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September 2012

Happy Birthday, Happy Birthday, CrossFit 515!CrossFit 515!September 1, 2012 marks the 2nd birthdayof CrossFit 515. Thanks to everyone thatmakes 515 the amazing community that it is!We couldn't do it without you.

Upcoming EventsUpcoming Events

September 15 - Operation Justice: A Benefit for OurHeroes - Crossfit 515 November 2 - 4 - Heart of America 4 CrossfitCompetition - Springfield, MO

Operation Justice: A BenefitOperation Justice: A Benefitfor Our Heros for Our Heros

Please continue to spread the word about ourupcoming event! Click here for details on

New Faces!New Faces!Welcome our newest members to 515! Introduceyourself, and cheer them on!

Eddie Mrowka

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upcoming event! Click here for details onthe event or check out theFacebook event invitation.

To make a donation before the event, visitour donation page through theWounded Warrior Project.

$10 minimum donation, additionaldonations appreciated.

"Like" CrossFit515 "Like" CrossFit515

We've started posting on our Facebookpage much more. Our primarily mode ofcommunicating with our members willcontinue to be the website, but if you justcan't get enough, Like us on Facebook formore CrossFit 515 awesomeness.

Athlete of the Month:Athlete of the Month:Annette DeFrancisco Annette DeFrancisco Get to know the people that make 515 great!

Jess DePhillips

Brian Sender

Adam Mitchell

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"For a long time, All the WODs were new andI had no idea how long they would take me -just doing all the reps was anaccomplishment. Now I fear the WOD that Ican do (or worse have done before) andshould do as fast and hard as I can for time.I have terrible butterflies in my stomachbefore those. I have to learn to push myselfto fight through the I-just-want-to-stop-and-

rest-awhile .... Because when I'm done andI'm not dead, I wish I would have pushedmyself harder. See? They never get anyeasier." Learn more about Annette by clicking here toread the full interview

Noah Wolter

Steve Harms

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read the full interview

Why we do what we do ...Why we do what we do ...

If you missed it, new trainers Billy andLance led an excellent discussion a coupleweek ago about "What is CrossFit?"To summarize, CrossFit is defined asconstantly varied functional movementsperformed at a high intensity. We domovements that our bodies are designed toperform, we constantly vary thosemovements in different combinations andrep schemes, and we complete the workoutsas quickly as possible. Why do we dothis? Because we want to increase our workcapacity across broad times and modaldomains, aka "fitness." Our goal atCrossFit515 is to make you faster, stronger,and more physically prepared to handle anytask life might throw at you, whether it'smoving furniture, carrying groceries,chasing criminals, or giving birth to cutelittle babies like Landon. Amazingly, you willlikely also find yourself more mentally andemotionally prepared for life as well. Here'sJason Khalipa giving an excellent, brief"what is CrossFit" explanation:

What is Crossfit Explanation with Jason Khalipa

As trainers, we have to go aboutprogramming workouts to accomplish thisgoal of making our members as fit aspossible. At 515, we generally program theworkout of the dayposted on www.crossfit.com (aka "mainsite"or "dot com"). Why? No, it's not because

Steve Bierfeldt

Mark Manges

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or "dot com"). Why? No, it's not becausewe're lazy. We simply have never foundprogramming that is as varied or (withappropriately programmed scaling options)works as well for the vast majority ofpeople, and we do not believe that we canmake up better CrossFit programming thancrossfit.com. As Bobby puts it: what couldbe more CrossFit than crossfit.com? We've also found that many CrossFit gymsthat don't follow mainsite tend to lose someof the "constantly varied" element. Trainersnaturally have biases that tend to come outwhen programming. On the extreme ends,there are gyms with strength biasedprogramming, maxing out on lifts on a dailybasis. Others have an endurance bias,nearly always programming 20 minuteamraps or hero-like workouts. Of course,there are CrossFit gyms out there withexcellent programming that don't followmainsite, but by looking to crossfit.com forour workout of the day, we ensure thatthings don't become too systematic (andstay constantly varied). For most people, we think mainsiteprogramming provides what is needed toreach your fitness potential, but we like tobe flexible and allow you to use your ownjudgment if you want to do something otherthan the programmed workout. If you havespecific goals (i.e. training for a triathlon oryou want to qualify for Regionals), we arehappy to work with you and discuss moretargeted training.

Lora Trost

Klay Queck

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We spent a lot of time during our "What isCrossFit?" discussion talking about intensity.We give you the constantly varied functionalmovements, but the most importantelement -- high intensity -- is up to you.High intensity is what causes the insaneresults that CrossFit can provide. At 515, westructure our classes to encourage theintensity element. We aren't concerned withfilling an hour of class time because wewant you to put all your focus and intensityinto the workout of the day. For example,we don't want you holding back on Franbecause you know you will be doing 100 situps for time 10 minutes later. We want youfinishing Fran with your body hating you andyou wondering if you will ever feel normalagain. If you do have extra time after completingthe workout, that's a great time to work onskills (i.e. handstands, muscle ups, doubleunders) and technique. But if you feel likedoing another high intensity workout, youprobably didn't go hard enough on the mainevent. Trust the Programming. Work hard.

