Tanya and the CrossFit Open!

Meet Tanya, a committed member of the Ampersand community for several years. She's not just a CrossFit enthusiast; she's an Open veteran, having taken on the challenge multiple times. As we gear up for this year's Open, let's dive into her journey and discover what motivated her to take the leap into the Open!

Read Tanya’s story below!

I believe my first open was either 2013 or 2014. I know I started CrossFit in 2013 but I’m not sure if I started in time for the open that year. I have missed an open or two since starting due to injuries and surgeries, but have done at least eight years worth of the open.

I really like how it brings people together and increases the CrossFit community with camaraderie and teamwork and helps people push themselves a little farther than they would normally go.  It’s really fun to think that some of the best athletes in the world are doing the same work out that you’re doing albeit, at your scaling for your personal fitness and needs.

My all-time favorite open memory was from last year when the “ladies night“ crew was competing together and it felt like the whole gym was there cheering us on. It was so exhilarating and so amazing to see these women from different walks of life push each other and support each other in their endeavors.

Don’t think about it- just do it! You will love the exhilaration and the momentum it provides, and you will succeed in things you never thought you were capable of!

I’m excited to be in the open again this year and I can’t wait for my husband to experience Friday night lights as he has returned to CrossFit and the Open this year!

Ready to script your own Open story?

As Tanya highlights, it's not just a fitness competition; it's a celebration of community, teamwork, and personal triumphs. The Open transcends the gym walls, connecting us to a global community of CrossFit. So, don't hesitate – join us in the Open this year. Whether you're a seasoned athlete or just starting, the Open is about pushing boundaries and surprising yourself. Let's create unforgettable moments together!

The 2024 Open is here… AND WE ARE EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE.

The Open is a fun worldwide mini-competition that we join in on at the gym! Don’t let it intimidate you. It doesn’t matter where you place! There are multiple versions/modifications of the workout so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

We do the Open every year, and split the gym into teams to earn points. If you’ve been with us for a while, you’ve experienced the open before.

We have three teams led by co-captains (one athlete and one coach/intern). These captains are huge parts of our Ampersand community, they work hard, have great attitudes and are sure to help us keep it FUN! Because, that is our aim. Fun. No trash talking [well maybe a little.. ;)]. Just throwing down on some good ol’ fashioned CrossFit style workouts with the rest of Ampersand while we all compete against each other in a friendly fun competition.

Each Thursday, the CrossFit Games will announce the workout worldwide. Then we’ll do them with a Friday Night Lights WOD. If you can’t make it Friday night, the other classes on Friday will also do the open workouts, but we’d definitely encourage you to show up on a Friday night when possible. 

POINTS

Don’t worry, you won’t “drag a team down”. Everyone can contribute points. All you have to do is show up and do the workout. (And there are at home bodyweight versions you can do if you can’t make it in to join us!) 

Here are ways to help your team earn points:

• 1 pt = did the workout and recorded a score in SugarWOD (in the gym or at home!)

• 1 pt = participated in that week’s theme/dress up

• 1 pt = posted on Bright Spots Friday post in FB group

• 1 pt = judged during FNL

• Other points opportunities to be announced as we go!

REGISTRATION

YOU DO NOT HAVE TO REGISTER FOR THE CROSSFIT OPEN IN ORDER TO PARTICIPATE AT AMPERSAND. However, if you’d like to see your scores against the rest of the world, region, or state, you can register online. Registration for the Open can be done at games.crossfit.com and is live now and please make sure to choose CrossFit Ampersand as your Affiliate.

DRAFT

We have 3 teams this year led by one of our new coaches and a gym member. All athletes in the gym will be automatically put into the Draft pool and will be randomly selected onto a team. Teams will be written on a whiteboard at the gym.

Our Open workouts will take place at every group class time on Friday, building to Friday Night Lights which will begin at 4:00 pm and run til 7pm. There will be heat sign-ups, which will be available first come first serve. Please show up early to sign up for a heat, help judge, take pictures and cheer everyone on! 

THREE WEEKS - Mar 1st - Mar 12th

Friday, March 1st @ 4:30 p.m. – 24.1 (Favorite Animal/Animal Print)

Friday, March 8th @ 4:30 p.m. – 24.2 (Roaring 20’s)

Friday, March 12th @ 4:30 p.m. – 24.3 (Ampersand Spirit)

Athletes may make up workouts or re-test on Saturdays after 9 am by appointment only.

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OUR FOCUS IS ON FUN. WE WANT PARTICIPATION BECAUSE IT WILL MAKE YOU FITTER, AND IT WILL GET YOU HIGH-FIVES AND YOU’LL BE HAPPY AND LOVE LIFE MORE AND GLOW AND STUFF.

Member Spotlight: Whitney B

Meet Whitney, a mom who decided it was time for a change. She took on her fitness journey at CrossFit Ampersand, not just to redefine herself physically but to reclaim her mental and emotional well-being. We are very happy to share with you her story - Read more below!

Why did you join CrossFit Ampersand?

I joined CrossFit Ampersand because honestly I didn’t like the person in the mirror. About a month before my son’s first birthday, I came to the hard conclusion that I wasn’t happy mentally, physically, or emotionally. I had been battling postpartum depression for the better part of that year and I knew I wasn’t going to be the mother I wanted to be if I didn’t make a significant life change.  So I decided to try something I had always been too intimidated to try.

What's been your biggest accomplishment so far?

I have had a lot of personal accomplishments in my fitness journey so far.  I think the biggest two that come to mind would be doing full rope climbs and wall walks in a workout.  One of the first few classes I saw, people were doing wall walks and rope climbs and I remember being so impressed.  I just kept thinking, “These people are just incredible. Maybe I’ll be able to do one of those in a couple years.”  Fast forward a few months and I was able to do full rope climbs and mostly full wall walks, albeit not pretty ones, in the workouts. I honestly cannot remember feeling that pumped after a workout as I was after those.  

