What it means to be well rounded

Coach Johnnie:  This week we are chatting about working on our weaknesses.  The beauty of CrossFit is that we specialize in not specializing, we try to be pretty good at everything, that means we have to work on what we are bad at, and sometimes that is not fun.  The advice that Becca gives at the end of this blog is something that I did a year ago and it helped me assess where I was at and what I need to work on.  We just finished Murph and maybe some of us already have goals for next year, maybe we want to be able to RX a new moment next year that we didn’t this year.  Nancy completed Murph this year for the first time RX and Mark’s goal was to ware a weight vest for Murph and he crushed it!  We all continue to have room to grow year after year!  What will next year look like for you?

 Becca P: Ok, we’ve been over this. As athletes, we love WODs that exhibit our strengths and hate the ones that showcase our weaknesses.


My First Murph

Coach Johnnie: I took my first CrossFit class on May 8, 2014. Little did I know that in three short weeks, I’d participate in my first Murph workout on Memorial Day. Thankfully, I didn’t know what I was in for until a few days before.

For those of you who are new to CrossFit, like I was, you may not know what Murph is. It is a challenging Hero WOD which includes: 1 mile run, 100 pull ups, 200 push ups, 300 air squats, and another 1 mile run. Many people preform this partitioned in 20 rounds of Cindy. It is also RX to use a weight vest…woof

I thought I was out of my league to say the least…but thanks to CrossFit there is always a way to finish a workout. That’s not to say it was easy.  While doing Murph, there were several times I thought it would never end… but I did it.

Let me paint the picture for you:
  • I hated/sucked at running 
  • I did not have 1 pull up
  • I couldn’t get my chest to the ground for push ups
  • And air squats, well ya know, those just get real spicy after a while

My first Murph experience went a little like this: 

Everyone in the gym came in on Memorial Day to do the workout together, and it was blazin hot! I walk/jogged the first mile. I did ring rows instead of pull ups. I did push ups with an plate under my chest so I didn’t have to go down as far. I did all my air squats…slowly. And I walked my last mile. I took me right around 55 minutes.

Mind you, I’m not sure I’ve ever finished Murph faster than that due to the fact that I’ve gotten better at movements each year which adds more challenges.  The next year I did Murph with kipping pulls ups and regular push ups which took me a lifetime. The next year I did the same but a little faster.

For my fourth Murph, which is this year, I’m going to do it with a weight vest. In four years, I’ve gone from zero pull ups to attempting 100 with 14 extra pounds on my body.

2014 - 145# Back Squat 2018 - 240# Back Squat
2014 – 145# Back Squat
2018 – 240# Back Squat

I promise you will see improvement year to year whether it’s for Murph, other benchmark workouts, lifts, or just personal growth. But it does not just happen by itself.

I heard the saying one time that you have to be “patient but persistent.”  Change may not come tomorrow or next week or next month, but you have to be working at it tomorrow and next week and next month in order to see the change next year. Stay consistent. This is not a quick fix but a choice you make everyday to be a better you inside and out of the gym.

Take aways: I hated running 4 years ago and still do—I swear I’m working on this. I have gotten way better at almost everything due to being committed to the process and being patient in waiting for results. Participating in Murph is an amazing opportunity to challenge yourself alongside the other Infiltrate athletes at all levels who are in the same struggle as you!

Can’t wait to see everyone kick butt at Noon on Memorial Day as we take on this awesome challenge together!

“Class looks like a waste of time tomorrow”

Johnnie:  Everyday at CrossFit looks a little different, some days we have long endurance workouts, some days we take more time for mobility and technique when focusing on heavier lifts, and some days we have a few different elements for the hour.  All of these are incredibly beneficial and provide great rewards when done correctly.  Becca has some awesome knowledge bombs for you guys…

Becca P: Before CrossFit, I was an elliptical girl.  You know the type I’m referring to…camped out at the back of a globo gym with a TV, iPod, or book to keep from being bored to death.  Usually with make-up on and some black workout pants.  Hit the Quick Start option and boom, 30 minutes to nowhere.

I told you I was a very average CrossFit athlete when I started.

Why did I always do 30 minutes? The answer: 30 minutes sounds substantial.  30 minutes is a whole episode of Jeopardy and its about 7 songs worth on your iPod (trust me, I counted from boredom).

When I first started CrossFit (ugh, more “back in my day” references), I was shocked to learn workouts often lasted less than 12 minutes.  Or that we rested in the middle of some (like an EMOM or programmed rest).

More is not always better, my friends.

