Mindset Training And Longevity in CrossFit

Mindset Training & Longevity in Crossfit

You just graduated from foundations at CrossFit Pallas, and the first few weeks are a physical and mental battle as you try and learn what seems like 1,000 new exercises, focusing on cues from coaches trying to get your body to make sense of all of these new movement patterns. After a couple weeks, you start to get the basics down, and you can recall them more easily...progress! The next year or two are filled with countless PRs, as your body adapts to this new training methodology. Weights go up, times go down, you’re scoring more reps on nearly every benchmark workout that you do. Life is GREAT!! It’s easy to stay motivated so early in your fitness journey.

The next 2-3 years are even more fun. You’ve started to feel like you have a mastery of the basics (which we never have - we can always improve our air squat!) and now your goals include things you never imagined, like your first pull-up or your first muscle up, or maybe that bodyweight squat is getting closer!

Now you are 5 years into your CrossFit journey, and that PR bell is ringing less frequently. You still get to ring it a couple times a year, but they are becoming harder and harder to achieve, and require even more time on your part to achieve them. You’re also 5 years older...and for some, that may mean you’re still very young and in your peak years of physical performance. But for others...it may mean that you have entered a new stage of your physical life. You can feel that you aren’t recovering the way you used to, or it feels like you need to warm up for 60 minutes before class. This is where the importance of self care comes in; something we will reflect on towards the end of this article.

Having an appreciation for how fitness changes as you age is a crucially important aspect of feeling successful in the gym, and sustaining progress over the course of your life. Progress, and more importantly, wellness, is not always about numbers and times in the gym. It’s about the bigger picture of health. It’s about staying independent and functional well into your 70s and 80s.

But...it’s not easy. How do you stay motivated when you know you may not hit your Fran PR again? Or that you may not be able to ever match that 1 rep max deadlift you pulled in your 30s? This post is designed to help re-orient your mental game to the things that matter most (whether it be proper goal setting for the athlete, or coming to terms with aging and it’s effects), to help keep you excited to come to the gym, and ensure that your fitness journey stays consistent throughout the entire course of your life.

Mentality

This is my personal approach to training, and life, that I’ve developed over the last 7 years of training at a high level, and trying to become the best business owner, coach, husband, friend, and athlete that I can.

Purpose - This is your why; why do you show up at the gym every day? Two things that are incredibly important when determining your why are that is is internal, not external, and conceptual, not numbers based. At the end of the day, the only thing you have true and full control over is YOU. Your attitude, the work that you put in, the decisions that you make. If your ‘why’ relies on something external, so many factors in life could inhibit or negatively affect it. If your why is something that you fully control, it’s something that can be consistent and you can rely on every single day. My why is simple - I am genuinely curious what the limits of my body are. How far can my body and mind be pushed before it breaks, or fails?

Failure is not final, nor is it inherently a bad thing. Failure is an opportunity to learn, to grow, and to adapt. Didn't make that lift? Good. Reflect on why you missed, and try to make adjustments so it doesn’t happen again.

Process - This is the most important of the puzzle to sustaining progress, and more importantly, feeling successful every single day. If you spend every day focusing on the process, and not on the outcome, then you allow yourself to achieve victory on a regular basis. This creates a waterfall effect that allows you to stay excited and motivated about coming in to the gym. Really, it’s quite simple (in principle) - focus on giving ‘it’ your all, every single day. Stop caring so much about the outcome, because focusing on the outcome will not make that outcome come about faster. Focusing on doing the minutia, the small things, every day, is what will bring you to the result that you desire - and not only doing them, but doing them well and with a purpose.

Now...what is this ‘it’ I should be focusing on? Let’s say you want to do your first toes to bar. Is coming in every day and trying to do a toes to bar the answer? Absolutely not. This creates an endless cycle of frustration, and feeling like you are failing, because you are not achieving your goal. Instead, focus on the process of getting your first toes to bar. Stick around after class and do a couple sets of kip swings and hollow holds. Work on your shoulder activation by doing some banded lat pull downs. Do v-ups and GHD sit-ups to strengthen your midline. Focus on your nutrition, recovery, and hydration - because these factors are just as important to achieving fitness goals as putting in the work in the gym. By focusing on these small steps of improving your toes to bar, you allow yourself to feel a sense of accomplishment every day. Rather than “ugh, I failed to do a toes to bar again today”, it becomes, “hey, I did my accessory work today to get closer to my goal!”. That’s a win; and notching those daily successes will not only get you closer to your goal, but they will let you enjoy each day so much more, because we all love the feeling of succeeding and getting closer to what we want.