What are you working on now (or what do you want to accomplish next)?

Currently I am working on strict pull ups and double unders. I was able to get 5 single-single-doubles in a row last week!

What's your favorite CrossFit Ampersand memory?

So far my favorite CrossFit Ampersand would be the first strength cycle test week for Front Squats.  I paired up with Winter and remember hoping to hit 90lbs on the front squat and I believe Winter was shooting for 80lbs.  We both encouraged each other and I ended up at 110lb and Winter hit triple digits.  There was just so much positive energy in that class it was just awesome. I remember driving home with a smile on my face the whole way.

What motivates you to continue training at CrossFit Ampersand?

My two children and wonderful husband are what motivate me to continue training at CrossFit Ampersand.  Not only has it been easier to keep up physically with my two babies and my husband with home projects, but I feel like I’m a better mother and wife.  If I’m having a hard day, I know I can get an awesome workout with some amazing people and come back home feeling re-energized. Since starting at CrossFit Ampersand, I truly feel like I can fully show up for my family.

Inspired by Whitney’s incredible journey? Ready to script your own success story? If you're yearning for a change, join us. Whether you're a seasoned athlete or just starting, we're here to guide you. Your mental, physical, and emotional well-being matter, and we're committed to helping you become the best version of yourself!

Member Spotlight: Alicia

We are so excited to share with you Alicia’s story since joining Ampersand. She has made some amazing progress and made coming to the gym a consistent part of her routine.

Read more below!

My good friend has done CrossFit for years, and she always inspired me! She constantly told me I'd love it, but I didn't have the courage to join. Watching her go through her postpartum recovery at CFA, honestly sold me on CrossFit. Seeing how strong she is, how her body healed, and hearing about the people who encouraged her, made me want to learn more.

After my no-sweat intro, I had an immediate desire to be healthy inside and out! The Ampersand team truly made me feel comfortable, and excited to learn.

I would say my biggest accomplishment so far is consistently waking up at 4 am to be at the gym for the 5 am class! I thought being up that early, getting there, and doing the work would be impossible for me. However, the 5 am class is filled with encouraging humans who push me to be better and make me want to come back as much as possible. Being able to come home, and enjoy my mornings with my son before work is so sweet. I also love being able to know that I did the work in the morning, so I can spend quality time with my family in the evenings.

My biggest goal right now is to gain more strength by building in weights, and challenging myself in moves that I can't do yet (string together pull-ups, rope climb, handstand push-ups).

Honestly, I have had a lot of good memories in my 7 months at Ampersand, but my favorite one is when Rachel ran with me. It was early in the morning, and I was struggling with my run, but she slowed down to talk me through how to breathe and pace myself, which allowed me to keep going. Sometimes in workouts, I want to stop or quit, but so many people at this gym are constantly reminding me to just keep going, which has helped my mental game so much! Now I tell myself "Stopping will make it harder, keep going" instead of saying "I just want to stop."

I would say the motivation to continue to come back is the way my husband and son see me now. My son points out my muscles and tells me I am strong. My husband tells me how proud he is of me, which feels pretty dang good!

Write your own success story by booking an Intro - See you in the gym!

Member Spotlight: Steve

Steve has been working closely as a personal training client and has an amazing story. When he came in he had a goal to get back into shape and get serious about his health. We are very proud of you Steve and honored to share your story!

Here’s Steve’s journey in his words:

About 18 months ago I decided to step away from full-time work. I told my friends and colleagues I was retiring to pursue "health and fun." I was closing in on age 67. A factor in my decision was that my parents had passed away at ages 64 and 72 from heart ailments. I figured I better get after it.

For decades I played basketball, jogged, and tried to stay active. But the combination of pursing yet another start-up company and COVID had put me out of shape and overweight. Plus, I had pretty much ignored my medical health, rarely going to a doctor.

Given my new lease on life, I started getting serious about walking 4 miles or so every day with my dogs. I signed up for a primary care physician and through a series of tests discovered I had early stages of cardiovascular disease and stage 3 prostate cancer. I got the cancer treated with a new procedure and am now in remission. So next was working on lifestyle changes with my cardiologist to get healthy. I adjusted my diet (minimize sugars, reduce calories, focus on plant-based foods) and adopted intermittent fasting.

I recently moved to Nevada as a snowbird and last spring soon after my cancer procedure I decided to sign-up for CrossFit. What appealed to me was muscle confusion exercise and functional training. As I get older, I believe it is important to maintain my function: ability to get up and down while building strength, stamina, flexibility, and balance.

Truthfully, I was apprehensive about getting started. My conditioning was way off, and I was worried that I would have trouble learning new things at my age. I decided that personal training at CrossFit Ampersand with coach Eli would be best for me to get started.

In the beginning I had trouble completing a single strict push-up. I was also constantly hitting the cap in planned workouts, i.e., not completing within the allocated time even for the greatly reduced targets. Now I am progressing and getting better. I regularly set personal records and almost always get the planned sets done within the time caps.

I know that I miss out on some of the benefits of CrossFit from not joining a class session. I see that the friendly competition and the mutual encouragement creates a nice atmosphere. However, the private lessons with Eli work best for me. He designs workouts for me each day that challenge me and help me progress as the difficulty keeps increasing, but just within my reach.

Eli also makes sure I have my exercise watch app turned on so the I can track my heart rate.
When he sees me overexerting, he encourages me to check my heart rate so I can keep it within my planned bounds. My cardiologist wants me to do intervals, but I have a target maximum she'd like me to stay within. I am getting more and more done within that maximum. I also do the Genoa Loop hike (10 miles with 1500' elevation gain) once or twice most weekends.

