2019 Year in Review

2019 – CrossFit Playground Year in Review

Below are a series of posts highlighting our favorite parts of 2019 at CFPG. Please read and relive a great year with us!

Our transition into owners of CFPG began with $25 in our bank account ($20 from me, $5 from Bryan, just to be clear!) and some borrowed time. And, there was a lot to do. We reintroduced On Ramp, called it Foundations, and the first class was delightfully full! Things were in rough shape and we didn’t have the best equipment, but what we did have was some of the most experienced coaching, a killer program, and the Best Community Around. So we told people that and promised the nice things would come. And they did.
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Recently, Bryan sent a list of all the investments we made this year at CFPG and let me tell you, it made me proud. Highlights for me …
🔥Equipment investments – A variety of new equipment has trickled in throughout the year and now, we’re a little spoiled, haha! Game changer – women’s barbells, something we had never had before and so important for our large female population.
🔥Construction – What do you do when you have no money? Knock down walls and paint everything! We’re really happy with the new feel at CFPG, love the colors and love our entry.
🔥The New Rig – An unexpected purchase and a little nerve wrecking, but how did we live without it? Memorable moment – almost 50 Athletes doing pull ups during Murph, wow
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Although CFPG has physically transformed in many ways, one could argue that the true overhaul is our fitness program. When I say the fitness of our community has TRANSFORMED, I am not kidding. As a whole, no matter how long we’ve been members at CFPG, we have all made significant gains across the board – in strength, skill, and stamina. I look at Athletes photos from earlier this year vs. now and and the transformations are nothing short of amazing. All the credit goes to Bryan Dowd and our coaches for facilitating a new philosophy of fitness at CFPG.
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Moving into 2020, we still have big plans to grow and as we asked our members at this time last year, stick with us, or join us and come along for the ride. It’s been a great ride so far and the sky’s the limit. 
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Best, Erin
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#crossfitplayground #playgroundstrong #2019recap #yearinreview

Right from the start, it was very important to us that we reintroduce Youth CrossFit at CFPG because after all, a love for fitness can and should start from an early age and we wanted to foster that. In January, CrossFit Kids returned to CFPG and the first few months were, needless to say, quite the experience! Session 2 began and we introduced separate programs based off of age and skill; Fire Breathers (4-7) and Dragons (8-12). In the late Spring, CrossFit Teens came to CFPG, a program that was designed for teenage athletes, but quickly turned into a sport for teens who didn’t play one. In the summer, we hosted two weeks of CrossFit Kids Camp and Team WOD, a session for teams to come in and train with us. As I write this, I am amazed that all of this happened in one year. And it’s been incredible.
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Choosing highlights regarding Youth CrossFit at CFPG is so tough. I didn’t realize how much fulfillment it would bring to me, and let me tell you, it has. Here are my top three:
👉🏼Teaching Olympic Lifting to Youth Athletes – Never in my wildest dreams did I think kids would pick up lifting like they do. In a matter of 2-3 classes, I’ve taught kids to Power Snatch, and their form is impressive. What’s even more impressive is that my Youth Athletes show the ability to modigy workouts while still challenging themselves. That, my friends, blows my mind.
👉🏼Writing Program for Kids – It’s not a secret that Bryan is the brainchild behind our very effective Adult CrossFit program and I’ve been lucky to learn so much from him. Writing program for kids is different obviously, but the underlying foundations of CrossFit are still the same. I’ve very much enjoyed writing program for CrossFit Kids under Bryan’s wing and am so grateful to be able to grow my skills in this arena. I am especially proud of the curriculum we developed for CrossFit Kids Camp; it truly embodies teaching CrossFit as a lifestyle and that includes not only fitness, but also healthy eating, team work, and love for our community.
👉🏼I’ve been so fortunate to work with Coach Syd and Coach Noah as up and coming Kids/Teens coaches. I can’t say enough wonderful things about them and love the bonds they’ve made with our Youth CrossFitters. They really are the most exemplary role models and we’re more than lucky to have them.
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Long post, I know, but CrossFit Kids is so dear to my heart. They’ve been a huge part of my 2019 and the Community at CFPG. A yearly recap post wouldn’t be complete without them.
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Best, Erin
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#crossfitplayground #playgroundstrong #2019recap #yearinreview #crossfitkids #crossfitteens #growingupcrossfit #startemyoung

