CrossFit Rowlett

3 Ways to Start Improving your Fitness

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Throughout the course of the Summer we will be releasing weekly blogs that are filled with information and tips on how you can improve your quality of life. We believe that our job as coaches reaches far beyond the walls of the gym. We are always striving for self-improvement and looking to better the lives of others. This is the empowerment series and its focus is to give you the tools needed to help you in and out of the gym.  There are many ways and areas someone can improve their fitness. This is a very broad statement because fitness itself could mean many things; getting stronger, running faster, picking up things more effectively, not being as tired as your used to be. There are many ways to go about improving your fitness, but when we take a step back and look at the term from a very broad spectrum we can start to do some key things that will help in any avenue of your fitness journey.

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CrossFit Running Program

CFR Running Program

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Thanks to all who have joined us in the CFR Running Program so far. The turn out has been great. Below is an update from Coach Stephen along with the programming for the upcoming week.

I wanted to start a running program that anyone can do no matter where they are at in their personal journey. “Running from the Old Me” is something that I came up with a couple of years ago. I eventually want to make it a podcast, my own run program, or race series.

 We’re all running from something. Mentally, physically, emotionally, spiritually, or all the above. We are all running to a better version of ourselves, just don’t let the old you catch up. Run to the new you and don’t look back. We are all doing it, we just aren’t talking about it.

Below is something that I wrote a year ago. I’ve wanted to share it, but never knew where or how. I hope it inspires you. If it does, or if you know someone that needs inspiration to get started, please share.

Everyone fears the day they get old and can’t walk, stand up, or climb a set of stairs. Change your life now you won’t have to worry about those things. Stand up and start moving! I don’t care if you can only walk 10 feet. Walk it. Next week shoot or 20. The week after 30. Next thing you know you will walk a mile and won’t believe you were ever at a point where you couldn’t walk 10 feet. Don’t wait until tomorrow, stand up and start moving today. Every step that you take is another step closer to the new you.

Coach Stephen



10x200m/rest 2 mins. between each


8x200m/rest 2 mins. between each



5x800m/rest 2:30 mins. between each


3x800m/rest 3 mins. between each



2 x 1 Mile Time Trial (rest 5 mins. between)

17.1 At CrossFit Rowlett

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For CrossFit Rowlett it’s more than a competition. The Open is an opportunity for our community to have fun, give great effort and continue a growing tradition of STRENGTH IN COMMUNITY.

This week for 17.1 Joe and AJ went head to head. Next week it’s Gina vs. Rita on Friday night. We’ll have sign ups open for heat times starting on Wednesday! We can’t wait to take on 17.2 as a community.

A Little Truth About New Years Goals

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I started CrossFit in late 2014 and 2015 was my year of success (in my mind). In 2015 I met some of my goals and was off to a really good start to my fitness journey, then 2016 came along and punched me right in the face.
You know how people always say “you can’t outwork a bad diet”? Well it’s true…that’s why they say that. 2016 wasn’t all bad. I made progress in some areas, completed my Spartan Trifecta, and completed my first competitive 10k race. Should have been a successful year, but it wasn’t. I ate horribly most days (only after the gym oddly enough) and drank a few too many beers. In my mind I knew I went to the gym 5-7 days per week, so I could just do what I wanted. That might work when you are in your 20’s, but I’m a few days away from 38th birthday and things don’t work that way for me.
If you’re like me you might have to find out the hard way. I hope you aren’t like me and just take my advice. I beat myself up a bit for the last few months of the year because of my lack of discipline, but I didn’t quit. I had nobody to blame but myself and the same goes for you. No matter how lofty your goals are you can achieve them, you just need to get out of your own way. Inspiration is all around you at CFR, just look around. Some make the impossible look easy and that can be discouraging, but you too can achieve your goals and inspire others. Remember this journey is about YOU, and nobody else.
So this year I have more crazy goals for myself including running my first half and full marathon in 2017. I don’t even like driving in a car for 26.2 miles, but for some reason I want to run it. I’ve come to a place in my life where I kind of like running. If you can get past the I can’t breathe and I feel like I’m dying part there is an unexplainable feeling that some call a runners high. Whatever it is I like it.
I plan on staring a running club that will tie into CrossFit Rowlett beginning this April. I want to inspire people to run. No I don’t expect you to want to run a marathon with me, but it would be cool if you did. I just want more members to actually get out and run. If you are trying to lose weight it will help tremendously.
I could go on and on, but instead I’ll start doing this monthly to let you guys know how things are going. If you see me at the gym and you want to discuss your struggles, or if you just want general advice, please let me know. As much as I like to succeed in my journey it means even more for me to help you with yours.
Coach Stephen Like


You can read Stephen’s blog at

Meet Our Community – Jessica Gonzales

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Jessica Gonzales. I work in the banking industry. I do quality review for cases related to anti money laundering-negative news. We review news articles to determine if a client is a risk to the bank. 


I never participated in sports growing up. Before Crossfit I ran half marathons, but I was never very good at it. I tended to get injured a lot.


3 years.


