Tuesday, August 15th, 2017
Alex Jaramillo

Meet our Mt. Tabor CrossFit Coaches – Get Motivated by Kory!

Hey guys!  Thanks for heading over to check out our meet the coaches series.  Please check our prior week posts to read about some of our other coaches, and stay tuned in the coming weeks for more.

Thank you also, to those of you who provided feedback about what you’d like to see on our blog.  Please keep the ideas flowing – feel free to email Alex if creative genius strikes, or hit us up on Facebook or Instagram.

Coach Kory

If we haven’t said it enough – we have AMAZING coaches!  Today’s post is dedicated to Coach Kory.  Kory has an infectious sense of humor.  He works hard (like all of our coaches), but he stays lighthearted and works to always motivate others.  You will often find him after class, cheering on his fellow athletes, or just hanging out to praise his teammates for a job well done.

He is not only fun to work with, but his endless dedication to becoming a better athlete shows in his performance.  He wants to train our athletes well and see them grow and continue to challenge themselves.  His positive energy is one of our motivators!

A bit about Kory

Q:  How did you get your start in Crossfit and what do you love most about it?
A: I started back in 2012, and I haven’t looked back! With the schedule and workouts always changing, it keeps me motivated to continuously work on multiple movements, old and new, and the progression it builds.

Q:  What lift or movement do you find most challenging?
A: Snatches for sure even though I have been told to have freakishly flexible shoulders, and it’s actually my favorite lift!

Q:  What advice would you give to an athlete new to Crossfit?
A: Never be afraid to feel like a beginner. Whether you have a fitness background or not, we all have to start somewhere.

Q:  What is one random fact that will tell us lot about your personality?
A: I’m pretty talkative around the gym with everyone. Most people don’t get any interactions with people at a normal gym. This is one thing that keeps it fun. And I’m a huge Star Wars fan!

Yep, he’s friendly, fast, and strong…and a little nerdy, too.  Sorry ladies, he’s recently engaged. 😉  Thanks, Kory, for sharing with the community, and for your commitment to our athletes.

Greatness takes time

Just like it takes time, dedication, and consistency to become the best athlete you can be (all of our coaches can attest to that!) – it also takes these same things to develop a killer blog.  Our promises aren’t empty – more will be in our interweb (that’s totally a thing) future, so hang tight!  These posts are only a tease, and a pretty sweet way to brag on our team.

Our coaches are FIRE, but we love you all.  Thanks for being a community to be proud of, MTCF athletes.  Pat yourself on the back and WOD a ton this week!

Friday, August 4th, 2017
Alex Jaramillo

Coach Adam in the house – Mt. Tabor CrossFit Coaches

Another great week in the books, community!  We had the opportunity to man the dunk tank at the Montavilla Street Fair last weekend – what a blast!  Thanks to those of you who came out to see us, be dunked, or dunk others.  We’ll post an update about that fun event and some other things happening in our community in the next few days.

Thanks for following us on Instagram and Facebook, and for checking us out here.  It’s been a slow build, but in the near future we will share much more with you all via this blog.  We’d love some feedback from you – please comment below with what type of content would pique your interest.  Movement demos?  Nutrition help?  Let us know your thoughts!

Coach Adam

We certainly have some incredible, strong female coaches ’round these parts!  If you haven’t yet read about Mel or Mego, please check out our posts about them from previous weeks.  Today, we move on to one of the gentlemen that keep us in shape and in line – our resident redhead, Coach Adam.  Adam was born to coach.  He is genuinely encouraging, a clear communicator, and he always makes class fun (and funny).  He works ridiculously (one of his favorite words of emphasis) hard at his personal fitness goals, and his deadlifts will scare you.  We’ll also throw in the fact that he has ridiculously cute kids, and some serious super-dad skills.

Tell us more, Adam…

Q:  How did you get your start in Crossfit and what do you love most about it?
A: My martial arts studio added CrossFit and I was encouraged to try it. I was raised in a weight room so the addition of intensity and cardio really caught my interest. I love pushing my body to perform better, to pull every ounce of capability and willpower out of myself with each workout.

Q:  What lift or movement do you find most challenging?
A: Most gymnastic movements are very difficult for me, but by far the pistol is the most difficult movement I’ve encountered. My ankles don’t like me very much.

Q:  What advice would you give to an athlete new to Crossfit?
A: I would tell people to go all out in effort, but be reasonable in modifying. Maybe you don’t attempt Rx for a long time, but you give YOUR workout YOUR all.

