9/18 Blog Post

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Post-Workout Nutrition Hacks!

Heavily research and forever proven as effective is the post-workout snack.  While there are many theories floating around out there, consistently considered the King of athletic nutrition is the Post-Workout.  So how do you grab this meal and do it right? Follow the next 5 steps and see how much better you start to feel or how quickly you recover!

Who:  Any athlete who has just finished a workout

What: A small meal or snack, consisting of a protein and carbohydrate

Where: Either at the gym or in your car on the way home

When: Within 30 minutes of finishing a workout

How:  It is completely up to the athlete’s preference.  An easy way to start is by grabbing a protein powder (that you will drink and is affordable) and a piece of fruit.  The protein begins cell repair as the fruit replenishes glycogen stores. The cool thing about placing your protein powder in water is that it immediately begins flushing the system of lactic acid and helps to reduce muscle soreness.  As the athlete begins to consume their post-workout snack consistently, they can begin experimenting with a more paleo post-workout or a more macros based workout! (Also, yes Fit-Aid counts, but you still need a protein!)

Try it out and see Coach Kate with questions!


Try this interval running workout from Coach Zach:

  • 5x1200m repeats with 3:00 rest between. Try to keep all efforts within a few seconds of each other.

Current Events

  • Flying Axes 9/22, details in the Event part of the FB group

  • Team Series starts this Wednesday 9/19 with the first set of workouts being released at 8PM on crossfitgames.com

  • Sweatshirt Order and Money due 9/28. Order form is on the Coaches desk

  • Please check if you’re membership is expiring! If you signed up for the 12 month membership when we changed prices that means you. You can let any coach know, or email us at info@ftwrightcrossfit.com


  • Check out this shoulder warmup that I have been implementing with some of my classes.

Grip Talk with Coach Zach


Ever wonder why a lot of people where those funny things on their hands during bar work?  Here's a breakdown from coach Zach on why to wear them and which grips he prefers.

"During regionals in 2017, one of the events featured 45 ring muscle ups. At the time, I hated gymnastic grips because they bunched up in my hand and they would never stay where I wanted them to, they were just uncomfortable. I finished the event but ended up with a rip in my hand the size of a silver dollar. Luckily for me, that was the last event of the weekend where grip was a major factor but from that point on, I realized that ripping my hands was not an option. I immediately committed to wearing grips for every possible gymnastic movement plus any movements that caused too much friction on my hands. My favorite grips to use are the 3-Hole Carbon Fiber Grips from Bear Komplex. The 3-Hole Grips give the most protection on my hand and the Carbon Fiber fabric really helps me stick to the pull-up bar for large sets especially on our Speal Bars at the gym. There’s a lot of gear that’s important to me in CrossFit but the one thing I’ll never forget is my grips."

  • To get your own pair of grips, head to www.bearkomplex.com
  • Use Code: "Zwatts" to get 10% off your order!

Coach Liz is off to the Games!

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CrossFit Games Info

  • Coach Liz will start competition on 8/1 
  • You can follow along with the CrossFit Games App, and you can even "follow" athletes on the app to see when they will be competing again.  
  • For information on how to watch the games check out games.crossfit.com

Performance Nutrition

We all see how often and how much Coach Liz works out, right?  But the even more in-depth part of her training has been her nutrition.  Over the past 4 months, Coach Kate and Liz have been perfecting a plan for the CrossFit Games.  First, Coach Liz made a commitment of eating strictly on plan.  No alcohol, no pizza.  Second, they went through almost 40 recipes, Liz tested them for ease of making, how they made her feel physically and how they made her feel in training.   As Ben Bergeron says, be prepared for the unknown and unknowable.  With this in mind, they tested different scenarios with snacks and timing, some of which made Coach Liz feel not so hot!  Once they compiled a list of recipes and snacks Liz wanted to repeat, Kate made her own list of foods that could be made ahead of time and taken to the CrossFit Games for the week, along with foods that made easily on-site in Madison. 

