Crossfit Grandview

Wednesday Wisdom

“Your health account and your bank account—they work the same way. The more you invest in your health, the more you can enjoy life. Every workout, every healthy meal is an investment in your future. Prioritize your well-being today, and it will pay dividends for years to come.”

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Wednesday Wisdom

If something stands between you and your success, move it.

Don’t wait, don’t hesitate—take action.

Obstacles are just stepping stones in disguise. Push through, break barriers, and claim what’s yours.

Success doesn’t come to those who wait; it comes to those who make it happen.

Excited to kick off our annual fall training cycle starting Monday! This year, we're bringing a perfect mix of conjugate strength training with the CrossFit workouts you love. Stick with us week after week, and you'll see serious strength gains while keeping that summer conditioning strong! Myself (Brandon) and our Power Hour coach, Jack Howard, are teaming up to create some of the most unique, fun, and effective programming yet. Can't wait to share it with you all!

Happy Birthday to our longtime coach and manager, Dan Cestoni!

Dan joined us as a college intern back in 2011 at the old Rogue Gym in Gahanna. He quickly proved his worth, running the gym solo while Graham, the team, and I headed to Carson, CA for the Games—all at just 21 years old!

After graduating, Dan’s journey took a brief detour to Lifetime Fitness, thanks to my then-girlfriend Kate, while we transitioned the gym from Gahanna to Grandview. Dan officially became our first full-time coach and took over the morning classes exactly 12 years ago today!

Since then, Dan’s been the rock of our community, never missing a day and always leading one of the biggest and best morning crowds in Columbus CrossFit. He’s an affiliate owner’s dream, managing an impressive roster of small group and personal training clients, and consistently coaching over 20 athletes per class at 5:30, 6:30, and 8:30 AM every weekday!

As an athlete, Dan has been an alternate on several of our regional and Games teams, with viral videos showcasing his incredible gymnastic feats, like 100+ kipping pull-ups and 50 bar muscle-ups. Dan also holds a CrossFit Level 3 and is gearing up to test for his L-4 this coming year!

Among all the things our gym is known for, my proudest achievement is retaining incredible talent like Dan and creating a space where coaches can thrive and make a full-time living sharing their passion year after year.

Cheers to you, Dan, and thank you for everything you bring to our community!

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Wednesday Wisdom

“It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.”
-Muhammad Ali

Remove those pebbles, and the climb becomes possible. Success isn’t about overcoming the mountain, but conquering the everyday challenges.

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Wednesday Wisdom

“You can’t put a limit on anything. The more you dream, the farther you get.”
– Michael Phelps

Wednesday Wisdom

“I am always doing that which I cannot do, in order that I may learn how to do it.”

― Pablo Picasso

Workout of the Day
Tuesday 240730

Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 155 lb
♂ 225 lb

Post reps to comments.

The team from HWPO Training will program CrossFit workouts from July 22-Aug. 4, 2024.

Scaling:
Some of you may quickly recognize this rep scheme, as it follows the classic 5-10-15 rep scheme we see in Cindy or Mary. We’ve got a slightly more intense format, however, splitting the effort into three 5-minute intervals. This will help with intensity, and give us time to reset and recover our grip and triceps to help continue to accumulate reps.

Start each AMRAP from the beginning, as if you were starting from scratch. The idea is to give you a target to hit in Rounds 2 and 3. Athletes who struggle with pull-ups or push-ups can use this workout to figure out how to manage the movement. Will breaking up the movements help you stay consistent for all 3 rounds? If in Round 1, you complete 5 rounds but in Round 3, you complete 2 rounds because you had to rest longer between push-up sets, you’ve learned something!

Athletes who already know they struggle with pull-up and/or push-up endurance should look to the intermediate option. This will allow more continuous movement and potentially more successful volume at the end of the 15 minutes of work.

GOAL: Posterior chain and pulling endurance + threshold training

ADVANCED ATHLETE TARGET: 1 round every 1-1:15, and consistent sets on chest-to-bar pull-ups and push-ups
BEGINNER ATHLETE TARGET: 1 round every 1:30-1:40, and consistent technique for all rounds

Intermediate option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
5 chest-to-bar pull-ups
10 push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 135 lb
♂ 185 lb

Beginner option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
7 ring rows
9 band-assisted push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 65 lb
♂ 95 lb

📍 Crossfit Grandview in Columbus, Ohio
📷 The Michael Patrick Studio

🚨 Fall training cycle kicks off August 26th!!! 🚨

We’re diving deep into strength building and setting a solid foundation for the year ahead. Expect 3 strength-focused days each week, complemented by 2 accessory days. Here’s the plan:

Monday: Dynamic Effort Strength
Tuesday: Metcon + Accessories
Wednesday: Max Effort Strength
Thursday: Metcon + Accessories
Friday: Dynamic Effort Strength
Saturday: Hero or Benchmark WOD
Sunday: Longer Aerobic Piece, Machine Intervals + Accessories

We’ll also include 1-2 longer, grindy metcons to complement our strength work, build aerobic capacity, and keep the blood flowing.

