Mad Mare CrossFit

Intimidated by CrossFit?

Fri, 29 Aug 2025 17:35:00 GMT

Are you ready to walk into a CrossFit box?

Walking into any new place can be scary. Whether it’s a classroom, a doctor’s office, or even a new church, new places can be intimidating to even the most ‘brave’ individuals. Are you nervous about walking into a CrossFit box? Don’t be! Come on in, the water is fine!

Choosing a Personal Trainer

Fri, 29 Aug 2025 17:34:00 GMT

What do you look for in a personal trainer? You want to lose weight? You want to gain muscle? The personal trainer needs to care about YOUR goals, and not just making a fast buck. Find a trainer that cares, cares, cares!

What is ‘Murph’ and why do we do it?

Fri, 29 Aug 2025 17:33:00 GMT

What is ‘Murph’ and why do we do it?

The ‘Murph’ workout is a famous CrossFit Hero WOD (Workout of the Day) named after Lt. Michael P. Murphy, a U.S. Navy SEAL who was killed in action in Afghanistan in 2005. CrossFit athletes and fitness communities complete the ‘Murph’ workout on Memorial Day Weekend as a way to honor fallen military service members, particularly Lt. Murphy, who performed this workout often while stationed in Afghanistan. Appropriately, he called the workout “Body Armor”.

The workout is grueling, meant to symbolize the sacrifice and endurance of those who serve. It’s a way for athletes to push themselves mentally and physically while remembering the courage and dedication of the military heroes that paid the ultimate price for our country’s freedom. Many CrossFit gyms host ‘Murph’ Challenges as annual events, often fundraising for military charities or veteran support organizations.

Can anybody complete ‘Mur ph’?

Below is a picture of Mike Murphy taken around 2004, as well as a brief summary of the WOD.

Just nine short weeks from now, Mad Mare CrossFit will complete the ‘Murph’ WOD on Saturday, May 24th to honor our fallen heroes. That same weekend, CrossFit boxes all over the world will be taking on the Hero WOD ‘Murph’, a 1-mile run followed by 100 pull-ups, 200 push-ups, 300 air squats and a second 1-mile run. Just like any other CrossFit WOD, ‘Murph’ can be scaled to suit the ability of any athlete.

We have plenty of time to prepare ourselves for this WOD. Below are a few of the scaling options we will be using at Mad Mare CrossFit. When choosing an option, select one that will challenge you, but also allow you to finish this WOD is less than 1-hour.

What’s the true ‘OG RX’ version of ‘Murph’ that he called Body Armor?

The true OG RX version of ‘Murph’ would be completing all this work in order and in a weighted vest (20 pounds for guys and 16 pounds for ladies) without partitioning the reps. In essence, you would be completing the run, then all the pull-ups before moving onto the push-ups (and so on).

Run 1 Mile 

100 Pull-ups 

200 Push-ups 

300 Air Squats 

Run 1 Mile

I’m sure you can imagine, this gets spicy quickly! As with any famous benchmark, we typically tend to come out hot when we hear, “3-2-1 Go!”, and this is definitely not a WOD to do that. Keep that opening mile pace at 8 to 10 minutes, and take quick breaks between sets of reps. Time your breaks and keep moving! Performing ‘Murph’ RX is no easy task and should likely be reserved for the seasoned CrossFitters amongst us.

RX Partitioned:

A slightly easier version of ‘Murph’ (but not that much easier) is what we would refer to as Partitioned ‘Murph’. For a partitioned ‘Murph’, complete the same distance runs and the same number of total reps as RX ‘Murph’ but partition the pull ups, push up and squats into “rounds”. One example of this would be as follows:

Run 1 Mile 

Then, 20 rounds of: 

5 Pull-ups 

10 Push-ups 

15 Air Squats 

Then, Run 1 Mile

For those that have difficulty with push-ups, try something like the following:

Run 1 Mile 

Then, 20 rounds of: 

5 Push-ups 

5 Pull-ups 

5 Push-ups 

15 Air Squats 

Then, Run 1 Mile

This version of ‘Murph’ is a lot more forgiving, slightly less daunting and will allow you to get through the workout slightly faster (there’s no ‘staring at the ground’ while you’re waiting for your push-up muscles to recover. Even with a partitioned ‘Murph’, don’t underestimate it – it’s still a tough WOD! The push-ups are always a killer.

Scaled ‘Murph’:

Besides simply partitioning the WOD, as with everything we do we can also scale the WOD in several different ways. We can scale loads, we can scale range of motion, and we can even scale the amount of reps.

Example of Scaling Load: First and foremost, the easiest way to scale ‘Murph’ is to lose the vest. Wearing an extra 16-20 pounds throughout the course of this WOD is grueling! Lose the vest and perform one of the versions above. If you complete it in under 45 minutes without the vest this year, try wearing a vest next year!

