Newsletter: March 2018

December Newsletter

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December 2017

INDIVIDUAL

PROGRAM

DESIGN IS HERE.

LEARN MORE

COMMUNITY

COMMITMENT

RESULTS

DECEMBER

PODCASTS

“Tell me and I forget, teach me and I may remember, involve me and I learn.”
-Benjamin Franklin

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A MODEL FOR BEHAVIOR CHANGE, SWEAT SUIT FAT LOSS, AND CHECKING OUR BIAS

We open the show with a discussion around a new model for behavior change from Ken Wilber. Next we look at a study of weight loss results from a “sweat suit.” The findings are surprisingly compelling despite our knee-jerk BS reaction. We wrap up talking about our biases as it relates to heat training and the sweat suit and the importance of recognizing bias when it comes to interacting with science.

Listen
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YOU CAN’T FORCE

YOUR DOG

TO POOP

Some of the topics discussed in this episode include…

-Taking responsibility for your body

-Scanny reviews: “Ingrid Goes West”  light of our discussion about discomfort.

-Does cash for working out work?

-What types of gyms have the most people going on a weekly basis?

-Scanny-ism: You can’t force your dog to poop.

Listen
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|RE|set Class

Coach Mindy still has room for you in her |Re|Set Class! EveryThursday at 5pm, each class focuses on a particular movement or body part. Ensure that you’re moving well for the long term with this mid-week recovery session.

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Use Your Coach

The Holidays are a tough time to keep consistency.

Click below to schedule a time to sit down 1-on-1 with your Crew Captain.

SCHEDULE
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Traveling for the holidays?

We’ve got you covered.

Click below to find travel WODs. 

BOOM

Rich Wood is our December 2017 Featured Athlete!

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We appreciate that Rich is super hardworking, consistent & coachable.

And we are so glad he is a part of our CrossFit Memorial Hill family.

Let’s get to know a little more about Rich!

What’s your athletic background? I am a lifetime long distance runner that has completed over 15 half marathons and 2 marathons.  However, I have never included a serious weightlifting program in my training routine.

What was your first experience with CF?  I discovered cross fit by observing classes at Memorial Hill.  I had…

Read Interview

FROM THE COACH’S CORNER

BLOG POST

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CrossFit – the Good, the Bad, and the Ugly

When our athletes re-locate from Kansas City, I have the bittersweet pleasure of helping them find new CrossFit homes. Each time I do so, it’s a reminder that no two CrossFit Affiliates are alike. That’s my favorite part about the affiliate model. One may choose to do yoga after every Workout Of the Day (WOD) while the other could program bicep curls everyday.

The affiliate model is also precarious because it makes critique of the CrossFit training methodology incredibly difficult. Putting “CrossFit” in your blog headline almost guarantees a flurry of click-bait activity. With even a rudimentary understanding of the affiliate model, most people would realize that a criticism of methodology is a fruitless exercise.

But, I also believe that no methodology is – or should be – above reproach. For that reason, I’d like to offer up a critique of the methodology’s various interpretations. After all, a fair critique of methodology would require over 13,000 unique critiques to account for the over 13,000 unique interpretations. It would be absurd to state “Personal Training is bad,” right? Are there bad personal trainers? Sure. Are there great personal trainers? You bet.

Let’s take a look at some of the most popular click-bait titles and parse out best – and worst – practices.

Critique – Working out for time is dangerous.

THE UGLY – Going to the gym everyday to complete a soul-crushing workout as fast as you…

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“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
― Simon Sinek

Meet With Your Coach.

Did you know that TheHillKC members can meet with your AMP Crew Captains during their weekly open office hours?

Stay engaged. Reach your goals:

Whether you just need to chat, want to start working toward a new skill, or have some questions – your coaches are here for you!

Schedule

November Newsletter

NOVEMBER

ANNOUNCEMENTS

“The greatness of a community is most accurately measured by the compassionate actions of its members.”
-Coretta Scott King

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Chalk Up for Burpees – A Veteran’s Day Event

All classes on Friday, Nov. 10th will participate in a workout to honor our nation’s heroes.

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The Hill Turns 5!