Our GPP (General Physical Preparedness) training will balance energy systems and modalities, forming the core of our All-Level Program.

The cycle wraps up with a “Rogue Total” event: 1 Rep Max Front Squat, Strict Press, and Deadlift. 💥

Wednesday Wisdom

“Right now, your competition is training.” —Unknown

There’s something special about this room. From the Rogue gym to 880, and now our own building, that feeling has followed us and deepened.

15 years of development, L-3 coaching all day long, and home-cooked programming.

Once you experience it, you know.

Wednesday Wisdom

“We are what we repeatedly do. Excellence then is not an act but a habit.” – Aristotle

In training and life, our habits define us. Each workout builds strength and discipline. Show up daily, and let your consistent effort lead to excellence.

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“Wednesday Wisdom”

“Live your life each day as you would climb a mountain. An occasional glance towards the summit keeps the goal in mind, but many beautiful scenes are to be observed from each new vantage point.” ~ Harold B. Melchart

In fitness and in life, it’s important to have goals and ambitions. Keeping an eye on the summit gives us direction and purpose. But let’s not forget to appreciate the journey itself. Every workout, every challenge, and every achievement—no matter how small—are the beautiful scenes from our vantage points. Embrace the process, savor each moment, and find joy in your progress. The summit is the destination, but the journey is where we truly grow and thrive.

Congrats to this year’s Summer Shred champs, and ! They showed up to every training session and brought the heat, making incredible body transformations and shaving minutes off their 5k run times!

In the most competitive year ever, they dug deep and came out on top, each winning a $600 cash prize! 💰Well done, you two!

🌧️ Due to the weather forecast, our Summer Social will now be at the ! 🎉 The party is still on Saturday June 29th from 1-4pm, right in the heart of the city! Mandrake is an amazing rooftop venue with an open-air patio for when it’s nice and plenty of indoor accommodations if the weather goes sideways on us.

We’ll be announcing the Summer Shred winners and celebrating with free drinks and food at one of Columbus’s hottest spots. Can’t wait to see everyone there! 🍹🍔✨

🔥 Check out our L-2 Summer Training Cycle at CrossFit Grandview! 🔥

Our programming team creates unique training tailored for our facility, weather, and athletes. This summer, Coach has designed a cycle to boost our athletes’ capacity for next year’s games season and peak for the “Fall Competition” season.

Join us in person at noon, 4:30, and 6:30 PM, or train with us on weekends both on and offsite (currently swimming offsite!). All sessions are available on our app too! 📲

If you’re tired of working out alone and want to compete with a supportive community, L-2 is perfect for you! Enjoy the intensity and camaraderie of group training with a competition focus!

Wednesday Wisdom

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” - Michelangelo

Michelangelo, one of the greatest artists of all time, reminds us that “natural born talent” is a myth. Movies and sports news glamorize the idea of an uncontrollable factor leading to success. But here he is, revealing the real secret to his achievements: hard work.

It’s easy to believe our future is out of our control. It’s harder to accept that it’s within our capabilities, requiring true grit and relentless effort. Michelangelo’s success wasn’t by chance—it was by choice.

Greatness is never by chance. It is always by choice. The choice to do the work.

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Join us this Sunday at 8:30 AM at Goodale Park! Long-time member and friend Cat Zazon will lead us through a restorative yoga session, ending with a soothing sound bath. This event is FREE for all members and friends! 🧘‍♀️✨ It’s the perfect way to recover from a tough week of training and prepare for the week ahead. See you there! 💪

🔥 Join us Saturday June 29th at Terrace Bar in the Short North for CrossFit Grandview and Grandview Barbells’ Annual Summer Social! 🎉 From 1:00-4:30pm, we’re serving up free drinks, delicious bites, and those good vibes you’ve been craving. It’s the ultimate celebration of fitness, where we’ll crown our Summer Shred Winners and soak in those sunny vibes. ☀️ Don’t miss out - this is one of those events our members look forward to all year! And after the party, you’re just steps away from the city’s best restaurants and bars. See you there! 💪🍹
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