I used to be able to” stage of our fitness journey. Injuries, surgeries, setbacks, vacations, burn out, etc - They all happen to the best of us. Dude, life happens! It’s okay! The common “stuck in the mud” issue we find ourselves in when we return to the gym, though, is the invasive thought patterns of “I used to be able to…”

We suddenly appreciate the things we used to be able to do… You know, the things you used to belittle about yourself and say that’s all you could do at the time. “Oh, I can only do like 5 kipping pull ups. I can only Clean 95 pounds. I can barely muster 10 Double Unders.” Those kinds of things. Now that you can’t do what you used to, though, suddenly you wish you had it. Funny how that works, huh?!

The problem with this invasive thought pattern, though, is that it hinders us from starting over properly, and takes away from any progress you’ve made throughout your return. I’ve had to learn through THREE pregnancies and postpartums to allow myself to “start again.”

My first pregnancy, I was SO hard on myself, and my first year postpartum was really difficult mentally because I insulted all of my progress with, “Gosh, I USED to be able to lift more, do more, run faster…” I did not allow myself to be a postpartum athlete.

My second pregnancy, I was better, but still had some of the invasive thoughts. It’s a hard habit to break, y’all. This last pregnancy, though, I am actually enjoying my postpartum now. The first 4-5 months were rough due to postpartum depression and a difficult recovery physically, but today I am at a point where I can be healthy and fit and workout consistently, and I love it. I am enjoying my postpartum fitness journey because I am NOT worried about what I used to be able to do.

I am no longer a 12-year old soccer star. I am not a Varsity volleyball player anymore. I am not single and ready to mingle. I’m not in college. I am no longer a newly married late 20’s boss lady eager to take on the world with no kids.

I am an almost 39 year old mother of three girls with very different goals and priorities in life. I am sleep-deprived most of the time, and rely heavily on coffee, sarcasm, and cat-naps when possible to survive. I no longer wish to compete and be at an elite level, I just want to be functional.

So, as I approach my workouts today, I do so with a clean slate and a grateful heart. I am thankful for all of the things I used to be able to do. I am grateful to have been able to achieve them and have those experiences.

Now, it’s time to have NEW experiences!

The only way to enjoy and appreciate new experiences is to allow your old ones to be what they were and leave them there. Don’t bring them into your todays.

So, my friends, as you embark on your return to the gym, whether right now, a year from now, 5 years, 10 years, or even 50 years from now, regardless of the reason for the absence, allow yourself to begin a NEW fitness journey, and leave all of the “I used to be able to’s” behind.

As a coach, I don’t care what you used to be able to do. I care about what you’re going to do right now, right here. I care that you give your best with what you have right now. I care about the person you choose to be now, and tomorrow. I care about the actions you decide to take next.

No more “I used to be able to,” let’s start saying, “I can do this,” and “I am going to do that,” and “I want to be able to do…”

Say it with me - I am going to be the best version of myself today!

Kara PurvesComment
Soreness vs Pain

Sometimes, it’s hard to tell if we are just really sore from a workout, or if we actually injured something. Often we think of pain as a bad thing, and yes, while injuries do suck, pain is a wonderful thing because it tells us when to stop and what not to do! So, listen to pain, don’t ignore it.

But, how do we tell the difference, because soreness and pain can feel identical. Especially if we are new to CrossFit, or learned a new movement, maybe we increased our volume, or just came back from a long vacation or surgery.

Let’s compare the two…

SORENESS can feel tender to the touch, tired or burning-feeling during exercise, dull, generalized, and can feel tight and achy after the workout. PAIN feels sharp during and/or after the workout. Like you’re being stabbed with a knife - ouch!

Now, sometimes super sore muscles can feel sharp, right?! Especially if you’re brand new to CrossFit. The big difference is in the length of time you feel the soreness or pain - SORENESS only lasts for about 2-3 days. PAIN will linger past 3 days, though, especially if it’s not addressed properly!

SORENESS improves and can even goes away completely with warm up, mobility, stretching, and during the next workout. PAIN will get WORSE with movement and prevent you from continuing on in the workout.

SORENESS worsens from sitting and standing still for long periods of time. PAIN will worsen with continued activity.

SORENESS is more generalized in location, whereas PAIN is specific and you can point to it.

SORENESS is just muscle(s), whereas PAIN is more specific to a muscle and/or joint.

So, what do we do if it’s sore muscles?! KEEP MOVING! ;-) Yes, it’s actually better to come in the next day and do an active recovery workout than to stay home and sit still. Stretch, mobilize, go for a walk around your neighborhood, do some yoga, whatever. Movement is your friend when you have sore muscles.

Now, what if you actually have pain?! CALL YOUR DOCTOR!

When in doubt, get it checked out!

And, until you’ve gotten your pain properly diagnosed and treated, definitely stop doing any and all movements that aggravate it! Remember that the beautiful thing about CrossFit is that we can scale, modify, and adapt EVERYTHING! ;-)

I bring all of this up because last week I somehow injured my left tricep. Definitely pain, as I can point to the specific area it hurts, and it is sharp and gets much worse with movement. Boo! I actually don’t know how I did it, I just woke up one morning with it… I guess this is what my parents were talking about when I was a young whipper snapper. Ha!

Anyway, despite having a mysterious pain/injury, I’ve still been coming in every day at 9:00am to workout with class. Modifying doesn’t suck - Our attitude about modifying sucks. I’ve still been getting in great workouts without using my left tricep. It’s actually like a fun, challenging game to figure out what I can and can’t do. I can’t do any pushing/pressing movements, and I can only row or ring row gently. Otherwise, any other movements with my arms can only be either an overhead position, or a farmer carry.

So, for today’s WOD, instead of:

15 Cal Row
15 C2B Pull ups
15 Cal Row

I subbed everything and did:

15 OHS @ 65
200m Run
15 Ring Rows w/ false grip
200m Run

Soreness you can work through. Pain you CANNOT work through - You gotta work around it. Pay attention, listen to the signs, ask the coach if you’re unsure, and as I said before, “When in doubt, get it checked out!”

Happy Training, friends!

Kara PurvesComment