Paleo Recipe of the MonthPaleo Recipe of the Month Eat like a caveman...often. Thanks to

Tiffany Kragnes

Nic Valley

#TwoEleetTooKair #TwoEleetTooKair Rants on the LOLerz of CrossFit We love a lot of things about CrossFit and the communityit nurtures. That being said, unfortunately there areseveral things within the community that drive us nutsas CrossFit coaches/fanatics. This is our vehicle to rant. This month's ramblings brought to you by B. Noyce.

"If You Don't CrossFit Then F*** You!!" I know the title is a little extreme, but it gets the pointacross. There's a mindset that I often see in CrossFitculture that there is absolutely nothing productive

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Lauren Springer for the recipe this month!

Coconut Chipotle Fried Chicken

Ingredients:

1 pack skinless chicken tenders1-2 eggs1-2 cups shredded coconut2 tablespoons Mrs. Dash chipotle seasoning1 teaspoon cayenne pepperCoconut oil

Instructions:Wash chicken. Beat egg(s) for coating. Mixcoconut, seasoning, & cayenne pepper in abowl. Dip chicken in egg then coatthoroughly with mixture.

Meanwhile, in a large skillet, heat coconut oilon high then after melted put on medium.Place chicken in oil turning frequently (toavoid burning) until thoroughly cooked.

Makes 2-4 servings. Leftovers are greatserved cold over over a salad.

Make sure to add coconut oil throughout thecooking process to keep from burning and tokeep the chicken tender. Add moreseasoning and cayenne pepper for extraspice. For extra flavor, squeeze a lime overthe chicken prior to destrominating.

Life at Level 11 Life at Level 11 I drive by a Farrell's everyday and can't helpbut notice their new motto of living "Life atLevel 10". No offense to the Ferrell's folksbut 515 will now be striving towards

culture that there is absolutely nothing productiveoutside of a CrossFit WOD. That any other fitness routineis a complete waste of time. That any other physicalactivity is a joke because it is not the "workout of theday."

We expect more from you Outlaw...actually, probably not

Anything is better than nothing, but nothing is betterthan CrossFit. This is true, but it looks douchy whenCrossFitters only remember the "nothing is better thanCrossFit" part. This attitude differs from what I witnesseveryday at 515, and I believe that is because theatmosphere is simply very positive with no need tobelittle others to feel good about what we do. However,some CrossFitters love to bash on any and all otherfitness programs. Everyone that does CrossFit longenough and truly buys into it quickly realizes that thereis no other way to workout that will make you asphysically fit or as prepared for any given task at amoment's notice, but that does not mean that all otherfitness programs are just a joke and are notbeneficial. We all started out from a different fitnessbackground, and none of that was a waste of our time.We just now realize what we were missing and wish wewould have known about or tried CrossFit sooner. I guess all this rambling adds up to me wanting to pointout that we should be trying to convince non-CrossFittersto try CrossFit because it can improve their lives in allaspects, but we should not look down on people that are"dancing around in their living room." And if you aregoing to make fun of people for not CrossFitting thenmake fun of the ones not even attempting to get inshape.

"Real Athletes Don't Play Real Sports. They DoCrossFit"

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but 515 will now be striving towardsachieving the status that comes with LivingLife at Level 11. It's science...or something.

These Go To 11... | This Is Spinal Tap | Classic Clips

Usain Bolt doesn't care that you can beat him at "Annie"

People that become completely geeked out aboutCrossFit inevitably begin to wonder how good athletesplaying conventional sports (amateur or pro) would be atCrossFit workouts or exercises. Once again, it is just away for CrossFitters to feel better about themselvesbecause "sure Usain Bolt is fast but I bet I can clean &jerk more than him" or "yea Dmitry Klokov just snatched500# but he's got nothing on me in a 5k." The fact thatsomeone is a freak at one aspect of fitness and has theability to specialize does not make them a badathlete. Yes, they could most likely be more well-rounded but that requires giving up some ground at theextremes of the athletic performance spectrum. As CrossFitters, we like to be able to run fast as well aspick up heavy $#IT, but our goal should not bemediocrity. One of my least favorite CrossFit quotes is"Faster than a Lifter, Stronger than a Runner,"because in my mind that isn't really something to bragabout. Sure it is better than "Slower than a Lifter,Weaker than a Runner," but striving to "not suck" isreally not what breeds champions at sport or at life.Shouldn't we try to be "Stronger than a Lifter, Fasterthan a Runner"? Our goal should be to be able to keepup with specialists at both ends of the spectrum, andCrossFit will continue to push those physical limits ofwhat is really possible while not giving anything else up. Well there is a look into my mind for 5 minutes........Iknow it's exhausting :)

Expect problems and eat them for breakfast.