Another Example of Scaling Load: We can also do things to make the pull-ups and push-ups a bit easier. Replacing the pull-ups with ring-rows is a good first step, and performing the push-ups to a box (or any other elevated position) or performing the push-ups on your knees will help as well. No matter how you scale load, we would still like to see a full range of motion on the push-ups and pull-ups no matter how you scale! Example: all the way down on push-ups and all the way up! Example: straight arms at the bottom of the pull-up or ring row, and chin over the bar on any kind of pull-up!

Example of Scaling Range of Motion (ROM): We very rarely like to scale ROM in CrossFit. Part of the magic of CrossFit is in the movements. The movements are designed to exemplify functional movements, so doing things like only going half-way down on a push-up diminishes the usefulness and practicality of that particular exercise. If you fall down, do you ever really just fall halfway down? Not really – no. When you have to get up off the floor from your stomach, your chest is touching the ground, so it requires that you perform a full-range push-up.

So, when do we want to scale ROM? When we have an injury or a limitation. An example of scaling ROM due to a limitation might be something like squatting to a box or using dumbbell rows for pull-ups due to a shoulder limitation. If you ever have a question about scaling ROM, just ask your coach.

Example of Scaling Repetitions: If you can perform most of the movements for ‘Murph’, but you’re having trouble with the sheer volume, scaling the reps might be a good option for you. Scaling the rep scheme is also simple. A scaled version might look like:

Run ½-Mile
50 Pull-ups
100 Push-ups
150 Air Squats
Run ½-Mile

Remember the stimulus and remember the reason.

Whichever variation of ‘Murph’ you opt for make sure you consider how the workout is supposed to be completed. ‘Murph’ should not take you over an hour, but you shouldn’t finish it in 20 (or even 30) minutes either. A fast time for ‘Murph’ is around 35-40 minutes. The World Record time for ‘Murph’ RX Unpartitioned (OG RX) was set by Hunter McIntyre in May 2020 (34:13 rx). Just one year later in June 2021, that record was broken by Alec Blenis (32:41 rx). Bottom line? You shouldn’t be standing around looking at the bar or resting on your knees for minutes at a time, but you also shouldn’t be able to hit the whole thing unbroken. So, make sure you pick a scaling option that suits your ability but one that maintains the pure suck that ‘Murph’ should bring – and as always, if in doubt ask your coach.

Remember to hit it hard, no matter what, because this is a hero WOD, and it is not meant to only honor the memory of Lt. Mike Murphy, but to honor all of our fallen heroes worldwide.

“Greater love hath no man than this, that a man lay down his life for his friends.”

John 15:13 KJV

Why You Might Want to Add 1:1 Personal Training to Your Group CrossFit Experience

Fri, 29 Aug 2025 17:32:00 GMT

Why You Might Want to Add 1:1 Personal Training to Your Group CrossFit Experience

At Mad Mare CrossFit, our group classes are the heartbeat of our community—there’s nothing like the energy of pushing through a tough workou t surrounded by like-minded athletes, coached by our expert trainers. But if you’re serious about achieving your goals, there’s one powerful way to level up your results: adding personal training to the mix.

Here’s why it might be exactly what you need—whether you’re brand new or a seasoned athlete.

1. Individualized Attention for Your Unique Goals

Group CrossFit classes offer variety, intensity, and fun—but they’re designed to work for the group as a whole. Personal training is your opportunity to zero in on your specific goals , whether that’s improving strength, mobility, endurance, or getting ready for a competition.

Your 1:1 sessions are built entirely around you—from movement selection to pacing to recovery—based on where you are now and where you want to go.

2. Faster Progress with Targeted Feedback

One of the biggest advantages of personal training is the real-time, uninterrupted feedback from your coach. That means refining technique on lifts, improving efficiency in gymnastics, or breaking through a plateau with a tailored strategy.

You’ll get the kind of focused coaching that’s simply not possible in a group environment.

3. Boost Confidence Before or During Group Classes

New to CrossFit? Personal training is a great way to build confidence and competence with movements before you hit the group classes. For experienced athletes, it’s an ideal way to troubleshoot weak spots or fine-tune complex lifts and skills.

Many of our athletes love using personal training as a “tune-up” alongside their weekly group workouts.

4. Rehab, Prehab & Injury Prevention

If you’re recovering from an injury or working through limitations, personal training ensures you’re moving safely and effectively . Your coach will tailor workouts that keep you active and progressing without making things worse—often improving imbalances or weaknesses that led to the issue in the first place.

5. Ultimate Flexibility and Accountability

Busy schedule? Personal training can be arranged around your life. And having a coach who’s dedicated to showing up for you brings a level of accountability and support that’s hard to beat.

How to Get Started

If you’re curious about how personal training can fit into your routine—or if you’re ready to make a breakthrough—let’s talk.

Schedule your free consultation today through our website at madmarecrossfit.com or go directly to our consultation calendar .

Whether you’re just starting or ready to break through to the next level, we’re here to guide you every step of the way.

