Coach's Blog

Get to Know Coach Aimee!

by Aimee Wojtowecz My journey with nutrition has been a long and complicated road; a journey that I am sure so many of you are familiar with. I distinctly remember being on my first diet at age 8. Which as you can imagine set me up for a lifetime of struggling with my...

It’s OK If It’s Not Always Fun

by Michael Plank I had a parenting epiphany with my 6-year-old. We were on a hike (which ended up being about 3x harder and longer than I expected; sorry, kid!). About 2/3 of the way through, he started complaining, and then he got sad because he was tripping over...

How to Bust Through Plateaus

by Jess Pino-Goodspeed Let’s face it. In the world of nutrition & fitness, the word “plateau” has a bad rap. In essence, it suggests a lack of progress, stagnancy, a sign of something going wrong. Sure, it’s frustrating to go from seeing improvements & changes...

Get to Know Coach Jess S!

by Jess Schneible When I first started at UPCF I had no clue what CrossFit was. All I knew is that I wanted to get into shape and be able to live a long healthy life. I aspire to be as fit as I am now at 80 years old. I remember being scared to walk into the gym for...

3 Underrated Fitness Tips

by Michael Plank There are no shortage of fitness tips out there: warm-up, cool down, stretch, eat kale, track calories, workout all the time, etc, etc, etc. All those tips can be hard to sort through. These are a few of our go-to tips. They're kind of boring, pretty...

Progress Is Not Linear

by Michael Plank I don't know how many times I've drawn seen and drawn this graph, but it's been a lot! Most of those times have been for myself. Next week we start our 3-week Level Method Assessment cycle at our gym. This is a fantastic tool we use to check in on our...

When to Modify Your Training

by Michael Plank   If you're the kind of person who does CrossFit, chances are really good that you're also the kind of person who has some degree of comfort with discomfort. CrossFit reinforces that. We talk all the time about pushing through barriers, about...

Moms Make Better CrossFitters (and CrossFit Makes Better Moms)

by Lauren Grogan (originally published May 7, 2016)   Maybe CrossFit was started by a man. Maybe men hold the fastest times and get the biggest lifts. But I’m here to talk about what women in CrossFit gyms all over the globe already know: CrossFit is the most...

Cultivating Stillness

by Michael Plank   In our gym, we use the Level Method Map of Athletic Progression - it's a tremendous tool to help our members chart a path to lifelong general fitness. It shows us our strengths, it shows us where we could use some more work, and it gives us a...

The Cost of Success

by Aimee Wojtowecz In the world of CrossFit we often measure our success through PR’s; ever heavier lifts, faster workout times, 6-pack abs, but do we ever stop to think about what this might be costing us? When our singular focus becomes how much further we can push...

Get to Know Coach Aimee!

by Aimee Wojtowecz My journey with nutrition has been a long and complicated road; a journey that I am sure so many of you are familiar with. I distinctly remember being on my first diet at age 8. Which as you can imagine set me up for a lifetime of struggling with my...

It’s OK If It’s Not Always Fun

by Michael Plank I had a parenting epiphany with my 6-year-old. We were on a hike (which ended up being about 3x harder and longer than I expected; sorry, kid!). About 2/3 of the way through, he started complaining, and then he got sad because he was tripping over...

How to Bust Through Plateaus

by Jess Pino-Goodspeed Let’s face it. In the world of nutrition & fitness, the word “plateau” has a bad rap. In essence, it suggests a lack of progress, stagnancy, a sign of something going wrong. Sure, it’s frustrating to go from seeing improvements & changes...

Get to Know Coach Jess S!

by Jess Schneible When I first started at UPCF I had no clue what CrossFit was. All I knew is that I wanted to get into shape and be able to live a long healthy life. I aspire to be as fit as I am now at 80 years old. I remember being scared to walk into the gym for...

3 Underrated Fitness Tips

by Michael Plank There are no shortage of fitness tips out there: warm-up, cool down, stretch, eat kale, track calories, workout all the time, etc, etc, etc. All those tips can be hard to sort through. These are a few of our go-to tips. They're kind of boring, pretty...

Progress Is Not Linear

by Michael Plank I don't know how many times I've drawn seen and drawn this graph, but it's been a lot! Most of those times have been for myself. Next week we start our 3-week Level Method Assessment cycle at our gym. This is a fantastic tool we use to check in on our...

When to Modify Your Training

by Michael Plank   If you're the kind of person who does CrossFit, chances are really good that you're also the kind of person who has some degree of comfort with discomfort. CrossFit reinforces that. We talk all the time about pushing through barriers, about...

Cultivating Stillness

by Michael Plank   In our gym, we use the Level Method Map of Athletic Progression - it's a tremendous tool to help our members chart a path to lifelong general fitness. It shows us our strengths, it shows us where we could use some more work, and it gives us a...

The Cost of Success

by Aimee Wojtowecz In the world of CrossFit we often measure our success through PR’s; ever heavier lifts, faster workout times, 6-pack abs, but do we ever stop to think about what this might be costing us? When our singular focus becomes how much further we can push...