Since starting l am down about 40 lbs in fat and have added almost 10 lbs in muscle. Heart rate recovery is a good measure of cardiovascular health. The other day my heartrate dropped 47 bpm in 2 minutes after a strenuous exercise. When I started that was less than 10 bpm in 2 minutes. This summer I am averaging four CrossFit workouts per week and Eli has been awesome working with me when I must adjust schedules. l am a big proponent of CrossFit Ampersand and working with Eli.

Congratulations Steve on all of your progress and hard work!

We would love to talk to you about creating your own success story!

Sleep Your Way to Health: A Fun Guide for Busy Men in Their Prime

Hey there, fellas! If you're a hardworking man in your prime, juggling a family life with a bustling career, then you know just how precious every minute of sleep can be. Let's dive into why catching those Zs is more important than ever for your overall health. Don't worry, we've got the facts and some easy-peasy sleep tips to keep you in top shape!

Did you know??

• 35-55-year-old men are reported to get an average of only 6.5 hours of sleep per night? Yikes! The National Sleep Foundation suggests adults should aim for 7-9 hours, so we're missing out on some serious shut-eye.

• A recent study found that men who sleep less than 6 hours a night have a higher risk of developing chronic health conditions. Heart problems, diabetes, and even mental health issues can creep in when we're not getting enough ZZZs.

• A staggering 70% of men in their 30s and 40s report experiencing sleep problems at least a few nights a week. Tossing and turning is no fun, and it can affect your family and work life more than you'd think.

So what can we do?

Well, here are some easy habits that you can create in your daily routine:

• Tip 1: Prioritize Your Pillow Time - Yeah, we get it; your to-do list is never-ending. But making sleep a priority can do wonders for your productivity and mood. Set a bedtime routine and stick to it - a little consistency goes a long way!

• Tip 2: Create a Sleep-Friendly Environment - Make your bedroom a cozy haven for sleep. Keep it dark, cool, and quiet. Banish those screens before bed - the blue light messes with your body's natural sleep-wake cycle.

• Tip 3: Unwind Before Bed - Your evenings might be busy with family time and work catch-ups, but taking some time to relax before bedtime can work wonders. Engage in calming activities like reading, gentle stretching, or a warm bath. This will help signal to your body that it's time to wind down for a peaceful slumber.

So, why is all this sleep stuff so crucial?

Well, my busy buddies, when we sleep, our bodies do some serious behind-the-scenes work. It's like a maintenance routine for your whole system! Sleep helps your brain process memories, so you'll remember all those fun weekends with the fam. Plus, it supports your immune system, keeping you strong and healthy.

Here's the takeaway:

Sleep is your secret weapon, guys! It boosts your energy levels, helps you stay sharp at work, and keeps you in high spirits during those busy family moments. So, let's make a pact to hit that sweet sleep spot of 7-9 hours a night. Your body and mind will thank you, and you'll be ready to conquer whatever life throws your way!Remember, getting enough sleep is not just a luxury; it's an investment in your health and happiness. So, let's power down those gadgets, curl up in bed, and snooze our way to success. Sleep tight, gents!

Want to start getting the sleep you deserve? Talk to a sleep coach by clicking the link below!

Setting Realistic Fitness Goals: Dream Big, Start Small

Setting goals is a powerful way to drive progress and achieve success in your fitness journey. At CrossFit Ampersand, we believe in the importance of setting realistic fitness goals that inspire and motivate you. In this blog post, we'll guide you through the process of setting effective goals and help you understand why starting small can lead to big wins.

Why Set Realistic Fitness Goals?

Setting realistic fitness goals is essential for long-term success. When your goals are realistic, they become attainable and sustainable. Here's why:

1. Specificity: Clearly define your goals. Vague goals like "get fit" or "lose weight" lack specificity. Instead, aim for goals like "run a 5K race in 3 months" or "increase strength by 20% in 6 weeks."

2. Measurability: Set goals that can be tracked and measured. This allows you to monitor your progress and make adjustments along the way. Measurable goals could include "perform 10 push-ups" or "reduce body fat percentage by 5%."

3. Attainability: Ensure your goals are achievable. Setting goals that are too far-fetched can lead to frustration and disappointment. Choose goals that challenge you, yet are within your reach given your current fitness level and commitment.

4. Relevance: Align your goals with your personal aspirations and values. Determine why these goals are important to you. The more meaningful they are, the more motivated you'll be to pursue them.

5. Time-Bound: Set a timeframe for your goals. This creates a sense of urgency and accountability. For example, instead of saying "I want to improve my flexibility," set a time-bound goal like "achieve a full split within 3 months."

Dream Big, Start Small: The Power of Incremental Steps

Dreaming big is crucial, but starting small is the key to sustainable progress. Here's why breaking down your goals into smaller milestones is so effective:

1. Build Momentum: By focusing on smaller, attainable goals, you build momentum and gain a sense of accomplishment with each milestone you achieve. This positive reinforcement fuels your motivation to keep going.

2. Gain Confidence: As you consistently achieve smaller goals, your confidence grows. This newfound confidence empowers you to tackle more significant challenges and push your limits further.

3. Stay Motivated: The journey to a major goal can be long and arduous. By setting smaller goals, you have frequent opportunities to celebrate successes, which keeps you motivated and engaged in the process.

4. Make Adjustments: Starting small allows you to assess your progress and make necessary adjustments. You can fine-tune your approach, evaluate what's working, and pivot if needed to ensure continued progress. Working with your coach regularly allows you to make these adjustments to continue moving in the right direction.

Creating Your Roadmap to Success

At CrossFit Ampersand, our coaches are here to guide you in creating a roadmap to reach your goals. We'll help you define clear objectives, break them down into smaller, achievable milestones, and provide personalized guidance every step of the way. Together, we'll ensure you stay motivated, focused, and on track towards realizing your fitness aspirations.

