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   With all the excitement this past weekend, I totally forgot to post my latest blog.  Between and impromptu rugby game to lifting with my hero Jon North to watching my beloved NY Giants hang 52 on the Saints, my head just stayed permanently in the clouds.  But I have come back down to earth and am ready to share some love with all of you here at Koa Nation.
   This week I want to make a slight detour from my usual inspirational-style posts and use this platform to explain to you all one of the things we are doing here at CrossFit Koa. 

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Latest News...

   With all the excitement this past weekend, I totally forgot to post my latest blog.  Between and impromptu rugby game to lifting with my hero Jon North to watching my beloved NY Giants hang 52 on the Saints, my head just stayed permanently in the clouds.  But I have come back down to earth and am ready to share some love with all of you here at Koa Nation.
   This week I want to make a slight detour from my usual inspirational-style posts and use this platform to explain to you all one of the things we are doing here at CrossFit Koa. 
   You may have noticed that there have been some different people occasionally leading classes.  That is because we are in the process of putting several individuals through an internship program to hopefully develop them as fully capable coaches.  We are currently meeting every single week, and each meeting is devoted to improving their knowledge and ability to train effectively. 
   We have chosen these individuals because we not only feel they have the potential to be great coaches, but because they also exhibit the personal qualities we believe all coaches need.  They are unselfish, dedicated, hard-working, and committed to helping all of you improve in every aspect of your life. 
   It will be a long process and like any other it will not always be a smooth one.  Josh and I will not be “easy” on these interns and we will expect more and more of them as time goes on.  We have made it very clear to each one of them that they are not entitled to any coaching position, but will have to earn it and prove they are capable of training a group with accuracy, efficiency and confidence.  By the end of the program we anticipate adding these individuals to our coaching staff will greatly improve the quality of everyone’s experience at CrossFit Koa. 
   We have always been committed to doing what we feel is the best for our box and our members at CrossFit Koa.  With the growing membership, we want to provide for all of you as much individual attention as the CrossFit group training model allows, as well as offering as wide a variety of class times as ANY gym in the state of New Jersey.  We will continue to evolve and work to improve to make sure EACH and EVERY ONE of you enjoy the best possible experience every time you walk inside our gym, and this is an important step. 
  Ok… that is all for now.  Next week its back to blogging about the disease of AWESOMENESS and how all of you are catching it here at CrossFit Koa.  Until then, crush this week’s WODs and do your best not to put holes in the wall!!!  Woohoo!

We are one of several boxes in NJ hosting the World Wide Gym Resolution on January 12th. This event will be held at the beginning of each year, and will give you a chance to monitor your progress from year to year. There will be three WODs. In addition, there are three levels in which to compete:
RX
Scaled
Beginner

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Reminder: Garage Games World Wide WOD Gym Resolution Competition on January 12, 2013 at KOA

We are one of several boxes in NJ hosting the World Wide Gym Resolution on January 12th. This event will be held at the beginning of each year, and will give you a chance to monitor your progress from year to year. There will be three WODs. In addition, there are three levels in which to compete:
RX
Scaled
Beginner
Winners will be selected for each category at KOA, nationwide, and also worldwide. Yu will be able to compare your results to the rest of the competitors. Garage Games will be awarding Metals for the winners. KOA will also be awarding additional prizes.  So don't forget to sign up if you plan on participating. It is going to be a great event and great way to get on track for 2013.  Here is the link to the event:
http://www.thegaragegames.com/events/world-wide-wod-box-resolution/

 

 

 

 

Garage Games

Hey KOA Nation and anyne who wants to participate. KOA will be hosting the Garage Games World Wide Gym Resolution on January 12th, 2013. There will be 3 WODs (to be announced later) and 3 levels to compete in; Beginner, Scaled, and RX. Therre will also be awards for top competitors at KOA and also worldwide. The event will be an opportunity to evaluate your fitness level at the beginning of 2013, and each year thereafter (the same WODs will take place each year. If interested, sign up at Garage Games (link here - if it works). We will post more information as we know more, and also on the KOA website. Happy Columbus Day Weekend... Warrior Gym # 2 at KOA is getting closer and closer to opening.... We are VERY excited about all the goings on at KOA Nation...As Josh menntioned last week, we have more announcements for other events coming soon....
Click here to learn more

 

 

 

 

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 Fact: If you are not failing, you will never succeed. 
   I learned that lesson while studying Chinese in Taiwan.  Having studied in the US in college for two years prior, I was always deathly afraid to use what Chinese I had learned with friends or strangers.  As a result, my Chinese speaking skills (excuse the expression) sucked. 

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Failure... a necessary evil.