Now, we are in the final leg of the CrossFit Games season.  With her nutrition dialed in tightly, Coach Liz has been putting up numbers, and feeling healthy.  Liz has truly earned and honored her place CrossFit Games 2018.   Follow @Kg3Nutrition and @ftwrightcrossfit on Instagram to see pictures of her Games week nutrition, and a few behind the scenes shots too!

Current Events

  • MBB is on 8/18/18, we have a lot of athletes competing so we will need as many volunteers as we can get.  Please sign up on the sheet on the coaches desk!

Where's Coach?


Where’s Coach?


As I start my travel to work the Regionals this year it occurred to me that not everyone knows where I am, or what exactly I’m doing.  Some of the morning classes may not even notice I’m gone! With that in mind I thought I would jot down a quick summary of what it is I do on these long trips.



I am a part-time employee for CrossFit Headquarters(Not Rogue), and work mainly during the competition season (Open-Games, although there is travel all year to support those.) My department is under “Games” and is called “Signage.”  My official job title is “Signage Installer.” Our Signage department is pretty small with 1 full time employee (my boss), and 3 of us part time employees. We also have contractors that we hire to help during the actual events.



So what does a “Signage Installer” do?  I like to say that we are responsible for making the competition look like an “event.” One of the main pieces is the competition floor,  The flooring comes to our warehouse in Wisconsin completely blank and in large rolls. We divide it out and ship it to the events, and then once onsite we cut, and lay it out to the exact dimensions of the competition floor.  Once laid out and put in place we create the “ruler” look that is marking it every 6’, creating a border, create a finish mat to hide the scoring cable, and make it look “pretty.” It’s extremely important that this is all done with precision, to create a safe and fair competition.  


After that we cut and create all the other mats: rep mats (to show rep counts to audience) rep markers (to show rep counts to athletes and judges), start/stop mats, warm up area mats, and any other specific needs for the event(there are 100’s of these.)  


Once finished with the rubber we start on branding the competition floor and venue.  This includes all the barricades surrounding the floor, the flags in the corners, the covering over the rig, the clocks and clock covers, directional signage (think “ticketing” and an arrow, or “athlete warm up.” Branding and numbering of equipment (yep that tiny lane number on the Assault Runner, that was me.”


We also provide logistical support for several other teams at the event.  This includes packing and transporting kits for the Directors, medical teams, scoring, judges etc….


During the actual event we ensure that the competition floor matches the diagrams, and is safe for the athletes and judges.  We facilitate the name change outs, and floor change outs between heats and events.


Then the best part we break it all down in about 4 hours and load it onto a truck to go back to the warehouse or onto the next event!


I got started with this work as a volunteer, and I did it as a way to give back to CrossFit that had given me so much.  I started volunteering at our specific Regional and at the Games in 2012 and did it every year in various roles (Judging, Gear, Signage.)  In 2015 I became the volunteer Signage lead at our Regional, and then was picked up for the paid team at Games that year(2015.) I continued on the team as a contractor until early 2017, when I was hired on as a Part-time employee.


I have several reasons for doing it, but the main reason is the experience.  It gives me the opportunity to work with and learn from some really great people.  I’ve gotten to travel to some amazing places that I may have never visited(Australia 2x, Spain 3x), and there’s something exciting about the high stress “make it happen” environment of the event itself.  It also provides an extra stream of income to my family, and has helped us provide us some opportunities we wouldn’t have had. I also genuinely enjoy some of the work. I love to work with my hands and build/create things, and also like to problem solve on the spot.  Both of which I get ample opportunity to do, and often spend 12+ hours a day doing.



Thank you for allowing me the opportunity to go out and do these crazy events.  I always return with a renewed appreciation of the gym and community that we have.  Until then know that I miss all of you, and can’t wait to WOD with you again soon.


Week 1: East Regional in Albany, NY

Week 2: Central Regional in Nashville, TN

Week 3: Meridian Regional in Madrid, Spain


Friday 4/6

New Gym

  • Here are a few pictures of the wood walls going up.  We did these to cover the structural "X"s and maximize our wall space!
  • Permanent Power is on, and they began work on the parking lot this week!

