What Works for You?

Context can be hard. It can be difficult to come to the realization that working out, eating well, and taking care of others is a pretty universal endeavor. Aside from some small biological factors, humans consume and burn calories, build lean tissue, and improve cardiorespiratory function in pretty much the same way.

But, you have to find what works for you.

This is the hard part – the emotional aspect of being healthy. What do you eat when you’re stressed? How do you sleep? Do you struggle with creating a consistent schedule? Are you disorganized?

The emotional self-reflection is where healthy habits stick. Truthfully, there’s no “better workout” than any other workout. No workout routine will cause you to burn – or not burn – considerably more calories than another. No workout routine will finally “give you abs.”

So when we say “find what works for you” what we’re really talking about is your emotional landscape and habit formation. Find the food habits that work for you, then find a workout routine that’s fun. Find healthy ways to manage stress, then find a workout routine that’s engaging. Find a way to prioritize yourself, then find a workout routine that you’ll stick to.

The Hill: February Newsletter

Announcements

SURVIVOR SATURDAY:

Saturday, February 11th
11am – Noon
For more info: http://crossfitmemorialhill.com/survivor-saturday
(There will be 9am Class, Open Gym 9am-11am and then Open Gym is over at 11am.)

 

SELF DEFENSE TRAINING WITH JAY FLEER:

Sunday, February 26th
10am – Noon
(There will be no CrossFit class this morning.)
Please RSVP at: https://facebook.com/events/1206789569407426/

 

2017 OPEN SEASON FRIDAY NIGHT LIGHTS

Every Friday Feb 23rd-Mar 27th
5pm-7pm
Learn More >

 

 

HOW CAN I FIND THE WOD FOR TOMORROW?

WODs can be found here: http://crossfitmemorialhill.com/wod

 

EXTRA WORK:

We realize that sometimes you may want to do just a little extra. Formerly known as our “Competitor’s Training,” we offer Extra Work for those of you that would like to add some lifting, extra gymnastics skills, or another burner WOD to your day’s programming. So instead of scouring the inter-webs for programs that may or may not fit into your daily work, we’re providing some extra work that will give you a nice little strength/skill addition to your daily WODs without hindering your #gainz.

 

February’s Featured Athlete

Jake Kliewer

 

“Thank you to the owners and coaches for always striving to have the best gym in KC.” 

Lover of power cleans, muscle-ups, Chipotle and Kayla, get to know this month’s Featured Athlete!

GET TO KNOW JAKE >

 

From the Coach’s Corner

Tonos Radio: | Quesadilla Food Prep

What’s the best diet change to see improved body composition? Listen to this podcast and find out!  [Subscribe on iTunes]

 

HAVE A LISTEN >

“What is Confidence?”

Confidence may be closer than you think…

 

          CONTINUE READING THE ARTICLE >

2017 Open Season

The CrossFit Games Open is just around the corner! For those who are new to The Hill, we use the CrossFit Open season to plan our year’s programming, see how we’ve improved from last year, and – most importantly – to have a lot of fun on Friday nights.

REGISTER FOR THE OPEN HERE>

For the Open this year, we’ll be doing Friday Night Lights. Every Friday for 5 weeks we’ll come together and throw down on the week’s Open workouts. Each week we’ll have prizes for different levels of competition.

  • You must be present on Friday Night to qualify for a prize.
  • Heats will run from 5pm-7pm every Friday between Feb 23rd – Mar 27th
  • **Please note we will still be doing the Open workouts in every class on Fridays**

What Level Should I Choose?

Below are some example workouts in each level. Select the level that is the most difficult version of the workout that you could complete.

Please note: if there is 1 movement out of them all that you cannot complete (i.e. muscle-ups), but you would put up competitive scores without those movements, please select the more difficult level and we’ll come up with a challenging alternative to that movement.

But, this is a GREAT opportunity to pick up that 1 skill you need to complete the following workouts:

Rx Example Workout:

7 muscle-ups

50 wall-ball shots

100 double-unders

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

10 Toes-to-Bar

Scaled Example Workout:

50 wall-ball shots

200 single-unders

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

6 Knee Raises

 

Competition Schedule:

Week 1

Scaled Teams – 1 Male/1 Female

Week 2

Rx Teams – 1 Male/1 Female

Week 3

Age 35+ Individual – prizes for top male/top female

Week 4

Scaled Individuals – prize for top male and top female

Week 5

Rx Individuals – prize for top male and top female

**On week 5 we will also have an Open Season wrap-up party with food and drinks**

February Featured Athlete: Jake Kliewer

jake-kliewer1

Lover of power cleans, muscle-ups, Chipotle and Kayla, get to know this month’s Featured Athlete!

Jake has a strong work ethic, is hungry to improve and consistently brings his A game to the gym. Be sure to give him a high five and share some encouragement with him on the whiteboard.

 

 

 

1. What’s your athletic background?

Soccer, basketball and cross country into and through high school. Then played collegiate soccer at the Div II and Div III levels.

2. What was your first experience with CF?

CrossFit Omaha, and may have puked after my first intro workout of box jumps, prowler pushes and sit-ups.  Started from a friend’s recommendation and seeing the 2012 Games on TV.

3. When did you start CF?

Jan 2013 (CrossFit Omaha).

4. Why did you choose CrossFit Memorial Hill?

When I moved to KC, I visited a few gyms before deciding. Chose Memorial Hill because of the space, equipment, amenities, flexible options with open gym and of course, the welcoming members and coaches.

5. What keeps you coming back?

Friends I’ve made over the past 2.5 years, challenging workouts and the owners’ dedication to make continual improvements and make it the best gym in the KC area.

6. Why do you live in KC and how do you like to spend your free time?

Moved to KC in June 2014 for work.  Work at Burns & McDonnell as a mechanical engineer.  Spend quite a bit of my free time at the gym but other than that with my fiance Kayla (currently planning our wedding) and hanging out with friends.

7. What do you like about KC?

KC is my favorite city I’ve lived in so far (out of Omaha, Rolla, Cleveland). I like the small big city atmosphere, where I am still only 20 min from all activities and that it has lots to offer in terms of sporting events and things constantly going on but don’t have to deal with bad traffic etc.

8. What are one or two improvements you have seen in your life since starting CF?

Physical improvements have been nice. I’ve gained almost 20 lbs of muscle since starting and love the feeling of lifting heavy weights and going for PR’s. Had always strayed away from lifting anything heavy after having back surgery in high school, but CrossFit has taught me it can still be done safely.  It has also helped provide balance in my life and is a great way to get my mind off work and other stresses.

9. What are your goals for 2017?

Finally learn how to handstand walk and to enjoy it more and not take it too seriously all of the time.

10. What would you say to someone thinking about starting CF?

To just jump in and try it, not to worry about what other people are doing because everyone started with the basics.  It’s been the best workout program I’ve ever done.

11. What’s your favorite & least favorite CF movement?

Favorite: Power cleans & muscle-ups

Least favorite: burpees & hspu

12. What’s your favorite cheat meal?

More so favorite meal in general: Chipotle

13. Anything else you would like to share with The Hill family?

Kayla and I will be adding the newest gym dog next week: Oakley the golden retriever. Also, a thank you to the owners and coaches for always striving to have the best gym in KC and make improvements, add equipment etc.