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May 2018 - Volume 15

What happened in April??

April was a whirlwind! We wrapped up our second Nutritional Challenge, sent master athletes out to compete, added more storage space (thanks Paul!) and equipment, hosted our first Festivus competition, and all the while improved our fitness! 

Here are the numbers:

  • 19 total participants in the nutrition challenge. 10 people submitted their final info for a total of 70 pounds lost and one gain of 5.4 lbs in a healthy way on purpose!
  • Two Master athletes (Angie and Paul) competed in Bloomington.
  • Two new bathrooms, including a changing area for the guys, one new shower, many feet of new shelves for wall balls, kettle bells, and dumbbells.
  • 36 athletes competed across 6 divisions for Festivus, and we even stuck to the schedule!
  • 8 new graduates from our Foundations program.
  • 4 new members added to our members FB group. If you aren’t a member of our FB group and would like to be, please send us an email at and we will send you an invite!

I just want to take a moment and thank our gym family for helping to create such a great community! The community aspect of CrossFit is, for me, one of the most important parts! My #ripcordcrew holds me accountable, lifts me up (sometimes literally), and makes my evenings at the gym the best part of my day! – Coach Dell

Coaches Corner – Jeff Smith

Hey Ripcord!

In an attempt to challenge everyone of every level, I will be releasing one weekly challenge for the next few months. These challenges will be something that will test you as an individual and focus on a particular movement or goal. They will generally be something that shouldn’t take too long to complete, and can easily be done at either end of any regular class.

This weeks challenge, along with any others that we have, can be found on the whiteboard. I will also post something on Sunday evenings on the Ripcord members page, letting you know what the upcoming challenge will be and if there are any specific standards that need to be considered for that challenge. Each week you are encouraged to write your score on the board below the challenge so that others will be able to see where you finished. Also, each week the male and female with the top scores will receive their choice of 1 kill cliff, Fuel For Fire, or a Fit-Aid as a reward for their efforts.

Have fun with these!!! They are not meant to add any pressure, but instead give you an outlet from the regular rat race, and give you something else to focus on.  If you have any questions or ideas regarding these fun challenges, please let me know.

I can’t wait to see everyone attack these!!!


Coach Jeff


The workout Murph is a classic CrossFit workout known as a Hero WOD. These WODs are made to honor the men and women who have fallen in the line of duty. This workout in particular is in honor of Navy Lt. Michael Murphy, who was in killed in action in Afghanistan. The workout itself was one of his favorites going by the name of “body armor’.

Each year around Memorial Day CrossFit gyms pay special tribute to Lt. Murphy by coming together to throw down and do this WOD. If you’ve ever seen the movie “Lone Survivor” then you watched the story of Lt. Murphy and his men.

The workout:

For time:

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Rx: males – 20 lb vest, females 14 lb vest

While yes this workout can be intimidating, there are plenty of scaling options available making this workout possible for people of all levels of fitness. So what do you say? Grab a vest, grab a friend, and come have a blast honoring those who paid the ultimate price for our freedom. – Coach Sam


  • Start Time 10 am
  • Location: CrossFit Ripcord
  • Cost: Free!
  • 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 BBQ at the Hamblings!
  • May 12th – Mission Adventure Race:  – We have two teams signed up!
  • May 19 – 2nd Annual Kickin It for Abbott Kickball Tournament
  • May 28 – Annual Murph WOD at 10 am. This is a free community WOD!
  • June 1st – First Friday Community WOD
  • We have a google calendar of upcoming races and events – see our member FB group or email us for more information!

Member Highlight – Jen Corsi

  • How long have you done CrossFit? 
    • Since March 6th 2017 (my birthday). My dad had quadruple bypass surgery the month before and it scared me into realizing I HAD to do something. There was a challenge starting up ON my birthday and I read it as a sign. My second son was only 6 months old but I was in the gym 5 days a week at 5:30am. It has been the best gift I’ve ever given myself! 
  • What is your favorite CrossFit movement/WOD/lift? 
    • I LOVE sit-ups and burpees probably because I’m short and therefore fast! Haha! Long WODs are the best because I like to test endurance. I love a good and heavy deadlift or back-squat. My legs are stronger than my arms by FAR!
  • What is something that most people at the gym wouldn’t know about you
    • I have a California King Snake named Naga that I got in college, not really knowing how long they live. If you would like a new pet come see me! 
  • What is a fitness goal you have for the upcoming year? 
    • I would like to be able to RX more workouts and develop skills that I currently lack like handstand walking and bar/ring muscle-ups. 
  • What is a hobby you have that is NOT CrossFit related?
    • I LOVE hiking and being adventurous. I am the woman that if you suggest something 9 times out of 10 I’ll go with it. I have a LOT of good stories!
  • What advice would you give someone who is afraid to try CrossFit? 
    • Just show up. No one starts out doing 100, 50, 25 or even 15 of anything! You will be coached in all movements for skill and safety. The best part is the community! There is nothing like sweating it out and being encouraged by people who seriously only want to see you succeed! 
  • Tacos or Pancakes?
    • Both, at the same time.

Paleo Almond Joy Cookies

Recipe found here:

Now that the nutrition challenge is over, here is a sweet treat  to enjoy!


  1. In a medium bowl, mix 1/2 cup maple syrup, 1 tsp vanilla, and 1 egg together with a fork, whisk, or handheld electric mixer until mixed. Then add 1/4 cup melted coconut oil and mix again until the mixture thickens.
  2. In a second bowl, mix 1 cup almond flour, 1 1/2 cup unsweetened shredded coconut, 2 Tbs coconut flour, 1/2 tsp baking soda, and 1/4 tsp salt together with a fork.
  3. Pour the dry ingredients into the wet ingredients and mix with a fork. Fold in the chocolate chips.
  4. Put the batter into the refrigerator for 20-30 minutes.
  5. Preheat the oven to 350 degrees and cover a cookie sheet in wax paper or a silicon cookie sheet liner.
  6. Scoop out 1 tablespoon – golf ball sized scoops of the dough and roll it around in your hands to make a ball. Place the cookie dough on the cookie sheet and press down a little to flatten them. Top each cookie with one full almond.
  7. Bake the cookies for 12- 14 minutes. (I cooked mine for 13.5 minutes), then let the cookies sit on the cookie sheet for 2 minutes before removing.


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