48hr Row Challenge

Why?

That is the number one question I have gotten from people when I mention the 48hr rowing challenge. I recognize that I may be a little crazy to even consider the challenge, but this is my best effort at explaining why someone might want to do this.  

As human beings we are wired to evolve to be more comfortable.  Our brain is constantly working to figure out ways to make things easier or more efficient for our body, and as a society we have followed the same trend.  As Michael Easter said in his book The Comfort Crisis, “We are living progressively sheltered, sterile, temperature-controlled, overfed, under-challenged, safety-netted lives.”  

We need to occasionally step outside of that comfort zone and try something that makes us uncomfortable.  We need to shore up our ability to deal with stress, and practice the skills that help us deal with that.  The 48hr row isn’t about seeing who can row the most meters(although we are keeping score) it’s about how you respond when you are tired, when your body is worn out, when things aren’t “easy”.  People will experience a lot of emotions over 48hrs, and have several breakthrough moments.  The novelty and excitement wears off after about 8 hours, around 16 hours you start to get really tired, at 24 hours you realize you’re only halfway and self doubt rears its ugly head, at 32 hours you look around at the people that are still going and are inspired by their tenacity, at 40 hours you realize that it doesn’t matter how long it is, you can continue indefinitely, at 48 hours you’re elated, you’re not tired anymore, you’re a new more resilient version of yourself.  

It’s not very often that we totally unplug ourselves and focus on one thing.  This row is an opportunity to have a sole mission for 48hrs.  For 48hrs you will focus on rowing, preparing for rowing, stretching for rowing, eating for rowing, and sleeping for rowing.  For 48hrs you will work on 1 thing.  

For me that is why I do these types of challenges.  To push outside my comfort zone, to see how I deal with stress, to practice focus and excellence.  In my experience the carryover has been huge to the rest of my life.  I constantly look for small things in my life that I can do to improve, to get just .5% better, to pursue excellence. All of that I learned doing these types of challenges, and selfishly I want to continue to tap into that.  After all that type of fortitude is a perishable skill, and one that needs to be tested and refined.

The 48hr row isn’t just about the participants.  I envision this as a community event with some people rowing.  I want people to come hang out, to row a bit, to talk, to eat, to play games, and to generally enjoy the community.  Growth and development of the community is the real goal, with inspiration and kinship at the heart of it.  Sharing time and experience with people that are on the same path, and share the same passion for being the best version of themselves.  Our community is great, period. This is just an opportunity to come together for 48hrs and see it in action.

So please come hang out, have a beer, row and talk to me for a bit(or just talk), have some food, and enjoy the community


Why Big Fish?

I’ll post a little bit of the description from their website, and a short video explaining the naming of their foundation below.  But their mission and vision very much aligns with our “why” behind doing the challenge, and that is why we picked them!

“We create opportunities for veterans to attend events and make meaningful connections that bridge their military experiences into their future. We do this through hosting events ourselves, and partnering with like-minded non profit organizations that understand the power that comes from small-scale, meaningful events.”

The story behind the Big Fish name is also great, and I encourage you to watch this short video and then ask yourself “What am I doing today to be a Big Fish?”

Upcoming events & announcements

Hello!

It’s been a while since we have been able to plan to do events so we wanted to go ahead and let everyone know of what is coming up in the next couple of months. Full details on all of these events will come out as the event gets closer. If you have any questions, please contact us at info@ftwrightcrossfit.com.

June

  • 18th - Kids classes resume with Coach Jack

  • 19th - 1st of 4 training rucks, see the FB event for full details

July

  • 1st - Tickets go on sale for MBB

  • 4th - MURPH!

