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!

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?

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: 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!

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!

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 ;)

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 Intern Eli!

Hi I’m Elisha! But most people call me Eli. I was born in Lake Tahoe, but I’ve lived in Nevada my whole life. During my High School career, I played Football for 2 years and I wrestled for part of my Senior year. I took 2 years of a Weight Training class that implemented the CrossFit methodology.

I am currently studying Kinesiology at the University of Nevada, Reno to become a physical therapist or athletic trainer. I always like working out with other people and I am always ready to make a new friend! I’m a born again man who loves Jesus and I’m always seeking truth and knowledge through the Bible. My favorite hobby is photoshop and I like to draw cartoons from time to time.

CrossFit is my passion. I started CrossFit sometime during the summer of 2017. I used to be a bodybuilder who loved lifting weights, but I was lacking in so many other areas of my fitness. Then, one day, my weight training teacher showed our class a video called, “The Test of Fitness” (I highly recommend watching it). After watching the video, I was immediately hooked on CrossFit. I completed my CrossFit Level 1 Course on January 27, 2019.

I wanted to get into coaching because I love helping other people. I’ve found a new interest in helping athletes to improve their fitness and their lives for the future. I am constantly learning new things and always ready to help!

Say Hello to Isaiah!

Hello! My name is Isaiah. I have grown up in Gardnerville and have loved it! I am a Nevada boy and it is hard for me to think of calling anywhere else home. I have a big family and many friends some of which are as close as family.

I have been doing Crossfit since May of 2018 and have loved it. I have worked out for many years, but it wasn’t until last year (2018) that I decided to try Crossfit. I have been having fun with it ever since!

I got my Crossfit Level 1 within a few months of starting Crossfit, because I knew that I wanted to coach someday.

It is refreshing to watch people at the gym crush their goals and push themselves to be better at life. I look forward to seeing more of that as Crossfit Ampersand grows and flourishes.

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!

2020 CrossFit Re-Open and Ampersand's 3rd Annual Intramural!

The Open is coming… again… AND WE ARE EXCITED!

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

This year we are excited to make participating in the Open even more fun! 

Don’t let it intimidate you. It doesn’t matter where you place and YOU DEFINITELY WILL NOT BE LAST! There are countless thousands of people every year who don’t finish all 5 workouts and we want to help you avoid that. Also, there is a SCALED division so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

We typically do the Open every year, with a Friday Night Lights WOD. But this year will be different. We will follow along and do all the same workouts on the exact same timeline BUT we choose two captains to run teams in our gym. This years Captains will be chosen by us!

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 crazy cutthroat attitudes. No nasty 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 an internal, CrossFit Ampersand-only competition.

POINTS

Don’t worry, you won’t “drag a team down”. Everyone can contribute points. All you have to do is show up AND there will be surprise opportunities to gain points for your team that don’t require you to do any working out!

REGISTRATION

You do not have to register for the crossfit open in order to participate. If you would like to see how you fair against the world, region, or state, definitely 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 be doing a live video on September 19th to have our Draft. All athletes in the gym will be automatically put into the Draft pool and will be randomly selected onto a team. We will release all the details of the Draft ASAP so you can find out what team you are on.

Coaches will be split up and placed onto different Intramural teams to keep it fair and even. Captains choose athlete names in random order out of a hat. Team Captains will rotate draws, and then notify the athletes of their team that they have been drafted!

Our Open workouts will take place at every group class time on Friday, building to Friday Night Lights which will begin at 4:30 p.m. There will be a heat sign-up on a whiteboard which will be available first come first serve. Please show up as early as possible to sign up for a heat, help judge, take pictures and cheer everyone on! Bring friends or family to spectate and contribute to the cheering crowd!

FIVE WEEKS - OCT 11th - Nov 8th

Friday, October 11 @ 4:30 p.m.  – 20.1

Friday, October 18 @ 4:30 p.m. – 20.2

Friday, October 25 @ 4:30 p.m. – 20.3

Friday, November 1st @ 4:30 p.m. – 20.4

Friday, November 8th @ 4:30 p.m.  – 20.5

👇🏼Peep the sweet slideshow 👇🏼

Athletes will be allowed to make up workouts or re-test Saturdays at 10am, or by arranging an appointment with a Coach. If you plan to makeup on Saturday, please let us know ahead of time and find another member of the gym to judge for you ahead of time!

