Game Time!

OK boys and girls, the time is at hand – The 2012 Reebok CrossFit Open is upon us. This is what your fearless team has been getting you ready for and we are calling all hands on deck. No matter your ability, skill level, weakness or strengths, we are asking and urging for full participation from the whole family. We are stronger and stand a much better chance with everyone behind us.

So what does this mean for each one of you?

It means we are asking very little of you. Go online and register yourself as a participant in the 2012 Reebok CrossFit Open ( Once created, on the left side of the profile you will see tabs for “add your affiliate” and “join a team.” The cost for the open competition is $20 person which went up unexpectedly, yet not surprisingly, since last year. We are hoping for full participation in the open so to offset the cost for every person that signs up you will get a $10 gift certificate for the 215 store.

Starting February 25th all you will have to do is come in each saturday and participate as a group in the open workout for that day. Just another workout. There will be a total of five workouts to do. If,  for some reason, you can not make it on Saturday, talk to one of the coaches and you can make up that week’s workout at another time.

In-House Competition

Our next competition and last one before the open is this Saturday starting at 9am. It should last about two hours and is sure to be a good one. We are going to have two divisions so please encourage everyone to come. The more people that participate the better. Its OK if you can’t do a pull-up or everything prescribed yet. We will still have plenty of competition for the scale division.


Our next on-ramp starts this Wednesday at 6:30p. We have a few spots left and this is our last month at the reduced cost for the program. If you have not signed up yet, or know someone who was thinking about it, get them in here today or tomorrow.

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CrossFit Open Training

Great job everyone with the first two weeks on this training cycle as we prep for the CrossFit Open Competition. Keep it up on those strength/skill days, these will be beneficial to your development. Keep hitting those workouts hard, especially with the energy system work (work:rest), your coaches have a plan for you…

Many of you are still dealing with weaknesses in certain areas. While everyone has been working really hard with what we have programed for you on skill days, remember that these are the areas we deem important based on the needs of the open and the overall community standings. If you have something that you really want to improve on come in early, pull a coach aside and ask them how to do it. From there, GET AFTER IT! Come in 15-20 minutes early and work on those areas.

Also, give us some feedback… how have you felt the last two weeks? What else do you want to work on? Tell us below!

Upcoming Events / Seminars / Clinics

Starting in two weeks we will be running clinics on Sundays. These clinics will focus on different areas, changing in each week.  Some of the different types of clinics we will be having are mobility, competition skills, gymnastics, and so on…. These days will not be W.O.D. based but rather skills based looking to improve your proficiency in specific movements.  Make sure to check the event calendar for these upcoming events as well as the date of our next in-house competition.

Last Call for Grass-Fed Beef!

The cow has been ordered and will be delivered to our gym next Wednesday 1/25/12
(subject to change) and there are still two 1/8 shares up for grabs. If you need a bit more
convincing, please refer to my FAQ below. Also, please don’t forget to check out Philly
Cowshare’s FAQ too

This seems really expensive. How can I justify the price tag?

You are receiving 43lbs of grass-fed, hormone and antibiotic free, dry aged beef for
$7.63/lb. For comparison purposes if you went to Whole Foods the other day you would have paid $8/lb for grass-fed ground beef. If you were to try to price these cuts of meat a la carte I guarantee you will not be able to find a better price for this quality product in this area. If you do, Perrin will do 1,000 burpees and eat a stick of butter… Seriously.

I don’t have enough freezer space.
Perrin does and she has offered to hold as much of your share for as long as you need her to. “Boom” – Perrin.

I am still not convinced. I want to learn more about the health benefits of grass-fed over grain fed beef.
I thought you’d never ask

Any more questions? Email [email protected], ask her in person, call her,
or message her on Facebook.

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Welcome to CrossFit215.COM 3.0!

As you may have noticed, our new site launched yesterday… Welcome to 3.0!! We have made some great improvements  that we hope will make your online experience better as well as increase traffic on the site within our community and beyond.

For our current members, there are still a few things we are still debugging. At the top of the home page we will put a direct link to MindBody to help you register for class. Our strength cycle is still being updated and will be up shortly – apologies for the delay. Meanwhile please keep this link in your bookmarks (Mindbody) and use it to register for class prior to each time you come in. To let you know about some of our new features… lets start with the best… our WOD Blog has a comment section to it. Please post your scores and comments to the workouts here each day. The intention is to help get people excited, nervous, or eager for whats to come that day. We also have our Nutrition Blog under the Blog tab at the top. We are debugging a filter issue right now but shortly the nutrition post will only be present there. To see the latest nutrition post Click Here.

