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!

Why Rest and Recovery are Essential for Optimal Fitness

We're all familiar with the hustle and grind mentality when it comes to fitness. Pushing harder, going faster, lifting heavier – it's all part of the journey. But have you ever stopped to consider the importance of rest and recovery?

The Myth of Non-Stop Workouts

It's easy to overlook the fact that rest is where the magic happens. When you push your body to its limits, whether through weightlifting, cardio, or any other activity, you're actually causing micro-tears in your muscles. It's during the recovery phase that these tears heal and your muscles become stronger. Without proper rest, you're hindering this natural repair process.

Physical and Mental Rejuvenation

Rest isn't just about repairing your muscles – it's about revitalizing your mind and body. Adequate sleep and recovery time are essential for maintaining cognitive function, emotional well-being, and overall mental clarity. Ever noticed how your mood and focus improve after a good night's sleep? That's because your brain needs rest just as much as your body does.

Preventing Overtraining and Injury

Pushing your body beyond its limits without giving it proper time to recover can lead to overtraining. This can result in fatigue, decreased performance, and even increased risk of injury. By incorporating rest days and active recovery into your routine, you're actually setting yourself up for long-term success. It's not about avoiding workouts; it's about optimizing them.

Listening to Your Body

Your body has a way of telling you what it needs, whether it's through muscle soreness, fatigue, or even cravings for certain nutrients. Paying attention to these signals and allowing yourself to rest when needed is a skill that's often overlooked. Don't be afraid to adjust your training schedule and prioritize rest when your body is asking for it.

So what does a rest day look like anyways?

An ideal rest day could involve starting the morning with light stretching or easy yoga to increase flexibility and circulation. Consider engaging in low-intensity activities like a mid morning walk or a swim, and ensure you maintain good nutrition even though you are not “training” that day. Focus on mindfulness practices such as meditation for stress reduction. Treat your muscles to a sports massage or foam rolling session to alleviate any soreness. Enjoy a relaxed activity with loved ones in the evening, and wind down with relaxation techniques before a restful night's sleep.

Your fitness journey isn't just about the hard work you put in during your workouts. It includes proper nutrition, adequate sleep, and yes, sufficient rest. So, the next time you feel guilty for taking a rest day, remember that you're not just lounging around – you're actively investing in your body's ability to perform at its best.

Interested in talking with a coach?

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: 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!

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.

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?

Julia's Success Story

At Ampersand we are about changing lives. Julia is committed to herself and has a new outlook on life! We meet everyone where they are and assist them in smashing their goals, just like Julia!

Meet our next Intern, Erica!

Hello there! My name is Erica. I am the oldest of five kids and a Northern Nevada native. Upon graduation from Boise State University with my BBA in Marketing, I moved across country to explore the beautiful state of North Carolina while working as a digital marketing specialist and obtaining my TEFL certification. After spending a year backpacking through Latin America while working as an English teacher, I am back in the USA pursuing my passion for health and wellness. 

I grew up a competitive swimmer, but love to try anything and everything active. I have competed in numerous events, including Ironman 70.3 Boulder and multiple marathons. I found CrossFit in 2015 and fell in love. It is unlike anything I have ever done and challenges me in new ways everyday, both physically and mentally.  I tried my first CrossFit competition the same year I started and ended up winning New Kids in the Box. I was hooked!

From teaching swim lessons to fitness classes at university, I love sharing my passion with others. It only made sense to become a CF coach. I am a forever student, ready to learn from those willing to teach, and ready to teach those who are willing to learn. 

Meet our next Intern, Janine!

Hi, I'm Janine and I've lived in the Carson Valley since 2006. My passions are my family, hiking, backpacking, and helping people find meaning and health on all levels. I have formal training as a yoga instructor and taught for several years in the Lake Tahoe area.

The discovery of CrossFit Ampersand came along for me in August 2017. I feel very fortunate to have our Box be my first exposure to CrossFit. I enjoy sharing the benefits of CrossFit and am committed to furthering my training in this field. I love that just about everyone can benefit from CrossFit... from the grandparent to elite athletes and everyone in between. Increased strength, power, speed, cardiovascular/respiratory endurance, flexibility, stamina, coordination, agility, balance, and accuracy benefits everyone of us!

Our training in the gym makes our lives better outside of the gym. My favorite thing is when I do something outside the gym that I wasn't previously able to do prior to joining CrossFit Ampersand. I look forward to hearing about what that is for YOU!

Meet James! Intern Extraordinaire!

I am a Texan transplant at the age of five, so I claim the Carson Valley as my home. I've tried to leave multiple times but always come back. Nevada is just so free and open! Tahoe and the mountains really help keep life in perspective. Getting to see the stars every night and I love being able to hike, climb, camp, snowboard, hit the beach or fish at anytime I want.