Current Events

  • Zone Class this Sunday (4/8) at 9am 
  • Parent/Kid Class this Sunday (4/8) at 12:00pm
  • Starting 6/4/18:
    • Kids Class will be split into two different age groups and times!  We are doing this so we can provide the appropriate attention, workout, and coaching for your kids!
    • Tuesday (5:30-6:00pm, 3 yrs - 6 yrs) & (6:00pm - 6:30pm, 7 yrs - 11 yrs) 
    • Saturday (9:00am - 9:30am, 3 yrs - 6 yrs) & (9:30am - 10:00am, 7 - 11 yrs)

What Now?

  • The 2018 Open is over now and the 2019 is a long way off.  Now is the time to plan and set yourself up for next year.  The best time to make a change is NOW.  Finally ready to dial in your nutrition?  Do it now and reap the benefits for 50 weeks before the next Open.  Want to get a detailed plan to improve your lifts or gymnastics?  Contact a coach now so you don't get caught hoping "xyz" movement doesn't come up next year.  Think your conditioning could improve?  Maybe start attending some Zone classes throughout the week.
  • We have several things in the works for the next few months, including a Competitors seminar with Coaches Zach and Liz, and a Strength seminar with Coach Kyle S.  Both will be free to our members and are designed to help you reach your goals!
  • For some extra conditioning work try this fun little workout from MisFits
    • For Time:
      Run 1k
      Row 1k
      Bike 3k
      Row 1k
      Run 1k


  • Here is a good quote I heard this week:  "Sometimes you find yourself in the middle of nowhere, and sometimes in the middle of nowhere you find yourself"  Have a great weekend everyone!

Open Wrap Up


Open Wrap Up

  • Thats a wrap on the 2018 CrossFit Games Open!  Congrats to everyone on their hard work, their PRs, and their dedication!  Special shoutout to our athletes moving on to the next stage of competition.
    • Zach Watts will be heading to Nashville May 25-27 to compete in the Central Regional as an individual.  the top 5 Men from the Regional will advance to the CrossFit Games in August.  Link to buy your tickets here: https://www.cuetoems.com/cfregion_2018/Tickets.aspx?l=CEN5F4FBE0C
    • Jack Howard, Liz Cole, and Allana Oak will be moving on to the Masters and Teens Online Regional Qualifier April 19-23.  This is a 4 day online competition, similar format to the Open, where they will complete the workouts at our gym and submit videos.  The top 20 out of each Age Division will qualify for the CrossFit Games in August.

Current Events

  • Closed this Sunday 4/1 for Easter
  • Parent/Kids Class 4/8 @12PM
  • Sunday Zone Class 4/8@9AM (Must have MyZone Belt)
  • Don't forget to pickup your Open Shirt in the Lobby
  • Head to the Ft Wright Zone Facebook page and give us a like, so you can keep up with all things Zone!  

Coaches Corner

  • Here's a little interval workout for you to work on that conditioning
    • 6RDs of :20 Sprint on Assault Bike and 1:40 Recovery Bike
  • If you struggled with any movements in the Open now is the time to start working on them for next year!  Schedule some 1-1 time with a coach to have them show you drills, and write some programming for you.

New Gym

  • The new gym is progressing nicely.  The inside is nearing completion, but we need some drier weather to start work on the parking lot.  Our goal is to be having classes there at the beginning of May.
  • As of right now, we are planning to lay the new floor on the weekend of 4/21-22.  If you are willing and able to help that would be amazing, we will take all the help we can get!  We will keep you updated as the time gets closer.

See You 18.2! (it kinda rhymes)

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Kg3 Nutrition Challenge Wrap-Up

I have never seen the type of successes we have had this round of nutrition!  I have watched PR’s happen in weightlifting and a million PR’s happen in gymnastics movements.  I have gotten gorgeous before and after pics that illustrate goals being met, both weight gain and weight loss.  The overall results and the amount of athletes that are simply on fire right now are astounding!  Seriously, everyone should be giving themselves and Atta Boy or Atta Girl right now for participating and sticking with it for the whole 6 weeks. 