Our Next On-Ramp Class starts February 6th. January will be the last month we will be having our On-Ramp special ($175). Don’t forget – refer a friend and save money of your membership!

Membership Options
CrossFit 215 has changed their membership options for 2012. To see the full change, click here. In order to keep up with and fulfill the growing needs of our community, we are now providing ways to save money on membership. This change means that 215 will be able to start adding more services a la carte.  This will include skills clinics, rowing clinics, Olympic Lifting Seminars, etc…

Nutrition Challenge Blog…

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Philly Cowshare

We are well into the first week of our Whole Foods Challenge and would like to offer an opportunity to purchase some high quality food to assist you on your nutrition journey. I am arranging an order with Philly Cowshare to deliver grass-fed, antibiotic and hormone-free beef. If you are not familiar with Philly Cowshare check out their FAQ. Grass-fed beef has many health benefits including its richness in omega-3s. I have personally ordered from Philly Cowshare before and can tell you they deliver a high quality product. All cuts of beef are individually flash frozen and vacuum sealed for freshness.

If you are interested in ordering the minimum order size is an 1/8 of a cow which includes 43 lbs. of dry-aged, grass-fed beef. Roasts are between 2–3 lbs. and steaks are 1-inch thick.

  • 3 Delmonico Steaks
  • 2 T-Bone Steaks
  • 1 Porterhouse Steaks
  • 2 Ranch Steaks
  • 1 Sirloin Steak
  • 1 Flat Iron Steak
  • 1 London Broil
  • 1 Rump Roast
  • 1 of the following cuts (Mock Tender, Petite Tender, Tri Tip, or Flank Steak)
  • 1 Chuck Roast
  • 2 packages Chipsteak
  • 2 packages of Cubed Beef
  • 1 Osso Bucco-style Soup Bone

The package also includes ground beef and 4 oz. beef patties to make a 43 lb. package.

I have arranged a price of $2,624 for the entire cow which comes out to $328 per 1/8. This price is is cheaper then what they advertise on their website, so take advantage of it! If there is enough interest to buy an entire cow by this Friday we can have a delivery made to 215 on Jan 18th. Otherwise the delivery will be made on Jan 25th or Feb 1st. Please let me know if you are interested by posting to comments with your name and order size (1/8 share (43lbs) = $328, 1/4 share (86lbs) = $656, 1/2 share (172lbs) = $1,312).

If you have any questions please feel free to email me at [email protected]

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Welcome to 2012!

Pound for pound, watch out for this kid…


Whole Foods Challenge

Our 2012 Whole Foods Challenge has officially kicked off today. How’s it going so far…? For some of you, this may not be your first challenge. I encourage those who are more experienced with their dialing in their nutrition to take it to a higher level this time. For all of you first timers – good luck! Remember, we are here with you the whole way. By the end of the week the Nutrition Blog will go live. This blog will be dedicated to this challenge for the next 30 days. After the challenge is over the blog will become a place for you obtain more information on nutrition and lifestyle. For those of you who missed the nutritional seminar, we have a web version available – email me for details.. Your books are at 215 ready for you to pick them up. Don’t forget that you can email me if you want to set-up your one-on-one in order for us to take body measurements and discuss lifestyle aspects of your next 30 days.


The nutritional blog will turn on by the end of the this week, but here is your first Whole Foods blog to look get you going… read more. Post questions or comments below in today’s blog comments.

New Strength Cycle

On February 22nd the 2012 Reebok CrossFit Open will begin. The open will consist of 5 weeks of workouts designed to establish who is qualified to compete at the regional level. Regardless of your skill level, we are encouraging FULL participation this year. We feel that having a goal to train for might be the catalyst a lot of you need right now to take your fitness to the next level.  With that in mind, today we are starting a strength and programming cycle designed to help you succeed in the Open Competition. The strength aspect of this cycle and workout types will be posted online from now until the end of the Open. You will notice a new viral face of 215 by the end of the week the strength cycle will be there.


Sweatshirt Orders

We are ready to place our sweatshirt orders and at this time we have about a dozen people confirmed. Some of the people we talked to were before we got the female test size in and there was a lot of “order me a shirt” in passing. In order to make sure we do not miss anyone or mess up anyone’s orders, we have put taking orders online. Whether you have spoken with Morgan or not, please go on Mindbody (click here) and place your order. The shirts are under products.

