This week's WOD is from @coach_kasper, they tagged us in their Slam Ball workout.
coach_kasperThis little 8 minute #AMRAP ladder got spicey with new @fringesport 100lbs/60lbs slam balls.
#WifeWOD #LoveThisGirl #KasperPartyOfTwo #ForgedValorCrossFit #GritAndGloryAthletics @forgedvalorcrossfit #CrossFit #Fitness #ImOutOfShape @laceduplaurenp
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This week's WOD is from @4everstrong32, they tagged us in their Med Ball workout/game.
What You'll Need: 16lb Medicine Ball
The Workout: 16lb Medicine Ball Volley - First to 7 Wins
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Peter: This is Peter with Fringe Sport and I'm chatting today with David Stevens from Invoke Fitness and Wellness. David runs Invoke from about the center of Columbus, Ohio. David, what did I miss in that super short intro? Tell us a little more about yourself.
David: Hi my name is David. I'm 45 years old, and basically my community that I help out is a very small community that we work out of our garage. It's basically just my neighbor and people that I have been working with in other gyms for the last ten years.
Peter: I love it, so I'm curious you know, are you looking to keep it at that size? Are you looking to grow? What are you doing because a lot of times I talk with people who have started in a garage and grow to something bigger, is that something that you're looking for?
David: We have talked about it. At one time we had a storefront, a small little storefront, and I worked there but the landlord got a little greedy, where he went from basically $1,700 a month to around $3,500 a month so we ended up wanting to resign our lease. The majority of my clients said, "Let's just go to your garage." So that's what we stuck with. Now with that, we've always talked about it. If something opened up in this area where I live within, we would give it some consideration, and we've also talked about possibly growing our garage because our community really likes, it's very convenient for everybody. Like my neighbors just walk over during their scheduled time that we work out.
Peter: Got it. So that's really interesting, so how did you start framing your neighbors? Walk us through that a little bit.
David: Okay, so I used to teach martial arts. I did that for almost eight years. From that, I kinda got burned out a little bit, so I did a little bit more on the fitness aspect of it, training at a little local gym here. The prices I had to charge for people just to make a living out of that at the gym I did not like anymore. I hate charging someone $80 just to train them for 40 minutes. That's not what I'm about, so that's when I did it out of my driveway at first before we even had a garage. When we moved into the garage I said this would be a great set up. We started it. My neighbors had no problem with it. I thought there might have been. However, and they just started walking over, can we join you? That's how it all started.
Peter: I love it, and you mentioned coming out of the martial arts background, so a lot of our customers at Fringe have transitioned form martial arts to fitness or at least have a strong connection with martial arts. So what martial art were you in, and can you talk us through that transition a little bit?
David: I was in both karate and taekwondo. I stayed with taekwondo for a little bit because I also teach it at our community college here in Columbus. I stick with that, but from my preparation I kept the taekwondo at the college level. Martial arts isn't for everybody. I wanted to add something where I could help people out. You see it all the time at the beginning of the year everybody's gung-ho to work out and then things change. I just try to keep things interesting so that they can keep that all year round to make a bigger impact in their life by training them in the physical fitness than martial arts.
Peter: I love it. One thing that you mentioned just there was that martial arts isn't for everybody. Would you say that fitness is for everybody?
David: It's not for everybody. I think about the top 20 fitness trends that are out there you know, like yoga. Yoga's not for me, but it's actually in the top seven of the fitness trends. My daughter loves yoga, I mean I wouldn't say loves yoga, but she loves the aspect of yoga for her mobility than she does Olympic weightlifting. I believe there is something out there for everybody, and sometimes that's why I got into the tools that I've used, like when I use the steel mace we're not going all out with the steel mace because you can get hurt with that really easily. So it's kinda slow. We implement the stretching at the end with it, and so I like to take different parts of different fitness trends and try to incorporate it into our classes.
Peter: I love it. So you were talking about that a little bit, tell us a little bit about your programming methodology or how do you approach training with your clients?
