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March 2018 - Volume 14

Retail Items!

We have recently added a couple of new items to our retail store!

  1. The Wod-n-Done hand grips are a single use grip that applies directly to your hand, making a nice barrier to rips without the added bulk of a leather grip. 1 pair for $2.00, 3 for $5.00, or 10 pairs for $15.00.
  2. Custom Head Bands! – These are great for keeping the sweat and hair out of your face during a wod! $12.00/each
  3. Custom Shaker Bottle – This is my go-to shaker bottle during a wod. It has a removable storage compartment for protein or pre-workout. $10.00/each
  4. Fuel for Fire Packets – Each of these smoothie packets offer at least 10 grams of protein with no added sugars. They are gluten free and fat free. $3.00/ea
  5. RX Fit Aid and Kill Cliff Beverages – Enjoy one of these post wod for only $3.00/ea.

The next question is HOW do you purchase these items? See a coach and have them use their Zenplanner Staff App on their phone or see someone at the front desk to purchase!

Coaches Corner – Steve Hambling

Why CrossFitters Should Adventure Race.

There are many parallels between Adventure Racing and CrossFit. It takes a unique individual to embrace CrossFit. To keep coming back day after day when the workouts hurt and the muscle-up still seems far from reach. We are the type of people that meet challenges head on, who know our limitations and yet still find ways to push beyond them. We stand strong with our community and excel at building each other up, motivating each other as friends, and getting through all of life’s dark places together.

Many of us have a history of playing sports, some of us still do, and others have occasionally gone back to a sport they once loved. I have heard the stories, time and time again. I have experienced it for myself – finding that I am better at something I used to do than when I actually did it more frequently. The realization that I’ve been out on the hockey rink for longer than a typical shift, skating as hard as I can but yet not tired.

CrossFit prepares you for whatever life may throw your way, whatever sport you might already excel at or want to try out. I don’t question it anymore. I watched our members take a trip to the climbing gym (something that few of us have much practice with) and absolutely crush it. Our members have fantastic body awareness and strength. How can they not; when on any give day they are balancing barbells overhead, running with odd objects, and all the while coping with complete muscle fatigue. I feel proud to be a part of something like this.

Adventure Racing is certainly not for everyone, and just because you CrossFit does not mean you are going to like it. It takes a unique individual. Adventure Races come in all sorts of sizes. There are short sprints (4 hour races), longer 18-hr races, 24-hr races and even longer ones. Teams can vary from solo, 2, or 3 person, co-ed as well as same sex. Just like your WOD, every race is completely different, requiring different skills as well as a different game plan. I can make some broad generalizations though. A typical 4-hr race will involve things like mountain biking (the single largest piece of equipment you will need to supply), orienteering with map and compass (no gps), running, road biking, swimming, and paddling. Longer races typically require more map skills like being able to plot UTM co-ordinates. There are always special challenges and surprises. I have jumped off of high dives, climbed down ropes into rivers, rappelled off of water towers, shot rifles, solved math puzzles, crossed rivers on ropes while pulling my bike behind, carried my bike up waterways, zip-lined, travelled through the underground tunnels of Indianapolis, and seen parts of the city and wilderness I never would have, had I not been lost.

I have probably done around 10 Adventure Races, some solo, some on a team, some short and others long. From those experiences I would have to say that the single most important skill you can have is the ability to endure, not just physically but mentally. Your teammates are your most important assets and the ability to work together, keeping each others spirits up when things are cold and dark, that’s what makes a good Adventure Racer. You will argue, you will disagree, you will get lost. Just like that feeling when you are jumping rope and suddenly whip your shins. Your mind goes amuck and begins reeling on itself. Every attempt seems to end with another failure. The only solution is to calm your mind and begin anew. But that’s the fun of it all, that’s the challenge – to master your own madness. You race against the clock but mostly you just race against yourself and like in CrossFit, sometimes “slow is smooth and smooth is fast.” A big part of racing comes down to having at least one team member who is willing to slow down and read the directions/map.