Positivity - Everything in life is better with a positive attitude. Period. But you know what’s the worst? Fake positivity. Hiding feelings of negativity under a smile that’s not real. Fitness, and life, is hard. It’s supposed to be that way; things that are easy and comfortable often don’t lead to anything meaningful. When I say be positive, I mean find the growth opportunity in every situation - because personal growth is always a positive thing. Stop believing that anything is inherently good or bad. The stoics call this having a ‘reverse clause’ - this simply means that when something bad happens, we actively seek the good that can come from it, or the lesson we can learn. Sometimes this can be easy, and sometimes...incredibly difficult. If we can look at a ‘bad’ situation, and we realize that we erred in some way and brought it about - then the answer is ‘easy’. We take an honest assessment of the mistake that we made to bring about this result we did not want, and do everything in our power to not repeat that behavior. Sometimes, though, you can genuinely say that you did all the right things...and life still doesn’t go the way we want. You know what? It’s still good. Because our decision to handle it with grace, and to survive through it, means that we’ve become stronger. Make the decision to be stronger.

A scar simply means that we were stronger than whatever tried to hurt us.

Will I ever PR again?

Now that we’ve laid some groundwork for how to approach your time in the gym (and hopefully, your life), it’s time to apply this more directly.

There are certain circumstances in life that we cannot affect through any decision we make. We can influence the decisions of others, but we can’t control them. We can take care of our bodies and minds so we stay healthy as we age, but we cannot stop aging. We must accept the circumstances that are truly out of our control as facts, and alter our responses and outlooks on them/to them. This is much easier said than done, and requires constant attention and reflection on our part to staying focused on ourselves, and not on the actions of others or the universe.

This means that we can’t be focused on the external things - weights, times, and reps - all of the time, and more importantly, we need to adjust our expectations and goals for ourselves as life changes. If I’m being honest with everyone, I think I’ve hit one weightlifting PR in the last 2+ years, and I don’t know when I may hit another one. And you know what...that’s okay - and fitness is a huge part of my living.

I have decided to focus instead, and set my goals around, the way lifts feel. On technical improvements. If I snatch 90%, but I implement a major technical correction and the lift feels completely different and better, than THAT is a PR! We can always improve our technique, our process, and this may lead to a PR in the future. But how will I ever feel successful when I’m done training competitively, and I have set all of these records at the peak of my athletic performance? The numbers I was able to lift, and times I was able to hit, as an athlete in my 20s will likely never be repeated as I age into my 30s, and start exercising with different goals and intentions in mind. When this comes, then it will absolutely require a major re-evaluation and refocusing on my part - and I promise to share that journey when it gets here.

Fitness & Aging

It’s a fact - as we age, our peak athletic performance deteriorates, regardless of our fitness level.

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Does that mean you are just going to stop training? Heck no. As the chart above shows, the bigger base you can build when you are younger, the more fitness you will retain as you age - if you continue to train. What it does require of us, is that we re-orient our process, our goals, and our expectations of ourselves to fit the external circumstances that we cannot change. If we don’t do this, we are setting ourselves up for an endless cycle of frustration and feelings of failure.

Goal Setting

There are two types of goals - outcome and process goals. Process goals are what was discussed above; outlining the small steps that we can take to achieve our larger goals. These are the things we should be focusing on every single day to not only achieve our best selves, but to make the journey more enjoyable. Outcome goals are what we hope to achieve with our process.

The chart below shows, at an elite level (we’re talking world records here by the best athletes in their categories) the drop off in various records in selected age categories. We’ll focus here on the ‘mean levels’ of decrease in the age brackets - from the ‘open’ category to age 40, there is an average decline of 12%, and from age 40 to 50, an average decline of 20%. To look at this in a term that makes sense to us in a CrossFit gym, let’s say that you hit a back squat PR of 300lbs when you were 30. You can expect that your back squat PR at age 40 will be 265, and at age 50 will be 240.

Well...holy crap. That’s frustrating, huh? It definitely will be, especially if we set unrealistic expectations of ourselves as we age. So how do we deal with this, and allow ourselves to set appropriate goals? And more importantly, still love ourselves and our fitness journey as we age?

Here are two examples of how we can approach this.

