1547-40 Meridian Avenue, San Jose, CA 95125

1547-40 Meridian Avenue, San Jose, CA 95125

Author: PPLAdmin

Law #1 of Building & Breaking Habits by Coach Meghan

Law #1: Make Good Habits Obvious & Bad Habits Invisible

If you missed the first part of this blog, head over to the Intro.

Every habit, both good and bad, is triggered by a “cue.” The cue is what triggers you to perform the habit. One of the best ways to build or break habits is to manipulate the cue. Two great ways to do this are:

Habit Stack! Make a current habit a “cue” for a desired habit. Think about something you already always do and “stack” another habit onto it. This makes the cue for the desired habit super obvious – it’s a habit you already have.

Fix Your Environment! Our most powerful sense is sight, so make the cues for your desired habits obvious and put the cues for your undesired habits out-of-sight.

Below are some examples:

Good Habit: I want to drink more water every day.

Fix My Environment: Set out a water bottle on my desk every morning right next to my computer. Seeing it while I’m working will cue me to drink.

Bad Habit: I want to stop snacking on my son’s Oreos.

Fix My Environment: Move them to a separate cupboard in the kitchen along with other food I don’t want to be tempted by so I don’t have to see them every time I open the pantry.

Good Habit: I want to practice jumping rope every day.

Habit Stack: Set out my jump rope before I go for my morning dog walk. When I get back, set a timer for 10 minutes and practice.

Bad Habit: I want to stop going through the drive-thru every Friday afternoon for a milkshake on my way home.

Fix My Environment: Get off the freeway one exit earlier on Friday to avoid driving by the restaurant.

A final reflection from Atomic Habits on Law 1:

“When scientists analyze people who appear to have tremendous self-control, it turns out those individuals aren’t all that different from those who are struggling. Instead, ‘disciplined’ people are better at structuring their lives in a way that does not require heroic willpower and self-control. In other words, they spend less time in tempting situations. The people with the best self-control are typically the ones who need to use it the least. It’s easier to practice self-restraint when you don’t have to use it very often.”

Building & Breaking Habits by Coach Meghan

Building & Breaking Habits

My experience is that we often commit to change using a goal-orientation. By that I mean, we focus on our big, lofty goal to motivate us, and spend each day measuring our progress toward achieving this goal.

“I want to get in shape and lose 30 pounds!” Big, lofty goal.

But, guess what? Success and failure start with the same goal. For every person who achieves said goal, there are others out there who didn’t achieve it. So what differentiates them? I’d propose that it’s the actions of those who achieve it. And to put a finer point on it – it’s not the one time action – it’s the repeated actions. It’s the habits.

Will Durant perhaps puts it best: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Habits are defined as “settled or regular tendencies or practices, especially ones that are hard to give up.” This implies we can have positive habits – tendencies or practices that work for us – and negative habits – tendencies or practices that work against us. And the impact of either type compounds over time. It can seem like a habit makes little difference day over day, but in fact its effect multiplies as you repeat it.

“Yes, yes,” you might be thinking to yourself. “I know this! I need to break my bad habits and build good ones. But it’s so much easier said than done.”

Yes – I agree. But there are some strategies we can use to both build good habits and break bad ones. These strategies come from my favorite book on habits – Atomic Habits by James Clear. If you want a full deep dive, I can’t recommend his book highly enough. But if you’re looking for the cheat sheet – I’ll summarize his four laws of habits here and give some concrete examples grounded in fitness and nutrition.

Head over to the next page to read about Law #1.

Mark G. is the April Member Of The Month

Mark G has been one of those pet projects that you know is going to “end well”, meaning he’s going to get to where you want him to go and where he wants to be, but also one that has required a lot of back and forth along the way. The interesting thing about this is that I think our entire staff has learned a lot from Mark while also teaching him a lot over these past three years.

From the first moment I met Mark I knew he was focused and determined and was not going to quit, which as a coach is a fantastic place to start. Then, as I started to have him in my class more and more I realized I needed to hold him back at times to keep him safe because he just needed time and reps to learn the movements that were unfamiliar to him, but he also needed to be nudged and “encouraged” at times to make sure he wasn’t just having fun with his friends instead of improving like I knew was his deeper motivation.

