May 2018 Programming


May, the gateway to summer.  May has always been a fun month for us to program at Vantage.  In April, we took a step back from the intensity The CrossFit Open brings and we were able to focus on correcting muscle imbalances, slowing the pace down and started working on strict strength.  In May, we shift our focus to aerobic capacity and improving our stamina with a huge CrossFit benchmark at the end of the month, Murph.

When you ask what does it mean to focus on aerobic capacity, I want you to take a look at the month as a whole, not just individual daily training sessions.  We break our programming up into training cycles of 4-8 weeks long. Each cycle has a combination of elements to always be improving your strength, stamina, power, endurance, and function.  We use a variety of intensities (weights and speeds), durations, and volume (number of reps), to help elicit certain responses from the body and over the course of the training cycle, we tip the scales in certain directions.

So what is Aerobic Capacity and why should we focus on it right now? It is the bodies ability to take in, transport and convert oxygen to energy during exercise. Aerobic Capacity is your ability to sustainable physical activity for an extended period of time.  As your capacity to stay in an aerobic state increases, your ability to get more work done without reaching fatigue or exhaustion increases.

The type of fitness most of us desire involves multiple modalities or styles. It’s not just running or rowing, we want to improve our aerobic fitness in all aspects of physical activity.  Running, jumping, throwing, catching, lifting, moving and to do that, we need to train that way. So what can you expect to experience this month…

  • A continuation of longer duration workouts
  • An increased focus on push-ups and pull-ups
  • Lighter weight higher volume squats
  • More running of varying distances and intensities
  • Classic CrossFit movement combinations

Something to remember: Each person has their own limits to aerobic capacity.  Some have a larger tank and can stay aerobic much longer than people with smaller tanks.  The good news is, both can improve and make their tanks bigger and more efficient. All it takes is some work, patience, time and consistency.

See you in the gym!

May Update for Vantage Movement


Dear Vantage Family!

We are so close to the move day for Vantage Movement.  Our big day is May 19th! The New Address is 6161 West 44th Ave.  Now would be a good time to test the drive, come by and check out the new space and make any timing adjustments to your morning or afternoon rituals.

 

Here are a few quick updates. Construction will be wrapping up this week, which will allow us to paint and install the flooring (rubber + turf). Once the flooring is installed, you will notice equipment disappearing from Vantage.  We will start by moving a few of the more critical pieces and then the Big move! When we get into Vantage 3.0, you will notice new turf, an addition to the pull-up rig, a new retail section with new offerings, and a olympic weightlifting specific area.

But this is only the beginning.  Over the coming months we will be adding some fun accessories to our recovery area, additional equipment, and an outdoor workout area.  We will also be making some fun aesthetic upgrades, and adding an outdoor recreation area.

In addition, we will be upgrading our website to help reflect the upgrades that we are making.   and adding a few membership options or perks to better help you take advantage of the new space and continue to work towards your goals.  We will be releasing the details of these membership options as we get closer to the move in date.

Keep reading for some exciting news about our new classes and programs coming this Summer and Fall.

Vantage Body: We are currently designing our high intensity bodyweight program to be rolled out this June. Details coming to you inbox soon!

Kids Fitness Class: We sent out a survey to help us collect more information about how we can help start your kids on their fitness adventure!

Vantage 101:  Our new beginners level group Foundations Program.  Great for someone just starting CrossFit as well as the current members who want to slow down the pace of a group class.

Strong Wo-Man: Coming back this August, a 4 week Strong Wo-Man class utilizing our strongman equipment- like tires, stones, yokes and more!

Steve’s Club: Coming soon! A way for us to give back to the community! We will be offering a fitness class to some local at risk teens!

Couple of dates to save and exciting thing to come:

    • Saturday May 12th: We will be removing the Pull up Rigs from Vantage 2 and installing them in Vantage 3.0.
    • Saturday May 19th: All classes are cancelled, but your welcome to show up anytime between 8-10 and help up move all the things into the new space.
    • May 21st: Opening Day.  We plan to host all of our classes in the New Space! So mark your calendars!
    • Memorial Day Murph: Monday May 27th! Class times: 8am and 9:30am
    • June 3rd: Vantage Body Demo Class at 9&10am open to members and Friends and Family!
    • June 11th: Vantage Body Begins: Classes M/W/F at 6:15am & 5:30am
    • June 23rd: Save the Date for our Grand Re-Opening Party and Member Appreciation Celebration!