CrossFit Playground has always prided ourselves in being the Best Community Around. A little cliche, we know, but the only way to describe it, really! When you walk through these doors, you’re welcomed with open arms and hearts. When you’re here, you’re surrounded by encouragement and support. And when you go to leave, you might not want to, because the feels here are just that good. Oh and we laugh, A LOT. We can’t take the credit for this; it’s all because the people here are amazing. They truly are “a Community of people who (emphasis) LOVE each other.”
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In 2019, we made so many wonderful memories with our Community. I LOVE looking back and smiling over each and every one. And something I’m most proud of … the diversity in which we got the Community involved. I feel like we really did a good job offering something for everyone and we hope you all thought so, too. And now to narrow down the top highlights … so tough!
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👉🏼Community Wide Strength Training and Cutting Cycles: For the first time ever, we lead our entire community in several strength training and cutting cycles over the course of the year. We taught you all about the methods, presented different diet paths to you, pulled additional resources and recipes from our members, and helped you collect data. We watched our lifts go up and our body fat go down. We celebrated all of our success.
👉🏼Big Fat Community WODs: There’s nothing better than to watch the whole freaking community pack the place for a special event WOD. My favorites of 2019 would have to include:
✔️Murph – CrossFitters come together on Memorial Day to complete a workout in honor of a fallen soldier, the biggest group we’ve ever hosted
✔️The WOD for Emmy Drew – CFPG showed up in large numbers to raise funds and awareness for Pompe Disease in honor of Emmy Drew Parker
✔️Holiday WODs – Honestly any holiday is a great time to get a WOD in with your CFPG family and then of course, celebrate with food and spirits after ❤
👉🏼Community Excursions: This year we took fitness outside of the gym and will continue to do so more in 2020 with Applied Fitness; exciting! Favorites from this year include our Day at the Track, the SUP and Kayak Excursion, and the Ghost Run. Loved that time with you all.
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The Community has always been one of the biggest reasons my love for the Playground is so great. Now I know you might think I’m impartial, and that could be slightly true … but come here some time and see for yourself. There’s something really special here and people sense it right away. We know you will, too.
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Best, Erin
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#crossfitplayground #playgroundstrong #appliedfitness #cfpgfamily #proudcommunity #bestcommunityaround

“By definition, resolutions are more do-or-die (and therefore intimidating).
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This is the common definition of the word resolution: res·o·lu·tion, (noun) 1. a firm decision to do or not to do something; 2. the action of solving a problem, dispute, or contentious matter. Meanwhile, this is the definition of the word goal: goal, (noun) 1. the object of a person’s ambition or effort; an aim or desired result; the destination of a journey.
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Just by definition alone, a goal sounds more attainable. Instead of setting a “firm” resolution that requires solving, set a goal, which is a part of a “journey” and enjoy the road to reaching a better place in your life.”
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I think I can speak for Bryan and myself when I say that we’ve very much enjoyed our journey at CFPG this year. We’re so proud to be part of this experience and we can’t wait to see what 2020 brings us and all of you. Thank you so much for your continuous love and support and have a happy, healthy new year and 2020!
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#crossfitplayground #playgroundstrong #2019recap #2020goals #yearinreview #cfpgfamily #proudcommunity #proudplaygrounder

A New Mascot for the New CFPG

A New Mascot for the New CFPG
by Erin Walls | Co-owner

This year, CrossFit Playground celebrated their 10 year anniversary as a CrossFit affiliate. Looking back over the course of 10 years, CrossFit has evolved greatly and so has CrossFit Playground. I remember my introduction to CrossFit, curiously searching about it on YouTube to find videos of monstrous looking people, ripped and bleeding hands, and a Rhabdo Clown as their mascot. I often wonder as a marketer, what the hell were these people thinking? And furthermore, how did I even end up here?

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At CrossFit Playground, we proudly displayed the Strong Man – a large and in charge individual, his muscles ripping through his shirt, barbell overhead, and don’t get in his way, he’ll crush you! We loved the Strong Man. We took lots of pictures with him and when we moved to another location on Dr. Foote Road, we cut him right out of the wall and brought him with us. 

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Fast forward to now, CrossFit has really shifted its focus. On YouTube – you’ll still see those badass Athletes crushing weights we can’t even fathom, but you’ll also see your Best Friend, your Grandmother, your Teacher, your Kid, and your Dad – all doing variations of CrossFit and benefiting greatly from a Functional Level. The focus at CFPG has changed as well and we couldn’t be more thrilled with our direction. This brings me to the point of this post – one morning while at CFPG and sporting some OG Strong Man apparel, a member said to me, “I like your hoodie! You guys should reprint those!”

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That statement stuck with me and caused me to reassess my relationship with the Strong Man. I loved him for his roots but he wasn’t a representative of CFPG anymore and for the many new members we had acquired, he doesn’t even exist. Bryan, Shelby, and Dave all felt the same. And that’s when the decision was made to recreate the Strong Man.

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My brother, Ian who’s a storyboard artist in LA came to my mind. He was in an advanced drawing class and his Instagram was hopping with short sketches of bodies and their movement. It was really the first time I was following his work closely, as I was so impressed by his progression as an artist. I proposed the idea and he took off. He took a long time showing me something. I know he took the project very seriously. Making this change was a statement and he knew that it needed to be on point.

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Just this week we got on the phone and he sent me his final draft. I sat in silence taking it in for the first time. It was everything I pictured it to be and more. And it’s us, it’s the New CrossFit Playground.