The science: CrossFit was founded on the methodology that high-intensity, constantly varied workouts are best and the evidence supports this.  CrossFit often uses a combination of high-intensity workouts (short, fast, hard), aerobic/endurance workouts (longer, heart rate doesn’t peak, you keep moving), as well as strength and mobility work.  All have health benefits, but high intensity training increases your VO2 max (the oxygen your blood carries to your muscles to get shit done).  The best athletes in the world have the best VO2 max.

What is considered high-intensity for one person is not necessarily the same for the next person: enter scaling, Rx, Rx+.  Picture this: Brooks, Zane, & Becca P walk into a bar(bell filled room) to do Fran (21-15-9 thrusters/pull ups). We all do the men’s weight, 95# with pull ups.  Fran is intended to be short and fast (more on intention later).

We all go as hard as possible.  Brooks finishes is 2 minutes.  Zane finishes in 5.  Becca P finishes around 9.  The workout changed for each of us.  Brooks should probably do heavier weight and Becca should do less. Why? 1. Brooks is unlikely to reap much physical/health benefit from doing a workout that lasts <2 minutes and the weight was so heavy for Becca that she had to focus more on strength and spent less time in the aerobic heart rate zone cuz she did a bunch of singles.  2.  it’s not the intention for the workout.

The intention: Johnnie just recently got her L2 where she learned more about the intention of workouts.  We’re not geniuses.  You and I don’t have our L2s or experience programming and coaching for varying levels of athletes .  We don’t know what a workout should necessarily feel like, but the Coach and the Programmer does.  That’s why these workouts are programmed the way that they are. They take the guesswork out for majority of us.

Take home point: The next time you see a 7 minute AMRAP, don’t sneer at it and think “I’m not going today cuz 7 minutes is pointless.”  1. You’re wrong and science supports it. 2. You know there’s lots of #summerbod accessory work coming your way  3. If you thought  7 minutes was easy, you did the workout wrong.


Back When I Started

We are all on our own CrossFit and life journey.  Remembering where we started, how far we have come, and how far we still have to go is important.  Along the way we must also empower those who are at different points in their fitness journey.  Here’s what Becca P has to say about being new in CrossFit, but also some great refreshers and take aways for veterans.  With Murph coming up in just 3 weeks, we are all preparing for an awesome challenge at any level and pushing ourselves, new or vet, to do things we have never done before!

Becca: I think this is how you know you’re an OG (definition: original gangster, (n.) someone who has established experiences and a connection to the past). Lately I’ve been finding myself telling new members “back when I started” which I’m pretty sure is the CrossFit equivalent to “back in my day.” #old

But it has made me stop and reflect on the past 3 years.

So I thought, given the amount of new(ish) members we have, maybe it would be good to share a little perspective from my time spent here.

Back then:
SPOILER ALERT: I was 100% your average new CrossFit athlete. I didn’t do a college sport and thought Richard Simmons workouts were hard.

  • Back when I started, I couldn’t do a strict pull-up.
  • Back when I started, I wanted so bad to prove I was strong(ish) I hurt my back the 2nd day of CrossFit.
  • Back when I started, I had no idea how to max out and it took me years to figure out what “heavy” and “hard” actual meant and felt like.
  • Back when I started, I thought doing CrossFit meant I could eat whatever I wanted.
  • Back when I started, Kevin (the old Oly coach) pulled me aside in class and made me use the 15# trainer bar to learn to snatch.
  • Back when I started, I wanted to learn to kip just so I could RX workouts with pull-ups.
  • Back when I started, I was terrified of doing a handstand. Jared had to show me outside of class that I wouldn’t just fall over.
  • Back when I started, I would avoid workouts that didn’t cater to my strengths. If it had pull ups, I would conveniently take a rest day.
  • Back when I started, I cared about the leaderboard and wanted to RX or see my name towards the top.

Current State:
SPOILER ALERT #2: While I am no superstar CrossFit athlete, I have seen some improvements. Here’s the meat/advice of this post….