Dream big, but remember to start small. Let's set realistic fitness goals and make steady progress towards the best version of yourself!

We are here to help guide you through the process and set realistic and attainable goals. We want to meet you!

Unleash Your Potential: Conquer Sleep Troubles with Our 6-Week Intensive Program

Sleep, the cornerstone of overall well-being, often eludes us when life gets busy and stress takes over. If you find yourself tossing and turning, waking up groggy, and struggling to stay alert during the day, you're not alone. At CrossFit Ampersand, we understand the toll that poor sleep can take on your physical and mental health, as well as your performance in every aspect of life. That's why we're thrilled to introduce our 6-Week Sleep Intensive program, specifically designed to help individuals like you conquer sleep troubles and unlock their true potential.

Identifying the Problem:

We get it! Hardworking individuals with demanding jobs and active family lives, often juggle long hours at work, parenting responsibilities, and personal commitments. Balancing it all can be overwhelming, leaving little time for self-care and quality sleep. The result? Sleep becomes a casualty, affecting their energy levels, focus, mood, and overall well-being. We recognize this struggle and are here to provide the solution.

Introducing the Solution:

Our 6-Week Sleep Intensive program offers personalized guidance and support from a certified sleep coach who specializes in addressing sleep-related challenges. By partnering with our sleep coach, you'll embark on a transformative journey towards restorative sleep and reclaiming your vitality.

Personalized Approach

Each client receives individual attention from our certified sleep coach who will assess your specific sleep needs, habits, and challenges. Your program will be tailored to your unique circumstances and goals.

Sleep Education

Gain valuable insights into the science of sleep, understanding the factors that affect sleep quality, and discovering proven strategies for better sleep habits.

Manage Stress

Learn effective stress reduction techniques to quiet your mind and create a calm environment conducive to restful sleep. Your coach will guide you through relaxation exercises and provide coping mechanisms to manage life's pressures.

Ongoing Support and Accountability

Throughout the 6-week program, your sleep coach will provide continuous support, monitoring your progress, and offering guidance whenever needed. They will help you overcome obstacles and adjust strategies for optimal results.

Invest in yourself

By investing in our 6-Week Sleep Intensive, you are investing in your health, well-being, and overall performance. Imagine waking up refreshed, feeling energized throughout the day, and tackling challenges with clarity and focus. You'll be better equipped to excel at work, enjoy quality time with your family, and pursue your passions with renewed vigor.

Don't let poor sleep hold you back from living your best life. Join our 6-Week Sleep Intensive program at CrossFit Ampersand and take control of your sleep health. Our certified sleep coaches are ready to guide you towards a restful, rejuvenating sleep experience. Unleash your potential and awaken a new chapter of vitality and well-being. It's time to prioritize your sleep and unlock the extraordinary within you.

Looking to get started? Book an Intro by clicking below!

Member Spotlight: Kaitlyn

Meet Kaitlyn! She has been a force to be reckoned with since she walked into the door at Ampersand. She has been working so hard at acheiving her goals and it shows. We are so proud of all of the hard work that you have put in and look forward to all of your continued success!

Why did you join CrossFit Ampersand?

I’m not good at going to a regular gym alone with my headphones in. I had seen some stuff about CrossFit that made me nervous… but the environment of people cheering you on and helping you achieve what you didn’t think you could do, sucked me in. When I first walked in, I was nervous, but shortly realized I was able to do more than I thought I could! I love the community and friendships I’ve made and I just have come to realize I can be healthy and fit and do things in real life and not have to be tired and miss out! 

What's been your biggest accomplishment so far?

I concluded my 90 days and I lost 17 pounds of fat in that time. I made friends and gained confidence, I have more energy. There’s seriously so much I’ve gained already! Also being voted rookie of the year made my heart so happy to realize people see the work I’m putting in. 

What are you working on now (or what do you want to accomplish next)?

Continue to perfect my form in weight lifting and seeing where I’m at now compared to when I started. Different movements like pull ups and push-ups are a work in progress but being in the gym with everyone else suffering with you but having fun is worth it!

What's your favorite CrossFit Ampersand memory?

The first workout I ever finished last in, everyone in the gym (full class) gathered around me and pushed me past the wall in my head to actually finish a difficult workout. Proving I could do it! Oh, and being voted rookie of the year at the Christmas party!

What motivates you to continue training at CrossFit Ampersand?

Community and support 100%, my health and the thought of starting a family and I can start by being healthy and being able to take care of my body. Nutritionally and physically 

Being a part of a community that supports you and pushes you towards your goals is where the magic is. Book an Intro and see how we can help you achieve success!

Member Spotlight: Josh

Josh came in with one goal in mind… to prove to himself and others that he could get into the best shape of his life. Since then he has put on several pounds of muscle, lost body fat, and has hit all time bests on his major lifts. He is constantly pushing himself to see what his limit is, but on top of all that, he is one humble dude. Thank you Josh for being such an inpiration to those around you inside and outside of the gym!

Why did you join CrossFit Ampersand?

I’ve always been competitive. I’ve always loved being active and working out. The combination of these things inside the Ampersand family atmosphere has been very welcoming. 

What's been your biggest accomplishment so far?

Muscle ups! That S___ ain’t easy. I struggled to learn the movement for years at a previous gym. Jeff showed me one small tip with feet placement during my Kip that solved my mental block. It was like a light switch turning on. 

What are you working on now (or what do you want to accomplish next)?

I’m trying to perfect my form in all things CrossFit. From push-ups and pull-ups to Clean/Jerks. Learning how to do it the right way is important to longevity in this sport. 

What's your favorite CrossFit Ampersand memory?