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.

New Year New You – One Small Step at a Time

2019 Is a FRESH CHAPTER!

The possibilities are endless for what you can achieve and what can happen with the start of a new year. As a coach, it’s hard for us to not jump in with all of the resolution talk going around. So often we hear people saying they want to eat healthier or get more exercise. Those are great goals, but without specifics for what they want to achieve, it will lead to disappointment and quitting by the middle or end of January. 

Only about 9% of people achieve their New Year’s resolutions.  Those 9% of people drill in to their goals and celebrate the baby steps that got them there.

Instead of a New Years resolution, why not make a January resolution? Something smaller and more manageable that will give you the satisfaction of accomplishment. Maybe this will be the month when you check-in to the gym 3x each week instead of 1 or 2. Maybe this will be the month that you commit to the nutrition challenge and learn about healthy eating for 28 days that will help you learn your body and to support healthy eating choices for the rest of the year.  

For some of you, even committing to something a month long sounds daunting or impossible. What if you tried for one day? Or one week? Try increasing your water intake by substituting water or tea instead of soda or other sugary or fake sugary drinks like Diet Coke and Sugar free Redbull.  This is a great small first-step where you will see changes in your body in a short time. 

Follow this formula when choosing your goal:

All goals should be SMART!

Goal: I will check in to the gym for the 5:30pm class 3 times each week for the month of January.

Specific -  I will check in to CFA 3x each week in January

Measurable – I should have 15 check-ins during the 5 weeks in January

Attainable – I can come Monday, Wednesday and Friday to the 5:30pm class

Realistic – I am already going to the gym 2x each week, so I’m only adding 1 more day each week. 

Time-sensitive – Month of January

 Here are five ways to keep any goal you set:

1.     Share it with those around you who will be supportive. Simply saying it aloud or posting it online gives you accountability.

2.     Leave yourself words of encouragement regarding this goal in places you will see it often. If your goal is around healthy food choices, try a post-it note on your fridge.  This step solves two problems, it encourages you through your day and it helps you stay focused on your goal.

3.     Only set one small goal around one behavior at a time. Don’t start eating healthy, spending more quality time with your family, sleeping nine hours each night, removing toxins from your home, and going back to school all at the same time. Instead bite off only what is manageable. You can always slowly add more goals as your behaviors transform!

4.     Don’t be hard on yourself if you mess up. Only a very small percentage of the human population can accomplish a goal the first time they try. For the rest of us it takes a couple slip-ups before we propel forward and achieve our goals.

5.     Ask for help. It is brave and admirable to make changes in your health routines. Don’t be afraid to ask for help. The coaches at CrossFit Ampersand are here for you as well as people in your classes. You can also take coaching and accountability up another step by talking to our Health Coach Elizabeth, to really drill into your intrinsic motivations, character strengths and help you achieve even more than you could do alone.

Book a Goal Setting Session with one of OUR Coaches and let us help you set your SMART Goals!

But.

But.

But but but…

Doesn’t the word ‘but’ just bring up a level of anxiety in you even without even knowing what it’s referring to? Such a tiny insignificant word can keep us from becoming who we deserve to be.

Life Transitions can cause us to stop forward progress, we refrain from doing anything new or even worse send us further down the black hole. It can make us not do what needs to be done to better ourselves because of the anxiety and inner turmoil that is created by the word but.

Click here for some motivation from real people just like you! They can do it so can you!

But I’m not in shape enough to start working out. But I can’t figure out my nutrition.

But I’ve never been successful before.

But I work. But I have kids. But we are moving. But I am injured. But I just got pregnant.  But I just had a baby.

But but but...  

As fitness professional we have encountered at least one of those buts, if not all. We have suffered through those buts, it has been scary, it was hard and there were lots of tears. Eventually we conquered those buts and have moved forward. We know that life is hard, that it has seasons, it gets in the way. If you want to live your life in spite of those buts we will help you navigate your buts.

Let’s make those buts mean something new, maybe with a healthy new butt to carry you through the year!

Let 2019 be the year of new but(t)s by signing up for our Nutrition Challenge!

Mindfulness: Why is it Important to Your Overall Health?