He had high expectations and the will to progress, but poor mobility in areas and just lacked experience. It really has been a fun process to be a part of!

Even though this journey and story is just getting started, Mark has come a LONG way over the last couple years and the balancing act of pushing the envelope, but showing restraint when necessary for safety has been the key to Mark’s consistent progress and this past year we’ve really started to see the pieces come together nicely.

I would also be remiss if I didn’t thank Mark for his consistent engagement with the community, (especially during this last year as it was a tough one), and his never ending encouragement and wholehearted support of our gym and our staff. In his answers below he thanks the other members and the Croga staff a lot, but he has been a big piece of that puzzle for three years now and we truly appreciate him and are honored to name him our member of the month for April 2021 as not only an acknowledgment of his hard work, but as a thank you.

When did you join Croga?
May 2018, when I was transitioning between jobs.

What were you doing before for fitness?
Working out in the gym by the office, on an irregular basis

What was your first workout? First reaction to your first workout?
One of the first workouts that was programmed after I joined was Open 12.4 / 13.3 (12 min time cap):

150 wall balls
90 DU
30 MU

I did 143 reps of a 14 pound wall ball before my 12 minutes ran out.

I remember distinctly questioning what the hell I was doing there.
I also remember in the early workouts being incredibly frustrated… because I could not do certain movement, not one… and the workout wanted me to do 50. I would come home ranting to my wife about how I couldn’t even do one! (I hadn’t really embraced the whole scaling thing yet).

I also remember feeling a distinct sense of accomplishment if I were able to do the women’s Rx… and a feeling of profound astonishment of the women who did the same, and kicked my butt… and remember the men’s Rx just being laughably out of reach.

What improvements have you seen in the way you look, feel and perform?
This year has been big for me… during the pandemic I dropped about 10 pounds and significantly strengthened my core, which has helped everything else.

The first year and a half or so, I was able to come about 2-3 times per week and maybe a weekend day. I learned most of the movements, but still couldn’t Rx many if any. And still was stymied by DU and many other gymnastic or oly movements.

During the pandemic, I have been coming 4-5 times per week… have done 40-50 DUs in a row, significantly strengthened my core (through all the Ignite), and am now RX’ing more workouts than I am not.

What days and times do you come to Croga?
I am part of the 4:30 crew… 5:30 when work doesn’t permit, and do my best to come every Saturday for the partner workout with my crew… usually at 9am

What’s your favorite WOD?
I enjoy Power Lifting – call me a bro, but I definitely prefer the strength work to the “engine” work.

There was a 10 x 10cal row sprint workout recently that I really enjoyed as well.

What’s your least favorite WOD?
The ones that use “burpee” as the first word of a two word movement… like “burpee” box jump, or “burpee” over bar… burpees are bad enough, but burpee and I have come to a reasonable peace this year… but when burpee weasels its way into other movements, that I otherwise like, then we are no longer friends.

There was one that had 25 burpee over bar (twice) in between strength work… that was not nice.

Also, OH squats … shoulder mobility… blech

“The Mark” WOD! What would it be?
A mix of power lifting movements
Box jumps / step ups
Ab mat situps
Maybe a run if we need to break things up
… and probably need a vest to show off your Curt patch!

What’s your favorite post-workout routine?
Calculating how many “Curts” I achieved
Texting Kal and comparing notes on particularly good or bad workouts
Talking to the 4:30 crew

What’s been your favorite culinary discovery since joining Croga?
How much this community truly loves its Tacos.

What’s your biggest fitness goal for this year?
Muscle Ups – bar and ring
405# DL / 315# BS
Maybe a pistol squat?
Figure out how to do HSPUs without bouncing on my head

What do you love about this type of fitness?
I love the challenge. I love the comradery.
I love the support and the genuine happiness we feel for each other when someone PRs or does something that they have not been able to do before.
I love doing things that I didn’t think I could, which thankfully has been happening a lot more lately.