My favorite memory so far has to be the first time I did a Muscle Up. I was in shock. I worked so hard for so long to learn that movement. It felt really good. 

What motivates you to continue training at CrossFit Ampersand?

That’s easy, I want to look good naked. I mean, I can’t be the only one?

Want to have a spotlight of your own? Book a No Sweat Intro and talk to a coach!

Member Spotlight: Erica

We would like to introduce to you all Erica! Erica has been making incredible progress since joining our community. We are very proud of the progress she has made and how fun it is having you in class with us every week! You are a rockstar! Keep it up!

Why did you join Ampersand?

I joined CrossFit because I needed a change and what I was currently doing wasn’t working. I was just over a year out from having a hysterectomy and I hadn’t been able to find any consistency with my diet and exercise since I’d had the surgery. I needed something more structured and I hoped that CrossFit in conjunction with nutrition coaching would be what I was looking for. 

What's been your biggest accomplishment so far and what would you like to accomplish next?

There have been so many accomplishments it’s hard to pick just one that stands out. It ranges from the strength I have gained and the heavy lifts I’ve been able to accomplish, to the nutritional habits I’ve created while doing the nutrition coaching. Right now I’m working on getting strong enough to do a full push-up, pull up, handstand and wall walk. 

What's your favorite CrossFit Ampersand memory?

My favorite memories at Ampersand change week to week. My most recent was Monday during the WOD. We were doing Murph prep.  I was the last one working and it was about 4 minutes from the time cap. The whole class yelled and encouraged me to keep pushing until the very end. I finished with 7 seconds to spare. I can’t exactly put into words how it feels when that happens but it’s the most amazing feeling. 

What motivates you to continue training at CrossFit Ampersand?

Ampersand has become one of my happy places. No matter how crappy my day has been, going there takes it all away. The second I start driving to the gym my anxiety from the day melts away and I can’t wait to get there and leave whatever I have going on on the gym floor. The people, the environment, the hard work is all so rewarding for me. There’s something about being in a place where you can grow and you know there is no judgement. It took me a while to realize that no body else cares what I’m doing or how I look as long as I’m giving my all. It’s amazing how addicting health and fitness becomes when the environment is right. Along with everything above, seeing the results I was seeking in the beginning - weight and fat loss, muscle gain, strength, consistency - motivates me to show up. 

Want to be our next success story? Book a No Sweat Intro today!

5 reasons why you should sign your child up for our youth program this summer!

Goodbye Couch Potatoes!

Sayonara to endless screen time! Our program is what you are looking for that gets kids off the couch and moving! It's time to break free from the clutches of sedentary living and embrace a world of active fun!

Supercharge Fitness!

We're here to transform fitness from meh to magnificent! Our program unleashes a wave of energy, strength, and endurance, leaving your kids feeling like superheroes. Say hello to a fitter, stronger, and more awesome version of your child!

Friends, Fitness, and Fun!

Get ready for a social extravaganza! Our Youth Program is the ultimate hangout spot where kids make friends, laugh, and conquer challenges together. It's a high-five party that celebrates the joy of movement and the power of friendship!

Confidence Boost!

We're in the business of confidence explosions! Our coaches are experts in unleashing inner warriors, empowering kids to believe in themselves and tackle anything life throws their way. Watch your child's self-esteem soar to new heights!

Skills for the Win!

We're not just teaching moves; we're creating superstars! Our program unlocks a treasure trove of skills, from jumping, climbing, and lifting to all-around athletic awesomeness. Your child will level up their game, whether on the field, court, or playground!

So, parents, buckle up and get ready for a Summer of fitness, friendships, confidence, and skills. Our Youth Program at CrossFit Ampersand is the gateway to a world of health, happiness, and a whole lot of fun!

Spaces in our Youth Program are limited! Join us on June 19th to kickstart their fitness journey and set them on the path to a healthier, happier future!

Meet your youth coach!

Hey, I'm Eli, youth coach at CrossFit Ampersand! I am a certified CrossFit Level 2 trainer and CrossFit Kids certified youth coach. I have worked with many young athletes and I'm dedicated to helping them excel in their fitness journey.

Welcome Greg to the Ampersand Team!

We are excited to welcome Greg to the Ampersand team!

Greg walked in to Ampersand after a hard recovery from an injury while racing his dirt bike. His main goals were to recover from his injury stronger than before, and increase his fitness to better improve his racing results.

His work ethic and determination towards his goals have proven in his increased work capacity and his speed on the course when he is on his bike. It is exciting as coaches to hear that CrossFit is doing its job when you hear reports of improved times, or personal bests outside of the gym. We get even more excited when those people who have worked so diligently see the value, and want to bring that to others.

Greg is another reminder that CrossFit is for everyone! So we asked him a few questions about his CrossFit journey. 

What are your passions?
My passion in life is Desert Racing. Ever since I started to ride that little word "racing" popped up and seemed to take over my mind and soul.

Why did you start, and how did you find CrossFit?
I found CrossFit online just surfing the web. I chose CrossFit because I needed to change my
routine and challenge my body. Which all of the coaches are happy to challenge what you are
capable of doing.

What was your first impression?
My first impression of the gym was clean and very open. Everyone really cared that you came
to classes and did your best on good and bad days.

What are your goals?
One of my goals that ties into racing is I want to become a Expert Racer. So far I have lost over 100lbs from before and after I started CrossFit.

What has CrossFit done for you?
CrossFit has showed me I can push myself harder and in multiple different ways. The recovery time from my achilles injury went so much smoother than I expected with the help of training at Ampersand. Also I really like the atmosphere of working out with a group of people.

What’s one accomplishment you’re proud of during your time at CrossFit Ampersand?
I am proud of myself for being able to do kipping pull ups, handstand pushups, and having the
ability to use my whole body to do more complex movements.