Mindfulness mind·ful·ness

/ˈmīn(d)f(ə)lnəs/

noun

the quality or state of being conscious or aware of something.

"their mindfulness of the wider cinematic tradition"

A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique

What Is Mindfulness?

Taking into consideration the definition; how can mindfulness be applied to our daily lives; or even better, how can it change our daily thought process? As a coach I hear it all the time, “I can't do that.” or “it’s too hard.” Being mindful and in tune with our thoughts and our physical abilities will help us push through barriers and challenges. Instead, I urge people to ask themselves, “Do I trust my coach? And do I trust myself?” If the answer is yes, then we will proceed with the task that was asked.

Surrendering ourselves to the unknown in this way can be scary. Allowing ourselves to not question the ‘what if’, to not be stalled by fear and to fully open ourselves to the new possibilities that are offered will exponentially improve our outlook and allow us so many opportunities that might have otherwise been missed. By trusting our own body, by listening to what it is telling you will take you too many new places.

How Does Mindfulness Fit into Health and Fitness?

Being mindful asks us to look internally, to be aware of how my body is feeling. How is it reacting to something new? As coaches we ask our clients all the time “how does that feel?” We aren't looking for a generic answer. No, we want to really know how that felt. Was it challenging, but doable? Did it cause a twinge of pain in that old injury? Did performing that movement for the first time successfully, instantly bring you joy? We want to know the real answer to help our clients start becoming in tune with their own body.

How Does it Affect the Long Term?

Working towards our goals mindfully isn’t going to make it happen over night, but it will help us get there quicker and more successfully. Being mindful, knowing when it's time to take a break and let your body heal from will allow your body to progress forward steadily and safely without pushing through an injury or on a day that a workout just isn't going to happen.

Yes, goals vary, many have the goal to lose weight, to be healthier long term, to run a marathon, to play with the grandkids, but what all these different goals have in common, is the conscious decision to be mindfully present with their bodies and needs and choose what is necessary to make the changes to meet these goals. When asked what was it that triggered the change, it was always a mental change. Mentally they wanted it. Mentally they needed it. They chose to be mindful with themselves, allow the change mentally and what is being asked of their bodies and of their psyche to ensure long term success.

If you are ready to set some goals of your own, book a goal setting session with a coach!

Renay's Athlete Story: Taking a chance

When I sat down with Renay for her 'No Sweat Intro' several months ago, I remember thinking, this one is driven! I asked her what made her choose us and she replied with, "I read the client stories on your website and want to have a story like that one day" Well, she definitely has an amazing story to share with us! Her drive and love for her community is so infectious and it is apparent that the confidence and the passion that she brings to the gym, she also applies to her everyday life. 

My favorite aspect about being a part of the Ampersand family is that I get to meet and grow closer with new people everyday. Sometimes, I think I spend more time learning from the people that I coach than they do learning from me. I am grateful to know Renay and am thankful for what I have learned about myself from her and others like her in the gym. 

So, without further adieu, here is my short-ish interview with Renay. Enjoy! - Coach Jeff

What are your passions?

My biggest passions are my job, fitness (specifically CrossFit) and spending time with son Nick, who is almost 16 and my dogs Kona, Beenz and Asker. I work at a juvenile detention center and am still happy with my job even after five years. I was in trouble as a teenager/young adult so ever since then it had always been my passion to work with at-risk youth. Because of my job fitness is very important to me as my job can be physical at times. My health is important as well as I want to live a long life so I can see my son grow and his accomplishments he achieves through life. One day, many years from now, I would like to and hope to have grandchildren. I enjoy many outdoor activities such as camping, hiking, fishing, shooting and even yard work.

Why did you start, and how did you find CrossFit?

I was extremely hesitant to try CrossFit at first as it has always been hard for me to step out of my comfort zone to try new things. I had been going to a regular gym for almost a year before I joined CrossFit and off and on throughout my adult life. I got to a point where I was spending about two hours every day at the gym and felt like I had hit a plateau. A friend of mine who had been doing CrossFit for several years had mentioned several times that I should try CrossFit. One day I had decided it was time to finally try it so I had started to research different CrossFit boxes in the area. CrossFit Ampersand was not the closest box to me but as I was doing my research something about them really impressed me as well as another client's story and I decided to contact them for a "no sweat intro". Joining CrossFit Ampersand has been one of the best decisions I have ever made not only because of the awesome workouts but I have met some pretty outstanding people. 