  • Establishing strict movements before learning to kip and do things like muscle ups and HSPU is always ideal. Strict strength is the basis for so much. I didn’t want to hear it either, but it’s the honest truth. Bands, jumping pull-ups, and negatives are great substitutions to build strength for a lot of movements. If you had told whiny Becca 3 years ago who couldn’t get a pull up that she’d be doing BMUs, she would have laughed. But after a year of focused work on my weaknesses, they’ve become my strengths.
  • Over time, you will figure out what your rep maxes are. Focus on good form initially and once that is established, learn to push yourself. I used to ask myself “Is this Becca hard or is this Rudy hard?” (Rudy was a Marine who would make the most gawd awful faces while maxing out so you knew he was really trying).
  • Don’t let the words RX or the leaderboard convince you to try something or do a weight you’re not ready for. It’s YOU vs YOU. This isn’t the Games. Class is your time to get better. Just because we program 5-5-5-5-5 deadlift doesn’t mean you have to find your absolute 5 rep max with some ugly ass form just to beat someone by 5lbs. Be smart. Use the programming to get better and listen to the Coach for suggestions.
  • If a Coach pulls you aside to work on something or to take the weight down, it’s fine. I did it. You’ll do it too. Have a good attitude and know that one day you absolutely will get the hang of it. It took me 2.5 years to get the hang of a snatch (and I still have a lot of room for improvement).
  • Nutrition is the basis of the CrossFit pyramid (if you don’t know what I’m talking about please Google it). It does matter and CrossFit is not a license to eat anything you want. If you want to hear me rant about my experience with nutrition from day one to today, let me know. That’s a whole separate blog post in itself.

Newbies, keep the faith. Work hard and address your weaknesses head-on. Don’t make excuses. Show up to class to get better, not to beat someone or because the workout is something you’re good at. If you do these things, I promise you will see a difference and will be physically and mentally on point.


Becca P


Strength in Our Streets 2018 

If you’ve been a CrossFitter in Central Indiana for more than a year, you’ve definitely heard of Strength in Our Streets (SIOS).  Its the Mother-ship of all local CrossFit competitions.  It’s 30+ CrossFit gyms from all over Indiana competing in a CrossFit-meets-Field Day type fundraiser.  The top 10, and certainly the winner, get some legit bragging rights.

More than that, SIOS is a fundraiser.  I can’t emphasize that enough.  SIOS raises money for Wheeler Mission & Outreach, Inc., an organization that is near and dear to current and past CFI members.  The competition part is fun, but the fundraising is the heart.

CFI has again secured a position for a team for this year’s competition.  Here’s what you need to know if you want to be a part of this awesome opportunity:

Who: We need 5 men and 5 women to COMPETE. In addition, we need 1 man and 1 woman to JUDGE (they do not sub each other, if you judge, you judge all day).

When: Saturday, June 23rd, this is an ALL DAY event (starts roughly 7:45am and lasts until 4pm)

Where: Park Tudor High School (football/track field)

If you sign up, you are agreeing to the following:
1.  You will contribute money to the cause (you have $10, I know you do)
2.  You will ask others to contribute money to the cause.
3.  You will participate in the Spirit Award (usually a theme for the day, you decorate your tent and can wear costumes).
4. You will wear sunscreen (cuz skin cancer duh).

Sign Up in the North Gym if Interested. Once everyone has signed up, the actual participants will then be selected at random.

Scaling/Rx Concerns? Nah.  SIOS often includes a variety of weights and movements, that not every single member has to be able to perform.  Some example workouts from past years that everyone had to perform included: thrusters 95/65#, burpees, field sprints, rowing, sit ups, lunges with weight (approx 30/50#).

More questions? Ask a coach.  Also, check out the SIOS Facebook page for updates and to see previous years’ workouts, leaderboard, etc.

Hope to see your name on the board!


Here we come, 18.2!

Week two of the Open is upon us! Tomorrow, Thursday, join us at the gym again at 8PM for the Open Announcement Viewing Party! This week, directly after the announcement, Becca and Zane will be going head-to-head on the workout for our entertainment!  Come cheer them on as they show us how its done!


Like last week, we will have 6AM and Noon classes on Friday. In the evening, starting at 4PM, we will have Friday Night Lights! Come do the workout and cheer on other athletes! If you cannot come on Friday or want to redo the workout feel free to come during Open Gym on Sunday from 2-4PM.

If you have any questions feel free to ask a coach!

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Why sign up for the Open? Alexa and Griffin

Now we get to hear Alexa and Griffin’s reasons for signing up for the Open!

Don’t forget to join us at the gym tomorrow, Thursday, at 8PM for the first Open Announcement Viewing Party!

Alexa: “I’m doing the 2018 CrossFit Open for me… to prove to myself that I CAN do it! CrossFit has taught me to push myself past my physical/mental limit.  When I first started 2 years ago, I would stop during a workout or give excuses such as “I can’t do that anymore” or “that’s too hard for me.” During 17.1, Griffin yelled for me to get one more lunge in the last 5 seconds of the workout and I *dramatically* dropped the dumbbell from overhead and said “I can’t.” In the past year of training, something clicked. I decided for myself that I would never have that same attitude again while training or with anything in life. When you start believing in yourself, great things are to follow. So bring on 18.1, I’m ready for it! ”

Nutrition Seminar

Nutrition Challenge Winners!