First - let’s say that we numerically adjust our outcome goals as we age. Maybe the goal becomes to squat 90% of our lifetime PR back squat at age 40, and 90% of that at age 50. While on the surface, it may not make sense…’why would I set a goal of doing less weight?’ When in reality, it’s a goal to maintain a high, but realistic, level of performance as you age. Most importantly, this goal is now realistic and achievable, and if you happen to surpass it...well that’s just incredible!!

Second - we create goals that aren’t centered around specific numbers, and are more skill and flexibility oriented, as these categories of fitness see less deterioration with age. Maybe we set a goal of achieving a freestanding handstand? Or of performing successive rope climbs in a certain time frame? Or we set a goal of performing stretching and self care that will help nurture our bodies as they demand more recovery? Or heck...maybe we just set a goal of coming to class 5 days a week for the rest of your life!!

Self Care

The last, and probably most important piece, of the puzzle of maintaining fitness as we age is self care. The work that you put in outside of the gym becomes even more crucial to attaining your goals; we’re talking about stretching, self care, nutrition, sleep, hydration, which all lead to better recovery. When we workout, we are actively causing breakdown in our muscles so that they will be rebuilt and come back stronger. Your muscles recover, and rebuild, at a slower rate as you age. That’s why it is so absolutely crucial that the recovery aspect of your life gets even more focus and attention as you continue to stay active into your glory years. It may mean taking more rest days, scaling a bit more, etc based off how your body feels - because over training and under recovering are synonyms in my mind. A balance between the two is a fine line we are constantly walking, and it gets more difficult with time, but easier as you better listen to your body.

Remember, folks - while performance is an important aspect of CrossFit, the primary focus of what we do in classes every day is HEALTH, WELLNESS, and FUNCTIONALITY. This is a lifelong journey that has so much more to it than just the weight on the bar, or the time on the clock. Feeling empowered within your body is why we do what we do, so that we can enjoy our life outside of the gym longer...hopefully for the rest of our lives.




The Whole Food Foundation

What we eat makes all the difference in how our bodies operate. Our food affects our most basic functions, and the food choices we make help determine our productivity, longevity and performance. By making the right food choices, we can prevent (and even reverse) disease, and significantly improve performance. No matter what your stage of life, or how fit you are, it’s never too late to change unhealthy eating habits, and to make a commitment to yourself – the commitment to long-term, excellent health.

So let’s talk about what a whole food diet is.

A whole food diet is one without processed foods, but realistically, it allows minimally processed foods (those with limited ingredients). It is predominantly plant based which includes lots of vegetables and some fruits, from a range of colors and families; and for those who can tolerate it, beans and lentils. It includes:

Fermented foods - this is also a type of minimally processed food but is a significant source of beneficial bacteria and is important for immune function, hormone production, production of Vitamin B

Healthy fats - full fat dairy if you consume dairy, lard, tallow, nuts, seeds, and the right kind of oils such as avocado, olive and coconut

Grass fed animals - raised to graze (not feed lot livestock)

Limit consumption of sugars - consumption from minimally processed sources such as raw honey (not for children under 1), and dark amber (B grade) maple syrup. I would encourage cutting as many sources of added sugar as possible

Dairy - (for those who tolerate dairy) minimally processed foods like unsweetened, full fat yogurt and whole milk cheese

Whole grains - I mean the whole grain, such as rice, quinoa, farro, barley, oats, etc., and its products such as Ezekiel, sprouted and real soured dough breads, whole grain pasta (seriously, read the label) and flours

Whole food is real food, it’s not manufactured food product. It’s foods that are grown in the ground, raised on pasture, caught in water or hunted on land.

What actually goes on your plate?

No matter what program or diet you follow, building your plate begins with making vegetables your focus. That means you should have vegetables fill at least half your plate. If you eat a grain free diet, those vegetables will cover three quarters of your plate. The complex of nutrients in vegetables and fruits are also what gives them their color. I know you’ve heard the phrase ‘eat the rainbow’ before, but here’s why it’s so important - by eating different colored fruits and vegetables, you are ensuring you get a broad spectrum of those nutrients. Therefore, it’s a great idea to have at least two colors represented on your plate. (Sidebar: juice is too high in sugar and too low in fiber and nutrients to count. Don’t do it.)

One to two palms full of protein per meal is a great, though very general, rule of thumb for ensuring adequate protein intake. Amounts will vary based on your macronutrient needs. If you are eating grains, strive to make them the whole grain, and a serving should be approximately one cupped handful (a serving is a lot less than people think). Every meal should have fats included, and a good idea for serving size is to measure with your thumb (which is pretty close to a tablespoon). A tablespoon of good quality oil, a quarter cup of nuts and seeds, and/or one quarter to one half an avocado completes your plate. Though these serving suggestions will vary based on macronutrient need, and your specific dietary needs, it gives you a general idea of how your plate should look when following a whole foods diet.

