CrossFit Wooster

The Champ is Here!

Coach Heather Davis didn't just participate in our Nutrition with a Mission Challenge; she dominated it. Here are her results in just four weeks:

Up 1 lb of muscle
Down 0.6% body fat
Completed a book by Tia Toomey
Refocused and achieved a better state of mind
Heather’s dedication and commitment are inspiring. She put in the work, stayed disciplined, and came out on top. Want to achieve your goals? Take a page from Heather’s book. Stop waiting. Stop making excuses. Get after it.

Coach Bethany committed. She didn't make excuses. She put in the work and here's what happened:

Less mood swings and cravings
Increased muscle mass
Boosted confidence and energy
Gained running strength
Consistently worked out
Want results? Stop waiting. Stop making excuses. Get up, show up, and make it happen.

Coach Tracy’s ( ) biggest takeaway: The numbers on the scale don’t always show your progress. It’s about the discipline, the daily grind, the consistency in the gym that leads to real strength. Dialed-in water goals gave her more energy, and the number on the scale didn’t tell the whole story. It’s about the relentless pursuit of betterment. Check out her amazing results and understand that true progress is more than just a number. It’s a mindset, a way of life.

Thank you, for the great work of designing and installing our new signs today!

Results speak for themselves. Discipline in the gym leads to more than weight loss. You gain strength, confidence, and start applying it to other areas of life: food choices, financial decisions, family, and business. Next thing you know, you're impacting a community and generations to come.

But it starts with consistency. Coach Ron Nagy embodies consistent discipline. He will tell you, "Discipline = Freedom." You might think 4 weeks is a short time to accomplish anything, but Ron will prove you wrong. Always learning and taking on more challenges, Ron stepped up to the Nutrition with a Mission Challenge and saw improvements in his health, food choices, and mindset.

We'll have more to share later about Ron's overall CrossFit journey. Until then, give Ron some love for the hard work he accomplished for his charity, The Giving Doll.

Today’s WOD (Workout of the Day) was a sweaty one with the humidity. Curious what our workouts look like? Here’s a sample:

Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set

Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x35s/25s)
25 Double Unders after each set

Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
10/8 Calorie Air Bike

Target time: 8-10 minutes
Time cap: 14 minutes

Our workouts are never the same, constantly varied to help you stay engaged but test your fitness in various ways. Ready to start your journey? DM us with the phrase “Ready” to hear from a coach who is pumped to get you to your goals.

In honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including

“The Ginger”
Freedom (RX’d)
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups

Nothing like starting your birthday off with a good workout! Happy Birthday Cathy!!!! 🥳🥳

Check out our sister business, Team Ream Sports Performance, and their line up of training this summer for local athletes to level up their game. Coach Clay Ream and his team of coaches are ready to roll! Let’s GO! 💪🏻⚡️

The Mission: Our dedicated coaches— Bethany, Ron, Heather, Tracy, and Sarah—are about to embark on a 28-day nutrition challenge. Each coach is fighting for a cause that’s close to their heart. Here’s where you come in.

Your Role: Make a one-time PLEDGE to the coach and charity of your choice (🔗: https://forms.gle/HK7vGm5Pv3F4TFr17). Your pledge isn’t just a donation; it’s a commitment to support a mission. It doesn’t matter if you’re inspired by their cause, loyal to your favorite coach, or picking randomly. Every pledge counts towards our collective goal of $2,024.

The Journey: Throughout the 28 days, our coaches will zero in on various health and nutrition habits, each with a specific point value. They’ll share their progress on social media, providing you with tips and insights to fuel your own fitness journey. Track their progress weekly on our Challenge Leaderboard displayed in the gym and show your support.

The Reward: At the end of the challenge, the coach who dominates the Leaderboard will be crowned the “Nutrition with a Mission” champion. But that’s not all. Five supporters from the winning team will be selected to receive a PAID ENTRY to join TEAM CrossFit Wooster in the Elephant Run 5K on July 27th, supporting Forget-Me-Not Baskets.

