Gym Blog

Explore our blog for general lifestyle and fitness tips based around the methodology and philosophy of CrossFit, plus gym updates and more!

By Eric Karls January 3, 2025
8-25-20 1 part alcohol, 3 parts water. The disinfecting spray bottles we use at the gym were low the other day and I filled them. While doing so, I noticed the date on the old milk jug I use to mix the solution, 08-25-20, and then one-by-one I fill the tiny spray bottles. For the past 4 years, I’ve mixed this same solution, filled the same bottles, and then repeated about every 2 weeks. I’ve mopped the floors hundreds of times, vacuumed just as many. I’ve made sure the frig is stocked with drinks, kept the bathrooms cleans, restocked toilet paper and taken the towels home to wash. I’ve cleaned the windows, wiped off the mirrors, restocked the cleaning supplies, repaired holes in the wall, wiped down dirty equipment, and dusted the rowers and bikes. I’ve repaired countless broken items, ordered new ones, refilled chalked buckets, and ordered shirts and protein. I’ve removed old ceiling insultation, installed, moved, and reinstalled Big Ass Fans, I’ve laid 6000 sq. ft. of rubber flooring, I’ve replaced a garage door spring, I’ve installed a gas force heater, torn down walls, built a locker room, torn down a locker room, painted walls, refinished floors, and unclogged toilets. I’ve taken out countless bags of garbage, cleaned parking lots, hung TVs, and mounted pictures. I’ve erected rigs, installed pull up bars, hung ropes and rings, and then moved them all hundreds of times. I’ve left my house at 5am and returned at 7pm. I’ve had countless sleepless nights, anxiety over bills, and worried about everything. I’ve also gotten to meet new people and make new friends. Friends of every size, shape, color, believe, and background. I’ve gotten support and encouragement through tough workouts. I’ve gotten to laugh till it hurts, gotten my heart filled, and been made to feel special. I’ve gotten support of my wife and family and been helped with every task written above. I’ve been surrounded by unbelievable coaches and witnessed unbelievable athletes. I’ve been told I’m doing a great job, to keep going, and that everything will be OK. I’ve seen people lose weight, gain muscle, become more confident, and do things they never thought they could. I’ve celebrated victories, learned lessons, and become stronger physically and mentally. I’ve seen people give for no reason, love big, and show up when they didn’t want to. This gym continues to give more than its asks for and I feel like the luckiest person alive!
By Eric Karls December 4, 2024
What is CrossFit – Constantly varied functional movements performed at high intensity. “I don’t know what that really means, but I’ve seen CrossFit and it looks intense.” Intensity is what makes CrossFit different and where it gets its results, but there are two important things to know. “High” doesn’t mean “maximum” and intensity is relative to each individual. So yes, the intensity is high, but it will be high in relation to each individual’s fitness level. So everyone can do it. “The needs of an Olympic athlete and our grandparents differ by degree, not kind.” ~Greg Glassman, Founder of CrossFit “I’d love to try CrossFit, but I need to get in shape before I do.” Everyone at CrossFit Conductor starts with a free intro session where they come talk to a coach and make a plan. This typically starts with 4 one-on-one session which we call OnRamp. In these sessions, people become familiar with many of the movements utilized in CrossFit, feel what the flow of a group class will be like, and get eased into the appropriate amount of intensity. Many people also start with Nutrition Coaching and start creating a new customized and sustainable way of eating that will support activity, but not excess body weight. After the completion of OnRamp, group CrossFit Classes start. From here, the goal is to create consistency which is made easier by being surrounded by a group of support individuals who are all on the same path towards better health and fitness. Alongside the BEST coaches in the business, each member has one task, just show up, we’ll help take care of rest. “I love CrossFit, it keeps me in business.” ~Every Physical Therapist not doing CrossFit Yes, with any activity beyond sitting on the coach, comes the risk of physical injury. We believe that risk is far outweighed by the risks associated with continuing to sit on that coach. Type 2 diabetes and cardiovascular disease are both in the leading causes of death each year in the US and both are 100% preventable. CrossFit isn’t what you should be afraid of. What will happen if you don’t do CrossFit should be a far greater fear! “I have bad (fill in the blank) and my doctor told me not (fill in the blank).” Step One: Find a new doctor, preferably one that does CrossFit and knows the dangers of a sedentary lifestyle. Step Two: Know that every CrossFit workout is scalable and the coaches are there to help you work around any limitations. “I’m nervous I won’t be able to do it or I’ll be the worst person in class.” Being nervous is expected and you should be nervous, you’re trying something new and exciting! There hasn’t been one single person who has walked through the doors of CrossFit Conductor and was told they couldn’t be helped. We know we look like the most intimidating place from the parking lot, but all we ask is that you put your big girl/boy panties on, walk through that door one time, and see we are the most welcoming gym you will ever come to. GOOGLE REVIEWS “CrossFit Conductor has a wonderful set up with really nice equipment. The class was run very efficiently and the coach was knowledgeable and able to help people of ever skill level. The community there is positive and encouraging.” “Great staff and completely encouraging community. Highly recommend!” “Great place with a great atmosphere to push each other and enjoy each workout.” “I like what I’m currently doing and my trainer Bryce really knows what’s best for me.” The definition of insanity is doing the same thing over and over again and expecting different results. You like Bryce because he listens to your bullshit and lets you decide what to do. If you’re ready to get actual results, change your nutrition, and stop wasting your time and money, sign up for a FREE INTRO SESSION. Bring Bryce too!!! In Strength, Eric Karls, M.Ed. CrossFit Conductor Chief Awesomeness Engineer CrossFit Level 3 Certified Trainer