Eating real, whole food is about nourishing your brain, and your body, while breaking the habits that don’t support optimal health. It’s not easy to break those old habits, but it’s essential if you want measurable results. Hold yourself accountable, because I guarantee it’ll turn into success very quickly. Approach this with the same determination and grit you use when you grind through a WOD. You should be no less committed to your diet.

Nutrition (and Recovery) - The hardest, but biggest, part of the CrossFit Pyramid

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If you’ve never seen this, then we apologize! This is the CrossFit pyramid, and it’s part of the recipe we use to try and develop the healthiest and most functional humans that we can. If you’re a member at CFP, then you are already dedicating a lot of time each week to pursuing a healthier version of yourself.

Creating the truly healthiest you, however, requires a lot more effort than ‘just’ your 60 minutes in the gym - and this post is meant to guide you in those other 23 hours! But first, some recovery guidelines that everyone should strive to follow that will do wonders for how you feel, and help aid the process of lifelong health!

4 Basic Rules to a healthier you:

1) Try and get minimum 7 hours of sleep per night, ideally 8

2) Drink more water today than you did yesterday, and follow this rule for every day for the rest of your life

3) Eat a diet centered around whole foods, avoiding processed foods and sugar when possible (see our other blog post by nutritionist Phillipa Matusiak for more information on this piece!)

4) Eat every 3 hours

Doing these 4 things, in addition to your 60m CrossFit class 3-5 times a week, will lay an incredible foundation upon which we can start to apply more complex principles of nutrition. These 4 things will help keep your organs and hormones functioning at levels that will aid your ability to lose weight, lose body fat, or just be healthier!

Some Important Principles:

Nutrition is a very sensitive subject to many, and let me start by saying it is definitely going to vary person to person. In this post we are trying to focus only on the big picture that can be applied to 95%+ of individuals.

First and foremost - avoid fads, crash diets, and anything that looks like a quick fix. Just like how you need to workout consistently, for the rest of your life, to maintain health and wellness; nutrition has to be a looked at the same way. A patient, consistent, daily journey that will lead to lasting changes over time.

Under eating is not a sustainable way to lose weight or drop body fat! Eating an appropriate amount of the right nutrients, at the right times, is the healthiest way to create sustainable change in your body.

We’re about to get specific, how do I approach this…

We’re going to be talking about a lot of information that can be overwhelming in the coming paragraphs. If you are just getting started with nutrition, here is a 3 step process to make this easier to approach!

1) Start with eating whole foods (see our blog on ‘what are whole foods’ for details)

2) Start tracking your macros, and don’t worry about nutrient timing

3) Once you’ve been tracking your macros and eating whole foods for a couple weeks, start to play with timing!

Now, let’s talk macros and nutrient timing…

What is a Macro? And how many should I eat?

A ‘macro’ is short for a macronutrient - which are carbohydrates, fats, and proteins. There are countless calculators available online to help you find a daily macronutrient breakdown that you can follow; again, My Fitness Pal has one of these available. To help make these calculators more accurate, we encourage you to use the InBody scale at CFP, which will give you important data like your Basal Metabolic Rate and Body Fat Percentage - which is great to track over time.

A reasonable starting point for an active individual on an exercise day (someone who does CrossFit classes 3-5 days a week) is 50% carbs, 20% fats, and 30% protein. This means that, of your total daily caloric intake, 50% of those calories should come from carbs, etc. Rest day macros will favor fats more, and a breakdown of 30% C/40% F/30% P would be more appropriate.

As an example, for an athlete who’s training full time like myself, I eat 60% carbs, 25% protein, and 15% fat on training days - more exercise means more carbs! Don’t be scared of carbs as an active human!

How the heck do I know if I’m eating the right macros?

Track your food! My Fitness Pal is the most common food tracking app on the market, and is very user friendly. Other options include Macrostax (which has the added benefit of creating meals for you based on the macros you need at each sitting, so you don’t get bored!)

Should my macros change based on whether I’m exercising or not?

Yes! How you eat on a rest day should be different than how you eat on a day you exercise. See below for why...

How can I find the macros for a certain food?

The best answer is to look at the nutrition label for what you are eating or cooking. Apps like My Fitness Pal have a huge database of foods that you can search, when you these labels are not available.

