Coaches Tip: Run Better and Safer


The running equation is pretty simple: Speed = stride length x stride rate (cadence). So if you want to run faster, you can either increase your stride length (take bigger steps), or increase your stride rate (take more steps per minute).

  • Stride rate (cadence). Studies of elite runners suggest an ideal cadence of about 180 strides/minute or more. Taking smaller, quicker strides minimizes the impact on your joints, decreases the risk of overstriding, and helps prevent injury.
  • Stride length. Too often when runners try to pick up their pace, they end up overstriding (reaching out too far with each step, exaggerating the heel strike and increasing the force through the knees, hips, and back). To increase stride length without risking injury, increase stride length on the back side of your stride rather than reaching forward. In other words, use your glutes and hamstrings to push the ground away, rather than reaching forward with your front foot to lengthen your stride.

Written By:  Kate Blankshain, PT, DPT

Eat This/Not That: Staying Hydrated


We’ve all been raised to believe that we need eight glasses of water a day. But what’s a glass? When do you drink? What should be in that water? Does it need to be water? What about during workouts? Here are some answers.

Why drink? Sixty percent of your body is composed of water, including 75 percent of your muscle and 85 percent of your brain. It’s why a headache, fatigue, and weakness are the first signs of dehydration. You need water to absorb vitamins and nutrients; to ensure proper digestion; and to detoxify your liver and kidneys.

Does coffee count? Actually, no. Coffee and energy drinks with caffeine (as well as alcohol) act as diuretics and thus contribute to dehydration.

How much to drink? The idea we need to drink 8 glasses (2.5 liters) stems from a 1945 government recommendation. But the reality is that how much you need to drink depends on your own individual composition and activity level. I recommend drinking at least 25 percent of your body weight in ounces with an ideal goal of 50 percent. So if you weigh 140, aim for 70 ounces (about ten, 8-ounce glasses). And make sure you drink after workouts. The American Heart Association recommends a pint of water for every pound you sweat.

Should I drink during workouts? If you can. If you’re dehydrated, studies find, it could affect your performance. And make sure you hydrate before a workout, too.

Do I need sports drinks or added electrolytes/carbohydrates? Not unless you’re engaged in duration exercise, something like Murph, or it’s really hot. For our typical workouts, plain water is fine. There’s some evidence that cold water is even better in terms of performance. Having said that, if you work out early morning before you eat consider adding some Xendurance Fuel 5+. It contains a blend of sweet potato carbohydrates and caffeine to provide quick energy.

Is there such a thing as too much water? There sure is. It’s called hyponatremia and it can actually be fatal.

So how do I stay hydrated? Glad you asked. My best tip is to carry a water bottle with you throughout the day and keep it filled. If plain water is boring, add fruit or cucumber slices or sugar-free flavorings. Just keep sipping!

Enjoy the Process, Move with Intention


When you started your CrossFit journey, your coaches told you two things that would provide the best chance at obtaining the results you wanted: come to class and bring a positive attitude. While critical steps, I want to take it even further: you also need to bring a Purpose with you.


That means understanding why you do CrossFit and why each movement is important in meeting that goal. And that means going beyond just the movement. Whether in the warm-up, strength or metcon component, even the cool down, every movement – from a plank to a sit-up, to an Olympic lift or muscle up – offers an opportunity to improve. To get better at the movement, to get in better shape, to give yourself a better chance at lifting more weight, completing more reps, or mastering more movements.


Think about how much better you’d do if you started moving with a precise purpose. But purpose isn’t just for the 60 minutes you’re in the box. Purpose should be a part of every moment of your day, including waking up in the morning, going to work, spending time with your family and friends, even choosing what to watch on TV. Once you understand the purpose of each “movement” of the day (To earn money? Stay healthy? Surround yourself with and give out love? Improve your community?) your ability to meet those goals will improve – just like your performance in the box.

Take Care of your Hands!

Contrary to the machismo central to CrossFit, ripped hands are not cool. And, if you’re taking care of your hands, they shouldn’t happen. That’s why proper hand care is crucial.

I’m not talking soft hands; you need your hands to be tough enough to handle our rigorous workouts. But you also need to find a happy medium between tough and calluses the size of marbles. Otherwise, when you’re hanging on the bar doing pullups, toes-to-bar, or other gymnastic moves, those calluses will rip right off.

