Test your Fitness

In case you missed The Vantage Fitness Test and Goal setting session.. We’ve got you covered! Here are some quick tips to setting goals! 

There are copies of the Vantage Fitness Test and some goal setting sheets on the front desk at the gym! Be sure to grab one and schedule a one on one goals session with Coach Amanda. Just email us to schedule!

Tips to to create goals that are realistic and that work! 

  • Focus on 1 goal at a time (you can’t do all the things at one time)
  • Get down to the real why? What’s important about this goal to you? Is your goal self driven or driven by comparison or social pressures. Get clear on this. What is your true motivation?
  • Set measurable, specific and time bound goals. Getting toned is not a bad goal but its not clear enough, to get clear answers to these questions.

What is the measure?

Get Specific? How will you know you achieved it? What desired feeling are you after? 

What’s the timeline: By When will you do it?

  • Get real – realistic? Is your goal achievable in the alloted time? What roadblocks might you encounter. There’s nothing worse than setting the bar too high for a goal and missing everytime- this is why most people stop setting goals all together, if they fail they thinking- I knew I couldn’t do it and it becomes a pattern.
  • Set mini goals on the way to your big goal: It’s important to have and celebrate micro goals on the way to your big goal. For example; If you want to run a marathon, breaking your running and recovery down into smaller running/recovery goals each week/month will set you up for success. 

What are your mini  goals- Work backwards from the larger goal:


The next Vantage Fitness Test is November 16th! Mark your Calanders!


3 Key Steps To Starting An Effective Daily Routine

3 Key Steps To Starting An Effective Daily Routine

“I’ve been thinking about taking up a meditation practice.”

“I really need to drink more water…”

“I feel so good when I exercise, I want to go to the gym more often, but can’t find the time!”

If you’re like most people you probably have considered starting a new daily routine to optimize one or more aspects of your life. In a world where time has become more and more valuable, distractions are at an all time high, and to-do lists are as long as ever – people are looking for ways to better themselves. One of the most common ways that folks use to make a change is by adopting a new routine.

Routines are actions or a combination of actions that yield a specific outcome or result.

They are the surest way to make an impactful change in our lives. By the end of this article you will be familiar with the 3 key steps to consider if you want to start an effective daily routine!

“Routine, in an intelligent man, is a sign of ambition.”

-W.H. Auden

Step 1: Keep the end result in mind.

As humans we have hundreds of little routines we practice each day. Most of these we don’t care to or need to focus on, they simply happen. Adopting a new routine is usually in pursuit of something new that we wish to attain. The benefit of successfully completing the routines could improve us physically, mentally, or emotionally.

Make sure to keep the end result in mind as you select your routine.This life changing benefit will keep you motivated and excited to stick with your routine!

Some common results people shoot for with their routine include:

  • Decreased stress
  • Increased energy
  • Better sleep
  • Improved mental clarity
  • More time
  • Better performance at school/work/sport

Routines to achieve these outcomes might look like:

  • Take 10 deep breaths before beginning a new project at work.
  • Exercise at least three times each week.
  • Turn my phone to airplane mode 1 hour before bed.
  • Make a list dividing each job into its constituent parts.
  • Plan out my daily schedule every morning while I drink my coffee.
  • Visualize what a successful outcome would look like for my upcoming event.






  • a sequence of actions regularly followed; a fixed program.


Routines are most effective when practiced daily. Sometimes we need to focus extra hard on following through with a new routine until it becomes a habit. This is an important factor to consider in both the selection and implementation of your new routine.

Dr. BJ Fogg, a behavioral scientist from Stanford, has a basic behavioral model he uses to describe the steps to change. He claims that in order for a behavior change to happen you need to have the right mix of motivation, ability, and a trigger.

If we are highly motivated to complete a task then the odds are that when a trigger occurs we will produce a successful outcome. Likewise we tend to be successful at tasks that are easy to complete even if we are not so motivated to get them done.

Makes sense right?

The challenge many of us face is that we fail to set up routines that take into account the motivation required to complete a task requiring a higher level of ability. We shoot for the stars and quickly burn out after our initial gusto wears off.

Does this mean that we shouldn’t aim to make big dramatic change with our new routine?

Kind of…not exactly…but yes.

At least Dr. Fogg would advise against it. Instead he suggest focusing on the smallest possible change available to you in your new routine. Consistency wins the long term change game so you should pick a routine that you know you you can complete every single try. This will generate momentum and a new skill that you can apply later to more challenging target areas.