Should I weigh my food?

To start, absolutely! Eyeballing measurements is a great way to under or over eat, at the beginning. Eventually you will develop an eye for it and you can start to trust yourself more to make realistic judgments on this. I am 4 years in to working with a nutritionist, and I still weigh and measure my food most of the time.

When should I eat certain macros?

Carbs - are fuel for when your body is being active!

Proteins - are fuel for your body to repair tissues!

Fats - are fuel for when your body is resting!

Consume a large percentage of your carbs in the 90 minutes before and 90m after you exercise - roughly 50% of your intake for the day! So if your daily carb intake goal is 250g, then you should be aiming to eat 125g of those in the aforementioned window. If you are a morning workout person, your carb intake will then decrease as the day goes on. If you workout at night, you will eat light carbs in the morning and ramp up your intake as you approach your evening workout!

Consume protein evenly throughout a day. For instance, if your macro goal is 150g of protein for a day, and you eat 5 meals, you should try and eat 30g of protein per meal!

Consume more fats during the time your body is at rest. Your fat intake will be inversely related to your carb intake. If you are a morning workout person, you will eat very little fat in the morning, and increase your intake as the day goes on. If you workout in the evening, you will eat more of your fat in the morning, and decrease your intake as the day goes on.

Wowzers, that’s a lot of information…

Yup. Nutrition is hard, especially at first - but it is SUCH a crucial part of turning you into a healthy human being. We promise that it gets easier over time, so stick with it through those first few weeks of learning!

Follow a 90/10 rule - apply the principles of this blog 90% of the time, and 10% of the time, allow yourself to stress less and eat freely within reason. Create a healthy relationship with food and nutrition that enhances, not restricts, your life. Nutrition only works if you do, and that means holding yourself accountable on a regular basis. Having a food buddy can absolutely help with this part!

If you have specific questions about anything, please feel free to reach out to tim@crossfitpallas.com!

Please note, I am not a nutritionist, and these are guidelines and recommendations based off of working with experts in the field and my personal journey with food. If you would like to talk to an expert, please reach out to me at the email above and we can put you in touch with someone!

Inspiration Moves Me Brightly

Inspiration Moves Me Brightly

I love when things jump out at me. It’s like the Universe is saying, “Yo, Kylie! Pay attention!”

This has happened twice in the past week, and they go hand in hand. The first was Coach Darrin. We coached last Tuesday at 6am together. He was going over some muscle up strength/skill work. The first thing he said was: “How many people have a ring muscle up?” A couple people raised their hands. He followed up by saying, “How many people want a ring muscle up?” Almost the whole class raised their hands. His final question? “How many people are putting in the extra work to get a ring muscle up?” One hand…halfway up. This resonated SO hard with me.

The second thing: Sarah Acker. I mean, anyone that has been at the gym the past few months has seen her put in the work. Girlfriend wanted a ring muscle up SO bad. What did she do? She came in early, stayed late and even came at 6am a few times. She worked the drills: transitions, kip swings, low ring strength drills, dip sets, etc. She did it all. What happened? She got a muscle up. A freakin’ well deserved muscle up, I’d like to add.

Unless you’re secretly a wizard as good as Hermione Granger, a skill like muscle ups aren’t going to magically appear. Guess what you need to do? You need to put the work in like Sarah did. I’m not saying come to class on muscle up days and do the skill/strength work and you’ll get one. It’s not as easy as that. It’s coming in 5 minutes early or staying for 5 minutes at the end of class a few times a week and working toward that goal. There are SO many drills out there that you can do to get a particular skill. You can start by repeating the drills the coaches give during class. Don’t have pull ups? Do slow negatives. Do some Pendlay rows. Work on perfecting your kip. Get on the ground and switch between the hollow body & Superman. Break down the movement; where are you lacking? Is it the strength part? The coordination? Figure it out and work on it.

If you have a certain skill that you’d like to master, talk to a coach. There are drills and strength pieces out there for everything. Ultimately, it’s up to you to put the extra work in. Take it from Sarah Acker.

With that being said, I’d like to introduce you to our first installment of the “CFP MONTHLY CHALLENGE.” Each month, you will be presented with a challenge. The challenges will vary between skill work, accumulated time or a certain amount of reps, etc. Some challenges you’ll be able to work toward at home, and others you’ll need to put in the work at CFP. If you post yourself working towards the challenge on your Instagram Story and tag CFP @crossfitpallas, I’ll pull it over to our Insta story! This is our way of guiding you to be better athletes, honing in on weaknesses, and showing you that an extra 5 minutes here and there can and will make a difference.