TAKE ACTION: Choose Your Coach and then pledge here: https://forms.gle/HK7vGm5Pv3F4TFr17/

We were honored to have the men and women of the Ohio State Highway Patrol Wooster Post with us yesterday to pay tribute to those who made the ultimate sacrifice.

🇺🇸 MEMORIAL DAY MURPH 🇺🇸

Memorial Day isn’t about barbecues or a day off. It’s about honor. Sacrifice. Remembering those who gave everything for our freedom.

Today at CrossFit Wooster, we took on the Hero WOD, Murph. It’s not just a workout. It’s a tribute. And we had the privilege of hosting some real heroes. The showed up strong at 9 AM. And the Wooster Police Department were in the grind at 4 AM. These men and women exemplify discipline, dedication, and duty.

To all our members and guests who came out: Thank you reflecting and honoring the fallen with every rep, every drop of sweat.

Tomorrow, we honor the fallen with the Memorial Day Hero Workout, Murph. Join us at 0400, 0600, or 0900 at CrossFit Wooster.

This is more than a workout. It's a tribute to Lt. Michael P. Murphy and all those who made the ultimate sacrifice. Be there. Push your limits. Honor their legacy.

𝑩𝒆 𝑻𝒉𝒆 𝑴𝒂𝒔𝒕𝒆𝒓 𝑶𝒇 𝑾𝒉𝒂𝒕 𝒀𝒐𝒖 𝑪𝒐𝒏𝒕𝒓𝒐𝒍🍴

Portion control—it's not rocket science, but it's tough for many.

Do you struggle? Here's some simple tips to grab hold and take charge of your eating habits:

▪️ The Plate Method: Divide your plate smartly.
▪️ Ditch the Packaging: Stop eating straight from the box.
▪️ Plan Ahead: Meal prep is your best friend.
▪️ Veggies First: Load up on the good stuff.
▪️ Hand Portion Method: A handy guide for portioning.
▪️ Gauge Hunger: Tune into your body's signals.
▪️ Digital Detox: Ditch the screens at mealtime.
▪️ Pre-Portion: Prep your snacks ahead of time.
▪️ Savor Each Bite: Slow down and enjoy your meal.

Start with one, conquer them all. It's your call.

Drop a comment below with your first pick👇🏼

Easy swaps for a healthier you!

Wave goodbye to the processed garbage and welcome in the fuel your body craves.

Lock and load these simple swaps like these:

1. Trade sugar for substance that adds more to your health, like cinnamon
2. Swap processed flour for the real deal - whole grains or crisp veggies, and
3. Ditch those sugary, oily concoctions for the power of healthy fats and the green goodness of avocado spread.

Your body will thank you for the natural boost.

Loving all the PRs this morning! 👏🏻👏🏻 Great day to get to the gym!

One small step every day? That's how you lay the foundation for greatness, friends. Consistency breeds success, and those tiny victories, they add up like iron in the gym.

By linking up a daily habit or emotion with a positive action, you're laying down the blueprint for a mindset of champions.

So lace up your boots, tighten your belt, and take one of these small action steps. Because when you look back, you'll see mountains moved by those small strides.

Keep grinding. Keep pushing. The journey's just begun.

Which of these bad boys are you gonna lay the smackdown with first?

Drop your choice below 👇🏼

𝐇𝐚𝐛𝐢𝐭 𝐒𝐭𝐚𝐜𝐤𝐢𝐧𝐠 🔥⁣

Forming new habits? It's a challenge, no doubt about it. We all start with the best intentions, but sometimes those intentions fall short, don't they?

But fear not, because here comes the game-changer: habit stacking.

Habit stacking? It's like unlocking the secret level in the game of life, my friends. You take those new habits you're trying to build and you stack 'em onto the ones you already got, creating a powerhouse chain reaction of positive actions.

Take eating, for example. You're already doing that three times a day, right? So why not stack on a quick 8oz glass of water before each meal? Bam! Instant upgrade. Or how about this: as soon as you stroll in from the grocery store, boom, start prepping your food right then and there.

By stacking habits like a boss, you're fortifying your existing routines with brand-spankin'-new, effective maneuvers to build unstoppable momentum toward your goals. It's a simple yet powerful strategy that'll have you seeing major gains in no time. ⁣

So, are you ready to take your daily grind to the next level? Give habit stacking a shot, and watch as your routines transform into unstoppable rituals of success.⁣

"In 2023 I found myself in the most unhealthy place I have ever been mentally and physically. I was dependent on blood pressure medication and I just overall felt terrible every day and that had become my normal. I finally accepted I needed a life style change and not a fad diet. In 3 months of nutrition coaching I was off my blood pressure medication and could finally get through my day without feeling so lethargic. I still have a ways to go in the journey but now having the right mindset I know I will get there one day."

Way to go, Mariah Moomaw !! 🎉🎉🎉 To say we are proud of you is an understatement. This mom and wife has had to overcome a lot. But her mindset, outlook, consistency and "just keep going" attitude got her to her goals. If you know Mariah, you know she has more goals, but we had to stop and celebrate her incredible achievements along her journey.

If you're ready to experience the kind of life-changing results Mariah has achieved, why not take the first step today? Book your free intro for a nutrition consult now and start your own journey to success!

https://crossfitwooster.com/nutrition/

🍳🥚Egg-citing Egg Muffin Recipe Alert!🥚🍳

Ready to crack into a delicious and nutritious breakfast? These egg muffins are about to revolutionize your mornings! Whether you're meal prepping for the week or just craving a quick and easy snack, these little guys have got you covered.

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
5 eggs
5 egg whites
1/2 cup onion, diced
1 cup mushrooms, diced
1/2 cup bell peppers, diced
1 handful spinach
1 cup broccoli, diced
6 oz ham

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
» Preheat oven to 350 degrees
» Dice up all vegetables
» In a large mixing bowl, whisk eggs then add in all the diced vegetables
» Pour mixture into greased muffin pan (should fill about 10 muffins)
» Bake for 18-20 minutes or until a toothpick inserted in the middle comes out clean

Your direct actions, not your thoughts, will define you. You can have every good intention in the world to be healthy. But unless you take action, get direction (like from our professional coaches), how confident are you that you’ll reach your goals?

Start by taking action. Message us and a coach will help you get started with a plan.

☠️SUGAR: THE OTHER DRUG☠️

According to the American Heart Association you should consume:

➡️ Men: No more than 9 teaspoons (36 grams or 150 calories) of added sugar per day.

➡️ Women: Lower, at 6 teaspoons (25 grams or 100 calories) per day.

Consider this: one 12-ounce can of soda packs 8 teaspoons (32 grams) of added sugar. Same can go for those so called, "healthy" fruit juices.

Added Sugar's got side effects:

⦿ Weight Gain: Sugar overload can fuel weight gain and obesity.

⦿ Type 2 Diabetes: Overdoing sugar is linked to a higher risk of type 2 diabetes.

⦿ Heart Disease Risks: High-sugar diets can spike blood pressure, inflammation, and triglyceride levels, upping heart disease risks.

⦿ Dental Nightmares: Sugar's a major player in tooth decay and cavities.

⦿ Fatty Liver Risk: Over-sweetening, especially with fructose, can lead to fatty liver disease.

⦿ Metabolic Chaos: Excessive sugar ups the ante on blood pressure, blood sugar, belly fat, and cholesterol levels.

⦿ Cancer Odds: Some studies hint at a sugar-cancer link.

⦿ Insulin Resistance: Chronic sugar overkill can breed insulin resistance, paving the way to type 2 diabetes.

⦿ Energy Zaps: Sugar-rich foods skimp on nutrients, leading to energy imbalances and nutrient shortages.

⦿ Mental Health Hiccups: Too much sugar might mess with your mood and mental health.

⦿ Inflammation: Sugar overload can ignite chronic inflammation.

A body without added sugar is a thriving machine that is capable of more than you think. Cut the sugar, add more life. It's that simple.

Always Tired?

YES?... then READ ON to discover why these 5 tips can revitalize your energy 💪🏻

1️⃣ Optimize your sleep
2️⃣ Fuel up with nutrient-dense food
3️⃣ Get after it, move your body
4️⃣ Hydrate like your life depends on it
5️⃣ Get out there and embrace the elements