 

 

 

New Space Update


Dear Vantage Family,

We are excited to share with you an update on the Vantage 3.0! As some of you know the process of construction and moving (house, business, etc) can sometime be slow. After what may feel like an eternity, we have some updates for you!

On the surface: Construction on the new facade is almost completed and check out that awesome parking lot.  We will all have plenty of space for both class parking and lots of outdoor work!

 

On the Inside:They are close to finishing the installation of our new HVAC system and the finer details to the overall space.   That’s right,we will a temperature controlled facility! No more warming up in beanies and gloves or Hot CrossFit Classes in the summer.  Well, maybe. We don’t want to rule anything out.

Coming soon: We hope to have permits for the construction of our space. We will be adding male and female bathrooms (2 stalls/sinks) per restroom, office, front desk and retail section very soon! We won’t be adding showers at this time, but we will have a hose in the utility closet and folks, we are happy to hose you down anytime!

 

Some fun things we are planning in the new space:

An outdoor training space and social area!

A totally new and improved retail area stocked with new gear!

A large lounge area with tons of space for all your personal items including your kids.  

An ongoing bodyweight class as well as additional specialty programs for kids and other populations!

New equipment and CrossFit toys! Like 24 foot rope climbs! A new rig and more!

 

Some Change to Schedule:

We will be adjusting some of our current CrossFit classes, to remove much of the confusion, we are moving the 8:30am class on Tuesday and Thursday to 9am. This will make the 9am a five day a week class.  Also, after consulting with the ladies of our Women’s Exclusive 7am class, they have decided to allow gentleman to join them for the 7am shenanigans, making the 7am Co-Ed.

Move dates:

As with all construction situations we are the mercy of so many people and things beyond our control but we are hoping and aiming for a Mid May move. Just in time for our 6 year anniversary party!!! So, keep putting out the good vibes for a swift construction and we will keep you posted.

CFV Core Values: GRIT


This past fall during our team retreat, the Vantage team revamped our Core Values.  This list better represents what we believe to be the Values that will continue to drive the Vantage family (us and you) towards the best versions of ourselves.

Those values are…

  • Grit
  • Growth & Grace
  • Trust & Relationships
  • Integrity
  • Fun

On the eve of our move into Vantage 3.0, we wanted to take a few weeks and share with you the values that guide and drive us. Amanda and I started Vantage with a set of core beliefs that we had cultivated from our experiences as personal trainers. As we grew and matured as a business, so did our beliefs.  After thousands of hours coached and years of new experiences, we knew that it was time to update our core values to help represent where we started where we have come and where we are going.   We are going to start this series off at the top, Grit.

So why is Grit our first Core Value? It describes a strength of character, a courage and resolve.

Doing CrossFit takes grit. Adopting new lifestyle habits takes grit.  From day one of your CrossFit journey you start showing your Grit. Think about this, walking into a gym that is known for its intense workouts and fit community takes courage.  Coming back day in and day out, pushing yourself through challenging workouts, embracing the uncomfortable feelings that come from being a beginner through the uncomfortable feelings you get when you’ve progressed and are pushing to be the best. These all take a determination that most will never expose themselves to.  

It’s not the easy road, there are days you don’t feel like it, movements that aren’t progressing as fast as you’d like, WOD’s that always kick you in the teeth, but after each session you leaving knowing in your knower that you are better for having been there. Which is why we value Grit.  The strength of your character can’t be faked.  When you choose to come in and train regardless of what life throws at you, your determination shines through.  

It’s easy to skip or never even start CrossFit, but something about who you are and your level of grit brings you in to improve.  As you grow and develop inside the gym walls, your levels rise and your capacity to handle more increases. The rewards for increased capacity are not bound to just the gym, they expand into every avenue of your life. You recognize its impact on your relationships, your career, your adventures and inside your own mind.  And it all starts with Grit.  

Train with Intention


The months leading up to The Open can be great for CrossFitters training.  Each and every training session we have we are working towards improving, strengthening, speeding up.  We’ve got a target date in front of us and it’s moving closer every day.  As each day passes, it puts a greater sense of urgency on our training session.  There is only so much time, and we’ve got so many movements to improve on.  It’s like putting off your weekly reading and then cramming the few days before a final exam.  When we’ve got plenty of time, we don’t have the drive.  When we’ve got the drive, we don’t have the time.  What if we kept our drive year round.  What if our we trained with intention every day.   

I know this is an easy topic to talk about right now with The Open just days away, each of us has a lot of intention in our training.  It’ll be a lot harder to talk about Training with Intention in June when the sun is hot, a cold beer sounds good, campfires are roaring SMORES are calling, there’s BBQ’s and cookouts, ice cream and vacations. So let this post lay the groundwork and we’ll continue this conversation in April after The Open concludes.   