Would you recommend CrossFit Ampersand to others?
Heck yes, I've told so many people about the benefits from CrossFit and that they should come join the team.

What advice would you give someone who is interested in CrossFit?
My advice to others would be no matter how hard something may seem you only have to beat yourself not others. Giving a 100% with everything from the amount of weight or speed. Give your 100% and the coaches and everyone around you will do the same for you so you can excel and achieve your goals.

Welcome to the Team Greg!

The 2023 Open is here… AND WE ARE EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE.

The Open is a fun mini-competition worldwide that we join in on at the gym! Don’t let it intimidate you. It doesn’t matter where you place! There are multiple versions/modifications of the workout so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

We do the Open every year, and split the gym into teams to earn points. If you’ve been with us for a while, you’ve experienced the open before.

We have three teams led by co-captains (one athlete and one coach/intern). These captains are huge parts of our Ampersand community, they work hard, have great attitudes and are sure to help us keep it FUN! Because, that is our aim. Fun. No trash talking [well maybe a little.. ;)]. Just throwing down on some good ol’ fashioned CrossFit style workouts with the rest of Ampersand while we all compete against each other in a friendly fun competition.

Each Thursday night at 5pm, the CrossFit Games will announce the workout worldwide. Then we’ll do them with a Friday Night Lights WOD. If you can’t make it Friday night, the other classes on Friday will also do the open workouts, but we’d definitely encourage you to show up on a Friday night when possible. 

POINTS

Don’t worry, you won’t “drag a team down”. Everyone can contribute points. All you have to do is show up and do the workout. (And there are at home bodyweight versions you can do if you can’t make it in to join us!) 

Here are ways to help your team earn points:

• 1 pt = did the workout and recorded a score in SugarWOD (in the gym or at home!)

• 1 pt = participated in that week’s theme/dress up

• 1 pt = posted on Bright Spots Friday post in FB group

• 1 pt = highest score for men and women for that week

• Other points opportunities to be announced as we go!

REGISTRATION

YOU DO NOT HAVE TO REGISTER FOR THE CROSSFIT OPEN IN ORDER TO PARTICIPATE AT AMPERSAND. However, if you’d like to see your scores against the rest of the world, region, or state, you can register online. Registration for the Open can be done at games.crossfit.com and is live now and please make sure to choose CrossFit Ampersand as your Affiliate.

DRAFT

We will draft everyone onto teams after team captains are chosen. Each team captain will get to pick 2 people they must have on their team (typically family members or best friends) and the rest will all be pulled out of a hat! All athletes in the gym will be automatically put into the Draft pool and will be randomly selected onto a team. 

Our Open workouts will take place at every group class time on Friday, building to Friday Night Lights which will begin at 4:00 pm and run til 7pm. There will be heat sign-ups, which will be available first come first serve. Please show up early to sign up for a heat, help judge, take pictures and cheer everyone on! 

THREE WEEKS - Feb 17th - Mar 6th

Friday, Feburary 17 @ 4:30 p.m. – 23.1

Friday, Feburary 24 @ 4:30 p.m. – 23.2

Friday, March 3 @ 4:30 p.m. – 23.3

Athletes may make up workouts or re-test on Saturdays after 9 am by appointment only.

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Get your 2023 Open T’s and Tanks here!

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OUR FOCUS IS ON FUN. WE WANT PARTICIPATION BECAUSE IT WILL MAKE YOU FITTER, AND IT WILL GET YOU HIGH-FIVES AND YOU’LL BE HAPPY AND LOVE LIFE MORE AND GLOW AND STUFF.

Why Real Gyms Don’t Look Like “Gyms”

We opened Ampersand in November 2014 with a private loan. 

The loan came from a mentor we’d asked to invest in us and our dream. After several attempts at a business plan, he finally said yes. He loaned us a fraction of what we’d asked him for and said make it work. Our loan was personally guaranteed, which means… whether you make it or not, you owe that money back. We felt like we hit the lottery, we were excited, but the risk was scary. We had to make it.

Our small budget (especially compared to what it would take to open a typical big box gym) was actually an advantage: Instead of focusing on all the fancy equipment and mirrors, we could only afford to buy the basic equipment and focused our efforts on our coaching and our community.

Since we didn’t have the means for a marketing budget, we relied on giving great coaching and the best experience possible to help spread the word about Ampersand! And that meant we had to DELIVER.

The day finally came. We got our equipment. We started painting, moving heavy flooring, and we got to work.

We made a lot of noise, we programmed fun workouts, and we got people FIT! 

We’ve been open for years now, and while we’ve upgraded some equipment, you still won’t find rows of “typical” gym machines. Instead, you’ll see people doing burpees, squats, pull ups, deadlifts etc… Because that’s what actually works.

When you come to our gym, you will see a lot of open space. You may ask yourself, “Why?” or “Where are all the machines?” Results require movement and movement requires lots of space! If you want to get fit or healthy you are going to be moving a lot and it doesn’t require fancy equipment.

Everyone who comes into Ampersand has, at some point, visited or been a member at another gym. When we sit down and talk about their goals and their struggles, almost all of them say, “I enjoyed it for a while, but I just didn’t see any results.” There were lots of things that drew them to those gyms… Maybe it was the fancy machines, or the super swole guy at the front desk, or it was the cheapest option… But eventually they had to make a decision for themselves, and that was to find a coach.

Real coaches, professional coaches… the ones whose livelihood depends on getting results for their clients use things like bodyweight movements, rowers, barbells, boxes, and most importantly science based nutrition strategies. They chose what works over what’s “typical”. They adjust workouts and movements to fit each client, based on their needs and goals. 

At Ampersand we have everything you need, and nothing you don’t.

You are in and out in an hour. No wasted time, no wasted space, and lots of coaching!

