Amrap Mindset Blog and Toolkit

I’m going to be very straight forward here and tell you that planning or waiting for the perfect time in your crazy, busy life to be the fittest version of yourself will never happen. It won’t happen when your geriatric dog finally dies, your kids move out of the nest, or even if you’re a 20-something year old in the prime of your life spending all your waking hours in the gym like I used to. Because as you know, nothing is perfect... and that’s okay. My own current motivation for getting into the best shape of my life is to keep up with a father of 5, who kicks my butt in workouts all the time. Everybody has their own reasons for getting into better shape, but mine is simply to beat Joe Moro. I’ve never told him this, but I have the utmost respect for his level of fitness and all the things he does on a daily basis that come with being a business owner and parent (you too Hali). I want to achieve an elite level of fitness that he has also achieved. And I know I should never compare myself to others, but I’m human and can’t help my nature. Personally, my fitness journey has been a rollercoaster. When I finished college, I was right around 175 pounds during all the Covid shut downs in 2020. Within a few months, just before I joined AMRAP Method in October 2020, I weighed 155 pounds because I starved my body and didn’t want to get fat during Covid (super unhealthy, I know). Then just 1 year later I was up to 228 pounds. Of those 73 pounds I gained within a year, 50 of it was put on in only 5 months (also super unhealthy). During this time I worked with 2 nutrition coaches paying $150/month. Reflecting back, the first coach did not fully understand my workout regimen or my goals at the time, but I still followed her advice and started eating a lot more food than I had been because I wanted to gain weight in order to be stronger. I did accomplish what I set out to do, however, more than half of that weight I gained was body fat. After a few months of working with the first nutrition coach, I wanted to lean out because I didn’t like what I saw in the mirror anymore. I got put in contact with an online nutrition coach, who sent me multiple different meal plans, macronutrient calculations, and times to get on the phone and talk. I dreaded making that phone call with him and was happy that he never called me. Instead, I would just text him screenshots of my food logs on an app followed by diet adjustments to eat less calories each week. After 2 months of inconsistent progress, we stopped communicating altogether, a.k.a. we ghosted each other. I wasn’t happy with my progress, or lack thereof, until certain lifestyle habits changed. I got out of unhealthy relationships, began eating intuitively (no more macro counting), stopped distracting myself from instant gratification such as screen time, and redirected from doing my own workout programming to doing class workouts again. The results I was getting weren’t noticeable to me until a member taking my weekend class mentioned that my face was looking less puffy. I was surprised because the whole time I was looking for changes in my waist and stomach, definitely not my facial features. And before you know it, my body scans were starting to reflect what other people were telling me. It was so satisfying to see the downward trend of body fat plotted out on a graph week after week, but from bird’s eye perspective during this 1.5 year timeline, my InBody graphs looked more like a rollercoaster than a steady line going up or down. I learned from my personal experience that is rollercoaster healthier and more realistic because my progress won’t always be linear. I know that I will get probably sick again, go on a vacation, children’s needs come first, or just need a mental break. Things will come up in life that prevent me from getting to the gym. But that won’t stop the other aspects of my life that I can control and help to keep me fit.. what I choose to feed myself, good sleep hygiene, and an active lifestyle. Currently in my present life I would still consider my fitness journey to be a rollercoaster. I started a new full-time job where I am more sedentary and has easy access to treats in the office that does not bode well. Self discipline will only get me so far, but building habits over time will help prevent giving in to the cravings. And even if I do “cave in” and have a treat, I know my fitness and lifestyle is flexible enough to indulge every once in awhile. It is commonly viewed that living a fit lifestyle has to be strict, but being fit and living it in action will grant you the freedom for so many things you never thought in life. I would love for you to join me in becoming the fittest you yet. Some things I have recently been incorporating into my life to be the fittest version of myself possible include: taking the stairs in my apartment complex, stretching/getting my steps in at work during my break, salads before dinner, avoiding the office containing treats, consciously drinking water throughout the day, and consistently having protein shakes after workouts. Nothing in life is guaranteed, however, I can almost 100% guarantee that if you go to an AMRAP class, you will be glad that you worked out that day. -Coach Spencer Rittmann

The CrossFit Open: Why Our Gym Does It Differently By: Micah Martin Photo Credits: Micah Martin, Caffeinated Lense Photography At our gym, the CrossFit Open isn’t just about competition, it's about community, growth, and shared achievement. This year, we had an incredible turnout, and it wasn’t just the numbers that made it special, it was the energy, support, and unity that filled the space every week. Why We Do the CrossFit Open For us, the Open isn’t just a test of fitness; it’s a celebration of progress. Each year, athletes of all levels from beginners, to seasoned CrossFitters, come together to push themselves beyond what they thought possible. It’s not about leaderboard rankings; it’s about stepping outside your comfort zone, surprising yourself, and celebrating those victories alongside others who are doing the same. Our gym thrives on the idea that fitness is better when you’re surrounded by people who genuinely want to see you succeed. That’s why we emphasize family and connection. During the Open, you’ll see people cheering each other on, sharing high fives after tough workouts, and celebrating PRs like they’re their own. What Sets Us Apart Our focus isn’t solely on competition, it’s on personal growth. Whether you're striving to hit a new skill, improve your endurance, or just show up consistently, the Open becomes a powerful motivator. By the end of the three weeks, you'll not only feel stronger physically but also mentally, proving to yourself that you can take on hard things. How You Could Benefit Next Year Participating in the Open is more than just signing up for a workout, it’s an opportunity to connect, challenge yourself, and grow. For newcomers, it's an ideal way to break through self-doubt and feel the power of a supportive community. For experienced athletes, it's a chance to refine skills and push past previous limits. If you’re on the fence about joining next year, know this: You don’t have to be elite to participate, you just have to be willing to show up and give your best. And when you do, you’ll find yourself surrounded by people who are ready to cheer you on, every step of the way. The Open is special at our gym because it’s not just about fitness, it’s about family, friendships, and showing yourself what you’re capable of. And that’s something you don’t want to miss.