Coach's Blog

Why CrossFit Isn’t Always Enough

by Michael Plank   Look, we love CrossFit. I mean, love it. It's in our name. It's our bread and butter. It's why we got started. When I first learned about CrossFit, I learned that it was a "core strength and conditioning program," meaning you don't need...

The Power of (Small) Habits

by Michael Plank Especially if you've worked with Coach Jess on nutrition, you know how much we're into a habits-based approach to change. What does that mean? Habits are powerful. Habits are mindless. Habits are things you do without thinking; even if you're tired,...

The Importance of Taking Time for Yourself

by Alissa Iantosca When you fly on an airplane, the flight attendant instructs you to “put your oxygen mask on first,” before helping others.  Why? Because if you run out of oxygen yourself, you cannot help anyone else with their mask.  The same concept holds true for...

Where Is All This Headed?

by Michael Plank   Look, we obviously think that CrossFit is awesome. And we love good nutrition. And there's all kinds of fun specialty training that we get to do in small groups and one-on-one. But you want to know something? Our love of those things is not why...

No Failure, Only Feedback

by Michael Plank Imagine that it's 40,000 years ago. You and your friends grab your spears and journey out of your caves to hunt and gather and feed your small band of humans. Along the way, you stop to pick some berries. You set down your spear and step a little...

You Are Not Your Workout

by Michael Plank     We talk a lot with our 6-year-old about choices - maybe to an over-the-top degree. Any time he talks about "bad guys" or "bad people" we always correct him to say "you mean people who made some bad choices." Why? Because people are...

With All Your Strength

by Michael Plank Most of you know we run a class at our gym called WAYS (With All Your Strength). That class is awesome. It mixes the Workout of the Day with some worship elements in a body, mind, spirit experience. Our vision at UPCF is to measurably improve the...

The Long Game

by Michael Plank The phrase my parents use most often when talking about my childhood athletic abilities is: "painful to watch." It's totally accurate. This picture marked a massive success for me in that my eyes are open (barely) and I'm facing the ball instead of...

Why Does It Take SO Long…

by Jess Pino-Goodspeed A client came to me recently and said how badly she wanted to achieve her body composition goals and how frustrated she was that it was taking so long. “Why does it take so long to see the changes?” I had the opportunity to have an open and...

3 Ways to Make Your 2021 Resolution Stick

by Michael Plank It's that time of year! "New Year, New You." "It's YOUR year." "THIS year will be different." We've been in this game for awhile now and have worked with literally hundreds of people on goals and resolutions over the last six years. Here's the bad...

Why CrossFit Isn’t Always Enough

by Michael Plank   Look, we love CrossFit. I mean, love it. It's in our name. It's our bread and butter. It's why we got started. When I first learned about CrossFit, I learned that it was a "core strength and conditioning program," meaning you don't need...

The Power of (Small) Habits

by Michael Plank Especially if you've worked with Coach Jess on nutrition, you know how much we're into a habits-based approach to change. What does that mean? Habits are powerful. Habits are mindless. Habits are things you do without thinking; even if you're tired,...

The Importance of Taking Time for Yourself

by Alissa Iantosca When you fly on an airplane, the flight attendant instructs you to “put your oxygen mask on first,” before helping others.  Why? Because if you run out of oxygen yourself, you cannot help anyone else with their mask.  The same concept holds true for...

Where Is All This Headed?

by Michael Plank   Look, we obviously think that CrossFit is awesome. And we love good nutrition. And there's all kinds of fun specialty training that we get to do in small groups and one-on-one. But you want to know something? Our love of those things is not why...

No Failure, Only Feedback

by Michael Plank Imagine that it's 40,000 years ago. You and your friends grab your spears and journey out of your caves to hunt and gather and feed your small band of humans. Along the way, you stop to pick some berries. You set down your spear and step a little...

You Are Not Your Workout

by Michael Plank     We talk a lot with our 6-year-old about choices - maybe to an over-the-top degree. Any time he talks about "bad guys" or "bad people" we always correct him to say "you mean people who made some bad choices." Why? Because people are...

With All Your Strength

by Michael Plank Most of you know we run a class at our gym called WAYS (With All Your Strength). That class is awesome. It mixes the Workout of the Day with some worship elements in a body, mind, spirit experience. Our vision at UPCF is to measurably improve the...

The Long Game

by Michael Plank The phrase my parents use most often when talking about my childhood athletic abilities is: "painful to watch." It's totally accurate. This picture marked a massive success for me in that my eyes are open (barely) and I'm facing the ball instead of...

Why Does It Take SO Long…

by Jess Pino-Goodspeed A client came to me recently and said how badly she wanted to achieve her body composition goals and how frustrated she was that it was taking so long. “Why does it take so long to see the changes?” I had the opportunity to have an open and...

3 Ways to Make Your 2021 Resolution Stick

by Michael Plank It's that time of year! "New Year, New You." "It's YOUR year." "THIS year will be different." We've been in this game for awhile now and have worked with literally hundreds of people on goals and resolutions over the last six years. Here's the bad...