Q:  What is one random fact that will tell us lot about your personality?
A: I have a birthmark of a toilet on my left ankle.

Short and to the point – because that’s how he rolls.  Thanks Adam, for sharing with us and for being the incredible coach you are!

Stay tuned for more blog goodness

Thanks again for joining us on this journey.  There is so much more to come!  We can’t wait to hear from you, and what you hope to get out of the MTCF blog.

Join us for the 10:30am Saturday team/partner WOD this weekend.  If you’re just starting our new Foundations series this weekend, welcome to the community!  Enjoy your weekends, athletes.  Keep moving!

Friday, July 28th, 2017
Alex Jaramillo

Meet Mego – Mt. Tabor CrossFit Coaches

Happy Friday, MTCF community!  You’ve all been crushing it in the gym this week.  The Hatch Squat program is certainly no joke – especially when it’s nearly 90 degrees outside (and close to that inside).  Way to push it!  As we progress through this squat series and other WODs/metcons during the toasty part of summer, be sure you are staying super well hydrated, and getting the recovery and rest you need.

Coach Mego

I hope you enjoyed our Meet the Coach post on Melissa last week.  This week, we are featuring Coach Megan (lovingly known as “Mego”).  Mego has been with us for a few years now – coming to MTCF with nearly a decade of CrossFit experience behind her.  Mego is so encouraging and welcoming to all who come through the gym doors, and she is an excellent model of proper form, especially with Olympic and power lifts.  We especially love Mego for how well she has taken charge of our CrossFit Kids program.  Mego shows up every Saturday morning to teach our amazing kiddos about mobility, strength, functional movements, and safety.  She ROCKS and the kids LOVE her!

Let’s hear from Mego…

Q:  How did you get your start in Crossfit and what do you love most about it?
A: Almost 10 years ago a good friend introduced me to CrossFit. They were doing WOD’s at a gymnastic gym after hours. The only thing I remember about the WOD was that it was an AMRAP and we were doing modified dips on the high parallets. I couldn’t move my arms for a week! I was hooked because of the people I met there. We all became great friends and had a blast goofing around in a gymnastics gym at 9pm doing CrossFit movements on fun equipment. I love the community and the friends I’ve made.

Q:  What lift or movement do you find most challenging?
There are movements that took me a good solid 6 months to a year to get, working on them every day before or after class. The pull-up, muscle-up, double-unders, all challenging but if you practice every day, it’s doable. 

It took me a long time to figure out the snatch. When I came to Mt. Tabor CrossFit 3 years ago, with Alex’s great coaching, it FINALLY clicked. The pocket position. None of my coaches taught me the pocket position. I forgive the coaches in the early years because standards and teaching was different. Remember when we could fully extend in the air on the way down on the box jump? When I learned the pocket position it finally made sense and I realized where the power came from. I still have a lot of work to be done to get better at it, but I’ll get there.

Q:  What advice would you give to an athlete new to Crossfit?
CrossFit gets easier, and when it gets easier I’ll be there to yell at you when you aren’t challenging yourself enough. Right Wendy? 😉 It’s not about being first and it doesn’t matter if you’re last. Heck, I was last the other day and that’s because I pushed myself to go RX. If you do finish way ahead of everyone else, cheer everyone else on, don’t clean up until the last person is done, and think about if you could have pushed yourself a little harder and gone with a heavier kettlebell, or tried supine ring rows instead of regular ring rows, or did extra push-ups, even if it’s 3 at a time. 

If you injure yourself, don’t forget to tell the coaches. And don’t be afraid to come in! I had an injured shoulder for a year and a half and I still came in and modified the crap out of the wods. I can almost do every movement again…besides muscle-ups. But I’ll get there. Have fun – we have a great group of coaches and members here, and if you want those double-unders, you gotta practice every day.

Q:  What is one random fact that will tell us lot about your personality?
A:  I love popcorn. And tacos….mmmm and cider.

Did we mention it’s FRIDAY?!

Thanks for sharing with us, Mego!  Everyone – get to the 10:30am team/partner WOD tomorrow morning.  No whining about it being Saturday…it’ll make your weekend better.  Get there a little early to see Mego in action with the kids class, and maybe bring her a taco to say thanks for being cool. 😉

Tuesday, July 18th, 2017
Alex Jaramillo

Meet the Mt. Tabor CrossFit Coaches!

We are so excited to introduce you to the MTCF coaches over the next several weeks!  Each week we’ll introduce a coach, tell you what we love about them, and share a little Q & A to help you get to know them a bit better.  A huge thanks to our coaches for participating, and for letting us brag about them a bit!