We are glad we started basic and focused on results. Because the results speak for themselves. Our clients are doing well and are far more fit and healthy than they were when they were at those budget big box gyms. We may not look like a traditional “gym” but thats part of our secret. Come in and see for yourself!

Inspiration provided by Catalystgym.com

The Happy Gym

Now more than ever, having a great coach is the key to staying healthy during these times.

At Ampersand we get it, the world has been turned upside down due to the COVID-19 pandemic and we want you to know that we are here to put the “happy” back into your day. Our goal is to make the time you spend in the gym the best hour of your day and we have all the tools to do that!

1. Accountability - The coaches at Ampersand are here to keep you connected through constant communication to keep you moving forward to your goals. Getting your workouts in is important, but so are things like proper nutrition, rest, and managing the stress of your day! Your coach is here to keep you in the right frame of mind and avoid those emotional reaches into the pantry!

2. Personalization - There are thousands of workouts that you can choose from online. But most of them are general and not specific. We understand that everyone is different and so are your goals. Having a coach sit down and talk to you about your goals before you even step into the gym ensures that our team is doing our best to help you achieve them. We’ll make sure that you stay on track and keep nudging you back onto the right path. (Ready to schedule a goal review session? Click HERE!)

3. Flexibility - Priorities can change, especially as you navigate different phases of life, and your coaches at Ampersand are here to change with you. A good coach will adjust and adapt your program to fit your needs. In these uncertain times your coach is here to adjust as you do.  

4. Creating better habits and healthy mindset - During quarantine you may have been sleeping in late, staying in your pajamas all day, struggling with your nutrition, and feeling worn down. By getting back into the gym, we can help you add structure back into your routine! Your coach can assist you with new planning tools, task and checklists, as well as introduce new ways of creating productivity and a positive mindset! Our staff checks in with our clients often to help you create the healthier lifestyle you have always wanted.

5. Community - Social connection is paramount these days. We have been isolated from people for a while and plugging into a group of likeminded people is important to your success. When you come to Ampersand you are not just a number! You are greeted by name and welcomed into our amazing community. Being happy means staying connected. In addition to regular communication about your fitness goals, we can also meet with you virtually (through phone, Zoom, or messenger) to chat or have coffee, and you’re invited to join any of our virtual and in person social events with the gym family!

Looking for some help? Reach out and schedule a No Sweat Intro today, and chat with your coach by clicking HERE!

Inspiration provided by Catalystgym.com.

BOOK A NO SWEAT INTRO AND MEET YOUR COACH!

MINDFULNESS MONDAY

MINDFULNESS MONDAY

I am not sure how many of you need to hear this, but you are doing a GREAT JOB and you are going to get through this.

We have been quarantined for a month now. Yeah, I can't believe it either. We have learned new things about ourselves and the people around us. Our patience, our habits, our tempers, our irritabilities, and our indulgences have reared their heads at us and for me at least, where I have let those things get the better of me, I see an opportunity for improvement.

I personally believe that this time, although stressful, can be a time that we are able to reflect on ourselves and commit to excellence.

I get it, our situations are all different... Some of us are still working. Some of you have been promoted to teacher. Kids are running around like crazy demanding all of your attention. Chores are piling up… You name it.

Personally I feel more busy than I have been since we first opened our doors at Ampersand. Squeezing in extra time for things may be difficult. So I encourage you to pick ONE thing you know will make an impact on your daily mood. Mood dictates EVERYTHING, and we have the ability to choose our mood and attitude.

Easier said than done, I know, so here’s an idea…

This week I encourage you to take time for yourself… wake up early, journal, pray, meditate, get your workouts in, plan your food, and take on this week full force. Prove to yourself that when the chips were down you continued to hammer at your goals and refused to let something like COVID-19 derail your focus.

Over the weekend I asked the coaches to share a mindfulness practice that they personally do to re-center and focus on their personal values. Mindfulness practices refer to the deliberate acts of regulating attention and focus through the observation of thoughts and emotions. Taking time to remind ourselves WHY we do what we do. A way to align our thoughts and our intentions and reconnect with your values.

Research has shown that people who participate in regular practice have experienced:

• Reduced Stress: Improved ability to manage stress

• Increased Focus: Improved ability to pay attention, focus and concentrate

• Improved Emotion Regulation: Reduced impulsiveness, improved child behavior (rowdiness, suspensions, expulsions)

• Increased Emotional Intelligence: Improved conflict resolution skills

• Increased Empathy and Respect: Increased empathy and understanding of others

• Increased Resilience: Increased capacity to overcome challenges

• Improved Physical Well-being: Increased engagement in physical activity

• Improved Creativity & Collaboration: Improved expression of creative arts.

Sounds great right? So let's start off this week with yours.

Do and Share your mindfulness practice below in the comments! Maybe you don't have one, that's OK... Borrow someone else’s. But if you do, I would love to hear what your practice is and why you chose it.

My hope for you this week is that you overcome stress, declutter your mind, keep habits, and come out of this quarantine better than when you went into it. When this all ends remember, life is going to take off. It won’t be gradual.

Work will start, it’ll be time for catch up, and everything is going to be moving at 100 miles an hour. Your MINDSET will be what carries you through.

CrossFit is all about preparing for the unknown and unknowable. That includes MINDSET.

Not sure what to do?

5 Simple Mindfulness Practices for Daily Life

https://www.mindful.org/take-a-mindful-moment-5-simple-practices-for-daily-life/

👆🏻Seriously, Click & READ THIS👆🏻

Success Story - Illene

Ilene has had such an amazing transformation both physically and mentally. Her commitment and positive attitude are contagious! Check out her story here!

Will you be our next success story?

Will Lifting Weights Make Me Look Bulky?

Will lifting weights make me bulky?