Here’s what I do to protect my hands (and I never tear):

  • Moisturize daily. The worst thing is dry skin, which creates the perfect environment for growing calluses. This is particularly important in the winter. If your hands are really dry, moisturize them when you go to bed and sleep with socks over your hands.
  • Shave your calluses once a week. This keeps the skin from building up too far. I use this callus remover.
  • Use a Ped Eggas needed to remove dead skin and keep your hands smooth. Just don’t overdo it!

Let me know if you have any questions or want a quick hand appraisal!


Coaching Tip: It’s All About the Thumbs

How do you grip the pull-up bar? If you say with all five fingers over the bar (like a monkey grip) then you need to change. To ensure the right grip, reduce the risk of tearing, and stay safe, you should grip the bar with your pinky knuckle over the bar and your thumb wrapped around the bar, not on top. Also, grip the bar across the middle of your palm, not where your fingers meet the palm. It’s the same way you’d grip a barbell.

Correct Grip  

Correct Grip  

Wrong Grip

Wrong Grip

This is, by and far, the stronger grip. It can keep your shoulder more stable, reduce the risk of tearing, and, hopefully, keep you from slipping off the bar. It also helps build grip strength and works to activate your lats.

Have a weak grip? Active bar hangs and farmers’ carries can strengthen your grip.

Eat This/Not That: Surviving The Holidays


‘Tis the season to overeat and over indulge. Don’t worry, I’ve got your back. Just follow these recommendations to set yourself up for success:

  • Eat breakfast. Make it a high-protein, low-carb meal to get you started right, and eat several healthy snacks. But please don’t starve yourself all day in anticipation of the big meal.
  • Eat in moderation. Load your plate up with turkey and veggies, leaving just a little room for the starchy sides. Enjoy everything, but keep it to one plate and don’t leave the table stuffed.
  • Eat slowly. It takes time for the hormones your stomach releases when you eat to reach your brain, which sends the “full” signal. If you eat too fast, you’ll eat way past that point.
  • Wait for dessert. Along the same lines, wait a while before reaching for dessert. You’ll be more aware of just how much – if any – you can handle.
  • Watch the alcohol. You don’t have to be a teetotaler, but you these tips can help reduce the empty calories (plus potential headache) too much alcohol can cause:
  • For every glass of wine you drink, fill your empty glass with sparkling water twice before reaching for the bottle again.
  • Avoid sugar-heavy mixers like fruit juice and soda.
  • Plan for the next day. Return to your regular eating pattern. Of course, you can integrate leftovers into your macros (leftover turkey and other proteins plus the veggies). But don’t depend on the leftovers to get you through the weekend. Have meals planned just as you normally would.

Member of the Month: Dennis Marx

This month we’re profiling our oldest member, Dennis Marx. When he’s not at work as a senior vice president for an investment firm, he’s usually at the 5:30 pm class.


Age: 72 !!!!!

How long have you been doing CrossFit? 3 years

How did you come across CrossFit? Golfing buddy who goes to the Wilmette box.

Many older people are scared to try CrossFit and are sure they can’t do it. You started at age 69! What would you tell those other people?You are only as old as you would be, if you did not know how old you really are” (quote from one of my Harvard business school professors).

I do only what I feel comfortable doing. When in doubt, I take a “senior discount” to the Rx. There is no intimidation from anyone. Our training partners’ culture is one of constant encouragement. And from our technically competent RPE trainers, I have learned that I can measure improvement. I am constantly learning proper postures and techniques that make the movements easier and safer.

What are your favorite movements/lifts? What is your least favorite? Favorite = rope climbing. Least favorite = overhead lunges.

Any recent PRs you want to mention? Toes-to-bar improvement.

What is one fitness/health goal you would like to set for yourself? No single specific goal. Rather, continue my overall health and happiness.

What’s one thing most people don't know about you? Do you have any hidden talents? Unknown: I have been involved with universities in Poland, The Netherlands, and China. My talents are so well hidden they are unknown to me, as well.

How has CrossFit changed your life? I have a whole new wardrobe and a lot less money, due to loss of weight. My golf game has improved as a result of better flexibility.

Why do you keep coming back? I have never met a stranger at RPE. My classmates keep me coming back.

Why CrossFit RPE? Same as above. Also, totally impressed with the technical talents and personal skills of the coaches.

Eat This/Not That: Should You Try a Meal Plan?


By: Alex Carlson

You may have noticed the large Origins refrigerator in the lobby of RPE1. This is our newest meal plan delivery service. We’ve been using Kettlebell Kitchen for about a year now but decided to add Origins because of the quality of their ingredients. We will still keep Kettlebell Kitchen.
Origins is a small company based in Minneapolis. It sources all its produce, meat, and poultry from local farmers in the Midwest, and makes all meals and all ingredients from scratch (including nearly all sauces and condiments). The meals, which come in Paleo, Keto, or macro-balanced options, are all locally prepared and gluten-, dairy-, and peanut-free. The chefs use coconut, olive, or sesame oil for cooking, with no added MSG or other preservatives. You can choose to have two, three, or five meals a week for breakfast, lunch, or dinner.
So how do you know when a meal delivery plan is right for you?
I think it comes down to time and convenience. I like having prepared meals on hand to “fill in” on days when I’m too busy to cook or behind in my meal prep. It comes in particularly handy when I’m at the box all day. Knowing that I have a healthy meal in the fridge that meets my macros keeps me from running out for something I might regret later.
Sure, it costs more to have a complete meal delivered than to cook one yourself. But not any more (and possibly less) than eating out. Plus, there is the added benefit of getting time back.
Other members tell me it comes in particularly handy if they live alone or their partner is traveling so they don’t have to cook a meal just for one.
If you’re interested in trying Origins, sign up on their web site and use code TAKE20 to receive a discount on your first order.

In Search of the Elusive Double Unders


By: Coach Brad

I remember hitting about 50 double unders on my first day of practice and within a week completing Annie with unbroken sets (50-40-30-20-10); then Flight Simulator in under 7 minutes; and eventually hitting a max unbroken set of about 250. I was lucky: I never struggled with them and I still have the skill to this day, although with far less endurance.
Not everyone is so lucky.
As a movement, jumping rope is neuro-muscular in nature. That’s why it requires practice – to develop those connections between your brain and your body. And that’s where practice comes in.
The top reason to practice doubles is not just to get better at doubles (although practice will get you closer to perfect). The real reason is that a flawless exhibition of rope skills will also lead to improvements in other technical demands of gymnastics, weightlifting, and sports conditioning and performance.
I have a friend who practiced daily for 6 months before he could consistently string more than one together. But he used the “dolphin kick,” which is self-limiting because it’s so exhausting. So, he started over and after two years of practice was able to do numerous sets of 100 doubles back-to-back, surpassing me in all benchmarks.  
The point of that story is to tell you that it may take weeks, months, or even years before you can string together your first doubles. But if you stick with it – including incorporating attempts into the WODs instead of immediately going to singles – I guarantee you’ll get there!
(It’s also a good idea to buy your own rope).

I have a lot more to say about double unders, including drills to help you get better and scaling options for classes, and you can read it all here.

Eating Out: It’s All About Planning


By: Alex Carlson

Many of my clients wonder if they can track macros and still eat out. I say, of course! It just takes a bit of planning. Here’s what I recommend:                          

  • Choose the right restaurant. Check the menu online before you go. Look for words like “grilled,” “broiled,” “baked,” or “roasted.” Skip “fried” and “creamy.”

  • Keep it simple. Stick to the basic food groups; protein, carbs, and fats. In other words, opt for the salmon with a side of veggies versus the pasta with a rich sauce.

  • Ask for it on the side. As in, “Can I have the sauce/dressing on the side?” Trust me, you’ll wind up using a fraction of what they give you.

  • Do the math first. If you’re following a macro-based plan, enter the macros before you leave the house (you’re able to do this because you checked the menu ahead of time, right?)

  • Skip the minefields. That means alcohol and dessert – the minefields of dining out. Try sparkling water with lime in a wine glass rather than Chardonnay, and a cup of great coffee after dinner rather than the chocolate ganache.