Action Step: Get out a pen and paper and spend 5 minutes brainstorming some ideas of areas you would like to implement a routine. Think about the end result you would like to achieve and make note of the top 2 or 3 new routines that would be a first step on the path. Then let’s move on to step 2.                                                                                                                                                                                                                                                   

Step 2: Determine the lay of the land

This is a chance to take inventory of your assets and keep an eye out for potential pitfalls. Implementing a new behavior is challenging because it requires knocking our brain off of autopilot. Rather than coast through our day following the usual agenda we are throwing a strategic interruption to our thought pattern that lets us try something new. This step can be split into two categories:

Supporting Factors, things that can help you implement your routine. Some examples could be:

  • A supportive partner or best friend
  • A commute to work that offers some alone time
  • Sticky note reminders you place all over your house
  • A trainer, coach, or mentor who wants you to succeed


Distracting Factors, barriers, or common faults that would get in the way of you completing your daily routine. This might look like:

  • Social settings where you may feel awkward practicing your new routine.
  • People who interrupt you and take up your time (EVEN IF YOU YOU LOVE THEM)
  • Physical struggles with things like exercise or waking up early.
  • Bad influences on your diet, behaviors, or actions.

Action Step: List the top 3 assets you have that could help you start your routine and then the top 3 distractions that may keep you from succeeding. For the distractions, find a solution for how you could overcome it (eg. Coordinate workout schedules with a friend, sIgn up for a class the night before, or prep healthy lunches for the week on Sunday afternoon)

Step 3: Track Your Progress

Benjamin Franklin, perhaps the founding father of using routines for personal development knew the importance of tracking and measuring his daily practices. Each morning Franklin asked himself, “What good shall I do today? And in the evening, “What good did I do today?” Taking the time twice each day to check in on his progress created more opportunities for growth and self-improvement.

Not only that but Ben cycled through a list of 13 virtues he chose to improve his morality. He would focus on one for a week at a time and document any infractions to the redeeming quality. He noticed significant improvement in his adherence cycling through each virtue four times a year.

As you prepare to start your new routine you want to keep track of your progress. Having clear defined parameters will make you more likely to succeed and recreate the process again for future habits.

Action Step: Make a plan to track your progress. What is the the key aspect of the routine are you measuring. What time of day will you log your results? Are you writing it in a notebook or on your phone or laptop? What will you write on days when you forget to adhere to your routine?

“We don’t rise to the level of our expectations, we fall to the level of our training.”Archilochos

So now that you have the 3 key steps to starting an effective daily routine how are you going to implement them?


Sugar: An athletes survival guide!

Sugar: An athletes survival guide

As an athlete or someone who cares about their health and fitness it is important to make dietary choices that are nutritious. One of the biggest battles faced by Americans today is contending with the high amounts of sugar that seem to be everywhere in the foods that we eat. Sugar seems to sneak its way into many of the foods and drinks we consume daily without us even realizing it. This can be detrimental to our health, training, and body composition goals because sugar can provide unnecessary calories, impact our mood, alter cognitive function and energy levels, and impact so many other vital functions in our bodies.

Sugar, What it is?

Simple sugars are the most basic form of carbohydrates known as a monosaccharides. You will often hear these referred to as glucose, fructose, and galactose. These ringed structures are also the building blocks for larger compounds such as disaccharides like sucrose (table sugar), and polysaccharides like starch (foods like potatoes, corn, and wheat).

What does it do in my body?

Our body actually runs off the simple sugar known as glucose. With the exception of individuals in nutritional ketosis, our bodies actually require sugar to perform vital functions to survival. Our brain is actually the biggest sugar hog in our body and consumes approximately 120 grams of glucose daily, thats about 420 calories worth! That glucose can come from our diet or produced through a process called gluconeogenesis in the liver.

Even though our body loves glucose it needs to moderate the levels of glucose in the bloodstream. A steady stream of glucose is preferred to large amounts because consistent excessive amounts can cause problems in our bodies. Its like filling up the gas tank in your car. You need to put in the proper amount of fuel and have a maximal capacity for storage. You keep the fuel in the gas tank even though there is more room in the trunk of your car. If you filled your trunk with gasoline it would no longer serve its useful purpose as fuel and would be very dangerous.

What if I have too much?

To prevent our body from excessive glucose levels in the blood we have the hormone insulin to help store the glucose we don’t need as fat. This is like having those handy little red 5 gallon gas containers. When the tank of the car is full we simply start filling our storage containers to save the energy for later. Having a little bit of extra fuel on reserve is always nice, but we don’t need to store extra fuel every single day or we end up with a problem.

So when can I have sugar?