 Fact: If you are not failing, you will never succeed. 
   I learned that lesson while studying Chinese in Taiwan.  Having studied in the US in college for two years prior, I was always deathly afraid to use what Chinese I had learned with friends or strangers.  As a result, my Chinese speaking skills (excuse the expression) sucked. 
   Then I went to Taiwan for a year to study Chinese.  Living in Taipei, Taiwan was an awesome experience as one can imagine, and also required me to start speaking Chinese and stop being so nervous.  My main concern was eating: how could I eat if I was too scared to order??  So I mastered one phrase RIGHT AWAY: “Wo yao chi niu rou zhao fan” TRANSLATION “I want to eat beef fried rice.”  I ate beef fried rice 3 times a day for one month.
   It was horrible.
   Finally I realized enough was enough.  I had no problem speaking in class and to my teachers, so it was time to put my skills to the test.  I started going out and talking to anyone and everyone who would listen.  And without fail pretty much every conversation consisted of Chinese people just looking at me crazy and saying: “Ni shuo shen me??” TRANSLATION “What did you say??” 
   But I was persistent.  I kept butchering words and sentences and in time I learned… and within a few months the strange looks were replaced with surprise at how well I spoke.  Yes it took a good deal of failing but all of it paid off.  And soon I was eating whatever the hell I wanted…
   This is life.  And this definitely is CrossFit.  Whether it be learning a new movement (i.e. double unders, the snatch, muscle ups, etc.) or trying to obtain a personal record in a lift, it will take many attempts and potentially many failures in order to obtain the moment of success.  Therefore do not be discouraged by the whip marks left on your arm from all of your failed double under attempts or the 85 video clips on your phone of you attempting and failing to PR your clean… all of those failures are the necessary ingredients to one day be successful.  NEVER FORGET THAT.
   So do not shy away from a challenge because you might fail. Embrace that failure and realize that you are now one giant step closer to reaching your goals.    Never be discouraged because of your struggles today because TRUST ME your persistence will turn today’s struggles into tomorrow’s success!!

How do you know you are progressing?
  In CrossFit we believe that our workouts maximize an individuals power output.  This power output, defined as force (pounds) multiplied by distance (feet) over time (minutes), is considered to be the most important factor in optimizing the results of a workout. 
  A simple application of this formula of (F x d) / t looks like this:
An individual performs 20 thrusters with 95 pounds in 60 seconds.
FORCE = not taking into account bodyweight, the individual is moving a weight of 95 pounds.

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Progress

How do you know you are progressing?
  In CrossFit we believe that our workouts maximize an individuals power output.  This power output, defined as force (pounds) multiplied by distance (feet) over time (minutes), is considered to be the most important factor in optimizing the results of a workout. 
  A simple application of this formula of (F x d) / t looks like this:
An individual performs 20 thrusters with 95 pounds in 60 seconds.
FORCE = not taking into account bodyweight, the individual is moving a weight of 95 pounds.
DISTANCE = negating the descent into the squat due to gravity, we will consider the distance covered from the bottom position with hips below parallel and back to standing at full extension with weight locked out overhead, which we will multiply by the number of reps.  In this case lets assume a distance of 7 feet multiplied by 20 reps, for a total distance of 140 feet
TIME: as stated the time was completed in 60 seconds, or 1 minute.
Our equation then looks like this:
(95lbs. X 140ft) / 1 minute
   The unit for measure in this calculation is foot-pounds per minute.  Therefore our answer for this individual would be:
13,300 foot-pounds per minute
**As a point of reference 33,000 foot-pounds / minute equal 1 horsepower (hp).  Considering the above example, just think how much hp we are able to generate during our daily WODs?? Impressive**
  This number has now defined our power output and given us a tangible piece of evidence as to our intensity.  We can improve our intensity by increasing the load (add more weight) or improving our range of motion (squatting safely to parallel) or by decreasing our time (lower your “Fran” time).
   All this is terrific and part of what makes CrossFit unparalleled in its claims to produce the fittest athletes on the planet.  But what does it mean to our CrossFit Koa members who just want to look better, feel better, and perform better?
   As I have previously stated, power – which is intensity – is the most important factor in optimizing results from training.  But there is no need to worry about formulas and foot-pounds per minute.  The only thing you need to worry about is improving each time.  If we did “Cindy” and last time you completed 12 rounds, this time go for 14.  If last time we did “Grace” you used 65 lbs., try 75 lbs. this time.  If last time you were able to deadlift 155 lbs., try 165 lbs. this time.
   This kind of focus on performance will inevitably lead to an increase in your power output.  This increase in intensity will be what helps you obtain your goals, WHATEVER they are.  Lean out, gain muscle, become a better athlete… all these things are contingent upon your desire and ability to increase your intensity. 
   But as referenced in the title of this post, how do we know?  We know because we KEEP A LOG.  Unless you are keeping a record of your times and weights, you will never ever know how much you are truly progressing.  All of you dedicate so much of your time and sweat (literally) inside our gym… why short-change yourself by “guessing” if you are improving?  Stop wondering what 70% of your 1 rep max is in the Hang Power Clean or what your time was last time we did “Diane”.  Keep a record and track your progress!!!