Intention = Purpose

When you train with intention, you’re training with purpose.  What is the purpose of your training?  We’ve all got one.  Some you may openly throw around in public, others you only bounce around in the solitude of your own thoughts.  Now when I say purpose, I’m not talking about goals specifically, purpose is bigger than goals.  

For example,

Goal: participate in a triathlon.

Purpose for training: to not finish last.  

Personally, I don’t like the mind frame of that purpose, but that’s for blog post for another time. When you have a purpose, it changes your emotional state.  Attaching a feeling to an action makes it more powerful and you will do more to achieve those desired results.  When you can honestly answer the question “Why?” your purpose becomes clear.  

So let’s look at 3 ways to train with intention.  The first way is intention in the form of goals.  You signed up for a triathlon and you don’t want to finish last. Each day you are called to train, you will aim to improve so you will accomplish your goals!!    

The second is intention in training.  You don’t have a specific goal, you enjoy training and know you are better for it.  When you exercise, your stress level is more manageable, you’re healthier physically and mentally for family, friends and all Colorado life has to offer.  So your intention in training is to consistently come in, train hard, for yourself and your family. Regardless of how you are feeling, (tired, stressed, unmotivated, excited to train) your intention is to come in, move and get the most out of yourself as possible.

The last intention we are going to talk about is the intention in the workout.  What is the intent of the workout (the stimulus).  Is it a long grinding workout, a short intense sprint?  Is the loading heavy for strength or light for stamina?  Each workout is designed with a purpose in mind.  knowing and understanding that purpose will help you maximize each WOD and progress toward your personal intentions.

It can be hard to stay motivated, inspired and excited to train week in and week out when your goals appear to be in the distant future, or you don’t have any goals to work toward. However, if we are intentional with our training we can always be working towards maximizing our minutes in the gym!!

See the Whole Board


Focus, this is a word that I use frequently both in my personal life as well as my professional life.  Focus is something we are always trying to capture.  Even now, I’m trying to think of a way to capture your attention and keep your Focus.  We are presented with countless distractions from both external stimuli as well as our own internal stimuli. That reminds me I need to send an email…hold on one more second, someone just walked into my office…notification, someone just posted something on facebook…OK, back to work.

Usually when we talk about Focus, we’re trying to keep your attention on a detail or series of details that play into the bigger picture.  The goal of this post is to get you to focus on the Big Picture and how all those details play into each other.

“Begin with the end in mind.”  

Goal: This summer I want to be comfortable taking my shirt off at every pool, lake, beach I go to.

That’s my end goal for the first half of this year. If I Focus on one or two things, it will be food and exercise. I’m going to weigh and measure my food, balance my plate with Proteins, Carbohydrates and Fats.  I’m going to listen to my body and train as often as possible.  With this focus I should be good right?  Let’s look at this as if it were a game.

The game is “Look Good, Feel Good”  a common game many of us play.  The players on the board are  Nutrition, Exercise, Accessory Work, Stress, Sleep, Hydration, Intensity, Consistency, and Mental Health.  There are other players of course, and they will find their way onto the board at some point.  But for now, let’s focus on these.  

In order to win the game and get the best results, I need to move each one of these pieces across the board. Now, what’s the best strategy to do that?  Do I focus on moving one piece all the way across and then come back and move another? Think chess, checkers, connect four, all of these games involve multiple ways to win.  If I focus on just one way, my plans may be ruined should an obstacle arise. Tunnel vision prevents me from seeing what else is going on, what’s working against me, what dangers are approaching, and other ways to reach my goal.   

What if I take a step back and allow myself to see the whole board.  Moving multiple pieces consecutively and allowing myself to see how each piece affects the others? Each day I’m going to start with eating breakfast, packing my lunch and snacks and bringing a water bottle with me.  I’m going to pack my gym bag and layout my day to reduce as much stress as possible.  Each and every move we make will have an effect on the moves that follow.  More exercise means I’ll need more food to fuel my body.  It will also mean I’ll need more sleep to promote recovery.  

If all I focused on was more exercise, I would miss out on these other moves to success. Seeing the whole board also allows me to see the game that’s being played and not get stuck in each individual move I make. Instead of just getting stuck on “I didn’t have a good nutritional day” I can see that my sleep, hydration, exercise and stress were all moving in the right direction.  Looking at the whole board adds a perspective to how I approach each piece and how I should adjust it to progress forward while guarding against potential threats.