Avoiding Injury with the Deadlift


By: Emma Minx, DC, CCSP and Kate Blankshain, PT, DPT 

We co-manage many crossfitters. Our goals are to restore mobility and function (Emma), then address weakness, imbalances, and movement deficiencies (Kate). We often consult together to identify the cause of injury and determine the best treatment plan.
Common injuries we treat involve the low back, shoulders, and knees. Whenever there is a heavier deadlift workout, we know we’ll be seeing an influx of patients. The culprit is typically one of two things – the hips are too tight, which puts a greater strain on the low back, or the movement itself is performed incorrectly.
Let’s start with mobility. Your body alternates mobile and stable joints. For instance, your ankles, hips, and mid-back should be mobile, while your knees and low back should be stable. When the body loses mobility in one area, it has to compensate for it somewhere else. Typically, this affects the low back, which should be a stable area. That’s why making sure your hips are properly warmed up prior to deadlifting is critical.
During the deadlift, it is important to maintain a tight core and extend the hips as you bring the bar up from the floor. Instead, most people initiate the movement with their arms and back. In other words, they begin raising their torso to a vertical position too soon rather than pushing into the ground, driving their hips forward, and squeezing their glutes. 
Bottom line: the deadlift should be considered a pushing movement rather than a pulling movement. Push into the ground and push/drive the hips forward. 
Emma Minx is a chiropractor at Bannockburn Chiropractic and Sports Injury Center and Kate owns Rally PTE.

Fighting the Family for Healthy Nutrition


I was just talking to one of our members who is struggling with a common problem: he knows how to eat healthy, but he can’t bring himself to stay away from the not-so-healthy snacks he buys for the kids. “I’d rather gain weight than listen to my kids scream about not having snacks,” he told me.
I don’t have kids, but I understand. So, what’s the answer?
Get everyone else on board. Get the entire family to eat healthy.
A great place to start is by involving your kids (assuming they’re old enough to complete full sentences) in shopping and cooking. Sure, that’s easier said than done especially with young kids who are picky eaters. But involving your kids gives them a sense of control, which can translate into better choices. There are dozens of kid-friendly cookbooks out there that you and your children can pore over. Here’s a place to start.
Also remember that you’re still in charge. Until your kids have their own car and credit card, what you buy is what comes into the house. That’s doesn’t mean you have to completely eliminate snacks. But you can make better choices. Fried chips or baked? Packaged cookies or homemade (where you can control the ingredients)? Sugary drinks or flavored seltzer water? Try keeping containers of cut-up fruit and veggies, single-serving hummus and guacamole packs, and sugar-free yogurts handy where your kids (and you) can reach them on their own.
And don’t forget the potential of gamification when it comes to healthy eating with your kids. How about making a game of grocery shopping? Can you get everything you need by keeping to the perimeter of the store? That’s where you find “real,” (read: unprocessed) food, including lean meats, poultry, and seafood, fresh or frozen vegetables, fruit, and low-fat cheese and dairy.
Pop into a couple of aisles for healthy oils, pastas, and a few canned goods and voila! Your kids have won the prize of health.

3,2,1 . . . Breathe!


Think about the last time you did 15 thrusters or 30 wall balls or ran 800 meters. Could you get through it without stopping? Were you able to immediately move onto the next movement? If not, think about your breathing.  
The idea of “training with a purpose” all too often gets lost in the rush of complex movements, friendly competition during class, and the relentless search for PRs. Yet part of training with a purpose is learning your individual work capacity and heart rate control.
That’s where controlled breathing comes in. The purpose of controlled breathing is to keep you from “red lining,” that moment when you realize you can’t possibly do another burpee, clean, or pull up yet there’s still 8 more minutes on the clock. The more consistent your breathing, the steadier your heart rate.
So if you find yourself gasping for air, stop. It’s counterproductive to continue because the longer you deprive your body of oxygen, the more acidic your blood becomes and the more your performance will suffer.

The better you get at controlling your breathing, the shorter (and fewer) rests you’ll need, enabling you to return to the workout faster and resulting in a better overall performance.
You can find some great blogs and videos on proper breathing for crossfitters here:

Making Room for the Donuts


Anyone who knows me knows how much I love donuts and ice cream. I could eat both at least twice a day given the opportunity. But I don’t. Instead, I plan my sugar highs around my macros rather than planning my macros around my sugar highs.