Where on earth could I possibly begin when discussing our in-house friendly “competition” this past Saturday? What could I possibly say to do any justice to the accomplishments and all the hard work that took place on that day?  It is hard to find the words but fortunately for you finding the words is one of the few things I do fairly well so… let me give it a shot. 

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What a weekend...

Where on earth could I possibly begin when discussing our in-house friendly “competition” this past Saturday? What could I possibly say to do any justice to the accomplishments and all the hard work that took place on that day?  It is hard to find the words but fortunately for you finding the words is one of the few things I do fairly well so… let me give it a shot. 
   That day was an illustration of why our gym is so amazing… so unique.  It was designed to be a competition, which it certainly was.  There were heats and standings and a championship WOD to determine 1st , 2nd and 3rd places.  There was a warm up area for anxious athletes to prepare for their shot at each workout, and an area designated for all our “fans” to watch and cheer us on.  But trust me… this was no ordinary competition.
   What it was was actually a gathering of one huge “family” helping to motivate and inspire their brothers and sisters in CrossFit to do something AMAZING that day.  It was people from just about every walk of life coming together to push each other to go above and beyond their limits and do what was once thought to be impossible.  How many people ran their fastest mile that day?  How many people PR’d their snatch during the snatch ladder?  How many people finished WOD #3 – or even got past the wall balls – and realized afterwards that was just about the hardest thing you have ever done?  How many people woke up Sunday morning and the soreness and pain lingering in their quads let them know that they had truly pushed their body to a place most people in a gym will never even come close to? 
   To say that I am proud of you all is such an understatement that I legitimately feel silly even saying it.  It would be like me saying, “Sure I kind of like the NY Giants…”
   First of all to every one of you who competed yesterday – thank you for inspiring the crap out of me.  Thank you so much for demonstrating the power of CrossFit, hard work and a commitment to improving each and every day.  Nothing you did that day went unnoticed by your coaches and the other members and spectators around.  It was like watching an ESPN Top 10 highlight reel over and over again.  You were all amazing and I have such a profound admiration for each and every one of you.  If you do not believe me, please come talk to me and ask me… because I mean it when I say EACH AND EVERY ONE OF YOU. 
   Second, to all of the members who did not or could not compete on that day.  I feel every bit the same about you.  I see all of you put this kind of effort out each and every day during our regular WODs and it is nothing short of amazing.  I can’t express it enough – you all work your butts off at your jobs or at school or at home and then come to the gym and give 110% every time.  Every time.  No one in our gym is successful on their own; it is truly a group effort.  The atmosphere we all help create, the intensity we all bring each day, the dedication to achieving great things all plays a role in making Koa Nation what it is… and that is true of those of you do and do not compete, you can BELIEVE that. 
   Also to all of the family members, friends and members who came to support everyone during this event – you are every bit apart of what we do each do.  Without the husbands and wives who stay home to watch the kids, the mom and dad who support their sons and daughters with their crazy CrossFit addiction, to the kids who get stuffed in cars and carpooled back and forth to the gym so mom and dad and do the WODs… without all of you truly NONE of this is possible. 
   I think now you can start to see what I mean when I say CrossFit Koa is no ordinary gym.  Join us and find out real quick that working out has less to do with your waist size and more to do with changing your entire life.  And if you are reading this and do not believe me, PLEASE attend the next fundraiser or event we have at our gym.  I promise you will not be disappointed. 
   Finally a special shout out to Josh and Steve and Tom! You made our dreams come true when you opened up CrossFit Koa and I hope this gym we started years back continues to grow and be a catalyst in changing people’s lives each and every day!!! 
   LOVE FEST COMPLETE!!!!!

“This is exactly what I needed…”
   If I had a dime for every time someone told me that after a workout, well… I would have a heck of a lot of dimes.  Our WODs have come to mean so many different things to our various members.  CrossFit is a sport to many that they desperately want to get better at.  To others it’s about feeling better, looking better, and being better.  And still others come in to work out the frustrations of the day (or in the case of Hurricane Sandy and Nor’easter Athena, frustrations of several weeks).

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The Blog Returns....

