CrossFit Allen

CrossFit Allen is a fitness training facility that offers group classes and personal training for all levels. Includes kids area and climate controlled.

Ohana means family and family means nobody gets left behind 🌺 💪🏼 🏋🏼‍♂️#crossfitallen #crossfitfamily #strongertogether

Athlete Spotlight: Cory Dorzek

Where are you from?
Cory: Shawville, Quebec, Canada.

How long have you been doing CrossFit?
Cory: ~5-years.

Why do you do CrossFit?
Cory: Too many reasons to list them all; however, a few of the top reasons are: for my mental and physical wellness, for fun, for the opportunity to learn and the chance to compete.

What do you like most about CrossFit?
Cory: It is difficult to pick just one, but camaraderie was the first thing that came to mind.

How has CrossFit changed you?
Cory: It’s made me a more well-rounded athlete and a better person overall.

What has surprised you the most since you started CrossFit?
Cory: How much it has helped me outside of the gym. In particular, CrossFit has helped me be a better leader by strengthening my mental fortitude and teaching me the importance of celebrating big and small accomplishments. It has also helped teach me not to dwell on mistakes, but remember the lesson.

What is your favorite movement/lift? Or, when you see this in the WOD, you get excited….
Cory: I don’t have a favorite movement, but I love a good challenge. The more difficult the workout, the more excited I am to take on the test.

What is your least favorite movement/lift? Or, when you see this in the WOD, you groan….
Cory: I have many movements/lifts that require significant improvement (huge understatement); however, one in particular, the squat snatch, always gives me chills.

What do you like about CrossFit Allen?
Cory: That’s easy, the community.

Who is your CrossFit idol, or who do you most want to be like?
Cory: I like the Canadian, Brent Fikowski or Chris Brooks, Level 1 CrossFit Trainer - aka "Shooter"

What would you like to accomplish in CrossFit (move/lift/gymnastics/etc.) this year?
Cory: I have my sights set on stringing together bar muscle-ups.

What is one thing most people don’t know about you?
Cory: I love to ride motorcycles, but my Wife won’t let me (because she loves me).

Is there a piece of CrossFit equipment (knee sleeves, grips, etc.) that you can’t live without?
Cory: My Nalgene Water Bottle, it’s my version of Linus’ security blanket.

What advice would you give to someone considering CrossFit or a beginner?
Cory: Work hard, lift smart and have fun!

Constantly varied 🤷🏼‍♀️🦵🏼🕺🏿💃🏼

Athlete Spotlight: Mercy Demisse

How long have you been doing CrossFit?
Mercy: Since Nov 2018

Why do you do CrossFit?
Mercy: I have always wanted to improve my fitness, but I wasn't able to stick to any workout plan. Crossfit makes working out very enjoyable for me and I always leave the gym feeling great.

What do you like most about CrossFit?
Mercy: The metcon is my favorite. I love how it's different every day. I also like having the coaches and working out together with other athletes too.

How has CrossFit changed you?
Mercy: My fitness level and health have improved significantly. I used to catch cold and get sinus infections often, I use to run out of breath every time I took the stairs. That all has changed now. I am healthier and fitter than I ever was.

What has surprised you the most since you started CrossFit?
Mercy: I am surprised with how well the Crossfit workout plan works. At first it looked like it was only intended for athletes who are fit. It was a nice to see how each work out can be scaled for every level athlete. I am happy with how my body responded to it and It is very exciting to see my progress.

What is your favorite movement/lift? Or, when you see this in the WOD, you get excited….
Mercy: I like burpees.

What is your least favorite movement/lift? Or, when you see this in the WOD, you groan….
Mercy: Thrusters.

What do you like about CrossFit Allen?
Mercy: I like the community and I like that it’s close to where I live.

Who is your CrossFit idol, or who do you most want to be like?
Mercy: Maribel.

What would you like to accomplish in CrossFit (move/lift/gymnastics/etc.) this year?
Mercy: A pull-up.