What words of advice do you have for new members or people considering joining Croga?
Check your ego at the door. For me, this was really hard. I expected to be able to do things that people who have been training for years were doing. Looking back, I was silly.
Enjoy it … all of it… the trash talking, the hard work, the instruction, the feeling when you do a movement for the first time or PR, the feeling when one of your friends’ PRs.
Just start. We all started at the same place. Tomorrow will be better than today…
… and I have used just about all the excuses you have, so don’t bother… just start

Anything to add that we didn’t touch on yet?
The Croga team has been absolutely remarkable during the pandemic. From Zoom workouts at home, to WODs in the park, to getting back to the gym, to getting kicked back out of the gym, to opening the breezeway and weekend WODs in the parking lot… you rolled with whatever was thrown at you and came up with kickass workouts that challenged us and pulled us through the pandemic with you. It would have been very easy to throw your hands up, but there was no quit… and you continued to innovate and create compelling WODs with what we either had at home or what we could use in the gym.
And the community you have created is amazing. Much has already been said about this… but what a great group.

Mandy M. is the March Member Of The Month

Mandy has been a member of Croga for a few years now and rarely misses a day at the gym unless she’s being active outdoors instead. Her consistency, enthusiasm and friendliness are second to none and I often have to stop her from making friends so that I can get class started on time so we don’t run late ;). During this past (crazy) year, she has really impressed us by turning to fitness as a positive outlet and making it part of her morning routine to start her day off on the right foot. She often runs from 6-7 am with friends and then jumps in the 7 am class with the group and then is off to work like a flash! Congratulations on being our March Member of the Month, Mandy! Keep up the great work and making us all laugh every morning, we love having you as part of our community!!!

When did you join Croga?
I joined Croga in 2017. I had been looking to join a new Crossfit gym for some time and finally decided to give Croga a try. It was a perfect fit:-)

What were you doing before for fitness?
My first introduction to Crossfit was about 8 years ago. Before Crossfit, I had mostly done cardio for my workouts (running, hiking, swimming). I had really never lifted weights before and it really empowered me. I grew up swimming competitively and played water polo in high school. After high school I didn’t work out too much. It was after I had my second baby, I decided I was ready for a change and started at a bootcamp where I really started getting back into fitness. Soon after, I found Crossfit and both hated and loved it. To this day, I still feel the same:-)

What was your first workout? First reaction to your first workout?
To be honest, I don’t remember the details of my first Croga workout! However, I do remember Dave asking me about what my favorite pizza toppings were and I apparently said the “wrong” answer. Lol I know it must have been a good WOD though, they always are. You know the workouts where you think you are in decent shape, and you are proved wrong by the time you are only a minute in.

What improvements have you seen in the way you look, feel and perform?
I definitely feel stronger and better overall. One thing I really like about Croga is that you can always improve and the workouts really never get easier. It’s almost like you realize that you can do more reps at a certain weight or that you aren’t as sore, so it’s time to crank it up and add more weight to the bar.

What days and times do you come to Croga?
I try to go every day, but realistically end up going to class 5-6 times a week. Before COVID, I usually attended the 3:30 afternoon class and Saturday classes. The past year or so, I have been attending the 7am class and love it. What’s your favorite WOD? My favorite types of workouts are ChipperWODS. I love the variety and it never gets boring. I also like that they take a bit longer for improving endurance.

“The Mandy” WOD! What would it be?
Run 400
50 Box Jumps
40 Push Press
30 Deadlifts
20 KB Swings (American)
10 Burpees
20 KB Swings (American)
30 Deadlifts
40 Push Press
50 Box Jumps
Run 400

This can be done with either a barbell or dumbbells. Whatever the coach thinks would be best.

What’s your favorite post-workout routine?
My favorite post-workout routine would be grabbing coffee and talking about my workout for about 45 minutes with whoever will listen. Seriously!

What’s been your favorite culinary discovery since joining Croga?
I never have really enjoyed cooking much. However, I do love eating! I have pretty much eaten intuitively my entire life and it’s worked out ok for me. But, learning about macros, flexible dieting through Croga has definitely made me more aware of what I am putting into my body and makes me think twice about my food choices.