In other words, I don’t eat donuts and ice cream and then figure out how many carbohydrate and fat macros I have left. Instead, I decide that on Tuesday I want a cup of ice cream, input the fat, carb, and protein macros first, then build the rest of my food around those to meet my daily requirements.
Do I slip up? Yes, of course, especially when I pass a Joe’s Donuts. But the key to meeting my nutritional goals and having the foods I love is moderation.
I try to only give myself two to three “treats” a week but I’m not perfect. If I find that I’m indulging too frequently, I’ll just dial back for the next week or two. It’s easy to make justifications on why I should have that donut but  I focus on trying to become a little bit better each day.
Moderation is important but knowing what your next meal will be is one of the best ways to keep yourself on track. That way, little over-indulging doesn’t knock me off track.
I never want my clients to view the healthy eating plans we come up with as restrictive. If you like a glass of wine, you can have a glass of wine – just build it into your macros. And if you like a donut or bowl of ice cream, you can have those, too – within your macro framework. You’re not “cheating.” You’re planning.

Eat This/Not That: Getting Your Morning Protein


This week I was struck by how difficult some people find it to get enough protein. Your goal should range from .7-1.0g/lb of body weight. One of the best places to get it is first thing in the morning.

Obviously, eggs are the place to start. But the fat and calories can add up fast. So consider egg whites. Each egg weight has just 16 calories but gives you 4 grams of

protein with no fat. Compare that to the 71 calories and 6 grams of protein (and 5 grams of fat) in a whole egg.

Scramble four egg whites with three ounces of turkey lunch meat (25 calories/ounce; 4.2 g protein) and in about three minutes you’re sitting down to nearly 30 grams of protein for under 150 calories with barely any fat.

The Holy Grail of Squatting: The Squat Stance


A squat is a squat is a squat. Often heard but rarely understood. It means that no matter what type of squat you’re doing – full clean, front squat, back squat, air squat – consistency is key. And one of the important -- but most commonly missed -- constant is the stance.

The stance is your foot position or angle and the width and balance of weight on your mid foot. It should look and feel the same in your overhead squat as your air squat, back squat, and every other type of squat we do in CrossFit and weight lifting.

You can see how important consistency in this position is when you consider the Olympic lifts, in which the accuracy and precision of the foot work is amplified when dynamically transitioning from the pull to the catch.

A good way to find your natural stance is to jump and land in a squat. From there, take note of your foot position and make small adjustments as needed. Then work to replicate this same position across all your squat movements. When you notice you’ve deviated from your standard stance, identify the factor causing this and work to improve it versus compensating in other ways and losing that critical squat stance consistency.

Got Questions? Good!

I’ve been talking to quite a few members in the gym and there’s been a theme developing. They’ve got questions and don’t know where to find those answers... well you’re in luck because you’ve got a coach!

I’ll run you through a typical scenerio... I’ve got 16 athletes in front of me as I explain the workout. After carefully explaining each part and giving scaling options I say does anyone have any specific questions? If so, please ask NOW or come speak to me... then it’s 3.2.1 Go! Sometimes people ask questions at the whiteboard, more times than not everyone is in silence as they look at the impending doom awaiting them. 

Now at this point I can usually tell whose confused with the workout or maybe they’re unsure of the weight that’s right for them. How can I tell? Easy... I just look at your faces and it tells all! At this point I will go up to each individual if time allows to make them feel comfortable with the WoD but, that’s not always the case.


There is a small group of people that don’t express their confusion and they don’t ask any questions. What happens then? Well I can tell you it’s not good!

They might be choosing the wrong scale or modification, too light or heavy of a weight, or have generally no clue what they’re doing. You’re in luck though... you no longer have to settle for confusion in class. Why? Because if your confused the chance you get injured, have reduce performance, and loose interest in CrossFit is high.

I want.... No I encourage people to ask questions! You’re going to get a whole lot more out of what were doing in the gym if you understand your personalized approach.

The coach’s job is to provide an amazing experience for you the athlete AND to answer all your questions so, you’re not bothering us. 

Now, on the opposite end of the spectrum... I don’t want people to loose their ability to choose weights and understand their individual needs.

If you really don’t know what you’re doing in class please ASK A COACH! 


The Importantance of Continuing Your Nutrition Focus


Written by: Elizabeth Fish

For those of you that have spent this past month focusing on your nutrition, whether it be your water intake, protein increase or reducing your bad habits, great job! Spending time focusing on everything you enter your body can be time consuming, challenging and extremely frustrating. But, it can also be incredibly rewarding.

As someone who has spent the past year, logging every single thing I ate every single day-getting on the scale daily, taking measurements weekly, I understand more than most the commitment it takes to improve your nutrition. But, the payoff can far exceed the challenges. I have seen weight loss, inches lost, improved Crossfit performance and an overall improved well being.