What is one thing most people don’t know about you?
Mercy: hmm, there is a lot :) let me pass on this one

Is there a piece of CrossFit equipment (knee sleeves, grips, etc.) that you can’t live without?
Mercy: Chalk

Why do we call you Mercy?
Mercy: My name means Mercy.

What advice would you give to someone considering CrossFit or a beginner?
Mercy: You don't have to be fit to start Crossfit. Yes, there are some super fit athletes, but everyone is welcome and cheered for during the workouts.

Kids Fit Camp June 17th-Aug 2nd Mondays and Wednesdays 10:30am-11:30am
Kids 6-13
SIGN UP NOW!! https://crossfitallen.com/crossfit-kids-classes/

You guys asked for a later class time this summer so..here it is! Now you can sleep in and still get your workout in. 😉 Looking forward to record attendance at the gym. No pressure🤣

Monday and Wednesday only!

What I really want most is that cookie 🙈Clearly discipline is an issue. 🤦‍♀️

I recently read that researchers have begun to call Alzheimer’s disease “type 3 diabetes”..June is Alzheimer’s & Brain Awareness Month — an opportunity to learn more about the brain, and share the fact that Alzheimer’s disease and other dementias are one of the leading public health issues. No one is immune from Alzheimer’s, but this disproportionately affects women 2/3 more in the US.

If Alzheimer’s or Dementia runs in your family..please understand how important your diet is for prevention.

Alzheimer’s is a disease for which there is no cure.

Many times we make changes in our diets to lose weight but we should be making those changes to protect our health. Know why you are choosing a certain diet. The principals are all the same-eat more leafy greens, avoid sugar, processed foods, fried food, etc... Ask yourself the “WHY” and you will kill two birds with one stone. Win-Win!

@shannonmatercoaches
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#alzheimers #alzheimersawareness #brainhealth

June challenge is up! Let’s do it!

Thanks ☀️

Way to go @jakefriemel 💪🏼🏋🏼‍♀️

[06/01/19]   Summer has arrived!! The Fit Kids Camp starts on June 17th and runs thru Aug 5th (with a wk off for July 4th). Please contact us to get your child signed up. Classes will be Mondays and Wednesdays 10:30-11:30. It cost $85 for the full 6wk program.

What is your favorite oil to cook with? It can be hard to get away from the one or two you are comfortable with but they all have different benefits and can improve your cooking so
know your oils and their smoking point! 🔥 .
@meowmeix
First off, what is a “smoke point”? The smoke point is the temperature at which an oil starts to undergo what’s called “lipidperoxidation” and becomes rancid. That’s why it’s important to pay attention to an oil’s smoke point when cooking or baking. It is also a common misconception that you can’t sauté with olive oil. You definitely can but it would be best to use it at low to medium heats.
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Below is a list of some of the good oils, benefits and heat toleration:
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Avocado oil - great for high heats, good source of lutein, increases absorption of carotenoids.
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Coconut oil (virgin) - great for low to medium heats, great source of MCTs
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Walnut oil - great for low to medium heats, good source of omega-3s
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Ghee butter - great for high heats, contains vitamin A, E & K.
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Olive oil - great for low to medium heats, rich in polyphenols, great source of monounsaturated fat.
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Minimize the use of these oils:
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Soybean oil - shown in many studies to be highly inflammatory (due to high omega 6 saturation levels). Over 90% of soy is GMO = more pesticides. .
Canola oil - uses a synthetic chemical extraction methods, bleaching, and deodorizing.
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Hydrogenated vegetable oils - high trans fat, inflammatory, impairs endothelial function, increase risk for cardiovascular disease
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My personal go-tos are olive oil, avocado, coconut and ghee! What are your favorites? Try something new this week. Experiment and let me know how it went.
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[email protected]
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#mealprep #healthyfats #foodprep #paleofood #mealplan #mealprepsunday #mealprepping #macros #walnut #mealprepmonday #nutrition #cleaneating #flexibledieting #avocado #cleaneats #fitfood #oliveoil #ghee #paleo #healthyeating #realfood #weightloss

We are exploring new class times this summer. Let us know if you are interested and what days you prefer. Looking forward to getting your feedback. 😊

Sugar is one of the hardest things to get under control. Here’s a peek at how quickly it adds up. Every gram counts!