Coach Melissa

What better place to start than with Coach Melissa, because she helps many of you athletes start your day.  Best known as our bright-eyed, early AM coach, Melissa has been with MTCF since the beginning, and is one of our longest-standing coaches.  With her patient, positive nature and excellent work ethic, Mel helps us all overcome that inner voice of weakness and weariness.  Thanks Mel for your awesome coaching and genuine encouragement!

Let’s hear a little more from Coach Mel…

Q:  How did you get your start in CrossFit and what do you love most about it?
A:  My best friend trained under Coach Alex at x-factor, and when I was looking for something to whip me into shape, Alex’s newly opened gym was her recommendation!  I love that it never is boring!

Q:  What lift or movement do you find most challenging?
A:  Pull-ups!

Q:  What advice would you give to an athlete new to CrossFit?
A:   Cut yourself some slack! It takes time for your mind and body to comprehend the movements and process of CrossFit. Once you know the movements THEN start pushing and test yourself! 

Q:  What is one random fact that will tell us lot about your personality?
A:  My senior award was “best laugh”.

Get up early!

Coach Mel certainly has a great laugh!  If you haven’t already, sign up for a 6:00am WOD to meet her and to be encouraged by her and the other early bird athletes.

Check back next week to hear from another awesome MTCF coach – and as always – get your goat this week, athletes!


Thursday, April 6th, 2017
Alex Jaramillo

THE BURPEE – A Royal Exercise (and April’s Gym Challenge!)

Welcome to the new and improved Mt. Tabor CrossFit blog!  Here you’ll find weekly posts about exciting topics like monthly gym challenges, mobility and form tips, events, and member news.  Check back often to see what’s happening at MTCF.  Now, onto this week’s topic – everyone’s favorite:

The Burpee

Ah, the Burpee – what a magnificent fitness tool, what an unusually effective form of. . .well, let’s be honest, it’s torment.  Loved and hated, burpees are utilized in countless arenas; from military boot camp to the football field, from the prison yard to the damn-this-hotel’s-so-called-fitness-center-sucks-so-I’m-going-to-do-my-own-thing, the burpee reigns supreme as a highly dynamic body-weight exercise that nearly anyone can perform.  

A Brief History

Contrary to popular belief, burpees are not named after the burping and gurgling feeling one is subjected to in the course of the exercise’s performance at higher reps.  Rather, they are named after their inventor – one Mr. Royal H. Burpee, an American physiologist (and presumably, a sadist) who developed the burpee in the 1930’s as a means of rapidly assessing fitness. The exercise was quickly adopted by the US Armed Services and we’ve all been suffering since.

In all seriousness, the burpee is both an excellent assessment tool and an excellent conditioning tool.  Burpees recruit muscles throughout the entire body and, performed in rapid succession, will quickly elevate the heart rate.  They require mobility, strength, and cardiovascular stamina to perform and, conveniently, very little equipment or space – say for instance that narrow bit of floor between your bunk and the cinder block wall.  Go ahead, your cell mate can watch you sweat from the comfort of the stainless steel toilet.

The Challenge

So, this is the month to make your peace with the ominous burpee.  Let’s GET AFTER IT in April!  Let’s say goodbye to grumbling and reluctance when we see burpees in the WOD, and let’s say hello to healthy hearts, strong arms and legs, and greater dynamic core strength.  But, most importantly, let’s say hello the greater mental strength we’ll train as we confront this nemesis every day in the month of April.

Burpee Standards

  1. Start standing, then crouch into a squat position with your hands on the floor in front of you.
  2. Kick your feet back (or step them back one at a time) into a plank position at the top of a push-up.
  3. Lower your chest to the floor at the bottom of a push-up.  Make sure your chest is on the floor, and your head and neck are neutral.  No hyperextension or strange contortions.
  4. Push-up to raise your chest and jump your feet back to the starting squat position (or step your feet one at a time, shown here as a modification).
  5. Stand and give a little jump to full extension with your hands overhead.  Yes, be sure you are fully extended.  Sloppy doesn’t get us anywhere, and sure doesn’t look pretty.
  6. Repeat till you hit your lactic acid threshold… 😉  More on that in this oldie but goodie medical journal: https://www.unm.edu/~lkravitz/Article%20folder/lactatethreshold.html

A very special thanks to Coach Alex for her impeccable modeling – a new career, perhaps?  If you have any questions about form or modifications for this or any movement we do in the gym – ask a coach!  Go get your GOAT, athletes!  We will become stronger, faster, and better this month.