“This is exactly what I needed…”
   If I had a dime for every time someone told me that after a workout, well… I would have a heck of a lot of dimes.  Our WODs have come to mean so many different things to our various members.  CrossFit is a sport to many that they desperately want to get better at.  To others it’s about feeling better, looking better, and being better.  And still others come in to work out the frustrations of the day (or in the case of Hurricane Sandy and Nor’easter Athena, frustrations of several weeks).
   There is absolute truth to the mental and emotional benefit of exercise.  I do not need a doctor or someone with  5 post-graduate degrees to tell me that after I crush (or get crushed) by a WOD, I will feel so much better about myself and the rest of my day.  Anyone who has trained at our gym knows this to be true… Koa members know that when you walk out our door after a WOD you can’t help but hold your head up a little higher, walk with a little more swagger, and have some sort of unique confidence to attack the rest of your day and whatever it has to throw at you. 
   I encourage you all NOT to leave your problems outside our gym doors, but bring them inside with you.  Project those problems on the weights, the kettlebells, the pull up bar, the burpees, the endless 400m runs we seem to have been doing lately.  Upset your boss didn’t give you that promotion?  Well that bar with 225 lbs. on it sitting right in front of you is him or her telling you that your hard work didn’t pay off this time.  Pick that friggin bar up, put it up on your shoulders for a clean PR, and prove him wrong.  Struggling with some finances at home trying to make ends meet?  There is the pull up bar – and like the bill collectors and college tuitions and credit cards and cell phones and rent and mortgages that are due – it’s telling you that you can’t get what you want.  Bull s**t. Grab that bar and do one more pull up today than you have ever done before.
  Hard work ALWAYS pays off inside CrossFit Koa. 
   As you continue to progress inside the gym, so too will your ability to handle life’s many ups and downs.  CrossFit cannot solve the world’s problems (I used to think that) but it can help you become the kind of individual who can handle just about anything.  We want to build more than just muscles and faster “Fran” times.  We want to build character and integrity.  We want to build confidence.
   So please do not short change yourself when you come into CrossFit Koa.  Do not think that what you do in our gym does not translate into making you a better mom or dad, husband and wife, a better employee, a better friend, and a better person.  We, as a gym, are invested in changing your lives, not just your waist size and biceps.  Use us for EVERYTHING we have to offer and I promise you will never be disappointed.

 

KOA Friendly Competition and Fundraiser!

 

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KOA Fundraiser Competition

 

KOA Friendly Competition and Fundraiser!

 

Many of you wanted to compete in the most recent Garage Games at CrossFit 908 because the wods were pretty bad ass but registration closed out quickly. Now you have the opportunity to do the wods and help the Jersey Shore. For those that want to compete, we are going to have the fundraiser competition on Saturday, November 17th.  If you plan on competing, please sign the board in the back gym under men's rx or scaled or women's rx or scaled.  You must sign up by Thursday, November 15th so we can set up heats.  Here are the wods:

 

WOD #1 – For Time – 15 min time cap 

1 Mile Run

30 Deadlifts (MRX-225#, WRX-155#) (MS-155#, WS-95#)

50 Box Jumps (M24″, W20″)

 

WOD #2 – Ascending ladder, every min on the min – 50 sec work/10 sec transition 

5 Burpees

1 Clean (squat or power)

1 Snatch (squat or power)

STARTING WEIGHTS: MRX-115# WRX-65#, MS-65# WS-33#. 12 bars total. Men’s bars increase 10 lbs. per station and women’s bars increase by 5 lbs. per station. If a lift is missed, it can either be attempted again or the athlete can cash out burpees in the remaining time for a fraction of points that might determine a tiebreaker.  If athlete successfully completes all movements at final bar, can complete max snatches (1 point each) or burpees (1/100 of a point).

 

WOD #3 – Chipper – 10 min Cap

50 Wallballs to 10′ target (MRX-20# WRX-14#, MS-14# WS-10#)

40 Weighted OH lunges (MRX-45# WRX-25#, MS-35# WS-10#)

30 Thrusters (MRX-95# WRX-65#, MS-65# WS-45#)

 

We will post more details about the charity as well as start times very soon.  I encourage everyone to take part in this event.  You all have been training so hard.  This is a great way to test your fitness.  

 

If you have questions, email josh@crossfitkoa.com.

 

If you haven't already please check out the new class schedule as we have added more classes and open gym times. I know this past week has been tough on a lot of people and hopefully we all start to get back to some type of normalcy this week. We are back to a full schedule this week. Have a great week!.

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New Schedule

If you haven't already please check out the new class schedule as we have added more classes and open gym times. I know this past week has been tough on a lot of people and hopefully we all start to get back to some type of normalcy this week. We are back to a full schedule this week. Have a great week!.

The CrossFit KOA Holiday party will take place Saturday, December 1st.

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Save The Date

The CrossFit KOA Holiday party will take place Saturday, December 1st.

We will continue with an abbreviated schedule on Thursday. We will have the 7am,9:30 1:30, 4:15 and 5:15 classes.

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Nov 1st schedule

We will continue with an abbreviated schedule on Thursday. We will have the 7am,9:30 1:30, 4:15 and 5:15 classes.

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