Thanks @meowmeix for the photo.

#nutritioncoach #sugaraddictionisreal #healthydrinks #strongertogether

Happy Tuesday! Meal prepping can be a pain in the a**! However, so worth it once it’s sitting in your fridge ready to GO and you don’t have to think about another meal the eat of the week. Here are some pics of my fridge and a few things I made for the week, along with a few of my favorite ingredients. Hopefully, I will post the actual recipes very soon.

P.S. Yes, I know I’m OCD about my fridge and I have BIG time issues🙈 In my next life, I’m going to own a boutique grocery store or maybe we need one inside the gym!

@shannonmatercoaches
#mealprep #nutritioncoach #wellness #healthyfood

We have a limited quantity on these amazing Murph shirts. First come, first serve. We aren’t pre-selling or taking orders so get there early, support your community and buy a dang shirt bc you’ll regret it. They are super soft😍

Athlete Spotlight: Tatiana Guerrero-LeFort

How long have you been doing CrossFit?
Tatiana: Two and a half years!

Why do you do CrossFit?
Tatiana: To regain strength and avoid injuries. It has also become a great way to maintain my mental health (I feel the best after finishing a hard workout).

What do you like most about CrossFit?
Tatiana: The challenge. I believe that achieving something difficult provides you with a great sense of accomplishment.

How did you get started in CrossFit?
Tatiana: I realized that I was not recovering well after long runs and was losing muscle (oh, the joys of 40+). During summer of 2016 I tore my Achilles tendon and shortly after that I re-injured my lower back. I decided it was time to re-think my workout routine and after some research decided to try CrossFit. Walked into the gym in January and signed for 4 months, I knew it would be hard and I figured that if I paid up front, I would be less likely to quit.

How has CrossFit changed you?
Tatiana: It fixed me! At the beginning I scaled down everything, but 6 months later my Achilles tendon healed and I saw improvement on my posture. A year later I noticed I was getting stronger, two years later I registered a great time on a 5k (23 min) a result I haven't seen since my 20's. And best of all, I am back running half marathons!

What has surprised you the most since you started CrossFit?
Tatiana: That I can re-train my muscle memory. I have always been uncoordinated (should have seem my attempt at aerobics in the 80's) but I was jumping of joy when I got my first kipping pull-up and my first 5 double-unders in a row!

What is your favorite movement/lift (other than running)? Or, when you see this in the WOD, you get excited….
Tatiana: I am yet to get to the point of excitement for a particular movement, but I can say that since I improved my grip strength, I enjoy kettlebell swings, deadlifts and cleans.

What is your least favorite movement/lift? Or, when you see this in the WOD, you groan….
Tatiana: Definitely burpees!!!

What do you like about CrossFit Allen?
Tatiana: The people! Every morning I look forward to the healthy competition and encouragement that everyone provides. It charges me with positive energy for the rest of the day.

Who is your CrossFit idol, or who do you most want to be like?
Tatiana: Alix! I tell her I want to be like her when I grow up!

What would you like to accomplish in CrossFit (move/lift/gymnastics/etc.) this year?
Tatiana:
My goals for this year are
1. mastering the double-unders and
2. the snatch (to me is the hardest)

What is one thing most people don’t know about you?
Tatiana: In University I used to drive a Yamaha DT 175cc motorbike and was a bit of a hippie... a nerdy hippie that is.

Is there a piece of CrossFit equipment (knee sleeves, grips, etc.) that you can’t live without?
Tatiana: Just recently I discovered knee sleeves! Love them.

What advice would you give to someone considering CrossFit or a beginner?
Tatiana: Just do you. As a beginner is so easy to be intimidated by the complex movements and the weight other people add to their bars, just worry about your own workout and your own PRs.