David: Okay, so when I do my group atmosphere, not everybody has a full hour, and I understand that. Basically what I would do is when they come here, for the first half hour we will focus on constructing. We have basically we like to go head to toe. We don't stick with just shoulders, ankles, hips, we try to hit the whole body because sometimes the last second I have to change the workout up because there was something that usually normally on Tuesdays or Thursdays I usually have maybe eight people come. Last Thursday we had four people come so we had to change the workout, so we did it as a partner workout because we didn't have enough room. Usually within that first half hour that's when I get mobility, they work on some strength or a new technique. The second half hour is basically you know your HIIT programs, your circuits. Full out, sometimes we throw in an AMRAP wrap in there, but when it comes to the summer then it's a little bit different because I have my whole driveway. we do pints, we do everything.
Peter: I love it. Talk us through a little bit how you acquired your first few clients. I mean you had mentioned coming from a martial arts background, but how did you get your first three clients, and then how did you build from there?
David: So what I did was those parent's followed me when I left. The studio actually shut down out of the blue. Everybody showed up there on a Monday, and the guy decided that he no longer wanted to have a facility. I kept in touch with some of them because I did have a driveway and during the nights in Columbus you never know, I mean we have bipolar weather. One day it's 60 degrees, next day it's 20 degrees. So what I would actually do is send out a text to everybody saying, "We have a workout today." So I kept them within the loop. Then so they followed me there. Then when we moved into this house that we have here about six years ago, we had the garage, so I mean we went through a polar vortex here where it was ten degrees below zero and everybody still showed up to workout, and it just built on from there. They would tell somebody else. They would bring a family member. I had more of my neighbors come. Their kids got older so now they're coming. So it just spread by word of mouth.
Peter: I love it. How do you describe your culture within your gym?
David: We are a family and it got brought out last week when one of our members had just lost his mother to Alzheimer's, and to have everybody just show up. I mean some people changed their plans. Thursday's usually a slow night for us because of all the stuff that goes on within Columbus. Everybody dropped what they were doing just to be there for him and do a special workout for his mother. If someone is having a birthday party, everybody tries to do something. We see each other even outside of the garage, what we always call the Garage Grind, we see each other outside of that. We go get dinner together. We noticed that we have become more of a family than just people who will just train together. Any of them here, like when we take off for some of our Olympic weightlifting competitions for my daughter, they'll still run the class, one of the guys, but they want my other daughter, my littlest one who's 11 years old, they let her bark out the commands. They accept her as you know kind of like one of theirs.
Peter: I love to hear that. Cool. What else would you like to add?
David: It's something that I would love to see more people start doing is having that garage gym, and it's more of, if you've noticed, I mean I would love like for my daughter to start her own revolution. I like to see more communities get involved, and it doesn't even have to be there. Even daily walks, community walks. I love to see the fitness community start embracing things like that a little bit more.
Peter: Are you involved at all in the GoRuck community, because just what you said now is very interesting to me because I'm a little bit involved in GoRuck. One of the things that they're trying to do is get more people rucking together. A ruck at its most basic level could be like a weighted walk basically.
David: Oh no, I've heard about it. I think I've heard of mostly from the people that do crossfit, they talk about it. My daughter goes to a crossfit gym on Sundays to fine tune her Olympic weightlifting, and when she's there a lot of them will talk about the GoRuck. I just haven't looked into yet.
Peter: Got it. It was just interesting to me with what you were saying about you know more people kind of getting together and doing kind of community oriented things. That's pretty interesting and awesome. Cool. Well, David, so you had mentioned before that the best way for people to find you is at invokefitnessandwellness.com and again you're based in Columbus, Ohio.
Peter: Is there anything else you'd like to share with our audience?
David: No, that's it.
Peter: Awesome, well this has been a pleasure David, and thanks for spending a little bit of time with us, and thanks for sharing of your philosophies on you know fitness and life.