As consumers of the media, we are constantly bombarded with images of bodies that are designed to look a certain way. From small and skinny to big and bulky, celebrities and bodybuilders alike, we see what we are told we should look like. That’s the thing… why is anyone telling you what to look like? What does healthy and happy look like on YOU? But I digress. Let’s talk about what this blog is about: lifting weights. Many people believe that lifting weights will make you bulky. That is so far from the truth. Lifting weights makes you strong. 

Sure, if you want to get big, lifting weights can help do that for you. That’s why people train a certain way, eat a certain way, and take certain supplements in order to get to a certain size. This is often known as bodybuilding. 

Women especially should NOT be limited to lightweights, cardio, and isolated machines. Aside from it being totally awesome when a girl can out-lift a guy, it’s even cooler when she can pick up her injured kid off the playground or pack the car with the giant cooler for the weekend getaway. Lifting weights makes you strong, and that makes life much more enjoyable. 

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Learn more about how we can help you reach your goals by booking a No Sweat Intro. Don’t worry, there’s no ‘sweating’ involved ;)

How to Be a Beginner

Butterflies bounced around my stomach and I nervously spun my ring around my finger. I kept my eyes down so no one would talk to me. I whispered questions to Jeff about what to expect, what to do, where to put my bag and when to take off my shoes. I felt very uncomfortable and unsure. I’d wanted to try jujitsu for some time, but finally decided I was ready to try into my first class.

Last week, I tried Jujitsu for the first time. And for the first time in a while, I got a bold reminder of what it feels like to be a beginner — to be completely new. To swallow my fear, anxiety, and nervous thoughts and walk through a door to try something completely different and outside my comfort zone.

I’m sure I had similar feelings the first time I tried CrossFit (which feels like a lifetime ago now), but as I entered the jujitsu studio I kept reminding myself that everyone I was about to meet started as a beginner at some point in their life. That just like new members that enter CrossFit Ampersand for their first On-Ramp class, my nervous feelings were normal but weren’t a reason to turn around and run.

Being a beginner is uncomfortable.

Trying something new is uncomfortable. Especially when you’re in a group with other people that aren’t beginners or aren’t as new of a beginner as you.

My experience was a whole bunch of uncomfortable moments, including:

• Wearing the only loaner Gi (uniform) that they had in my size, that just happened to be BRIGHT PINK (while everyone else was wearing white, blue, or black).

• Feeling like I’m putting another student out when they were paired with me to practice some drills and they literally had to teach me the entire time.

• Apologizing over and over when I did a move wrong and had to restart and try it again.

• Laughing nervously every time I’d forget the next step of what I was supposed to be trying.

• Feeling the eyes of the entire class on me when I was introduced as the new member (as if being the only one wearing a bright pink uniform didn’t help me stand out already!).

• Smashing my body into the bodies of a few complete strangers. Hi, I’m Harmony, let me hug you with my legs. Oh and here’s some of my sweat.

• Being asked by one of the instructors if I had learned to “horsey,” if I remembered what position was “guard,” or if I had drilled “blahbidy-blah (insert-other-technical-jujitsu-term-that-I-can’t-remember-here)” and staring back with a blank face

• Hearing "Just do what feels natural” while being folded up like a stepped on spider as my opponent stretches one arm and one leg in opposite directions and simultaneously traps my neck in their arm and continues to press my entire body into the floor… *nervous laugh* nothing feels natural to escape, except that wriggling motion I tried which clearly made my position even worse. LOL.

BUT… I LOVED IT.

Once I decided to take it one minute at a time and allowed myself to be a beginner, it was awesome.

Everyone was encouraging and helpful. They didn’t care that I didn’t know what things were called or that I didn’t magically pick everything up after being shown once — because they weren’t expecting me to. They helped me over and over. And I accepted the help, thanked them for the help, and asked for help when I needed it.

I was still uncomfortable because it was new. But it was a really fun experience. And the fun new experience outweighed the nervous uncomfortableness.

Stepping back into CF& as a coach made me reflect on my beginner jujitsu experience and reminded me of a few things:

1. We should try new things, and regularly. Our life is made up of our experiences. Every time we try something new it expands the boundary of those experiences and makes life more interesting, more relatable, and you become more adaptable to future challenges/experiences. So try a new sport, a new hairstyle, accept the invitation to that class your friend asked you to try, or book an appointment for some activity you’ve always wanted to do but were too scared. If you have been curious about CrossFit and wanted to try it, do it.
   

2. Allow yourself to be a beginner and be okay with being uncomfortable. You can be uncomfortable and still learn and have fun. Every time you repeat the process you move away from beginner towards novice then eventually expert.
   

3. Remember that everyone who is an expert was once a beginner and at one point, started where you are.  When you join in on a group class, no-one is judging you for being a beginner. You aren’t expected to master anything in a day. Give it time. Accept and ask for help from those who are further along from you.
   

4. Bring a friend. All new experiences are a little less daunting when you have someone you trust by your side experiencing it with you.
   

5. Take small steps. At CrossFit Ampersand we start with a No Sweat Intro, which is a one-on-one chat with a coach where we discuss your goals, tour the gym and talk about how we can help you reach your goals. Then for most people they start with a few one on one personal training sessions (On-Ramp) before starting group classes. We teach them the movements they’ll encounter in class and ensure they can move safely. This helps buffer those beginner feelings and make joining in a little less daunting.
   

6. Take action. I wish I had tried Jujitsu a year ago. I think back now to all those times thinking about telling Jeff I wanted to go in. All the times he asked me to try it and I shrugged it off (even though inside I wanted to go). If I had said yes — if I had ignored the anxious fear — I would have been doing it for a year now and be out of the early beginner stage already. But I’ve started and now I’m already on my 4th class!
   

Interested in trying CrossFit?