Extremely nervous, but so glad I went.


I love the variety of the workouts and the people that I get to interact with.


They change from week to week, I have so many things I want to improve on. Body weight movements, 150# snatch and many more.


Take your time, learn the movements correctly and have fun!


Pizza of course. To be honest eating right is the hardest part for me. I love the bad stuff lol. 

Why Your Nutrition Isn’t Working for You

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With the new year fast approaching it’s always a time of year to start a new diet plan or change up the way you are eating for some people. This is one of the most common New Years resolutions or new year goals. The common cycle of a diet or a eating change usually goes something like this. Everyone looks to magazines and the latest internet article, or what their friend is posting about on Facebook that he or she is doing. They get all the information, buy all the food, restrict themselves of so called bad foods, when they go out to eat they just get lettuce and water. Then the inevitable happens, they don’t lose any weight, and they benige eat all the foods that they have restricted themselves of over the past 2 or 3 weeks. Then after they feel terrible they start this whole process over again maybe this time with a different diet,or new information, or a special life changing supplement. This is an all to familiar cycle that people go through to lose weight. The question is what is there to do to stop this process? There are a couple ways we can tackle this question. 

  1. Have a Clear Goal in Mind. This can seems to be an obvious statement but really think about the goal you want to achieve and then have a realistic mindset to get there. If my goal was to look like a bodybuilder on stage in 6 months realistically I would have to make some drastic sacrifices that in real life I wouldn’t be able to make. Same goes for seeing some body goals that you would like to achieve, understanding that it is a process will help with your expectations. Have a goal in mind weather that be weight, or muscle gain or just making healthy choices. Once you have a goal then you will see the path you are going to have to take to get there. You can see how much food you will need, how much of a change you have to make with eating habits, this way you will know the sacrifices to get there and have less of a battle when things get hard. 
  2. Find a Plan that Works for You. This should be a lifestyle change not a way to deprive yourself. Food is a necessity of life, we have to eat everyday if the food that we are eating is not enjoyable it’s a safe bet to say we will not stick with it. To help, understand why eating some foods is beneficial to your health, don’t just eat something because a magazine said it will give you a six pack in a week understand the benefits of good foods for health. The best diet you can be on is that one that works for you. That means if you feel great eating carrots all day and you are losing weight and find it enjoyable then that is the diet for you. You will only stick with it if it works for you. 
  3. Diets and Nutrition Plans are not Made to Be a Cookie Cutter Option for Everyone. We all have unique make up of our own bodies. Some plans work different for other people. You have to experiment with trial and error. This is why I believe that tracking what you eat is important, we can only control what we track. Track your food so you can see over time what you have put in your body, if it’s not working that’s when we can change it up. 
  4. Failing to Prepare is a Death Sentence When Trying to Change Your Eating Habits. If you know you are going to have a busy week or you are going to be going out to eat not doing your research will kill you. Having food prepared for the next day is the safest way to stay on track. If you don’t have food or no time to cook then going out is your fall back when you are tired after a long day and more likely to fall into temptation. Always having a plan and knowing the foods you are eating ahead of time works wonders for staying on track with your plan. 
  5. Be Consistent. If your nutrition plan or diet resembles something like a roller coaster of highs and lows then it’s not going to work over a long period of time. Cutting yourself off of food to eating whatever you want will get you meek results. Having a steady path with maybe a few bumps in the road over time leads to great success. Great things take time. Having want you want can’t come over night. Understand you are in this for the journey not a quick result.
  6. Keep Portion Control in Mind. Life happens, you will come face to face with making a choice about food everyday. Temptation can get the best of us in our food choices. Learn that it’s ok to have a smaller portion of the foods you love. It’s not going to set you back unless you continually over abuse that food. You can over eat any kind of food, just because bacon is good for you doesn’t mean you should eat the whole bag in the morning, the same goes for sweets. Don’t deprive yourself of food just leave room in your diet that day if you know you are going to be faced with a choice to make or even just have a sweet tooth. It’s not the end of the world just don’t let it define your process. 

To sum up what we have talked about to avoid the never ending diet cycle the change needs to start with your mindset. This is a process and it’s a process that everyone goes through. If you can be confident about your journey and prepare yourself for success you can do anything. Start with your goal then, find a plan that works for you, keep track of your food daily, always be prepared for your next meal, be consistent over a long period of time not strict for a day, and finally remember portion control over deprivation when it comes to your favorite foods. 

Tips for Surviving the Holidays

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We are coming to a close in the year and as we wind down the holidays are coming up, family time, parties,  and lots of food choices. This is a wonderful time of year but it can also be a time of year where everyone is running around so much we forget to have balance. Balance is an essential quality to have, it’s not being to strict and it’s not being to lacks,it’s being in the middle and having control of your own choices. It’s no fun to be the person in the room the refuses cake and pies and only eats carrots. It is also no fun walking up on January 2nd asking yourself where all your hard work went from the past year. So finding balance around the holidays allows you to be flexible while not over indulging. How do you stay flexible during the holidays? Here are some tips to help you stay flexible. 