Even though I lost the majority of my weight in the first six months of my time working with Alex, the importance of continued focus and maintenance is critical. While we all know what we are “supposed” to do regarding our nutrition, keeping the focus front and center in our minds is of essential. For those of you participating in the “partner challenge”, you have been working on areas that you wanted or needed to focus on. The support of Alex as well as your nutrition partner, has allowed you to focus on what is important to you. By continuing forward in achievement of your nutrition goals, those resources will provide the chance to continue building on what you have learned and to take the accountability upon yourself over time, or maybe even work on another aspect of your nutrition that you may now be ready to address more specifically.

As a creature of habit, I continue to work on adding new foods into my very restricted diet and finding new recipes to cook for myself. Alex has been an invaluable resource in helping me to set realistic goals and push me outside of my food comfort zone and try new things. I hope you all will continue forward on your nutrition journey and utilize the amazing resources RPE has to offer to achieve the results you are looking to achieve.

Nutrition Challenge at RPE

30 Day Lifestyle Challenge @ RPE (1).png

It's that time of the year again, you've probably over done it from the holidays and now your clothes are tighter fitting. No worries! Let's kickstart ourselves into healthy eating with a 30 day lifestyle challenge.

Starting Thursday February 15th to Friday March 16th we'll be partnering up to make some improvements in our lifestyle and eating.

This challenge is run by your very own Nutrition Coach, Alex Carlson, PN1 whose been successfully running a personalized nutrition coaching program at RPE for the past year.

Now, the focus of this challenge isn't necessarily weight loss... you heard me right! If people lose, gain, or maintain their weight great but, that not my mission. My mission to to teach all of you how to make better choices in your daily routine. I want consistency! That doesn't mean we're going to starve or restrict ourselves for 30 days and then on day 31 all head to Portillo's! 

Eating nutritiously is the single most important action we can do for our bodies to ensure we live healthier, fuller lives. It's literally the fuel for our bodies, imagine putting diesel fuel in a car at that requires unleaded!? The car wouldn't function properly and people would call you crazy for doing it!

But everyday we make choices that are slowly reducing our performance inside and outside the gym. We’re putting the wrong kind of fuel into our bodies. It's not about shame or control, it's just logic. Put good nutritious food into your body and it will reward you with more energy and less aches. 

Let's make a commitment to ourselves that during this 30 day challenge we won't be focused on rigid control over our eating which can sometimes lead to shame and guilt (the two most useless emotions).

Instead I want us to declare your intent. What are you giving up? Alcohol? Desserts? Eating after 8PM? You know what habits your trying to break and which ones you want to last. What’s the one thing you want to change and know you can change if there was a little accountability?

Then, once we determine your intent, let's figure out your WHY. Why are you doing this? Because trust me at some point you start to slip or think of slipping. Thats okay, it means your human but, before you reach for that donut think about why your making this commitment. Works every time to curb those cravings.

Accountability is huge when it comes to success in any part of your life from business to making lifestyle changes. I want you to partner up, don't worry if you don't have a partner I'll assign one. This will provide the accountability piece that people desire when were lost and can't remember their why...

When you join the challenge you'll be added to a secret Facebook group where we swap recipes, ideas, and encouragement. You'll enter your numbers in a Google Doc each day to keep score.

The point system is simple, for each activity you complete on daily basis, you get a point. 

  • 5 Points for Food. Food is all or nothing. You get 5 points for adhering to your plan perfectly. 0 points for food if you deviate at all.
  • 1 point for exercise. Every day. It doesn’t have to be intense, though we’d encourage you to really hit it hard at least 4 days a week. But every day, something. Yoga. A long walk. Whatever, get your heart rate up, use and stretch your muscles.
  • 1 point for hydration. 1/3 – 1/2 in ounces of your bodyweight in water every day. I love water water, but some people find it boring. If you do, not problem try sparkling water or adding fruit to your water bottle.
  • 1 point for mobility. 10 minutes a day of rolling, stretching. It matters. We are always chasing a balance of strength and mobility. If you have too much of one, not balanced out by the other, you’re at greater risk for injury.
  • 1 point for sleep. Yup. Sleep is super important for brain and body. It’s when your body releases growth hormone to heal (and build) your muscles. It’s when your brain sorts things out. 7 hours a night, minimum. We know this is hard for some people, especially those with kids, but by trying to prioritize it, we’ve seen people make big changes.
  • 1 point for reporting to your partner/group. This is actually super important, because this is where community and accountability work their magic. We ask people to fill out their score on the Google doc (it’s 6 yes or no questions, takes 30 seconds) AND write a post in the secret page about what they ate, did and how they felt. This is where the magic happens.