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Why Competition Brings Out the Best In Us

Written by Perrin Behr

This past weekend I witnessed many inspirational moments that will forever resonate in my memory. This was my first competition as an individual athlete in my short CrossFit career, and the days leading up to the event were extremely stressful as I tried to prepare myself mentally and physically. I have been dealing with some nagging back and shoulder injuries recently, therefore my confidence felt a bit depleted, but with so much support from friends and the 215 community, I tried not to let these doubts bring down my spirits. The entire day from start to finish was completely eye opening. The athletic performances displayed only validated my opinion of how strong and supportive the CrossFit community is. It is not everyday you get to observe a group of individuals from all different walks of life coming together and giving it their all.

As a spectator, there were a few particular standout performances that I found myself gravitating towards. I watched a 13 year-old female competitor fly through double unders, clear box jump with ease, and string kipping pull ups together like she had been doing them for years. All I could think of was, “wouldn’t it have been great if I discovered CrossFit at her age?” I also met another athlete who was the heaviest individual participating. He didn’t let his size discourage him and pushed through every workout. These individuals are the perfect example of what CrossFit is about – turning an athlete into a competitor. I believe too many of us have this misconception that you can only compete if you look like the athletes who qualify for the games. The reality is that anyone can compete. These two competitors could not be more different in physical stature, but so similar in their goals. It wasn’t about winning the competition – it was about doing their best, pushing their own limits, and celebrating their achievements. As the day continued on, I persevered through some grueling workouts and ended up finishing in the top 10 out of 32 women. Overall, I was pleased with my performance. I don’t believe a lot of the programming complimented my strengths, but I know I gave my best that day.

After the competition ended and the scores had been tallied, I made a remark to my fellow competitor about how I did not think I would compete again as an individual – this was simply too much pressure. Team competitions were more up my alley because you are less vulnerable to failure. Clearly, I had not quite absorbed everything there was to learn about my experience yet. This fellow competitor, who also happens to be someone I deeply admire as an athlete, said something very important. She reminded me that individual competition requires a different level of mental fortitude. There is no hiding behind your team. My weaknesses may be exposed, but it is then that I will be forced to learn humility and acceptance.

After I let this sink in for a while my true reflections from the day came to fruition. Competition brings out the best in us because it forces us to face our fears. There is no hiding. There are no excuses. I cannot simulate the environment of a real competition in my everyday training. Entering a competition requires a higher degree of courage and strength. In the end, I learned how it felt to challenge my body and mind to their fullest potential. I learned where my strengths and weaknesses lie, and how to cope with the outcomes. All of these things are important to experience if you want to grow as an athlete and a person.

Lastly, I read a blog article a while back about an athlete who was relatively new to CrossFit but wanted to compete in the 2011 Games Open. He shared many of the same insecurities I have about competition. Before the open began he made a list of ten reasons he should compete. I was inspired to write my own list.

Top 10 Reasons I Should Compete

  1. I love CrossFit. It is FUN. I am blessed to have the ability to do this.
  2. Challenging yourself is healthy, therapeutic and necessary.
  3. I compete to get better. If I’m not competing against individuals who are better then me then I’m not growing as an athlete.
  4. When I can learn to push my physical limits, I can push through other areas of my life.
  5. So I can say, “I competed as an individual.” Not a team. Just me and only me.
  6. I will prove to myself that I am a worthy competitor.
  7. I want to inspire and be inspired.
  8. Competition scares me, therefore I should compete.
  9. Because I doubt myself, but when I show up tomorrow I going to kick my doubts in the a$$
  10. I want to be able to say, “I gave my best today.”

I highly encourage anyone and everyone to compete in something at least once in their lifetime. It doesn’t have to be CrossFit, but there are so many wonderful opportunities to participate in local competitions at every level. Go ahead, take the leap. What do you really have to lose?

“The greatest mistake you can make in life is to continually be afraid you will make one.” Elbert Hubbard

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Endurance WODs for the week

In the above picture, the athlete is a) attempting a pistol, b) break dancing, c) none of the above, or d) other? Please post answers to comments.

Endurance WODs
1]  2–5 x 800m w/ 3 min rest. Do 2 to 5 sets depending on your training requirement. If you can hold 4 or 5 at a   steady pace with required rest, do as many.

2] “Tabata”
+ Bike:  Use a Monarch ERG,
+ C2:Row 20:10×8
+ Run or use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

The Newsletter went out last night, if you did not receive it please 1] check your spam folder, 2] make sure [email protected] is added to your address book, and 3] contact Micah for a copy.

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