Where are you from?
Tatiana: I was born and raised in Queretaro, Mexico, moved to Houston for graduate school, then to Canada, Czech Republic, California and now in TX since 2016. So, I guess you could say I am a bit of a nomad.

How many half-marathons have you ran?
Tatiana: My sweet spot is the half marathon (my best time is 1:53 min), I run two a year (spring and fall). During the week, I run 10 to 12 km every Thursday and 5k on Sundays. I have only done one 40 km race and it took all my will power to keep focused for 4 hours!

What do you do with your time when you are not at CrossFit?
Tatiana: I stay busy with family chores and my daughters' Judo competitions (lots of traveling). I enjoy reading about history and new developments in science. I stopped working on research 6 years ago, but I guess I haven't stopped learning.

Anything else you’d like to include?
Tatiana: I have to say how much I appreciate everyone’s' efforts in creating a safe and welcoming environment at the gym.

It’s almost Murph time and I have received a lot of questions about what to eat before and after the Murph. There is nothing worse than feeling like you are not fully charged and energized before a workout. Here are a few suggestions to help you rock the workout.
1. Don’t eat unfamiliar foods. This isn’t a time to try new things.
2. Drink water and take a rest day.
3. Eat clean and avoid a lot of ruffage or foods with a ton of salt. Also, stay away from pizza, fried food, processed food and spicy food. We don’t need long lines at the bathroom Monday.🙈
4. No alcohol! Not even a half of a glass of 🍷 🤦‍♀️ Reach out to me @shannonmatercoaches if you have any questions. Good luck!

Athlete Spotlight: Jim Dodd

How long have you been doing CrossFit?
Jim: 2 yrs 3 months

Why do you do CrossFit?
Jim: To challenge and develop myself mentally and physically.

What do you like most about CrossFit?
Jim: The variety, the people, the coaches, the challenge.

How has CrossFit changed you?
Jim: I am stronger, healthier, and I have more connections to other people in the community.

What has surprised you the most since you started CrossFit?
Jim: How much I enjoy it. I've been a gym enthusiast before, but crossfit is my outlet and I find myself trying to arrange my day to make sure I can get to a class.

What is your favorite movement/lift? Or, when you see this in the WOD, you get excited….
Jim: I like pull ups, cleans, and running. They are my favorites.

What is your least favorite movement/lift? Or, when you see this in the WOD, you groan….
Jim: Thrusters and OHS are tough for me and probably my least favorite moves.

What do you like about CrossFit Allen?
Jim: The people. It is a family. I look forward to seeing everyone at the box.

Who is your CrossFit idol, or who do you most want to be like?
Jim: SUNSHINE...Her name says it all. I love her personality, creativity and attitude. It's inspiring.

What would you like to accomplish in CrossFit (move/lift/gymnastics/etc.) this year?
Jim: Wow...so many things i can improve. Snatch is one of my most frustrating lifts, so i'd like to get much more comfortable and consistent with it.

What is one thing most people don’t know about you?
Jim: I was a country music DJ when i was 15.

Is there a piece of CrossFit equipment (knee sleeves, grips, etc.) that you can’t live without?
Jim: Well, i was an early trend setter with the fit four gloves, so i'd say they are a go to for me. I know Mark is still envious of my fashion sense.

What advice would you give to someone considering CrossFit or a beginner?
Jim: Leave your ego at the door. Don't worry about what you can lift, how much, how many, etc, just show up every day and watch how you improve. We've created a safe environment where people want to see you succeed, so embrace it and enjoy the journey!!

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Weightlifting Training Cycle

Location

Telephone

Address


190 E. Stacy Road #1330
Allen, TX
75002

Opening Hours

Monday 16:00 - 20:00
Monday 05:15 - 13:00
Tuesday 16:00 - 20:00
Tuesday 05:15 - 10:30
Wednesday 16:00 - 20:00
Wednesday 05:15 - 13:00
Thursday 16:00 - 20:00
Thursday 05:15 - 10:30
Friday 16:00 - 19:00
Friday 05:15 - 10:30
Saturday 09:00 - 11:00
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