What’s your biggest fitness goal for this year?
This year, I would love to be able to get back into the gym and not only get stronger, but also work on my gymnastics skills. I would love to be able to consistently cycle my toes-to-bar and maybe get some bar muscle ups!

What do you love about this type of fitness?
I love the fact that I am working toward something; getting stronger, improving endurance, skill work. It makes me feel productive and overall, satisfied.

What words of advice do you have for new members or people considering joining Croga?
Try it, be open-minded, and give it time. I was definitely intimidated at first, but soon realized that so many different types of people, regardless of age or fitness level, can do Crossfit and modifications can always be made; that’s not an excuse not to try.

Croga Nutrition Journey – Susie R.

I never really worried about the number on the scale, I never even owned one! I cared more about how my body felt and looked. This became my downfall, because it’s hard to tell how bad things have gotten without some measurement. It hit me during the first lockdown that I had slowly gained 25lbs over the last two years and became fairly self-conscious.

I tried for 3 months to lose weight on my own and nothing happened. That’s where Croga Nutrition came in. I needed more guidance and someone to keep me accountable. It was so easy. I could eat everything I wanted and dropped weight immediately! My coach helped me through the stressful points and encouraged me every day to change my life for the better.

My goal from the beginning was to be able to wear a crop top with confidence. I can only remember a short window in my life where I felt somewhat comfortable in one. I struggled mentally with showing off my body, even after losing 25lbs. With the encouragement of my amazing coach and Croga community I did it, and now I wear them all the time!

Bring on Summer 2021!

Julius B. is the February Member Of The Month

Julius is a bit of a unique athlete at Croga because he has a different background than our average client. He was an elite athlete that played sports at a high level through college and into the professional ranks and although many of us like to think of ourselves as “former athletes”, this is definitely a different level.

The beauty of Julius’ experience in athletics is that he had two things on day one that we sometimes have to work with athletes for years to develop. 1) He could “turn it on” or “flip the switch” and push his effort when he didn’t really want to and 2) He had the ability to focus on a goal and shut out temptation and that little voice that tells you to “just sleep in and skip class because it’s cold outside and it’s really not that important”.

These attributes that he developed during his playing years paired with a fun and competitive, yet friendly, nature make having Julius at the gym almost daily a real joy. This made the decision to make him our member of the month for February 2021 an easy one.

You have been a ton of fun to coach and watch succeed, Julius. Keep it up, we can’t wait to see what the future holds for you and your wonderful family.

When did you join Croga?
I joined Croga in July 2019.

What were you doing before for fitness?
Prior to joining Croga, my fitness consisted of pick-up basketball twice a week and the occasional attempt to pump some iron at work.

What was your first workout? First reaction to your first workout?
First workout was a 6 minute AMRAP consisting of 10 Air Squats, 10 Pushups, 20 Mountain Climbers and Run 100m. I’m pretty sure I was looking for an AED or asked if anyone was CPR certified. Needless to say, I was gassed…to make matters worse, it wasn’t even RX’d.

What improvements have you seen in the way you look, feel and perform?
I felt pretty good about the progress that I was making but wasn’t completely satisfied because my diet was just atrocious. It wasn’t until I enrolled in WAG and made an honest effort to get to the gym as often as possible that I noticed the results that I had set out to achieve. While my progress has been great, I think I still have a lot of room to improve.

What days and times do you come to Cróga?
Typically I attend 6a classes during the week and try to get to one class on the weekend.

What’s your favorite WOD?
Favorite WOD is anything that doesn’t involve thrusters or overhead squats!

What’s your least favorite WOD?
See answer above! LOL

“The Julius” WOD! What would it be?
1600m run (Buy In)
100 Double Unders
75 Russian KB Swings
50 Pushups
25 Air Squats
10 Burpees

(I’d need to consult with coaches as this might take way too long! But I’ve only selected exercises that I think might be advantageous when competing against a former collegiate swimmer that kicks my ass every morning.)

What’s your favorite post-workout routine?
Favorite post-workout routine is complaining about how tired I am while also stating how happy I am to have attended class.

What’s been your favorite culinary discovery since joining Cróga?
Hearing Dave’s preference for pizza toppings.

What’s your biggest fitness goal for this year?
To continue to improve no matter how incremental said improvement might be.

What do you love about this type of fitness?
I love that I’m able to get consistent workouts completed in a reasonable amount of time. For as much crap as I give Cody, his programming is well rounded and challenging no matter your fitness level.

What words of advice do you have for new members or people considering joining Croga?
To anyone looking to join or just getting started, you won’t regret it. It’s been a blast to be challenged by the different programs, measure my improvement and most importantly, be part of a community that is diverse, friendly and inspiring!

2020 Croga Fitness Members of the Year

Dear Croganites, This past year has been difficult. It has also been inspiring. A rollercoaster of crazy circumstances; brutal yet uplifting - sometimes all at once. The gym was closed for 119 days, but in those four months, we saw relationships blossom, both digitally and in-person (outdoors), that have only grown stronger as the year dragged on. We were all restricted to our homes, unable to eat out, attend parties, or travel, which gave many of you more time to focus on your own health and wellness, and we loved being part of your journey to lose hundreds of pounds, earn countless PRs and learn innumerable new skills. Government restrictions and modifications of said restrictions came at us left and right like we were in an intense game of Dodgeball (Purple Cobras!) and we took the information in, made the best and safest decision for our community, relayed the message to you all, and you rallied behind the path forward without hesitation. If there’s one thing that I know for certain, it is that this community is strong and we are supremely grateful for your continued support of not just the gym, but more importantly, of each other. Our goal has always been to build a family of athletes that will support each other and 2020 put our mission statement to the test and I would like to commend you for passing with flying colors. That is why, in lieu of a 2020 Member of the Year, we have elected to name the entire 2020 Croga Community our Members of the Year. Your perseverance, generosity, thoughtfulness, and grit amaze and inspire us daily. One of our visions has always been to consistently evolve and improve our product, and with all the momentum you have produced during 2020, we’re excited to continue to improve your experience at Croga in 2021! A big thank you for your continued support of Croga Fitness. We hope to see you in class (outside) soon. Be Lionhearted, Coach Dave

Francis T. is the November Member Of The Month

Over the past few years getting to know Francis as an athlete and now as a friend, I have come to like him more and more as time goes by. As an athlete, he is very inquisitive, asking thoughtful questions and then executing on the coaching he receives in response, which has really made coaching him through the Olympic Lifts fun. Francis is one of the most technical Oly Lifters at our gym now, and he achieved that by really focusing on the nuance, not being afraid to keep the weight lighter to improve his technique and coming to our Olympic Lifting class religiously. As a friend, Francis is friendly, thoughtful, and genuine. He always makes a point of introducing himself to new faces at the gym and I often see him having a chat with them after class and encouraging them to keep coming to class and really just being a good guy and making them feel welcome. It really is an honor to have such a great human as part of our community. When did you join Cróga? Beginning of the year, 2018 as part of a new year's effort to get into better shape. What were you doing before for fitness? Big box gyms, running, biking, and some swimming. What was your first workout? First reaction to your first workout? Not necessarily first…but one of the workouts when I first joined was an April Fool's WOD - 100 burpees for time. I was turned off by that. What improvements have you seen in the way you look, feel and perform? I have much more energy and confidence, and it doesn't hurt that I've gone down a pant size or two since joining. What days and times do you come to Cróga? Whenever my work schedule allows - usually it's the first or last class of the day. What's your favorite WOD? Anything that has a mix of cardio and oly movements. What's your least favorite WOD? "Kalsu" - that's just unnecessary. "The Francis" WOD! What would it be? Buy-in: 800m run; Then, 21-15-9 Reps of Power snatch, OH Squat, abmat sit-ups; Buy-out: 800m run. Moderate weight. What's your biggest fitness goal for this year? Don't get sick. What do you love about this type of fitness? I feel like you become a more well rounded athlete - having a good balance of strength, mobility, and cardiovascular ability. Additionally, I've come to really enjoy OLY lifting and learning the nuances of the movements which dramatically affect how much you can put up. What words of advice do you have for new members or people considering joining Cróga? i) Come for the community, and ii) trust in the programming and the coaches

Stephanie P. is the October Member Of The Month

Congratulations, Stephanie!!!!! Over the past two and a half years, it has been an absolute pleasure watching Stephanie reach her health and fitness goals at Croga through hard work and consistency. However, I've actually enjoyed watching her learn, grow and evolve emotionally and intellectually over that time by dedicating herself to living a long, healthy life and helping others do the same. There are a lot of people that try diets and workouts with goals of losing a few pounds and feeling good, but very few of them take the next step and read about how diet affects brain function, become certified nutrition coaches and start helping other people that are interested in being successful reach their goals like Stephanie has. I'm super proud of you, Stephanie, and I am very excited to see what else you accomplish in the near future and beyond. Your curiosity, thirst for knowledge and willingness to get uncomfortable in order to learn and evolve will take you a long way! When did you join Cróga? April 2018 What were you doing before for fitness? Going to a regular gym to lift weights/running slowly LOL /coaching soccer. What was your first workout? First reaction to your first workout? Heavy Front squats and burpee box jump finisher. I was really happy to be getting into something I knew I could improve over time. Getting under a barbell felt great and I hated the burpee box jumps because my mobility was awful at the time! What improvements have you seen in the way you look, feel and perform? I have been able to lift heavier (deadlift,squat/clean) than I ever thought imaginable and improve my technique through the process. I feel great and have improved my body confidence through consistent attendance and good nutrition! What days and times do you come to Cróga? I go as many days as my schedule allows, mostly weekdays 4:30 or 5:30 pm, sometimes I sneak in a weekend workout so i can see Dahveeee What's your favorite WOD? My favorite WOD is anything with running/situps or deadlifts. What's your least favorite WOD? My least favorite WOD is anything that has THRUSTERS or overhead squats! I will WOD pick to not do thrusters any day. "The Steph" WOD! What would it be? 5 rounds - 400 m run, 10 deadlifts, 25 situps What’s your favorite post-workout routine? Catching my breath/trying not to die.. but usually I just like to stay around the gym and catch up with all the familiar faces, see how they did on the workout and celebrate that we all mutually struggled together. What's been your favorite culinary discovery since joining Cróga? That I can make anything I want and enjoy it with flexible dieting, and macro tracking. If I had to narrow it down to one dish it would be my casein mug cakes that I make for dessert every night. 1 scoop of Driven Chocolate Casein, a little baking powder, peanut butter powder, and coca, put it in the microwave for 40 seconds and top with 1TB of peanut butter! It is like having a brownie every night, so good! What's your biggest fitness goal for this year? Starting this year I wanted to drop some LBs but after I accomplished that my main focus/goal has been to maintain my fitness routine through COVID times. Fitness is such a stress reliever and outlet to me, and keeping that consistent in my life is one of my core values. What do you love about this type of fitness? I love that we never really do the same thing twice. Everyday is different from the day before and it's constantly varied and pushing me to new limits. I love the feeling of accomplishment after a super hard workout. What words of advice do you have for new members or people considering joining Cróga? JUST JOIN!!! Croga has been one of the single best things that has happened to me in the last 2.5 years. It's more than just a workout, it's a community of people who care about each other and seeing each other's success in each individual fitness journey. There is no pressure to fit any mold or to be a certain way, although it may be intimidating at first I have found the community refreshing and something that I can't live without! Anything to add that we didn't touch on yet? Just want to express my thanks to the management team and for the other members of Croga that make is such a pleasurable place to be a part of!

Curt C. is the September Member Of The Month

The thing I love about having Curt as an integral part of the Croga Family is that he is a wonderful role model for consistency, thoughtful training, and persistence. As you'll see in his answer below, when he came into the gym he was pretty fit aerobically, but he knew he had some holes in his fitness game and he was excited to work on them. And work on them he did. Over the past 4 years I have watched Curt eliminate mobility issues that were causing pain through consistent stretching, build huge strength to bodyweight numbers (he's toward the top of the list of pound for pound lifters in our gym), improve skills through consistent practice and being open to coaching feedback and then using it to improve technique, take his aerobic capacity far beyond where he started even though most of what he used to do was aerobic based, and become just plain JACKED to the point where he probably can't take his shirt off at pool parties because he'd embarrass the other dads. It has been a pleasure getting to know you, coach you and learn from you, Curt. I really value our friendship and look forward to watching you continue to crush your goals year after year with your focused training and hard work. When did you join Cróga? I joined in July of 2016. What were you doing before for fitness? I used to cycle a lot. I enjoyed climbing the hills up the peninsula, in the Santa Cruz Mountains, and Mt. Hamilton. I also did spin classes and HIIT. What was your first workout? First reaction to your first workout? I don't remember exactly what my first workout was, but I do know it included wall balls. I recall Shawn and Tony seeing me, the new guy, pick up the Rx'd 20 lb ball saying something like, "No, you don't want that just yet." It was good advice! What improvements have you seen in the way you look, feel and perform? I just feel stronger overall. All the cycling I used to do gave me a good aerobic base, but no matter how many hours I put in or how many hills I climbed I could feel myself getting weaker as I got older. Now, I am stronger and feel more fit than at any point in my life. What days and times do you come to Cróga? My workout times have shifted around over the last four years. I was a regular at 5:00 AM for a while but have settled in at 5:30 PM. What's your favorite WOD? I like chippers. Seeing a large volume of work on the board and the this-is-going-to-suck dread it induces gives me that much more satisfaction when it’s over. What's your least favorite WOD? Right now, it’s anything with double unders. I like jumping rope, but I just cannot get my act together on double unders. However, I haven’t given up and will eventually be able to do them consistently. At that point my least favorite WOD will be anything that includes the assault bike. I enjoy pushing myself hard, but I’m not a masochist. "The Curtis" WOD! What would it be? I like working with kettlebells. Here’s something I wrote for myself a couple months ago. 5 rounds for time: Run 400 m 20 Kettlebell snatches, 10 each arm 20 Abmat sit-ups What's your biggest fitness goal for this year? I started the year with two goals: to log over 200 workout days for the year, and to deadlift over 400 lbs. With the consistent programming that Croga has put out through the shutdown, the first goal is well within reach. Also, the 1+ hours per day that I have gained back from not commuting the past several months has given me more time for working out. I don't have a barbell at home and was beginning to doubt I'd achieve my second goal. I’ve made overall gains during the shelter in place, but I don’t think bodyweight and kettlebells were going to allow me to increase my deadlift. Now, with the small group training and open gym available, I just might have a shot at it. What do you love about this type of fitness? I love the variety of the workouts. Going to a typical gym was never something I could stick with for very long because it was just boring, and I would never make much progress. I’m sure that was due to not having any coaching or any sort of training plan. Having programming that is continually changing but is not totally random keeps working out fun and challenging. What words of advice do you have for new members or people considering joining Cróga? Be consistent with your training. Everything is scalable to whatever your current abilities may be. So get in the habit of showing up regularly even if the workout has a movement that you’re not yet able to do or is a weak point in your fitness. Consistent effort over time will produce the results you’re looking for (and some you may not have expected). And don’t be intimidated by the 6’ 2” bro wearing a Rogue cap and no shirt. He’s actually a cool dude who I’m sure would be very supportive of the fitness journey you’re on. Anything to add that we didn't touch on yet? The community is a huge part of why I belong to Cróga. I have gotten to know some really great people with similar fitness goals. There is a healthy level of competitiveness that motivates us to push harder, but we also encourage and support one another. The coaches are excellent teachers and motivators. They know their stuff, show us how to move safely and effectively, and keep things fun. I am extremely grateful for the coaches and members of Cróga.


Terms & Conditions

To be eligible for your money back you must:

  • Check in with your coach every week by submitting a complete check-in with photos, measurements, daily weigh-ins and a narrative of at least 200 words. *unless you and your coach have agreed upon a different approach.
  • Must be at least within 80% compliance of macros assigned by coach. *unless you and your coach agree otherwise
  • Sync MyFitnessPal with Seismic so your coach is able to review your food choices
  • Track all your meals in MyFitnessPal at least 85 days of the three months

Customers are only eligible to receive the money back guarantee once.