David: Thank you so much.
What’s your name? Cody Whittington
How old are you? 29
Do you have an IG handle or website you’d like linked? @CodyTrapWhittington
Tell us a little bit about yourself: I'm from Round Rock. I have a Bachelor's from Texas State, and a MBA from Concordia. While at Texas State I was going through depression, and a general feeling of being lost and hopeless. A therapist recommended exercise to pump some endorphins in me. This was right around the time Crossfit was becoming a sensation (2008-2009) in the Austin area. I found a Crossfit Gym near my parent’s house, and I was hooked. Even better when some old high school friends started their own Crossfit gym in Hutto (Shout out to Milestone Crossfit). That’s where I found the Crossfit community spirit, and have been involved with the Austin fitness scene since. I have done small competitions put on by local gyms like the Triple Threat Throwdown, Beards and Brawn, Monster Mash, and two years ago I trained and didn’t come last at the Hill Country Strongman Classic. Since then I have been at Travis County Strength, and my fiancée encouraged me to build a garage gym once we got into a house.
How would you describe your training style? I do a mixture of Crossfit with a heavy emphasis on PowerLifting. I enjoy heavy bag work so I throw that in for a cardio session.
How would you describe your fitness/strength level, currently? I’m feeling pretty good as I approach 30. I’ve been focused on increasing my strict press and have since big gains the past 8 weeks.
What are your fitness/strength goals? Drop to 185. (currently 198) Squat 350, Deadlift 450, Press 180. Complete a full Murph.
Describe your garage gym. Actually was motivated by one of Fringe’s posts about getting your hands on whatever equipment you can.
Who works out in your garage gym? I’m the primary user. I get my fiancée out there when she’s not swamped with grad work. On Friday’s my little sister shows up to work out. She has Jacobsen Syndrome, and it’s incredible what she can do out there.
Why did you build a garage gym? I built a garage gym to ensure I didn’t have an excuse to miss a workout. I’m a marketing consultant that works from home. Some days it is hard to get out of the house, brave Lamar traffic and get to the gym. Now I can simply walk out to the garage and get it done. Even better, I can get in some quick sessions. I’m stressed? Go hit some pull ups. Hips hurt from sitting around too much? Stretch out real quick. It’s beautiful, and my quality of life is better for it.
What’s your favorite piece of equipment in your garage? The squat rack. It’s versatile, and is the center of my work outs.
What piece of equipment was a waste? The steel maces… I had this crazy idea that I could learn on my own how to do all the weird stuff with them I’ve seen on Instagram. Hasn’t happened yet.
What’s the next piece of equipment you’re going to get? I need to upgrade my bench. It is rated at 200 lbs.. Total. I’m nearly 200 lbs. Therefore I’m letting Jesus take the wheel anytime I put weight on that bar.
Any dream piece of equipment? Power Cage. That would allow some more diverse supersets. An Airbike or Rower would be great, too.
How did you build your garage gym? One piece at time, just like the old Johnny Cash song. Some of it new, some of it Craig’s List.
Do you have any tips for anyone else looking to build a garage gym? Focus on the squat rack, and barbell. That is money well spent. Craig’s List has some great stuff, especially metal plates. I’d stay away from Play-it-Again Sports. For the prices, you may as well buy new. And make sure your garage gym makes you WANT to go out there and lift. Free it of clutter. Don’t allow it to be a temporary storage space for your significant other’s porcelain cat collection. It’s your space to do work, and have fun.
Peter: Hello. This is Peter from Fringe Sport, and I'm on the line today with Walter Finch of Kill It CrossFit. Walter's just up the road from us in Round Rock, Texas. Walter, what'd I miss in that very brief introduction?
Walter Finch: Sounds like you got it all.
Peter: Got it. So tell us a little bit about yourself, your background before coming to Kill It CrossFit.