Congratulations to all who completed the Nutrition Challenge!

It was a solid four weeks of trial and error, perseverance, and progress. Many people struggled during the first week, but then made some changes and finished strong. Some started strong and finished even stronger. But everyone learned a little more about their nutrition and their body.

So the time has come…

The moment that everyone has been waiting for…

The winning team, whose members will all receive a $5 gift card to Artie’s Paleo on the Go

The winning individuals from each level, who will receive a float from A Place to Float

A fight to the finish…

Individuals and teams battling it out for the number one spot…

It was almost too close to call…

We had to go back to review the footage…

And, without further ado..

The winners are…


Going to be announced this Saturday Feb. 24th at 11am at the Nutrition Challenge Recap and Seminar.  Come to class at 10am and stay for the seminar. Bring a snack or grab an Rx Bar and come ready to learn with questions.

Nutrition Seminar

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Why sign up for the Open? Becca P.

This week we are going to highlight some of our coaches and why they have decided to sign up for the Open!

Here is what our amazing Yoga teacher and awesome athlete Becca has to say:

“4 years ago, Betsy and I did Intro class (taught by Eileen Cantrell) right smack in the middle of the CrossFit Open. Shortly after joining, we were invited to watch some very competitive Regionals candidates from 3 Indy CrossFit gyms go head-to-head on the south side.

I’m not gonna lie, I thought everyone was crazy. There were all these terms like “15.3″ being tossed around. At the time, I didn’t even know what “AMRAP” meant. I didn’t understand who Dave Castro was or how this crazy event worked and was convinced I would never be able to do a pull-up.

The next year (2016), Betsy and I both decided this year we would participate. I even agreed to go head-to-head against Eileen in front of everyone. That first year of the Open had its ups and downs. Sure, there were workouts in which I only completed 10 reps. But that workout Eileen and I did….it was repeated last year (16.4/17.4…the long one that starts with deadlifts that finishes with HSPU). I’m telling you, I’m like 23095823059x better at HSPU now and I”m not confident I could beat my old score and this is why:

The Open pushes you to do crazy shit.

Going against Eileen, having people cheer for me, having everyone watch, having Zane personally coach me right by my side (Jared coached Eileen of course)….my adrenaline was ON FIRE and I far exceeded what I would normally be capable of. (In case you’re wondering, Eileen won).

Last year, I participated in the Open with my infamous torn meniscus that I’m tired of referring to. I scaled all the workouts and had a blast. But let me tell you, I still pushed myself to crazy points I would normally never get to.

That’s why I do the Open. It pushes me to be better. And at the end of the day, that’s all I care about. It’s me vs me.

In Summary:

1. The Open is for everybody just like CrossFit is for everybody.   I guarantee there will be 90 year-olds doing the Open.  You can scale.  I will still be scaling movements that affect my knee, and I’m more proud of myself for that.

2.  The Open is like March Madness meets Christmas for CrossFit.  There’s an air of excitement and fun all around.  Come be a part of it.

3.  The Open supports good reps and correct counting. It’ll show everyone how hard you work when you’re honest #HWPO

4. What do you have to lose?

More questions on the logistics of the Open? Ask a coach!”

Register for the Open at

First workout announcement is on Thursday!
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Friday Night Lights!

Since The Open is an excellent opportunity to challenge yourself and cheer on fellow athletes, we have planned an Open season (5 weeks long) starting February 22nd that encourages both of these aspects.

Fridays will look a little different at the gym: We will be running a 6:00am and noon class each week, during this time you can come in and learn some strategies for the workout, practice the movements, and get some extra coaching.  These two classes will run more like an open gym.  We will have some mobility and movement drills that are designed to enhance not fatigue your Open performance. If you are unable to join us for our Friday Night Lights, then you will be able to perform the workout during these classes.

Friday from roughly 4pm-6pm will be a time where we encourage EVERYONE to come in and preform the workout under our Friday Night Lights. We will have judges there to help score workouts. Fellow athletes will be there to cheer you on, and you’ll have the opportunity to return the favor. This is a time as a CrossFit Infiltrate community where we can all support one another and push ourselves out of our comfort zone.

Additionally, we will implement a team aspect to The Open for CFI this year.  All of those who sign up and participate in The Open will be split into two teams and will gain points towards their team total for various aspects including: participating in Friday Night Lights, bringing a non-member to watch, and performing a new movement!

Stay tuned for more news on the team aspect!

Again, register for The Open here: