Q: What if I can’t make it to my scheduled class? Like, I have a work conflict or an appointment?

A: Just text Sam and let her know what class you’d like to pick up. If you don’t have her number ask at the box. Some of our classes are full, and if, on occasion, we’d be down a coach or short-staffed, it’s important for us to know who’s coming so we can plan. In a nutshell, we can help you make up the class, just let us know you need to change.

Q: Can I train twice a day?

A: At “our” age, there may be some appropriate means of training twice a day, three times a week: skill, strength or cardio. Our Open Gym option for membership can make that possible. And Ed or Sam can quickly write a program so that you work smart and progress. It doesn’t, however, make sense to do the same class/workout twice a day. If you have an interest in training more, speak with Ed or Sam to work toward a solution, but most importantly, make sure you have a specific goal to work toward.

Q: As it gets hotter, will you turn the air conditioning back on?

A: Thanks to COVID, the answer is a resounding no. But don’t worry, the majority of our members actually say they feel more warmed up and train better in the heat. But WE KNOW, it’s tough to get acclimated to. Be patient, ask to be moved toward a fan. We promise you will acclimate. We may have to rest a little more and not push so hard for a while you get used to the warmer and more humid temps.

Q: Is there really a burpee penalty for not putting away my equipment?

A: Maybe. There should be! Your coaches are sometimes spread pretty thin: correcting movement, running equipment for those who need it, and at the end of a class, it’s ideal that they/we can sign off with those leaving and check in with those coming in…and not be breaking down your equipment, wiping down equipment you leave behind or putting away equipment you leave behind. Part of our protocol is that you (if possible) get your equipment set up and then break it down when you’re done. Of course, we’ll help when we can…but please take that responsibility for your equipment.

Q: What does Ed eat for breakfast that gives him so much energy?

A: His breakfast is “A THING”! On Monday, Wednesday and Friday, he starts at 7 am with the first class, and coaches 5 hours straight without a break. He needs a solid base of fuel to start the day. Plus, he coaches the 5:30 pm class those days so doesn’t eat a “normal” dinner after class – rather, eats before the 5:30 class and just has some type of long-lasting protein before bed (like Progenex Cocoon).  For breakfast, he usually makes a “breakfast sandwich” consisting of two toasted slices of Dave’s Killer Bread (Sprouted or Good Seed). No, grains haven’t been a normal part of his diet until the past several months and he’s finding success with this bread.  He’ll fry up two large eggs, add about 6 ounces of protein in the form of Canadian bacon or ham, and add in a large banana and some berries. He’ll have one to two cups of coffee with heavy cream as well. “Breakfast of coaches”!

Q: What happens if I run late to class?

A: Do what everyone else who runs late to class does: slither in and try not to be noticed! Hahahah!  Fall in line and pay attention at the whiteboard to whatever is left.

Q: What are some of the coaches’ pet peeves?

A: This will be fun!

    • not paying attention at the whiteboard
    • not breaking down and putting their equipment away
    • being territorial of “their space”…it’s everyone’s space
    • being uncoachable: always with an excuse or a “better way” to do things, including the movements
    • gym bags and “stuff” on the gym floor; leave it in the Playground
    • lack of spacial awareness; in other words, try to pay attention to your surroundings and others’…act offensively, not defensively
    • athletes coaching other athletes – let the coaches coach
    • complaints about body aches, body weight and other “inflammation-related” issues without a willingness to review and change one’s diet toward an anti-inflammatory diet
    • the word “I can’t” – rather, let’s work on “I’ll try”
    • lack of willingness to partner with other athletes…come on guys…it’s part of the sport; lighten up!

Q: What’s the secret password for CrossFit Weaver Park?

A: SalmonYeti.  Makes you want to know more, right?

Q: What gloves do you recommend we buy to protect our hands?

A: We don’t recommend gloves. At all.  Hand protection is most needed for hanging on the bar or rig work. Trust us, your hands will get used to the dumbbells and barbells, but handing on the pull up bars is another story. There are several types of “grips” (not gloves) out there. These are a form of hand protection that protects your hands from the bar, but doesn’t take away from your grip on the bar like gloves do. Here are a few of the types we recommend:

Victory Grips
Bear Komplex
Element 26
Rogue Grips
Roo Grips
i99 Grips

Q: What is the diet framework you recommend for GrandMastersRx athletes?

A: Framework is the key word here – we promote a logical, whole foods, anti-inflammatory framework from which to build your best diet – one that will be different for everyone:

    1. Lead with protein – we know you’re sick of hearing it but the
    2. Protein – if you can’t gag down enough food in a day to equate to at least 75% of your bodyweight in grams of protein, then we recommend a protein powder or pre-made protein shake – whey or egg white over plant-based.
        • Eat protein at every meal and lead with it – protein first, starches and vegetables next
    3. Water – hydrate. Figure it out – add cucumbers, strawberries, mint leaves or whatever you can to water to get you to drink more.
        • Caveat – salt.  We know what you’re thinking: “salt raises blood pressure”. Not so fast! That thought, along with others like dietary fat raises blood cholesterol (generally not true and disproven), Canola oil is a healthy fat (also false: who us a canola tree 😂), red meat is bad for you (also not true – just source your meat from grass fed, grass finished animals) are fake news.  A high refined carbohydrate diet has more impact on blood pressure than salt. If you train hard and in the heat, a sodium dominant electrolyte supplement may be warranted. As always, try for a few days, see how you fell – if better, you’re onto something.
    4. Vegetables – all of them! Colorful, non-starchy vegetables should dominate your plate. Cooked, raw, or however you like them. High in nutrients – they’re very important and very antiinflammatory.  Try to get two different vegetables in each meal.
    5. Healthy fats – like grass fed butter, natural fat from fatty cuts of healthy animals, avocado, nuts, seeds, coconut…get a healthy serving or two of fat in every meal.

Q: What supplements, if any, do you recommend?

A: Obviously a whole foods diet is the beginning, but in our world of eroding topsoil, factory-farmed “everything”, genetically modified “everything”, the massive list of “generally regarded as safe” additives, preservatives and chemicals in our food, supplementation can help in some cases.

    • Vitamin D – obviously check with your doctor but most adults are deficient in vitamin D without supplementation.
    • Protein powder or supplement – see above
    • Creatine – one of the most studied supplements and is now proven to help maintain a healthy brain as well as prevent sarcopenia in older adults. No loading, just 5 grams per day.
    • Greens powder – if you hate vegetables
    • Omega 3 fatty acids, specifically EPA and DHA

Stay tuned for Volume 2