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Here’s a little behind the scenes take of our new mascot:

We’ve paired the Strong Man up with a Strong Woman. Our population at CFPG is largely represented by women and let us tell you, each and every one of them are powerful and deserve representation. In this piece, the man and the woman are equal, they work along side of each other. They’re both putting that barbell up equally and together, they’re unstoppable.

Our Strong Man and Woman have no faces – because they could be anyone. Anyone can do what we do, all they need is the courage to walk through the door. Can you picture your face on one of those bodies? That could be you.

Their bodies are sculptures – works of art. That’s very much in line with what we do at CFPG. Our program is filled with traditional body building – sculpting methodologies combined with the best of CrossFit, giving each member that chance to take their own artistic direction in sculpting their own body. There’s an incredible sense of empowerment that comes along with that and these Athletes are without a doubt, empowered

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I personally am so excited to present this new mascot duo to our community. As someone who’s been a Proud Playgrounder for a long time, I’m excited to have watched the evolution of CrossFit Playground and feel honored to influence its direction moving forward. Plus, my brother created this for us. He’s been to the Playground and knows the energy that exists here. I couldn’t imagine asking anyone else to do the job.

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Without further ado, take a look at the new representatives of CrossFit Playground; these Athletes know what it means to be #playgroundstrong. Look for them on a CFPG Fall Apparel Line … COMING SOON

 

Let’s talk Murph and modifications for Murph!

Murph RX (for time) in a weighted vest
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Remember that pull ups, push ups, and squats can be broken up however you would like.

Options for scaling:

Murph (for time)
sans Vest

¾ Murph (for time)
Run 1200 Meters
75 Pull Ups
150 Pushups
225 Squats
Run 1200 Meters

½ Murph (for time)
Run 800 Meters
50 Pull Ups
100 Push Ups
150 Squats
Run 800 Meters

¼ Murph (for time)
Run 400 Meters
25 Pull Ups
50 Push Ups
75 Squats
Run 400 Meters

Scale Movements:

Scales for Running:
Row
Jog/Walk
Bike

Scales for Pull Ups:
Ring Rows
Jumping Pulls
Banded Pulls
Seated Lateral Pulls

Scales for Push Ups:
Push Ups from the knees
Push Ups on a box
Push Ups on a crossbar
Push Ups on the wall

Scales for Squats:
Squat to Target

Remember, it is important to honor our fallen soldiers and you are, by simply attending Murph at CrossFit Playground. CFPG encourages all members to participate in Murph safely and modify the workout appropriately to your capabilities.

Good luck everyone!

A Note From Bryan

We are super excited to take 2019 by storm with all of you. We know that you are all setting your sights on the New Year and you have goals. We want you to know that we are here to help you reach those goals. Our 2019 programming is planned to deliver, big time. Below is a list of common goals and what we are doing in 2019 to help you reach them: Weight Lifting PRs – We are following conventional practices as well as adding in wave programs to build strength in our core lifts. We are very focused on stability strength as well which is important as your prime movers get stronger. You will see a lot of super sets and non-PR days along this journey in 2019. But, I promise you it is all part of the plan. Gymnastics Skills – CrossFit Playground is getting their ring muscle ups in 2019. At a minimum of one day per week we will rest day from our heavy lifting and we will focus on gymnastics skills. We will also be adding skills into the warm ups to give you a set amount of time each day to work on specific skills. Lastly during open gym time slots coaches will be here to help you with drills designed to progress on these skills. Weight Loss – Obviously weight loss is a typical goal for so many people. 1 pound is the equivalent of 3500 calories. Our programming is designed to burn 350-400 calories on average each metcon. Please note: we are all different so some may burn more while others burn less. And this is an estimate based on heart rate data I’ve pulled by doing most of these metcons so it could be different for some. Some longer metcons may burn even more. You will also burn more calories during weight lifting sessions. You can accelerate your weight loss with a cut in calorie intake as well and it is not uncommon to lose 2+ pounds every 10 days on this plan. There is no doubt that diet is key and you can NOT out work a bad diet. For Example – A single donut can be 450 calories and throws away all the work you put in at your workout. Check out the nutrition facts here – https://www.dunkindonuts.com/en/food-drinks/donuts/donuts We will be talking about different diet plans and approaches to achieve your goals but, understanding your macros is the ultimate key. Weight Gain/Muscle Gain – Same as with weight loss so many of us struggle with gaining weight in muscle mass. Most people who try will argue that it is actually harder to gain weight(good muscle) than to lose it. Understanding the calories burned in metcons and your macros is even more important for this goal. Knowing the shift in protein as well as carbohydrates that is needed for muscle growth is very important. Our weight lifting program will build muscle and strength while our metcons are carving the fat. If this is your goal and you need guidance let us help you. Like we have said we are 100% committed to your goals but, we need to know them to help you. Approach your coach or Erin and Bryan for help on this, we’d truly love to guide you to success. Let’s do this! Have a great holiday!