Staying with the exercise focus, if I don’t have perspective, I might not think about the lack of sleep and how that with influence my performance in the gym or my lack of willpower when it comes to food choices.  

Life is a collection of years, the years get broken up into months and the months split into weeks which are separated into days and each day is a collection of hours.  It is so easy for us to focus on the details of an hour or day.  As enough weeks go by like this, we look back and say “where did this month go, this year is flying by.” We live in the moments, but from time to time we must step back and see the whole board.  Are you taking the correct steps to lead you to the destination you want?  Are you moving each piece or are you stuck on just one?  

Steps to Signing up for the 2018 Open


Step 1 – Register

Go to games.crossfit.com and register for The Open! Select CrossFit Vantage as your affiliate during your registration process. It’s the best $20 you’ll spend for fun 5 week event!

Step 2 – Add Yourself to CrossFit Vantage Affiliate Team

Once registered add yourself to our team!

Step 3 – Grab a CrossFit Open Goals sheet and Fill it out!

Grab a CrossFit Open Goals Sheet in the front, fill it out and tape it on the back wall to show us your in!

Step 4 – Get Drafted to a Team on Feb. 9th!

Now that your registered you will be “drafted” by one of our Intramural Open Teams! Once on that team points will be awarded for each team, for various areas. You will be apart of a FB team!

Step 5 – Come every Friday night to do the Workout and Help Judge your fellow athletes! Dates: Feb 23rd, March 2nd, 9th, 16th, 23rd.

These events are as much fun as they are fitness! Each week 60 plus people pack our space with friends, spirits, vendors and fitness! The energy is incredible and you will not want to miss out!

Coming soon! FAQ’s about the open at Vantage.

Want to know more about how the Open intramural Teams work at Vantage? Read our previous Blog post HERE

2018 Open at Vantage


The Open Teams

Just like last year, we will be running an Intramural team style Open. If you are registered for the Open, you will be drafted to one of four teams within the gym. Each team will work together to try and accumulate the most points per team in the gym! You may remember that “Team Tickles” won last year and has their name engraved on our championship belt, this year we will compete to see which team will earn a spot on the belt!

This years Captains are…

Mark Wilkens – The Process

Terra Anderson – 2 LeFit 2 Quit

Joel Quizon – Bringing Flexy Back

Sarah Addy – Flex Appeal

The team Captains will draft from every registered athlete for the Open on February 9th (so get yourself registered before then!) We will announce the the team rosters on the following Monday. There will be t-shirts, Facebook groups, team emails, etc that will be set up once the teams are created. Your team captain will be your main contact throughout the Open for questions or concerns!

 

The Open Workouts

This years workouts will also be very similar to last years process! Each weekend of the Open, Vantage will host an event on Fridays at 6pm. If you want to be judged in the Open and submit an official score, this will be your chance to complete the workout with a judge.

Each night we will allow people to start signing up for heat times at 5:30pm on the front whiteboard. If you are competing, you will be asked to sign up for an athlete slot AND a judging slot. So please plan to stick around for at least 2 heats to help get everyone through the workout! Vantage will provide details on judging standards and process the night of the event based on WOD specifics.

There will also be vendors here offering samples and sales of food and beverages most of the Fridays throughout “The Open”. If you have not experienced this before it is a very fun and encouraging atmosphere! Feel free to invite friends and family to come watch and cheer you on, we can’t wait to see what the athletes of Vantage accomplish in this years Open!

 

How Does Failure Help Shape our Goals?


Here we are, almost one full month into the new year. Most of us have got used to writing the numbers 18 instead of 17 when we scribble out the date and we’ve settled back into our everyday lives.  I wanted to give you something to read today that many of us think about but rarely put voice to.  Failure.

Now, why don’t we speak of it?   Is it because it’s a fear, or because we’re ashamed, maybe it’s because we always play it safe and don’t risk failing.  I’m sure you have seen famous quotes on failing from influential people in history, but how loudly did it speak to you?  I’m not famous and I don’t have a great quote for you.  I can tell you that I grew up believing that failure was not an option, ever, in any endeavor.  Some might see this as a bad thing, I view it as an alley.  Failure is not an option, so regardless of your goals, you must continue to work until you solve the problem and attain your goal.