  • 7th - 30 minute zoom discussion with Coach Kate on Kid’s Nutrition

  • 11th - In house ‘Merica Competition

  • 12th - Zone 90. Classes at 8am and 10am. (30 athlete limit per class)

  • 14th - 30 minute zoom discussion with Coach Kate on Performance Supplements

  • 17th - GoRuck Event

  • 18th - Barbells & Boy Bands Ladies Night (6-9pm)

  • 21st - 30 minute zoom discussion with Coach Kate on Nutrition in Female Athletes

  • 25th - Stacey Strong WOD & cookout

  • 26th - Kids Day Camp for ages 7+ (12-3p)

  • 28th - 30 minute zoom discussion with Coach Kate on Identifying disordered eating patterns

August

  • 15th - Mustache Barbell Bash - team of 4 competition

FWCF COVID-19 Outbreak Response Plan

FWCF COVID-19 Outbreak Response Plan

The health and safety of our community is our top priority. 

Therefore, as we all consume information across a wide range of outlets including the media, vendors, and social media channels, it is vital for all of us to remain aware and responsive to the ever-changing status of the COVID-19 outbreak. 

Rest assured, we are in contact with health officials and others in our industry and we continue to monitor the situation. We will rely upon the Kentucky Department of Health or other state agencies, as well as the Centers for Disease Control (CDC) and the WHO for guidance.

At this time, there are no actions currently suggested for our operations and we look forward to seeing you! However, as recommended by the World Health Organization, we ask that you “stay home if you feel unwell … and follow the directions of your local health authority.”

We encourage you to seek guidance from health agencies for up-to-date information:

The Kentucky Department of Health COVID-19 update page 

The latest updates from the WHO on the virus

The WHO’s recommendations for the public to reduce exposure

A live-tracker of the spread of the disease from Johns Hopkins University. 

We are also taking precautionary measures to help minimize the risk for our community.  Please note the changes below, and contact us with any questions.

  • Remove Chalk Buckets

    • This is a very shared piece of equipment.  Please plan to bring your own “chalk ball” if you need it, and limit sharing it.

  • Installed 4 additional Hand Sanitizing Dispensers

    • 2 by each equipment disinfecting station, 1 by kids room, and 1 in lobby

  • Increased stock of towels and lysol for disinfecting equipment

  • Eliminate Saturday “free community class” 

    • For the time being this class will be limited to active members of our gym, and not open to the public.

  • Educate and encourage members on RX’ing their hand washing

    • We have posted graphics of proper washing and preventive measures in both bathrooms

    • 20s of scrubbing while washing your hands is RX’d, any less is a “no rep”

  • Please, please stay home if you’re feeling sick

  • For the time being we will limit partner workouts and shared equipment

  • Our coaches plan to end classes 5min early to have athletes disinfect their equipment

    • Please be responsible and disinfect your equipment.  Your diligence here is the most effective thing we can do as a community.

  • We encourage you to leave kids at home if that is an option, as children and the elderly are the most at risk.

  • We will start to offer “at home” options for each daily WOD

  • Computers (Music and Check-In) are for coaches only now, athletes are asked to check in on their phones.

Thank you for your understanding as we navigate this situation.

Kyle Stark

March Focus

Scott and Gwen WB toss.jpg

Happy March!

Thanks to all volunteers and athletes that participated in our inaugural Distinguished Games masters competition! In March we will evolve our focus to barbell cycling. This doesn’t mean we will be hanging it up for the conditioning and skills...just means that we will see an increased focus on cycling. Our benchmark tests in March touch an element of cycling in a different way. We will see the Cali Bear, Gwen and DT -- get ready! Cali Bear will hit the heavy barbell with the 225/155 EMOM x 30 clean & jerk. Gwen will allow the athlete to pick their poison for loading in the unbroken moderate to moderate-heavy cycling. And finally...DT the most classic barbell cycling test we’ve got -- 5 rounds of fun with the moderate-heavy barbell.

Upcoming events in March:

March 9 - Flying Pig Training Group starts. Signups on the long table.

March 14 - Beer Mile. Additionally, we will be doing "Take Home Bags" for the Ronald McDonald House. We have the supplies but we need your help in stuffing the bags!! We will be making the bags between 10a to 10:30a before the Beer Mile begins.