Join us as we celebrate our 5th anniversary at Chicken N Pickle. We’ll have indoor and outdoor social area and three indoor courts from 3:30pm-6:30pm. Friends, family, and kids are all welcome!

RSVP HERE
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Thanksgiving Schedule

VIEW HOURS

FROM THE COACH’S CORNER

PODCASTS

“The more I live, the more I learn. The more I learn, the more I realize, the less I know.”

-Michael Legrand

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DEALING WITH STRESS, INCREASING RANGE OF MOTION, AND DEPRESSION LINKED TO VEGETARIANISM

We focus on two different barriers people most often experience – motivation and stress/time management.

Listen
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VO2 MAX, STRETCHING, AND THOUGHTS ON BARIATRIC SURGERY

We tackle some tough listener questions. Does stretching actually do anything to improve functional range of motion? What is a better alternative? Does having someone “stretch you out” help at all?

Listen

November Featured Athlete

Paige Witter

Squats, Time with Fiancé Garrett, & PB Ice Cream are just a few of her favorite things.

“There are so many things that keep me coming back. To name a few-

1: The amazing staff and members of Memorial Hill, everyone is so friendly and inspiring.  2: …it has become something I look forward to doing everyday.  3: It’s sometimes the only place I see Garrett in a day…  4: It pushes me to be a better athlete everyday…”

We love the consistent hard work Paige brings into the gym, especially since she probably has the most crazy work schedule of anyone! You work hard on achieving new skills and always have a great attitude.

Read Interview

FROM THE COACH’S CORNER

BLOG POST

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Feel the Fear and Do It Anyway

Athlete Christi Crumpecker shares how to BULLET PROOF your workout routine by stetting achievable goals, allowing for pain & joy and finding your tribe, to name a few. Like Chisti, you help make CrossFit Memorial Hill such an incredible fitness tribe.

I keep this quote inside my front door. It’s my pep talk to myself before I leave for the day. Hanging in my bathroom:

 “In this house, we do difficult things”

On the back of my closet door, I’ve pasted some favorite movie lines that, while profanity-filled, reveal that courage is the reward for doing the thing you were scared to do.

I’m afraid of a lot of things, everyday. Big things, little things. Ones that scare you, too, and ones you’ve never thought of. As many of you know, I struggle with chronic depression and anxiety that sometimes leave me paralyzed with grief and worry. They have kept me out of the gym for months at a time, made medical training a struggle, and strained many of my relationships. Last fall and winter were difficult; I gave in to overwork and stopped maintaining my healthy practices…

Read More

Meet With Your Coach.

Did you know that TheHillKC members can meet with your AMP Crew Captains during their weekly open office hours?

Stay engaged. Reach your goals:

Whether you just need to chat, want to start working toward a new skill, or have some questions – your coaches are here for you!

Schedule

October Member Updates

 

ANNOUNCEMENTS

“The greatness of a community is most accurately measured by the compassionate actions of its members.”
-Coretta Scott King

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|re|Set

A weekly mobility, corrective movement, and recovery course. Thursdays @ 5pm

Read More

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Reps+Sets

A functional physique course with a focus on nutrition for body composition – FULL.

Read More

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Legends

A class for athletes age 60+ on Tues/Thurs at 9am. Free for all of October.

Read More

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October Featured Athlete

Bob Hamilton

Lover of cleans, reading, and Stroud’s cinnamon rolls!

Get to know Bob:

Be sure to give him a high-five when you see him next!

Read More

BUILD: Functional Fitness for Cancer Survivors

NOW MORE BUILD TIMES!

Join us for FIVE classes of BUILD each week!

Tuesday/Thursday 4:45pm & 6:00pm

Saturdays 8:00am

Learn More

FROM THE COACH’S CORNER

PODCASTS

“The more I live, the more I learn. The more I learn, the more I realize, the less I know.”

-Michael Legrand

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A FOOD-PREPPER’S GUIDE TO THE GALAXY

Learn about how to prepare healthy foods on a budget. Be aware: there’s a difference between “Health Food” and Healthy Food.

Listen
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HOW TO BUILD “TONED” MUSCLES, MISERY MCMANSION, AND SENSATIONAL HEADLINES

Is there a difference between lifting for “tone” and lifting for “bulk”?