In many of our blogs and videos, we talk about Goal Setting.  SMART Goals, Long Term Goals, WOD Goals, Life Goals.  We do this because goals help drive us.  They are the GPS that helps us navigate through our lives and you know who’s riding shotgun?  Failure.  It’s with us everywhere we go, sitting there f**king with the music, reading every sign we pass, always reminding us of its presence.  We will do everything in our power to keep it from messing up our trip and our plans.  And just like Mr. Klinger, my drivers ed instructor, we might not like them, but the person riding shotgun might be able to teach us a lot.

Now, the question that prompted this post was, “how do failures help us shape our goals?”

Let’s start by defining Failure.

The textbook definition is…

 

  • omission of occurrence or performance
  • lack of success
  • a falling short

 

These definitions are great, because they lack the emotional connection we have with Failure.  They don’t put a value on it, they just state the outcome.  This is important because of all the good that can come from falling short and will help us answer the question, “how do failures help us shape our goals?”

We set goals for what we want to accomplish or get.  Specific, Measurable, Achievable, Relevant, and Time Bound. When we fall short, we learn about our capacity.

“I didn’t achieve goal number __ because I didn’t have the capability at this time.”

It’s not the end of the world, I wasn’t ready for or able to handle whatever that goals was, now I’ve got more data to help me adjust my goal or to help focus my attention so I can increase my capacity.

Failure can teach us about what we can handle, both physically, mentally and emotionally.  Whether it an Open WOD or a relationship.  If you didn’t succeed with the goals you set, what did you succeed with?  That’s how much you can handle right now.  Focus on what you can do, not what you can’t.  By setting a goal of handling more than you did before, you will be improving your abilities.

Failure also tests us to see how badly we really want something.  If you are willing to quit over your first adversity or “failure” you don’t really want it.  If the goal you set really means something to you, than you will be relentless in your pursuit.  Falling short won’t stop you, it will only give you time to find a better way to accomplish the task.

What I love about the definition of failure is that nowhere in it did I see the words “THE END”

When I’ve failed tests, I wasn’t immediately removed from the program, I came up short on the require knowledge, I wasn’t successful on the exam, I failed to meet the necessary requirements at that time. If I want to Pass, or move on, I better improve before next time.  Failure isn’t the end, it’s just a frame of reference that you still have more work to do before you can be successful.  So don’t be afraid of coming up short, use it as an opportunity to refocus your efforts, refine your goals and come back stronger.

Fitness Wheel


“We are the sum of all our parts” These words have been with me since I was young.  I’ve heard them from parents, coaches, team leaders, mentors, and movie characters.  In most instances, this quote talks about how teams function together. Since starting CrossFit, I’ve carried these words with me as both an athlete and business owner.  “We are the sum of all our parts”

So what are our parts?  There are our physical parts as well as our mental parts.  Physical Parts consist of our 10 general physical skills and our nutritional habits.  The mental parts can be broken down into our Mindset and our Aesthetics, (how you feel in your own skin).

Right now, many in the fitness industry are telling you what you think you need to become a better, fitter, healthier you in 2018.  What we’re going to do is help you see for yourself, where you are strong and where you want to make progress.

It’s very easy to look at your health and fitness in isolation.  My Cardio is strong, My strength is weak.  My mobility is non-existent, my stamina is amazing.  It’s also easy to ignore things that only take place between your ears like your mindset approaching the workout or what you think of yourself in the mirror.

Our Goal is to help you become the most complete, well rounded athlete you can be.  When this happens, you can enjoy every outdoor adventure Colorado has to offer, compete at the highest level you want, and live a long, healthy, and active life.   In an attempt to help determine how balanced you are as an athlete, we’ve starting using this fitness wheel to help visualize where you are and where you’d like to be.

This wheel is a representation of all the components of a complete athlete (click the image for a close up view!).  Look at each spoke on the wheel, where do you feel you land on each of them?  Assign yourself a number between one and ten on each spoke.  Number one should be closest to the center and ten furthest out.  If you were to rate yourself in each of these 8 areas, what would your wheel look like? Would it be similar to a circle or more like a monsters dental chart?  Remember, it doesn’t matter how big your circle is.  If you’re a 2 in everything, that’s AWESOME your balanced across all aspects.  Now it’s time to progress out.

This athlete wheel is designed to give you a visual of which areas you are strong and what areas you need to develop. The truth is, most of us need to improve in every area of health and fitness.

Strength and Stamina,

Endurance and Flexibility,

Power and Speed,

Agility and Balance,

Coordination and Accuracy,

Nutrition

Aesthetics

Mindset

Just as we try to find balance with each area of our life, we should also be striving to find balance with the areas of our fitness. It’s messy, it’s uncomfortable, and It’s completely worth it!!