  • if you are out of town for the holidays, give yourself 20mins a day and do an at home workout. It’s short, effective, and keeps you feeling good. Here is a good list of workouts.
  • When making your plate at thanksgiving or a holiday event load your plate backwards, start with the meat and vegetables, then with the room left on the plate go for a side but avoid overloading your plate. 
  • When going for a sweet treat after dinner think of portions and give yourself something that you really enjoy not just something because it’s there. 
  • If you know you are going to a party the evening with lots of tempting foods, load up and nutritious foods during the first part of your day. Leave your self with some room to indulge later that night. 
  • Plan ahead if you know you are going to a restaurant with the family that evening look up the menu online so you won’t be surprised when ordering and you know what foods will be good for you. 
  • Lastly enjoy yourself! The holidays are a time for fun and family. Relax and take time to enjoy the year and the people that are in your life. Look back at the work you have done this past year and be proud of what you have accomplished. 


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CrossFit workouts are defined as constantly varied functional movements preformed at high intensity. While this is a broad statement you will find this to be the base of Crossfit workouts. Within this base their should always be a focus on what we want to get out of the workout. CrossFit workouts have different focuses and are not all the same, as in constantly varied. It is our job to explain the intent of our workouts to you so you can have a better understanding of how to approach and attack the workout. Workouts have different goals we want to accomplish in order to get the full spectrum of fitness, this might mean longer durations, heavy or lighter weights, shorter rest periods, aerobic and anaerobic, we call these different energy systems. You will notice at the end of the workout where things could feel different as in “my legs felt heavy on that one” or “that one was a breather”. Understanding the focus and target of our workouts will help you become fitter and more knowledgeable about why we do what we do. 

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Lift Up Autism 2016

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Lift Up Autism means a lot to our CrossFit Rowlett community. We would like to thank everyone who came wearing blue to #Give5Minutes to bring awareness to Autism. STRENGTH IN COMMUNITY!

“Think of it: a disability is usually defined in terms of what is missing. … But autism … is as much about what is abundant as what is missing, an over-expression of the very traits that make our species unique,” Paul Collins, Not Even Wrong: Adventures in Autism

RX is Not Always the Answer

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An RX workout or doing the prescribed workout is a sought after accomplishment for many people when it comes to CrossFit. It means that you have the skill and the strength to preform a workout the way it was programmed. There is a common misconception that everyone has gone through at some point in their own fitness journey that this is the end goal. At CrossFit Rowlett we encourage and help people develop goals to push forward and achieve what they thought was not possible. We want to see people reach for goals and ask coaches the path to get to them. In doing so we want everyone to understand their own goals. They might be very different from person to person, but it is important to understand your goal so you will start to understand your path to accomplish it. If we understand our own goals we can develop a plan to reach them.

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Travel WODs - CrossFit Rowlett

Summer Travel WODs

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We know most of you we likely be taking a trip this summer so we put together a list of workouts that you can do with no equipment. These are fun bodyweight workouts that will take only 30mins of your day. Enjoy your vacation but take some time in between naps and beach fun to do a quick workout. You will be glad that you did. 

If you do have access to a hotel gym or you find some equipment somewhere We also made a list for some great hotel workouts that involve a little more equipment. 

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4 Easy Ways to Fight Modern Day Slavery

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Human trafficking is the illegal trade of human beings, mainly for the purposes of forced labor and sex trafficking. As the world’s fastest growing criminal industry, it affects every nation across the globe. Every 30 seconds, someone becomes a victim of modern-day slavery. We talk about sex trafficking a lot in third world countries, but what does it look like right in our own backyard?

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Why Am I Not Getting Any Better?

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This is a question that 99% of us have asked ourselves. It is easy to fall back on this question when you are not seeing the numbers on your weights go up, or the times on your workouts go down. This happens more often after the first initial months of crossfit. You are going and learning the movements and getting better and stronger and then one day you hit a plateau and the improvement slows down. This can be one of the most frustrating times with crossfit. It happens to everyone. Getting ourselves out of this perspective is important. If we want to see continued success and improvement we have to ask ourselves different questions. Letting doubt pour into us by saying “I’m not getting any better” is setting ourselves up for disappointment.

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3, 2, 1…Starting over again

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Third times a charm or so they say. Over the past few months I have been in the process of starting over with CrossFit again. First time was due to injury. Second time I let life get in the way. This last time was due to Cancer. Whatever the reasons, we have all been through it or will go through it. Here are a few of my tips to make it a little bit easier.

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Four Reasons You Should Sleep More

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We’re on day two of our 21 Day Nutrition & Fitness Summer Challenge. Today we’re talking about something that is often neglected in relation to nutrition and weight loss. It’s a common problem many people face — you’re working out, eating better but still not getting the results.

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Introducing Women’s Only

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This summer we are introducing a Women’s Only class on Tuesday and Thursday at 9:30am. This program is designed for women of all levels of fitness, experience, and age. It will empower you to do things you never thought possible while keeping you in your comfort zone.  This is a place where strength is celebrated and camaraderie develops organically.

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