At the end of the 30 days we'll be choosing 1 male &  female winner based on total points. They'll receive a prize (usually Spam cookbook). JK!

Sounds simple right? Well it's simple but it won't be easy, we don't grow when things are easy. We'll start out the challenge by filling out a questionnaire to get a personalized nutrition program.

And because it's CrossFit we need to test our performance as well, so we'll have a special WoD for everyone to test and re-test. You’re going to be amazed how much food plays into your performance at the gym!

Again, this challenge isn't about white-knuckling it for 30 days. That doesn't do anyone any good, instead this is about us coming together as a gym to improve our health and support each other. 

The cost is $30/person which includes a Personalized Nutrition Program, Weekly Recipes, Travel Wod's, and Accountability.

That's only $1.00/day, spend the $1.00 to make some serious change in your life happen! To sign up please email

What’s the deal with PT?



I’m excited to be joining the team to offer in-house physical therapy at RPE through Rally PT. As a service for all members, I’ll be writing occasional posts about injury prevention, biomechanics tips, and more. For the first edition of the blog, I wanted to give you all a quick intro about the basics of PT and who can benefit (hint: most people, especially athletes!)

1.General Rehabilitation Whether you’ve had a new injury or are dealing with chronic aches and pains, PT could be right for you. A few common CrossFit-related injuries that are commonly treated with PT:

-Shoulder pain (rotator cuff tendinopathy, impingement, and labral tears are common in overhead athletes)

-Knee pain (patellar tendonitis, meniscus injuries, and arthritis)

-Calf, ankle, and foot pain (Achilles tendinopathy and plantar fasciitis)

-Wrist pain (tendinopathy, joint pain)

-Low back pain (including disc herniations)

-Hip pain (labral tears, impingement)

2.Post-Surgical Rehabilitation Whether you’ve recently had surgery or are ready to return to CrossFit after a previous surgery, PT can help by:

-Following physician-prescribed protocols for return to sport after surgeries such as: ACL repair, knee arthroscopy, rotator cuff repair, and labral repair

-Modifying and grading return to sport with a safe, individualized program to ensure a smooth transition back to normal activities

3.Biomechanical Evaluation and Injury Prevention

-Even if you aren’t injured, PT can help. PTs are trained in movement analysis and movement dysfunction, and can help you identify muscle imbalances and areas where your form breaks down to prevent injuries before they occur. 

-Wellness physical therapy and injury prevention includes specific, individualized conditioning, strengthening, and stretching programs and biomechanical analysis/evaluation to identify flawed movement patterns and muscle imbalances.

4.Postpartum Strengthening/Stabilization

-PT can help restore core, pelvic, and hip stability and strength after pregnancy and childbirth. Over the course of pregnancy, women naturally undergo hormonal changes that result in decreased core strength and loosening of ligaments around the pelvis. This can lead to back pain, hip pain, and pelvic pain, including urinary incontinence with exercise, during and after pregnancy.

-PT can help restore strength and stability for return to fitness activities, including CrossFit, with reduced pain and improved comfort.

At Rally PT, all sessions are one-on-one and provide individualized, varied care. You’ll never work with a rehabilitation aide or have the same session twice. With patients’ consent, I communicate workout plans and programs to the CrossFit coaches to make sure classes are scaled, appropriate, and beneficial for members recovering from an injury.

Note that a doctor’s referral will be needed for treatment of injuries; no referral is required for injury screens or preventative training. Invoices are provided for patients to submit to insurance providers for out-of-network coverage.

To schedule a free screen, initial evaluation, or injury prevention session, contact me at I’m looking forward to working with you!

Kate Blankshain PT, DPT

**Free injury screens will be provided through the end of January from:

6:30 AM-7:30 AM on Tuesdays

5:30 PM-6:30 PM on Wednesdays

Sign-up sheet will be provided to reserve a 15-minute block.