March 20 - CrossFit Kids Pop-Up Class. 9a to 9:30a (3-7 yrs old) and 9:30a to 10a (8 and up).

March 29 - CrossFit Kids Day Camp. 12p to 3p (7 and up) $25, sibling discount available. $30 for non-members


Please email info@ftwrightcrossfit.com if you have any questions about these or any other events. 

Thanks,

Jonas Russell

General Manager

Founder's Story

FWCF Coaches-8.jpg

Founder’s Story

We started FWCF in August of 2012 because we had seen a dramatic improvement in our own lives, and we wanted to share that with others.  Personally I found CrossFit in 2010 while researching fitness programs to get in shape for the military. I had recently graduated college, and had little to no direction in my life, which translated to, little to no self confidence.  I decided to join the military to try and find some direction and purpose in my life. Secretly, I hoped it would give me some self confidence and leadership skills also. I started CrossFit and quickly fell in love with it. My body started changing, and as I struggled through long workouts I began to develop some grit and confidence in my abilities.  I felt great physically, but more importantly I felt great mentally. As my way to “give back” to CrossFit I decided to volunteer at the 2011 Central East Regional, where I met Greg Glassman(the Founder of CrossFit). He asked if I was coaching, and then asked if I planned to open my own affiliate. I said “no” to both questions, to which he responded “you should, you have the fire, I can see it in your eyes.”  Granted it may have just been his sales pitch to get another affiliate on the books, but it set me on a trajectory that I am still on today. I got my CrossFit L1 the next month, my CrossFit Weightlifting the month after that, and my CrossFit Mobility the month after that. I started coaching Fall of 2011, and then went out on my own in the summer of 2012 to open FWCF.

When we opened we were living on passion and grit.  We loved CrossFit, we met some great people, and we were just trying to help people lead healthier lives. I also coached every single class, we lived on Steph’s salary alone, and we dumped every dollar we made back into the business; buying equipment, expanding into a larger space etc…  We didn’t take a vacation for 3 years, and there was no such thing as “sick days,” there was no one else to coach! Then we started to grow enough to “hire” a few coaches part time, Steph and Liz both started coaching 5AM 1 day a week. We focused so much on coaching in the beginning, we wanted everyone to feel like they got individualized coaching every time they came in(as they should.)  When we got to a certain point with coaching we realized that to grow we needed more structure. That was when we began to focus on our “class experience,” we started leading the class through warmups, we signed up with Wodify so clients could track their workouts, and our motto was “make this the best hour of your clients day.” 

Now that we have good coaching, we have good class experience, it’s time to invest in infrastructure.  That was when we decided to build the new gym, which turned out to be a much longer process than we anticipated, but that allowed us more time to work on the business itself.  Since we have moved into the bigger space we have spent our time defining our vision, and building the business to support that. Our vision for FWCF has always, and will always be, to help people achieve a baseline of health and fitness so that they can go outside the gym and apply it however they want.  They can have the general health and fitness to take their kids on a ski trip, to run a 5K with their friends, and to help a family member move! With that clear vision in place, we have tried to reach more people by optimizing our class experience, refining our on ramp procedure, expanding our class schedule and variety of offerings, and constant pursuit of coaching excellence. We are currently delivering on that vision at a level we never have before.  Our team is bought in, and they live and breathe that same passion we had when we opened the gym. The future is bright, and I can’t wait to experience it with all of you!

Announcements

  • Sunday CrossFit 45 is back to regular schedule, 10AM on Sundays

  • Saturday 1/25: Only 6:15A and 7:30A, NO 9AM class

  • Sunday 1/26, 12PM, Katy Young Memorial Workout.

    • Non-members are welcome, please have them fill out the waiver ahead of time at ftwrightcrossfit.wodify.com by following the “Free Trial” menu.

FWCF Zone90-135.jpg

2020 FWCF Nutrition Challenge

image001.jpg

2020 Nutrition Challenge 

Looking for all the details on our upcoming nutrition challenge?  Check out below!