I also love taking photos of nature, moss and little ecosystems. Drawing has been a passion of mine since I was a child.

I've always been competitive, but my fitness journey began with sports. I played football from age 12 till I was 19 and ran track all through high school and have trained in numerous other sports just for the fun. I was never the most talented, so i had to train harder to actually play or get noticed. My coaches gave me a good base of understanding of my body and fitness.

I had been coaching throughout my playing career and continued coaching football after it ended. I still lived the training aspect more so I started training kids on the side getting them ready for the season and helping at camps. Between my own training and coaching youth, I decided to try personal training. There was a lot within the industry I just didn't agree with at the time and didn't quite fit the mainstream fitness mold.

Around then I was trying to join the military and started developing my own programming to fit the skills of the job I was going for. What I developed worked, but then I found CrossFit. Compete in and coaching CrossFit was my new passion. It had everything I wanted. Torturous workouts, full body movements, heavy lifts, could coach anyone and everyone, no mirrors or squat racks being used for flexing sessions, growing in knowledge was encouraged, and it was FUN!

What really hooked me was the community! In sports, supporting the community was essential. As an athlete you are to uphold the best in people and represent the best of the community outside yourself and the team. Without it, you have no team. You have no athletes. Your coaches are useless. The mainstream industry was way more individualistic. I missed that while trying to find where my life was headed and doing it in my own was terrifying at the time. In CrossFit everyone is an athlete and capable of the same great things and each of us is there to support their journey as well as pursue our own.

At Crossfit Ampersand after 8 years in the sport and 3 boxes. A gym that has everything that got me into CrossFit is my home. The community support in this gym helped motivate me and helped me rediscover my passion for fitness. Helped put myself out there in ways I hadn't before. I look forward to returning the favor, helping people move and live full lives, building this community further and of course having some fun!

Meet Daunelle!

I was (almost) born and raised in South Lake Tahoe in the early 1970's. I played "sports" with the kids down the street in the vacant lot, climbing rocks and trees, for hours! The only organized sports available to girls back then were swim team, ski team, and tennis. We couldn't afford the ski team, so I swam for almost ten years for the city of South Lake Tahoe, and for my high school, South Tahoe High. I also spent my four years of high school on the nordic ski team, where you "don't become king of the mountain by riding a chair lift." In college, I tried out for and made the lightweight varsity boat for the crew team. I was the "Stroke"...the first rower in the boat of eight that set the tempo for the rest of the team. I LOVED rowing! I would have continued with rowing had I not had the opportunity to study in Grenoble, France my junior year in college.  In France, I tried to stay fit, in between bites of baguette and yummy cheese! However, I did coach a local swim team while I lived in Grenoble. 

After college, I moved back to Tahoe and started teaching English at South Tahoe High School and French at Lake Tahoe Community College. I coached the high school's nordic ski team for a few years, but then left the high school and taught only at the junior college.  We raised two active daughters in South Lake Tahoe. Between skiing, soccer, swimming, horseback riding, and hiking, we were never bored. However, my husband must have thought otherwise because in 2009, he and his two friends opened South Tahoe CrossFit. 

Initially, I thought CrossFit was a joke. How could anyone get a workout in a four minute Tabata or a 12 minute AMRAP? Well, the joke was on me. After a few workouts, I was hooked. It is the variation and functionality of the exercises that kept my attention, but the  community that is created between members was and still is the reason why I CrossFit. In 2010 I got my Level 1 cert., and then in 2012, I got my Level 2 and a Mobility certificate from CrossFit. I loved coaching, managing, and organizing events for and at our gym. We held several competitions and fundraisers for our region and community. A few years ago, I even won the Masters level at a regional competition! However, in 2017, we decided to sell our partnership to one of our awesome trainers because we had moved down to the valley and we couldn't give as much time to the gym as we used to. 

I discovered CFAmpersand when my daughter started the Douglas Girls Lacrosse Club in 2017. She had asked me to coach the team, and we desperately needed some dry-land training. I approached Jeff and Harmony with our need and they graciously allowed us to use the facility for the two years I coached my daughter's team. From box jumps to burpees, those high school girls strangely looked forward to our time in the gym! While I no longer coach lacrosse, I have continued to stay active. Last fall I completed my first Spartan race, the Beast, at Squaw Valley. That race made me realize that I needed to increase my fitness, so I joined CFA. It was difficult getting to the gym this winter, but when Jeff and Harmony asked if I was interested in coaching again, things started to get back into focus for me. After I emphatically said, "Yes!" I realized that I had let my certificates expire last October...So, I will be taking my coaching certs again this month! 

Thanks to Jeff and Harmony, and all the CFA members I've met these past few months. CrossFit Ampersand is a fantastic community of supportive members . You are the reason why we keep coming back day after day, difficult workout after difficult workout.