We have had a tie for the winners of this challenge and they are Leigh Ann Gundrum and Gina Ogden.  Both came in with 543 points and were verified through their LoseIt submissions and their wodify activity last week.  Honorable mention goes to Beth Johnson for her third place finish!  Leigh Ann and Gina win gift certificates to Iron Office Nutrition, Blue Apron and, bragging rights until our next nutrition challenge! 

On a very personal side note, if you are someone who is still struggling to meet your weight expectations and you’re avoiding talking to me because it’s painful or too hard or …for example, you’ve “tried everything”, just completely given up, etc.   I’m working on something just for you, so just keep coming to CrossFit and keep working on your fitness and stay tuned for a workshop just for you this summer.   And if you’re sitting at your computer saying “How would Kate even know what I’m thinking???”   Trust me on this one.  It’s going to be good.

18.2 Recap

  • Great job to everyone for surviving 18.2 and 18.2A!  Congrats to Zach, Vince, Megan, and Kelsey for their top scores on 18.2, and Zach, Kyle, Steph, Meredith for their scores on 18.2A!

Insta Love

  • I ran across this post today and couldn't love it anymore.  "Comparison is the thief of true joy." Enjoy!

Current Events/News

  • Next Parent/Kids Class 4/8 @12
  • Gym will be closed 230P-4P on 3/13.  Sorry for the inconvenience
  • Spring Break is around the corner and a lot of folks will start traveling soon.  Download the "Sweat Deck" app for a fun way to get in a Hotel Room workout while on the road!
  • Head over to Ft Wright Zone FB Page and give us a "Like"


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Open Nutrition Help

  1. Hydrate!  
    • This is the number 1 thing you can do to boost your performance and to help your recovery.   Make sure you are staying hydrated through the week, leading up to Friday.  Then stay on hydrating after your workout to speed your recovery and get yourself in the best spot for a repeat.
  2. Stay on Plan
    • Make sure you are still hitting your macronutrient numbers, and are utilizing them at the appropriate time.  If you change your workout time for the Open, make sure you adjust your macro timing to account for that.  Give yourself the appropriate fuel for the WOD!
  3. Recover
    • Make certain you are hitting your post workout shake and meals within the optimal time window.  If you go in the first heat, make your shake and drink it while you judge the second heat.  That shake and meal are vital to your recovery and will give you the best chance at being prepared to repeat the workout.

The Open: Week 1

  • Congrats to everyone on their awesome scores, and congrats to Zach, Vince, Steph, and Megan for being FWCFs top scores!
  • 18.1 is in the books, and we are moving on to week 2!  We officially have 110 people signed up for the Open, which is a huge gym PR!
  • Now that we have week 1 under our belts, and some experience it's time to move on and set ourselves up for success on week 2.

Current Events

  • Parent/Kids class at 12P on 3/4/18
  • MyZone Class @9A on 3/4/18
  • 18.2 Released Thursday 3/1/18 at 8P, a few of us always watch it at the gym so feel free to drop by!
  • Make sure you go to https://www.facebook.com/FTWRIGHTZONE/ to like the Ft Wright Zone Page!  Seriously Do It!!!

Coaches Corner

  • Open Advice:
    • Use Thursday as an active recovery day.  You can certainly do the workout on Thursday, but don't go at it with 110% and completely exhaust yourself before the Open WOD Friday.  On the flip side of that don't sit in your recliner all day and watch Netflix, move around and stay active.
    • Hit it hard Friday.  We all know that we have multiple chances to repeat workouts, but the best way to learn something about a workout is to hit it hard and see what happens.  After giving it an honest best effort, look back and see if there is room for improvement, and where you could make that time up.
    • Theres always a chance to repeat.  If you feel like your strategy was way off, or you left a lot of reps on the table then you can always repeat on Monday.  Take Friday as a learning experience and try to get better.
    • If you feel like you gave it your all Friday and are happy with your score then don't repeat it.  Most of us aren't going to unseat Mat Fraser or Tia Toomey as the fittest on earth, so don't let the leaderboard make you feel like you need to repeat.  
    • Leaderboarding is dangerous in the wrong context.  While it is cool to see where you stack up worldwide, it does not define you.  Don't let position on the leaderboard dictate your self-worth.  For 99.9% of the world the Open is for fun, keep that in mind.