As an athlete sugar is important for refueling our body after exercise. This makes sure that we have enough fuel in the tank the next time we want to go for a drive. If we want to drive fast and race however we don’t want to carry any extra storage containers in the form of fat. That will only impede performance. Most of our diet should consist of healthy fats, lean proteins, and complex carbohydrates in the form of vegetables that will not spike our blood glucose levels.

If you have questions about the optimal food choices for your diet to optimize performance you need to work with an experienced Nutrition coach who gets the best out of athletes. Nutrition is a highly personalized journey and can take some refining and tweaking to optimize. Once you dial in what is best for you there is nothing that can get in your way!

Schedule a free consult HERE with Kellen, our in house NTP today!


We’re Moving

Update from the owners on the Move!

We want to give you all an update on the progress of the new facility.  The plumbing is in and soon to be finished. The electrical has been hung and hooked up. The walls are insulated and in the next couple of weeks will be 100% completed. Above are a few pictures of the progress the crew has made. Fingers crossed, we will be moving in before the end of May. In the next week we will be ordering new flooring and the first phase of equipment. If you haven’t passed by, check it out at 6161 West 44th Avenue!

With a new space, comes new opportunities. In the new facility, we will have double the functional space that we have right now and just like we do currently, we plan on utilizing every square inch of it.  When we first set out to open CrossFit Vantage 6+ years ago, our goal was to “be a different kind of CrossFit Gym” a gym where people could do CrossFit in a group setting but also get customized training for their needs and to help each person reach their personal goals. We hope and believe that so far, we have accomplished that goal. Our expanded vision has always been to create a space where there is an avenue to fitness for everyone.

CrossFit is our philosophy and methodology to fitness. Vantage is the culture and relationships we’ve all created.
There is an old saying “Your impact is measurable by the people you serve.”  We’ve seen the impact that Vantage has had on you and the impact you have had on Vantage, with the new facility, we plan to impact the community in a bigger and more personal way. The transformations that happen in here are a result of the physical movements we do, the movement in nutritional choices, and the group of athlete’s that are standing next to you.

When we move locations, we’re doing more than just moving, we’re transforming this gym into a movement… Vantage Movement – Home of CrossFit Vantage.  With CrossFit Vantage as our Heart and Soul, we are going to be expanding what we offer, without changing who we are or your member experience.

With our commitment and new opportunities we plan to continue to impact you and your loved ones.

We chose the name Movement because of all it emcopasses.  The movement of our bodies, a growing group of like minded individuals chasing the same objective, the movement to more ways to achieve fitness.
Vantage Movement will take CrossFit’s constantly varied functional movements at high intensity and use it as a model for other methods of fitness.  Our movement will include, Bodyweight HIIT classes, called Vantage Body, Barbell Specific Programs, Customized Programming, Open Gym, Recovery, and other specialized programs.  It will also create a place where your kids can develop life long habits and a love for exercise through our new kids programs. We hope you are excited to join in our Movement, Vantage Movement- Home of CrossFit Vantage.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,


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!


Quality Control


PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Squat Variations, Kip Swings

Specific: Overhead Squat Build to working Weight, Toes to Bar Progression, Burpees


Rx: EMOM for 20mins
M1: 15 OH Squats (95/65#)
M2: 15 Burpees
M3: Max Rep Toes to Bar
M4: Rest 
*Full Range of Motion on the Overhead Squat
*Go Fast of the Burpees
*Be Smart with your Toes to Bar

Rx+: EMOM for 20mins
M1: 15 OH Squats (105/75#)
M2: 15 Burpees over Bar
M3: Max Rep Toes to Bar
M4: Rest

Option 1: EMOM for 20mins
M1: 15 OH Squats (<95/65#)
M2: 15 Burpees
M3: Max Rep Knees to Chest
M4: Rest

Option 2: EMOM for 20mins
M1: 15 Front Squats
M2: 10 Burpees
M3: Max Rep Sit-ups
M4: Rest 



PreHab: Lat Pulldowns, Core Activation

Warm-up: Agility Drills, Handstand Drills

Specific: Handstand Push-ups, Rope Climbs


Rx: 5x :60secs
Shuttle Sprints
Assault Bike
Rope Climb
*Score is Total Reps for highest round

Rx+: 5x :60secs
Shuttle Sprints
Deficit HSPU (3/6″)
Assault Bike
Legless Rope Climb

Option 1: 5x :60secs
Shuttle Sprints
Assault Bike
Rope Pull-ups
*Increase the challenge and decrease the reps

Option 2: 5x :60secs
Shuttle Sprints
DB Press
Assault Bike
Rope Pulls