Coach's Blog

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...

There Are More than Two Options

by Michael Plank At the end of my last semester of college I got a letter from the university that said I would not graduate with the rest of my class. Turns out that skipping tons of classes has consequences. I remember my thoughts spinning immediately to how awful...

Practicing Self-Love

by Brittany Gillis Have you ever been at the gym wishing you could be that person who is lifting a ton of weight or that girl who has enough confidence to work out in her sports bra? You want so bad to be that person, so you workout countless hours each day, or go on...

Why Coaching Matters

When CrossFit first burst onto the scene 20 years ago, the workouts were revolutionary. As gyms began to affiliate and join the CrossFit brand, individual coaches would put their own tweaks on the methodology and come up with workouts that have now become staples in...

An Open Letter to CFHQ

Below is the full text of the letter we sent to CrossFit, Inc.’s Affiliate Support this morning, June 17, 2020. Dear Sir/Ma’am, We are the owners of Underwood Park CrossFit in Fort Edward, NY. We became a CrossFit Affiliate in September 2014. We opened our gym...

How I found UPCF

I found CrossFit in early 2010. I had done the classic 3x/wk bodybuilding, 2x/wk cardio routine for years. That worked great throughout high school and into college. But after college, my metabolism slowed down, I knew nothing about nutrition, and those workouts from...

What the Heck is ‘Accessory Work’?

You're going to be hearing that term a lot soon: ACCESSORY WORK I mean, you can pretty much figure out that it means "extra stuff," but why? How many of you remember your first CrossFit "warmup," sweating buckets, panting like a dog in the summertime, hearing the...

Intensity is Everything

When people try new restaurants, I often ask them how they liked it. If they did like it, you know what a lot of people say? "It was great! They give you so much food!" But I've been to enough restaurants that give you enormous portions of terrible food to believe...

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...

There Are More than Two Options

by Michael Plank At the end of my last semester of college I got a letter from the university that said I would not graduate with the rest of my class. Turns out that skipping tons of classes has consequences. I remember my thoughts spinning immediately to how awful...

Practicing Self-Love

by Brittany Gillis Have you ever been at the gym wishing you could be that person who is lifting a ton of weight or that girl who has enough confidence to work out in her sports bra? You want so bad to be that person, so you workout countless hours each day, or go on...

Why Coaching Matters

When CrossFit first burst onto the scene 20 years ago, the workouts were revolutionary. As gyms began to affiliate and join the CrossFit brand, individual coaches would put their own tweaks on the methodology and come up with workouts that have now become staples in...

An Open Letter to CFHQ

Below is the full text of the letter we sent to CrossFit, Inc.’s Affiliate Support this morning, June 17, 2020. Dear Sir/Ma’am, We are the owners of Underwood Park CrossFit in Fort Edward, NY. We became a CrossFit Affiliate in September 2014. We opened our gym...

How I found UPCF

I found CrossFit in early 2010. I had done the classic 3x/wk bodybuilding, 2x/wk cardio routine for years. That worked great throughout high school and into college. But after college, my metabolism slowed down, I knew nothing about nutrition, and those workouts from...

What the Heck is ‘Accessory Work’?

You're going to be hearing that term a lot soon: ACCESSORY WORK I mean, you can pretty much figure out that it means "extra stuff," but why? How many of you remember your first CrossFit "warmup," sweating buckets, panting like a dog in the summertime, hearing the...

Intensity is Everything

When people try new restaurants, I often ask them how they liked it. If they did like it, you know what a lot of people say? "It was great! They give you so much food!" But I've been to enough restaurants that give you enormous portions of terrible food to believe...