6 Week Team Nutrition Challenge

    • What the What? A team nutrition challenge?

      • That’s right!  Once all participants are signed up we will arrange them into teams (number of team members per team depends on number of signups) AND assign a coach to that team!  That’s right, the coaches are doing the challenge too, and their points count to the team also!

      • We will be utilizing the Wodify Rise app to record key metrics, tasks during the challenge.  Doing those challenges will earn you points, and give you a place on the leaderboard. Weekly we will add up the points for each team and send out a team leaderboard.  

      • So how do I win?  You don’t!  Your Team does!  The winning team will all win prizes, and maybe a little something extra for the Top Point Scorer and Coach!

    • Why?

      • We decided to try the team format so we could assign people to a coach that could help guide them through the process, and keep them accountable.  And we love team challenges!

    • When?

      • Starting January 2nd, 2020.  Ending February 13, 2020.

      • Signups will Open December 22, 2019 and close January 1st, 2020.

    • How Much?

      • $99 plus taxes and fees (Includes the challenge and 2 InBody Scans)

Sign Me Up! What should I do?!

      • Buy your ticket today Here

      • Download the Wodify Rise App on your phone

      • Head over to Acuity Scheduling to schedule your Inbody Scans Here

Daily Tasks

Food Journal: Record your food in the Lose It app, and then upload a picture of your final macros for the day to the Wodify Rise App.

    • 10pts for hitting your macros 

    • 5pts for being a little off (7 grams)

    • 0pts for being way off

Exercise:

    • We want you to attend structured classes as much as possible, so we are giving you 5pts for attending class

    • If you are exercising on your own or doing another physical activity, at least 30minutes in duration, we will give you 1pt for that.

    • 0pts for a rest day

Every Week Tasks 

Took a Rest Day: The body needs time to recover, so we are giving you 8pts if you take 1 rest day per week.

Measurements:

    • This will be a weekly task(Sunday) that can earn you 10pts

      • Body Weight:

        • Hop on the scale at the same time every week (ideally first thing in the morning with an empty bladder)

        • Wear similar clothing for accuracy

        • Always use the same scale

      • Using non-stretch tape (fabric tape) we will measure and record:

        • Neck: Measure just above your collarbone.

        • Chest: Measure around the largest part of your bust and back

        • Waist: Measure just above the navel at the narrowest point

        • Arm:  Measure above your elbow at the fullest part

        • Thigh: Stand up and measure the fullest part of your upper leg.

Weekly Challenge Schedule

Sleep Challenge 01/02 – 01/09

Sleep plays a huge role in our recovery and in how we function.  This week make sure you are getting at least 8 hours per night!

    • 8+ hours = 5pts

    • 6-8 hours = 3pts

Water Intake 01/09 – 01/16

Doctors recommend drinking at least 64 oz of water per day to maintain hydration levels and maximize our health. Did you drink 64oz a day this week?

    • Yes = 5pts

    • No = 0pts

Mindful Eating 01/16-01/23

Are you paying attention to what you’re eating while you’re eating it?  Eat all your meals this week without your phone, without TV, and other distractions.

        • Yes = 5pts

        • No = 0pts

Mobility Challenge 01/23 – 01/30

Mobility and stretching play a huge role in overall health and wellness.  This week practice 15min of mobility per day.

        • Yes = 5pts

        • No = 0pts

Mindfulness Challenge 01/30 – 02/06

Practicing gratitude will help improve mental health and bring joy to your life.

  • What are 3, things you are grateful for today?

  • What would make today great?

  • Daily affirmation, "I am......."

        • Yes = 5pts

        • No = 0pts

Lay off the Booze 02/06-02/13

Alcohol piles on a lot of empty calories.  This week lay off the booze and feel the benefits!