Now, the first challenge. Since Valentine’s Day is in February, we want to focus on heart health! Coach Jami came up with this awesome idea. Your challenge is to accumulate 10K meters on any machine in the gym, or outside of the gym, including running, swimming, biking, etc. This accumulation can be anything from recovery pace to technique work to sprints. Change it up each time or (again) focus on your weakness. We will also count running towards this total- you just have to convert. There will be a sign up chart on the WOD board in the main space of CFP where you can keep track of your meters. (And as a friendly reminder- please don’t sprint on the machines while coaches are giving instruction and if you’re using the AAB, please go in the Foundations Room during instruction.)  Warmups & meters during a WOD will not count towards the monthly total. Good luck, and here’s to an amazing 2019!

Feeling inspired,

Coach Kylie

CF-L1


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A Place of Positivity, Growth, Learning...and Fitness

You walk into a room, and are greeted by a smiling coach. You see a group of friendly faces, some who were strangers turned close friends, as everyone excitedly waits around for class to start. For the next 60 minutes, you are led step by step by an experienced coach - through a dynamic warmup, through skill prep for the day, and guided through a workout; and the entire time, the coach is watching, ensuring you stay safe while you push yourself...as hard as you want. The workout ends, and you’re flooded with a feeling of accomplishment and confidence as you, yet again, prove to yourself you are capable of more than you thought you were. High fives and fist bumps are exchanged, and then you stretch for a couple minutes - because recovery is just as big of a piece of the fitness puzzle as working out hard.

Sounds great, right?

This is our goal, our sole mission, at CrossFit Pallas every single day. To provide people an environment in which to exercise where they feel encouraged, safe, and welcomed.

Since 2012, we have built our gym on the tenets of coaching and community. We take great pride in our coaching staff - extensively training them to ensure they are some of the best teachers of fitness in the industry. Only hiring on individuals who have a deep passion for helping others grow, both mentally and physically, on a daily basis. These instructors are at the base of our ever growing community of over 200 athletes from all walks of life. Teachers, mothers, EMTs, law enforcement, small business owners, wellness practitioners - the list of those who have fallen in love with CrossFit goes on.

The principles of CrossFit are simple - Constantly Varied, Functional Movements, performed at (relatively) High Intensity; but what does this mean?

Constantly varied means that we are trying to create well rounded human beings. We don’t just lift weights, or do cardio, or perform push-ups; we try and do it all, in as many combinations as possible, intelligently programmed by owner Tim Paulson to ensure minimal risk of injury and maximal improvements. To quote CrossFit CEO Greg Glassman, “the magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

Functional movements means that we target movement patterns that will improve your ability to perform daily tasks. We help teach our athletes pick up heavy objects, so they can carry all the grocery bags into the house in one trip, or shovel the driveway without back pain. We teach our athletes to squat, so that they can continue to get up off the couch as they age. We teach our athletes to run, and improve cardiovascularly, so they can keep up with their kids, or perform their physically intensive job more comfortably.

*Relatively* High Intensity - it’s scientifically proven that intensity, and interval training, is the most successful route to improvements in capacity and fitness. The key, and something we emphasize every day at CrossFit Pallas through scaling, is that intensity is relative to every individual - and changes over time. When you first walk through the doors of CFP, you will operate at a lower intensity as you learn the basics of the movements, and become confident performing them under the watchful eye of our coaching staff. As your mastery of the mechanics grows, and becomes more consistent, an athlete’s level of exertion can increase over time - safely. This is the beauty of what makes CrossFit a life-long fitness program; your intensity can change, day to day, year to year, as your capacity and fitness adapts.

This is the way we operate our gym - put simply - Mechanics, Consistency, and then Intensity. This is how we differentiate ourselves from other fitness programs and facilities, and how we build life long health and wellness for our athletes.

CrossFit, at CrossFit Pallas, is a movement that is about physical and mental empowerment through constantly pushing your boundaries, realizing you are capable of more than you ever thought, in a community focused environment where positivity and camaraderie come first and foremost.

This is CrossFit Pallas, and we are CFP. Forget what you thought you knew about CrossFit, and fitness - and join us for one of our Bring a Friend days, held on the first Wednesday of every month.


Tim Paulson

Co-Owner CrossFit Pallas

CF L-2 Coach



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