Coach's Blog

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...

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...

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...