Listen

FROM THE COACH’S CORNER

BLOG POST

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CrossFit is scary. Good – it should be.

I received another “CrossFit makes me nervous…” message on our website the other day. Like, for the 10,000th time. I try to put on my empathy hat each time I receive that message over and over and over and… well you get the idea. I’ve addressed the “CrossFit is scary and expensive” comment so many times that I’ve built out a whole slew of canned automated responses on various apps. You know, the typical points…

Read More

Meet With Your Coach.

Did you know that TheHillKC members can meet with your AMP Crew Captains during their weekly open office hours?

Stay engaged. Reach your goals:

Whether you just need to chat, want to start working toward a new skill, or have some questions – your coaches are here for you!

Schedule

September Member Update

Announcements

THIS SATURDAY11am – SURVIVOR SATUDAY: 
Save your spot today for this free class for cancer survivors, family, caregivers, and health providers. (Open gym will be 10-11am.)

STRENGTH CYCLE:
Ready to get some gainz?! Join our eight week strength cycle. Workouts will be posted on Mondays and Thursdays and can be completed in open gym. Grab a friend and get swole!

NEW SCHEDULE:
Class times changed on September 5th.  Check out the new schedule here!

Did You Know…

ALL APPAREL IS 50% OFF!
Grab a t-shirt, tank or hoodie today

 

FREE NUTRITION CONSULTATION:
Have you met with Kim to have your free one-on-one nutrition consultation yet? Nutrition plays a huge role in your fitness journey! Sign up today and start getting those gainz you’ve been looking for.

 

Coming Up

“LEGENDS” PROGRAM:
Know someone who is 60+ and desires improved mobility and quality of life? This free 4 week program is being championed by the fabulous Coach Bri and starts in October. Pass on this info!

 

September‘s Featured Athlete

Hollie Siegel

Get to know this hard working and mad skill aquiring lady!!

Q: What would you say to someone thinking about starting CrossFit?
A: “Just do it, you will be so happy! It may seem intimidating at first, but you will gain mad skills, accomplish more than you could ever imagine, and be part of something greater than yourself.”

GET TO KNOW HOLLIE >

From the Coach’s Corner

Tonos Radio: Ep 61 | Making Sustainability Sexy, Earl Grey, and Carbs Are Cool

We discuss Star Trek, to carbs, to Bob Dylan, to sustainability.  [Subscribe on iTunes]

 

HAVE A LISTEN >

Mobility- Keep it simple!

Just 10 minutes a day will up your mobility game big time!

 

The Hill: July Newsletter

Announcements

Want a free case of FitAID, RXBAR, or a T-Shirt?

 

 

Update your address and profile picture in Pike13 (the system we log into for class) before noon on Saturday, July 29th and email caitlin@thehillkc.com to let me know to enter a drawing for a FREE case of FitAid, RxBars, or a T-shirt!

NEW SPECIALTY COURSE
On the heels of our popular “Buns n’ Guns” and “Swole Patrol” we’ll be having another 6-weeks of Olympic Weightlifting and Strength. This is included in all Unlimited Memberships and limited to 15 participants.

SIGN UP NOW>

July’s Featured Athlete

Denise Johnson

Get to know this fabulous BUILD lady!

Q: What keeps you coming back?
A: “Sweat and smiles. We all leave CrossFit Memorial Hill sweating, but I always feel more energized and can move more easily than when I came in.”

GET TO KNOW DENISE >

From the Coach’s Corner

Tonos Radio: Ep 55 | Losing Fat Is Simpler Than You Think

Small, incremental, sustainable change is powerful! [Subscribe on iTunes]

 

 

I Started Working Out Less and This Happened…

“Better is always better.” Check out Scanny’s transformation in the last year…

          CONTINUE READING THE ARTICLE >

The Hill: June Newsletter

Announcements

ANNUAL POOL PARTY!

Saturday, June 24th at 2:00pm
Join us for a fabulous time at Craig’s house! RSVP here.

 

NEW SPECIALTY COURSES:
With the start of our two new specialty courses, we are expecting the strength-o-meter to explode off the charts! We still have a few spots left in Swole Patrole. If you are interested in joining the patrole, sign up here!