Walter Finch: Before Kill It CrossFit, we were pretty much just your standard high school athlete, played a few sports. Football, basketball, and then I'd say about 6 years ago, doing the regular gym thing and then 6 years ago my wife told me about this thing called crossfit. I was like yeah you don't get a workout in about 5 or 10 minutes right? So I kind of blew her off. She was doing it in the garage, had some friends doing it and then one day I finally decide to join her and instantly loved it.
So we did that in the garage for a little bit and then one night she decided that we should actually open physical location and move out of the garage. That was three and a half years ago.
Peter: Wow. And were you training athletes in your garage or your neighbors or was it just you and your wife and then all of the sudden you said "hey I love this so much I want to do more of it?"
Walter Finch: Yes, the neighbors, friends and family pretty much anybody that felt like working out. Like-minded folks just working out.
Peter: And in those early days when you guys were just doing it out of your garage, how did you spread the word? Or how did more people-you know friends and family-how did they start working out with you?
Walter Finch: I believe it was just word of mouth and like Facebook posts that my wife would put up and our friends would see and be like "oh I want to come over." And then people in the neighborhood would see us working out in the garage or running up and down the street.
Peter: Awesome, that sounds great. So what did you do professionally? You had mentioned kind of collegiate athletics or something like that. So what were you doing professionally before you decided to open up?
Walter Finch: Yeah that was high school athletics. Before that professionally I am a paramedic for the city of Austin. So there is quite a bit of physical demand there so just kind of training with that. Did a little bit of training with our medical SWAT team that's physical training.
Peter: Got it. So how long ago did you affiliate Kill It?
Walter Finch: Three and a half years ago.
Peter: Awesome. And what was the process like there to go from being in the garage to having a full fledged affiliate with a location and all that?
Walter Finch: You know it was a little scary, a little exciting not knowing what's going to happen. The process with HQ CrossFit is actually fairly easy, we were also fortunate to have you guys in town. That made getting gear for the box a lot easier than I thought it would be. That was awesome. But yeah HQ was fairly simple, fairly straight forward. You get your level one and with the experience and the practice we already had it just grew from there.
Peter: Well I love hearing that about the gear, thanks for the kind words. How would you describe the culture of your box and your programming and training style?
Walter Finch: The culture of our box I feel is very family like, it's what people have described it as. We have, you name it, people from their sixties, to young teenagers in high school working out there. Everybody works out together, it's a friendly environment very laid back and relaxed environment. But when it's time to get after it, people push hard and do really well. I'd say our training, we really kind of try to do a little bit of everything. My wife has a gymnastics background, she did gymnastics competitively when she was younger. I was more in to the weights and so I think we do a pretty good blend of mixing those two together.
Peter: I love it. And just so some of our other listeners and readers know, Round Rock is a kind of a suburb of Texas - Dell computer is headquartered there. So how do you think being a family box like that plays in to the gymnastics side and different aspects of your box. Are people, are adults, training with their kids together or how does that work?
Walter Finch: Yeah we actually have quite a few families where the parents and kids train side by side. It kind of helps give a competitive edge - I like to say old guys rule. You know to teach the kids a thing or two. But yeah being a suburb and all of that the scaling really comes in to play with the different folks, how the older they are obviously has decrease some of the impact stuff. But with the younger kids you can really kind of push the envelope. We take that into consideration when we do our programming.
Peter: I love it. What do you think about your interaction with some of the other boxes in Round Rock and the Austin area? Can you describe the community feel there with different boxes?
Walter Finch: Oh man they are awesome. We have a lot of boxes in the greater Austin area and the ones that are close to us, we get along with pretty well. We show up to their competitions and our athletes that compete there. Troy from CrossFit Hutto had the Facebook group for the owners and there is really lots of positive interaction there also. We go out to support their athletes when they go to big comps also.
Peter: I love it, love to hear that. If there was one thing that you would say that your box or you guys do that's world class or really sets you apart, what would that one thing be?