During an AR you will carry all of your gear with you at all times. That means water, first-aid, and whatever else the gear list requires. You will get wet and muddy. Don’t even consider doing this if you don’t like being out in nature because you will be in deeper than any Tough Mudder or Spartan Race that I can remember. Do this because you like the challenge, want to be a team player, and enjoy testing yourself with the unexpected.

If you read the above and are excited to test yourself in the realm of adventure racing, we are putting together a team (or teams) for the Mission Adventure Race! Look for an event in our members only Facebook group, or email us to be added!


  • March 23rd – Final Friday Night Lights + Pitch In! Join in the fun of 18.5 and the celebration as we close out the Open for 2018.
  • April 7th – Hoosier CrossFit Age Group Invitational:
  • April 21st – Festivus Games
  • May 5th – Brown County Trail Run OR Orienteering Training – Depending on interest, we will either do a trail run or go out with our maps and compasses to practice orienteering for the upcoming adventure race. Followed by pitch in tacos at the Hamblings!
  • May 12th – Mission Adventure Race:
  • We have a google calendar of upcoming races and events – see our member FB group or email us for more information!

Member Highlight – Pippa Dent

  • How long have you done CrossFit? 
    • A little over 5 years, with a few breaks due to injuries and life. It was my New Years resolution in January 2013. After 2 years of cardio and light weights fitness classes, and the promise of cookies, I was ready to cross to the dark side and give CrossFit a try. 
  • What is your favorite CrossFit movement/WOD/lift? 
    • Each and every time my body shows me yes I can do something, every increase in weight, decrease in band or time, every goal checked off, a wod I can rx, are all equally important to me.
  • What is something that most people at the gym wouldn’t know about you
    • I was born in England, moved here when I was very young and most of my extended family and youngest brother live there.
  • What is a fitness goal you have for the upcoming year? 
    • My nemesis, my goat, my most dreaded lift….. snatches.
  • What is a hobby you have that is NOT CrossFit related?
    • Gardening, the flower kind. It’s my other therapy. Picture English cottage gardens with an abundance of colors, varieties and scents, not landscaping.
  • What advice would you give someone who is afraid to try CrossFit? 
    • Go for it! Look for and find your fit at the right CrossFit gym, commit to the foundations class and at least another month of classes. ASK questions, there are no dumb questions when it comes to not hurting yourself and scale, modify, substitute as your body dictates. Listen to your coach and be coachable. Be patient, don’t compare yourself to others, but strive to improve yourself…I can’t do that, YET. In the past year, after changing to 5-6 classes a week, great coaching, changing up my diet and the best support from fellow CrossFitters I have accomplished more than in the previous 4 years. Goes to show you can teach an older CrossFitter new tricks!
  • Tacos or Pancakes?
    • Pancakes!

Carolina Slaw


Recipe found here:

This is a recipe modified by Jessica to be a bit more healthy by omitting the sugar. This slaw is tangy and vibrant, unlike the drowning in mayo types of slaw. You can play with the oil and spices to your taste.


  • 1 large head of cabbage (finely shredded –see below for chopping advice)
  • 1 medium bell pepper, finely chopped
  • 1 medium sweet onion, finely chopped (subbed in green onion)
  • 1 cup diced cherry tomatoes
  • 1 medium cucumber diced
  • 2 carrots (grated or julienned)
  • 1 cup granulated sugar (Jessica left this out)
  • 1 teaspoon salt
  • 2/3 cup vegetable oil (such as corn oil, grapeseed, safflower, peanut, or canola) – Jessica used olive oil.
  • 1 teaspoon dry mustard
  • 1 teaspoon celery seeds
  • 1 tablespoon celery salt
  • 1/4 teaspoon ground black pepper
  • 1 cup vinegar (white or apple cider)


Prepare the Vegetables

  1. Combine the shredded cabbage, chopped bell pepper and onions and the grated or julienne carrots in a large serving bowl.

Make the Dressing

  1. In a medium saucepan over medium heat, combine the sugar, salt, oil, dry mustard, celery seed, pepper, and vinegar and bring to a boil.
  2. Simmer, frequently stirring, until the sugar is dissolved.
  3. Cool slightly, then pour over the vegetables and toss well.
  4. Cover and refrigerate the coleslaw until thoroughly chilled.


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