        • Yes = 5pts

        • No = 0pts

Inbody Scans

  • Initial Scan 15pts

  • Final Scan 15pts

12/12/19

Weightlifting Class

Introducing Weightlifting with Coach Jonas! He is a Level 2 CrossFit and Weightlifting coach that is passionate about helping you improve. Classes are for all levels of weightlifters, and everyone is encouraged to attend.

When: Classes will meet every M/W @730P, and Fridays at 630P. First class will be 1/6/20, and will run for 4 weeks, finishing 1/31.

What: 1 hour classes focusing on Olympic Weightlifting movements. You can expect to do those movements, squats, and other accessory lifts

Why: To improve strength and technique in the Olympic weightlifting movements.

How Much: $120

FAQ

What if I can’t make every class?

-Totally understandable, you will have access to the programming that you can do on your own.

What does a typical class look like?

-Snatch or Clean and jerk, pulls with the same movement, squats, and 1 other accessory strength movement.

What if I have other questions?

-Contact Coach Jonas at jonas.russell2@gmail.com

Announcements

CrossFit Kids:

Day Camp this Sunday (12/15) from 12pm - 3pm with Coach Liz! Sign up sheet at the gym!

Sweat with Santa (12/21) 9am - 9:30a (3-7 yrs old) and 9:30a - 10a (8 and up)

Ft. Wright Barbell Blend

*Opening this Saturday (12/14 7:30a - 10:30a)!

*The coffee bar will be open every Saturday in December!

Holiday Schedule:

12/24 7:00a and 9:00a

12/25 - Closed

12/26 6a, 9a 12p and 5:30p

December Programming Focus

December Programming Focus

Ho, Ho, Ho Holddd up. It’s December!? Where did they year go, people. Regardless, we are here, and we are way fitter. We will be doing a year recap of the NC60 program that will highlight everything from benchmarks, hero workouts, and some thoughts and musings about what we learned over the year. It’s important to remember that fitness and health is a journey. No one gets fit from one workout...it’s the accumulation of work and effort over time that leads to fitness and ultimately health. If you worked hard, showed up, and push yourself when/where appropriate, there is absolutely no doubt you got fitter. Let’s end the year with a whole lot of positivity and even more amazing workouts.

Before we dive into December, let’s do a quick recap of the month of thanks, November. The goals for November were pretty straight forward -- have a hell of a lot of fun post-Open, kick-off the Wendler 5-3-1 cycle, and get after our monthly benchmarks: Jackie, Helen & Cali Bear. We saw each of these workouts three times over the course of 2019. Hopefully, this final test pushed a few more athletes over the hump on some PRs!

As we tackle December, we will be focusing on ending the year with some serious fitness. Wendler will wrap up in early December giving athletes an opportunity for PRs on the Push Press & Front Squat 1RMs. In addition, we will also take the gains from Wendler and apply those to the 1RM Clean & Jerk and 1RM Snatch toward the end of the month or right after the new year. We’ve also got our final run at California Love in December as well as a few planned retests of some other “crowd favorites” from the year. Earlier in the year we launched a series of NCFIT named workouts (Speed Demon, Point Break, Push.Pull, Rip Cord...etc.). In December, we will see these NCFIT creations pop-up week by week to get the blood pumping and the PR bells ringing. Last but not least, we’ve got a few special things up our sleeves for the holidays. We will see a “12 Days” workout coming toward the end of the month as well as a couple of classics for XMAS Eve and New Year’s Eve. Looking forward to a month of really fun and really challenging workouts. Let’s send 2019 out with bang.

Schedule and Activities

  • FWCF Nutrition Challenge

    • 1/2/20-2/13/20

    • More details to come!

  • CrossFit Kids

    • Winter Day Camp 12/15 @12P-3P, $25 and signup sheet is at the gym

    • Sweat with Santa 12/21: 9-930A(Ages 3-7), 930-10A(Ages 8+)

  • Holiday Schedule

    • 12/24: 7A and 9A

    • 12/25: Closed

    • 12/26: 6A, 9A, 12P, 530P