Walter Finch: I would say our attention to detail. Both me and my wife and our coaches, we are all really big on fine tuning your movement and your form because we feel that's what's really going to take you to the next level. So if you are tired and you break down, you have that good foundation that will keep you moving and keep you injury free.
Peter: I love it, love to hear that. And actually as I age and get a little older ... I'd been doing high school and a little bit of collegiate athletics and then I did cross fit ... The older I get the more I think that form and attention to detail is super important.
Walter Finch: Absolutely.
Peter: So I interview a lot of different box owners. The next person I interview-I don't even know who's next on my calendar-what's one question you think I should be asking them?
Walter Finch: Shoot I don't know, sorry I wish I could help you.
Peter: No worries. Cool, well this has been really interesting for me, is there anything else you would like to add?
Walter Finch: No, not really. If you are in the Round Rock area, and you feel like getting a workout in, we have drop-in for free for current cross fit athletes. So come on by.
Peter: Awesome. I love it. I had been checking out your website before, killitcrossfit.com. Is that the best way for people to get a hold of you guys and to reach you?
Walter Finch: Yes sir. There's links to our contact stuff there - email, our phone and then our social media stuff is on there also.
Peter: I love it. Cool, awesome. Well it been a lot of fun talking to you and again this is Walter Finch from Kill It CrossFit in Round Rock, TX. Again Peter Keller having a great time. Thanks for your time Walter.
Walter Finch: Thanks Peter, have a good day.
Peter: A pleasure. And we're out.
What’s your name? Brad & Sarah Davis
How old are you? 34, 33
Tell us a little bit about yourself: We are an active couple with an active lifestyle. We try to be healthy most of the time, but also know how important it is to have a little fun, too... You Only Live Once! We have a 7 month old baby boy, and our first baby; our pup, Kona Bear. The gym was mostly like it is now before the baby, but has become even more valuable with our limited time. We are both Texas State grads and work in healthcare as a medical device rep (her) and practice administration consultant (him), so we see firsthand the effects that not treating your body with gratitude can have.
How would you describe your training style? A little bit of it all- Mostly crossfit style circuits: AMRAPs, EMOMs... but without the gymnastic elements. Also Olympic lifting, strength training, as well cardio days on our Spinner Blade with the help of the Peloton app.
How would you describe your fitness/strength level, currently? Although we are adjusting to having our BabyMan, and Sarah trying to get my pre-pregnancy strength back... we definitely consider ourselves on the fit side of average.
What are your fitness/strength goals? To always be moving! We both hope to never have any physical limitations that restrict our fun. We want to be the old people hitting the slopes, mountain biking, wakeboarding... It's important to us to be able to keep up with our son as he grows and to set a good example of what a positive, healthy and active lifestyle looks like. We strive to be good role models for him and want him to be proud of his mom and dad.
Describe your garage gym. Our happy place.
Who works out in your garage gym? Us... and Sarah occasionally trains friends or family members. As of recently the neighborhood kids have discovered our set up and have been trying to come by to get a pump in, too.
Why did you build a garage gym? We are both highly self motivated and realized how convenient it would be to have some equipment of our own. Fitness is our #1 hobby and we started looking at purchasing gym equipment as an investment into our hobby and ourselves.
What’s your favorite piece of equipment in your garage? The 2x3 strip mounted to the wall holds a dip station and landmine attachment, battle ropes, our Spinner Blade cycle bike... and of course our FringeSport squat rack!
What piece of equipment was a waste? We utilize everything in our gym. Currently the only wastes of space are items we've upgraded and haven't gotten around to selling gen one.
What’s the next piece of equipment you’re going to get? Stair stepper or combo stepper/elliptical
How did you build your garage gym? We started buying things about 5 years ago. We try to really research what we buy and wait for good sales so we are making smart investments.
Do you have any tips for anyone else looking to build a garage gym? Do it! It's a great investment in yourself and your health. Really think about what workouts you like to do and research your equipment. Be prepared to be patient for sales... act quickly when you see a good deal!