What was your first impression?

My first impression of CrossFit was, how am I ever going to be able to do the things everyone else was doing. After I met with Jeff for the "no sweat intro" I felt a little better about my decision but was still super nervous. The one thing I really liked about CrossFit Ampersand was having to go through the on-ramp program. The one-on-one sessions where awesome as it taught me some proper form and I was able to get a taste of CrossFit without having to make a fool of myself in front of other people. From the very get go I had felt very welcomed by all the athletes and coaches I had crossed paths with. Needless to say, I can say my first impression of trying CrossFit and CrossFit Ampersand itself was and still is amazing!!

What are your goals?

My goals are to continue to build muscle, get toned and be a better me physically and mentally. In 2014 I had my L4-S1 vertebrae's fused after a car accident so it has also been my goal to strengthen my core to try and prevent any future injuries or surgeries to my back. My son is very proud to have a fit mom, so it is my goal to stay that way. 

What has CrossFit done for you?

CrossFit has shown me how competitive I really am but more importantly it has shown me that I can do things I never thought I'd be able to do, like overhead squats, hand stand holds and rope climbs. It has given me the courage to step out of my comfort zone and made me realize I can achieve things that I once thought were impossible. It has helped me overcome fears such as jumping onto a box without gouging my shins and going into a handstand against a wall knowing the wall will always be there to catch me. CrossFit has shown me that every day I become a better me!! It has also shown me that it is possible for every muscle to be sore all the time even after seven months of CrossFit due to the varying workouts. Someone once told me, "Soreness is weakness leaving the body."

What’s one accomplishment you’re proud of during your time at CrossFit Ampersand?

One accomplishment I am extremely proud of since I joined CrossFit was participating and completing a CrossFit competition. This past July, about four months after I started CrossFit, I competed in The New Kids in the Box competition put on by Carson City CrossFit. That competition was my first competition I had ever been a part of and it was an amazing experience and one I will never forget. Throughout the day I had completed five workouts and they were no joke. My teammates and CrossFit family were there to cheer me on, show me support and push me even when I thought I couldn't do more. It was tough but I was extremely proud of myself for getting through it and I ended up placing fourth in my division. 

Would you recommend CrossFit Ampersand to others?

I would absolutely recommend CrossFit Ampersand to others for many reasons. The most important reason is the coaching. Jeff, Harmony, JC and Marshall have a wealth full of knowledge about CrossFit and proper technique. They do a great job at sharing their knowledge and teaching movements with patience. It is evident that the goals of the athletes are important to them. CrossFit Ampersand and the equipment is kept very clean which is important when you are a germaphobe and you have to lie on the floor to catch your breath after an intense workout. Another reason I would recommend CrossFit Ampersand is because of the athletes. As I mentioned before, everyone is so welcoming and makes you feel as though you are a part of the CrossFit family. CrossFit Ampersand is a family and everyone helps each other out in one way or another. I would recommend CrossFit Ampersand simply because it is the BEST! 

What advice would you give someone who is interested in CrossFit?

The advice I would give to someone interested in CrossFit is give it time, it'll be worth it. There may be a time when you question why you do CrossFit because of the intensity of it but keep coming back. Make CrossFit your addiction! It takes time to build strength, stamina and see results but eventually it happens and it is an amazing feeling. Some workouts are tough but as a coach (JC) once told me, "just keep moving" and you'll eventually get through it. The end result, whether it's the feeling you have after an intense workout or eventually reaching your goals, is so worth going through some crazy workouts. Actually, I think all the workouts are crazy but they give you such satisfaction at the end of them. 

Anything else you would like add?

I would like to add that I am thankful I gave CrossFit a chance. It has truly been an amazing experience and is something I plan on doing for the rest of my life or for as long as I possibly can. The fee it costs to be a part of CrossFit has been so worth it because of the coaching and the push I get from the coaches and the other athletes. If I were to workout at home or on my own at a regular gym, I would never push myself as hard as I do at CrossFit Ampersand. I hope to one day be able to inspire many others as I have been inspired by so many. 

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