Coach's Blog

7 Quick Things You Can Do Today To Build Momentum

by Aimee Wojtowecz You’re on your way! You have a goal in mind, you’re working hard to get there. It might be you’re working on something personal, like a fitness goal, or it might be you’re concentrating solely on your career right now. Whatever it is you’re working...

Get to Know Coach Alissa!

by Alissa Iantosca I’ve always dabbled with fitness.  In high school I was a cheerleader and participated in track & field.  I did long jump, shot put, and was a sprinter (Of course I was a sprinter. We all know how much I don’t like running long distances!)  In...

Member Spotlight: Robin W!

by Aimee Wojtowecz Meet Robin! Robin has been an Underwood Park CrossFit Nutrition client since April 2021 and a gym member of UPCF since 2017. She is an accountant and in all of her free time she trains for her mountain biking adventures! Robin loves to cheer on...

It’s Not All Uphill

by Michael Plank Seth Godin wrote a great book called The Dip. It talks about the fact that anything worth doing - anything that takes effort - will not be a linear progression. When you first start, everything will go great, but there will come a point where the...

5 Tips for Navigating Holiday Eating

by Aimee Wojtowecz We’re coming into the last two months of the year and you know what that means... Happy Holidays! Does the Holiday Season typically mean abandoning your health and fitness goals until January 1st? What if we told you that it’s possible to enjoy your...

It Doesn’t Matter Whether You Win or Lose

by Michael Plank "It doesn't matter whether you win or lose, it's how you play the game." Most of the time when we say that, we're trying to comfort a kid who's sad about the playground kickball game - something that doesn't matter, right? But what happens when...

Test Your Sources

by Aimee Wojtowecz You probably follow some social media influencers. On Facebook, Instagram or Tik Tok, there are countless people out there providing massive amounts of information; more information than any generation has ever had instant access to. Sometimes...

The Hidden Benefit of Masked Training

by Michael Plank Look, nobody gets excited about breathing heavy in a mask. When we first started masked training was when we first were permitted by the state to resume training indoors. As vaccine availability grew, we went to a policy where masks were optional for...

Meal Prep in 5 Easy Steps!

by Aimee Wojtowecz You know that being successful with your nutrition goals takes some planning and preparation but it often feels overwhelming to start. Here are 5 easy steps to start implementing some planning and preparation in your life! 1. Start with a plan Being...

Clear Your Head FAST

by Michael Plank If you've done CrossFit long enough, you've found moments where your mind works against you. You get panicky as you get out of breath. You despair as you think about how much of the workout is left. You are sure that you're going to fail the lift...

What if I fail??

by Michael Plank We are right in the middle of our 3-week Level Method Assessment cycle at our gym. This is a fantastic tool we use to check in on our fitness and see some measurable results to our training. Every time we do an assessment though, someone asks “What if...

The War on Fat

by Aimee Wojtowecz What causes more fear in the American language than the word FAT, that often misunderstood macronutrient? In the late 1970s, America’s fear of fat really took off. It started when senator George McGovern called a congressional hearing to discuss the...

Why “Bright Spots” Matter

by Michael Plank We do a thing in our private members' group each week that we call Bright Spot Fridays. It's an invitation to share "bright spots" - or highlights - from the week. People talk about new achievements they're proud of, or about going to dinner with...

Protein 101

by Aimee Wojtowecz This is part 2 of our intro to macronutrients series and this week we’re here to talk about protein. Everyone agrees we need “enough” protein, but what does that even mean?  First let’s talk about what protein is. Protein is considered an essential...

Go Slow to Go Fast

by Michael Plank Yesterday we wrapped up a 4-week Upper Body Push strength cycle. We spent this month working on barbell strict presses and yesterday we had the option of going for a new Personal Record or trying to level up in the Upper Body Push category on the...

How Do I Get Abs?

by Michael Plank You already have abs! They do the incredibly important work of supporting your trunk, protecting your spine, providing stability and balance, and protecting your organs. But you probably didn't come here for that first answer! What you probably mean...

Carbohydrates for Performance

by Aimee Wojtowecz A few blogs back I talked about macronutrients, calories and tracking. Let's get further into it! This will be part one of a three part series about macronutrients: what they are, why we need them, their impact on performance and recovery, and some...

The Magic Pill

by Michael Plank There's a whole lot in this day and age that we can get immediately, or dang-close to it. Things are becoming more convenient by the day. Grocery pick-up! Same-day delivery! It is a magical time to be alive. But when so much of what we want is...

Managing Injury

by Brittany Gillis Injuries can happen anywhere. They can come from a trauma to your body like a car accident, or even something as small as bending over to tie your shoe. Injuries have a broad spectrum of severity. Some are super easy to fix, and some require...

Macros: Yea or Nay?

by Aimee Wojtowecz IIFYM No it’s not some secret cult, it’s the acronym for the “If It Fits Your Macros” movement. The premise being that the path to health and fitness relies solely on counting macronutrients: weighing and measuring everything before it passes your...