Amrap Mindset Blog and Toolkit

Once upon a time, I was a girl. I struggled with where I fit in. Boys made fun of me because I was a tomboy — more focused on school and sports than on having the cutest outfits or perfectly styled hair. But I knew I belonged in sports. I felt strong, capable, and confident — not just when I was competing, but when I was putting in the extra time to develop my skill. My dad was a football coach. My mom owned her own business. I spent a lot of time with my dad — on the field, in his office, and in the weight room. I felt comfortable in those male-dominated spaces. Maybe because no one dared mess with the coach’s daughter, but more so because I was welcomed and educated there. (Maybe others remember it differently — but this is my story.) Both of my parents were active and encouraged me to be too. Through elementary and middle school, I had close friends, but my focus was academics and athletics. Even with support, early exposure, and success in school and sport — I still struggled with confidence. Which is normal. I felt different. I was always looking for a mentor, a role model — just one person who reminded me of me. Someone who loved sport, leaned tomboyish, but still had a bit of a girly side. Not to sound cocky, but I wanted to see myself in someone else. Today, girls have far more access to role models, content, and connection. Sometimes too much. But when I was growing up, that didn’t exist. I often felt alone. My parents were incredible. I had teachers I still think about to this day. But none of them had a path like mine. Then came 1995. It was the first time I experienced women’s college basketball — UConn, Tennessee, Stanford, and Georgia. I was enamored. That weekend changed my life. These women were like me. They were strong. They were skilled. They were committed. And they were seen. That year, UConn went 35–0 and won their first national championship by defeating Tennessee in the title game. It also explains my lifelong loyalty to the Huskies. It’s hard to put into words what that moment meant to me. It was like Harry Potter finding his wand — a spark, a fit, a this is where I belong kind of moment. That’s how it felt for me. Like something unlocked. Since then, I’ve had incredible experiences as a player, a coach, and a human being lucky enough to work with others in and beyond sport. I don’t claim to be a role model. But I do believe I have a purpose: To help others — especially girls — build the confidence to find their spark. It may not be on a court, in a studio, or inside a weight room. But if they start developing confidence now — mentally, physically, emotionally — they’ll be ready when they discover their passion or purpose. I also understand that I can’t help everyone experience that moment where it just clicks — but if I can help even one girl gain the confidence to pursue her passion, or simply walk into any environment with her head held high, I know that will create a ripple effect. We’ll never truly know the full impact of our actions. Our experiences and encouragement reach further than we can ever measure. The 1995 UConn women’s basketball team and coaching staff have no idea I exist (although I did have the pleasure of meeting Rebecca Lobo — and if you play basketball, go watch her highlights). Still, the impact those young women and those coaches continue to have on me — 30+ years later — is invaluable. 📊 The Why Behind the Work Research continues to back up what I’ve lived and witnessed: 👧 1 in 3 girls drops out of sport during adolescence, compared to 1 in 10 boys. (Women’s Sports Foundation, 2022) 🤯 Girls are 2x more likely than boys to report low self-confidence by age 14. (Confidence Code for Girls, 2018) 💬 75% of girls say they wish they had more female role models in sports and leadership positions. 💪 Girls who play sports are more likely to have higher self-esteem, graduate from college, and become leaders in the workplace. (EY Women Athletes Business Network, 2018) 🧠💪💚 Why We Focus on the Whole Girl Strong. Capable. Confident. is built on three pillars: physical, mental, and emotional development — because girls deserve more than just drills and pep talks. They deserve tools to grow as whole people. Physical: Girls who are active are 1.5x more likely to report high self-esteem and body confidence. (Women’s Sports Foundation, 2020) Mental: Mental skills like goal setting and visualization reduce performance anxiety and build focus. (Birrer & Morgan, 2010) Emotional: Programs that develop emotional literacy improve resilience, empathy, and long-term well-being. (CASEL, 2019) SCC isn’t just about sport — it’s about developing the whole self. Confidence isn’t something girls either have or don’t have — it’s something they build. Through exposure. Through experience. Through examples. That’s why Strong. Capable. Confident. isn’t just a program. It’s a starting point. Let’s give them the space, support, and skill development they need to thrive — wherever their spark takes them.

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.