By Eric Karls November 20, 2024
Maybe Convenience Isn't Always A Good Thing
By Eric Karls November 13, 2024
No Plan, No Problem
By Eric Karls November 6, 2024
The Evolution of the Health/Fitness Revolution
By Eric Karls October 30, 2024
Doing the Same Thing Over and Over Again
By Eric Karls October 23, 2024
Change The World
By Eric Karls October 19, 2024
75 hard - 7 day hot take
By Eric Karls September 25, 2024
There is a small group of us who will be starting “75 HARD” on October 1 st . A mental toughness challenge that spans 75 consecutive days and consist of the following each day: 1. Follow Nutrition Plan – Goal must be some sort of physical improvement. 2. Two – 45 minute workouts, one outdoors. 3. No Alcohol, No Cheat Meals. 4. Drink 1 Gallon of Water. 5. Read 10 Pages. I’ve been intrigued by this challenge for a long time due to wanting to make myself a stronger person, both physically and mentally. I have a very grandiose vision of my future self and I figure in order for me to pull it off, I’m going to have to be the best version of myself at all times. Adopting these habits will give me the discipline and organization I need to do so. With that said, I have contemplated giving up alcohol for years. I figure, if I want to be my best throughout a day, drinking the night before isn’t going to help in anyway. The typical routine I tend to fall in is 1-2 glasses of wine a night, a few days during the week and then anywhere from 3-5 drinks Friday through Sunday. I tell myself during the week it is a good way to relax after a long day and then the weekends are a reward for a hard week’s work put in. I never drink to excess, so justifying it is easy. It also helps that this is the routine of many people, so it must be OK. So, giving up alcohol remains just a thought, oh, and I really didn’t want to do it, I enjoy drinking and I’m good at it. This all helps keeping quitting to just a thought. Another routine that I used to be committed to was read at least 10 pages a day. I have been giving myself the excuse that I have been too busy lately and not reading isn’t a big deal. Our mere existence should be looked at as a gift and the ability to acquire knowledge is a gift within that gift. We are required to do so in the first part of our lives and then we finish school and for many of us, the pursuit of knowledge ends. I see not continuing as an expression of not appreciating the gift. While renewing my appreciation of that gift, I came across 2 passages in separate books that stuck with me. (1) “You are only limited by self-imposed beliefs and ideals. God does not limit you-you limit yourself by immature and undisciplined thinking.” ~Above All Else, Greg Amundson (2) “In its ability to provide short-term relief from depression, dreaming about the future works much like acoping mechanisms that help people deal with extreme pain. Thought processes and behaviors such as denying a problem’s existence or losing oneself in drinking or other drugs have been shown to engender more depression as time goes on. People fall into passivity and don’t actually do much about the cause of their pain; over time, it wears on their mood. Yet short-term alleviation of depression is no insignificant thing. ~Rethinking Positive Thinking, Gabriele Oettingen # 1 Made me realize I make excuses or justifications for myself. The problem is then I justify not making changes or taking action which leads to me not progressing. Not progressing leads to frustration and anxiety about reaching the end of my life and realizing I just went through the motions and did not use the gifts God gave me to their fullest potential. We do not regret the things we do in life; we regret the things we don’t do. #2 Even though my drinking is not in excess, or anything outside of social norms, it is acting like “a death by a thousand cuts”. I deal with stress and anxiety about the future with tiny band-aids. A drink covers the bleeding, but does not stop it. In fact, over time, I find myself with thousands of cuts, all needing band-aids. Covering up the stress and anxiety which then leads to bouts of depression, and if you’ve ever dealt with that, it’s no fun. It’s no fun for you and its definitely no fun for loved ones, they tend to get the worst of it. “The ONLY way out is through” Now the decision is easy. Change my thinking, create new habits, and stop making excuses. If I truly want the things I say I want, then hard things need to be done. What are you using as band-aids? Alcohol? Drugs? Food? Relationships? Exercise? Porn? Gossip? Social Media? World Situations? Respond back and let me know. If I can help in anyway, I will. Also, sometimes it helps just to know you are not the only one and talking to someone can be super powerful. *Disclaimer* I’m not going to tell you what you want to hear, I’m going to tell you what you need to hear. Quit listening to the people who tell you this is just a “season”, the ones that let you get away with your bullshit excuses. They say this because they are afraid to hurt your feelings or even worse, it’s their way of justifying their own excuses or coping mechanisms. This advice is for the people who are ready for it. Those that just got butt hurt, I’m sorry, enjoy your “season”, winter is coming. “The ONLY way out is through, The only way through is TOGETHER.” In Strength, Eric Karls CrossFit Conductor Chief Awesomeness Engineer CrossF i t Level 3 Certified Trainer (859) 494-9119
SHOW MORE

Get On the path to
lifelong health & fitness

We're ready to help you build fitness habits for life-changing results that will last your lifetime. Book a free trial class or intro session today!

Share by:
Wodify Iframe