 

NEW SCHEDULE FOR SUNDAYS:
Open Gym-
Sundays are now Open Gym 10:00-11:00am!

 

Mobility & Recovery Sundays-
Join us 10:30-11:00am for a fun ROMWOD mobility sesh.

 

 

June’s Featured Athlete

Alex Clouse

 

“Right after joining CrossFit Memorial Hill, I learned that I can back squat a person!”
Lover of Back Squats, Butterfly Pull-Ups, Gyros, and Kiefer, get to know this month’s Featured Athelete!
GET TO KNOW ALEX >

 

 

From the Coach’s Corner

Tonos Radio: Ep 48 | Are You Ready to Ramp up Your Training?

The bulk of this show centers around the best listener question we’ve had yet. Enjoy! [Subscribe on iTunes]

HAVE A LISTEN >

Are You Making These 5 Common but Costly Workout Mistakes?

Check out this helpful list, make a slight course correction, and start seeing the improvements you want!

          CONTINUE READING THE ARTICLE >

The Hill: May Newsletter

Announcements

MEMORIAL DAY WEEKEND SCHEDULE:

Friday, May 26th – No 5:30pm class

Friday, May 26th – Pre-Murph Potluck 5:00 – 7:00pm

  • We’ll have the grill going and do a brief on Murph options
  • BYOeverything – drinks, food to share, and meat to throw on the grill
  • Friends, Family, Kids welcome. No dogs please.

Saturday, May 27th – Memorial Day Murph 10:00am

Monday, May 29th – Closed for Memorial Day

 

TWO NEW SPECIALTY COURSES:

Buns N’ Guns-
Starting May 31st and running Mondays & Wednesdays, this is a glute and toning focused lifting class for ladies only geared toward hypertrophy training.

Swole Patrole-
Starting May 30th and running Tuesdays & Fridays, this is an hour-long bro sesh with plenty of bench press, curls, and heavy lifting.

These classes are going to be LIT… reserve your spot today!

 

FREE NUTRITION SEMINAR:

Saturday, May 20th
Learn how to use food for performance, improved body composition, and feeling better. Register today for this free, fun, and informative class!

 

 

May’s Featured Athlete

Kimiko Gilmore

CrossFit makes me feel powerful. I have a better understanding of what I am capable of and I don’t say, “I can’t” any more I say, “I can’t YET!”

Assistant City Manager, lover of deadlifts, and eater of gourmet grilled cheese sandwiches, meet this month’s Featured Athlete!

GET TO KNOW KIMIKO >

 

 

From the Coach’s Corner

Tonos Radio: Ep 43 | Standing Desks, Stretching Disputes, and Hormones

Who should use a standing desk and is stretching helpful?  [Subscribe on iTunes]

 

I Don’t Care About Your Goals

“I don’t care about your goals because achieving your goals will not make you happy. What will make you happy?…”

The Hill: March Newsletter

Announcements

FRIDAY NIGHT LIGHTS:
Join us every Friday night 5-7pm to do that week’s Open workout with your friends!
Learn More >

OPEN WRAP-UP PARTY:
Come out Friday, March 24th to celebrate with Rico’s tacos!

JOURNALS & WORKOUT TRACKING:
Start tracking those PR’s today. Pick up a journal or get access to Beyond the Whiteboard workout tracking for just $15!

SKILL SESSIONS:
With the Open in full swing, you may find that you have some skills you want to get extra help on. Grab a coach and ask them about scheduling a skill session today!

 

 

March’s Featured Athlete

Natalie Dees

“Everyone at The Hill makes it fun to push yourself mentally and physically and I love that you all provide a fantastic place for us all to come and just be better people all around.”

Lover of Top Golf, patio drinks and Olympic lifts, meet our newest intern and this month’s Featured Athlete!

GET TO KNOW NATALIE >

 

 

From the Coach’s Corner

Tonos Radio: Calorie Bomb

Learn some sustainable strategies for maintaining a reasonable caloric intake! [Subscribe on iTunes]

 

“What Works for You?”

Enjoy the process of finding out what works for you…

CONTINUE READING THE ARTICLE >

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 >