CrossFit 101: Your Ultimate Beginner’s Guide

Fri, 29 Aug 2025 17:31:00 GMT

So you’re thinking about trying CrossFit—but you’re not sure where to start?

You’ve seen the videos. People lifting heavy weights, climbing ropes, flipping tires, and moving fast. Maybe it looks exciting… but also a little intimidating. You might be thinking:

“Do I need to be in shape before I start?”

“Will I get hurt?”

“Can I keep up with the class?”

Here’s the good news: CrossFit is for everyone. And if you’re ready to make a real change, this guide is for you.

When I first walked into a CrossFit gym, I had no idea what to expect. My mind was somewhere between, ‘How hard can this be?’ and ‘What in the world am I doing here?’ The hardest part, was actually convincing myself to just walk in and try it. When I did, I found out that the people there were just like me. Everyone had their own personal struggles, but everyone showed up and became a part of the community. Everyone put forth effort and the energy spread like wildfire.

What You Need to Know (and Do) Before Your First Class

1. You Don’t Need to ‘Get Fit’ Before Starting CrossFit

This is a myth we hear all the time. The truth is, CrossFit meets you where you are. At Mad Mare CrossFit, every workout can be scaled to your current fitness level—whether you’re coming off the couch or you’ve been active for years. I’ve always said to ‘newbies’, …’You don’t go to a hospital when you’re not sick, so why would you walk into a gym if you’re in perfectly good shape?’ Get it?

Our coaches are trained to modify workouts for any ability. You don’t need six-pack abs or an Olympic lifting background—you just need a willingness to show up and try.

2. The Most Important Thing You Can Do: Get Proper Onboarding

Jumping into CrossFit without a plan is like trying to drive a race car without driving lessons.

That’s why every new athlete at Mad Mare CrossFit goes through a personalized onboarding experience. We teach you the movements, assess your strengths and limitations, and make sure you feel confident before joining group classes. Every athlete – both experienced and new-to-CrossFit will go through our onboarding assessment and coaching. We want to set you up for success.

We don’t throw you into the fire—we build your fire ��.

3. Show Up Consistently (Even If You Feel Nervous)

The hardest part is often just walking through the door. We get it. But if you can show up, even just a few times a week, we promise you’ll start to feel more capable, more energized, and more at home.

And don’t worry—you’ll never be alone. Every class is led by a coach who guides you through the warmup, the workout, and the cool-down. You’ll be surrounded by a community that wants to see you win.

Here’s Your First Step

It’s simple. You don’t need to be perfect, and you don’t need to have it all figured out. What you need is to start.

At Mad Mare CrossFit, we begin with a No-Sweat Intro —a free 1-on-1 conversation where we get to know you, your goals, and help you build the right path forward.

You’ve Got This. The hardest part is showing up. We’ll help with the rest.

Whether you’re looking to lose weight, get stronger, move better, or just feel like yourself again—Mad Mare CrossFit can help. And we’re here to guide you every step of the way. Book a No Sweat Intro

Why Consistency Beats Intensity: The Real Secret to Long-Term Fitness

Fri, 29 Aug 2025 17:30:00 GMT

Why Consistency Beats Intensity: The Real Secret to Long-Term Fitness

Ever feel like if you’re not leaving the gym in a puddle of sweat or breaking a personal record, the workout didn’t really count?

We’ve all seen the highlight reels on social media—athletes crushing PRs, drenched in sweat, moving with max effort like their life depends on it. It’s easy to believe that unless every session is 100% intensity, we’re not doing enough.

But here’s the truth: you don’t need to go “beast mode” every day to see real progress. What you do need? Consistency.

Let’s break it down.

My “Go Hard” Era (And What It Taught Me)

There was a time not long ago when I fully bought into the “more is more” mindset. I believed that in order to make progress, I had to push myself to the absolute limit— every single day .

I was waking up at 4:55 AM, Monday through Friday, hitting a big-box gym to do 30 minutes of cardio, and then heading straight across the street for a high-intensity HIIT class at a CrossFit-style gym. I kept that routine going for almost two years.

And at first? It felt great. I was committed. I was disciplined. I thought I was doing everything right.

But then reality hit.

I started getting injured. My energy tanked. The passion I had slowly gave way to fatigue and dread. I was caught in a never-ending cycle of soreness, stiffness, and minor injuries. I fractured a leg bone. I developed chronic knee pain from over-squatting, tore up my shoulder (hello, slap tear) trying to do ring muscle-ups without a proper foundation, and the cherry on top? A double inguinal hernia that landed me in surgery and sidelined me for a month.

That was my wake-up call.

It finally sank in: more isn’t always better. Better is better. And better starts with consistency—not burnout.

Why Consistency Wins (Every Single Time)

Let’s be honest—life is busy. Some days you’ll feel like a machine, ready to crush whatever your coach throws your way. Other days, just getting to the gym feels like a battle. But both days matter.

Here’s why consistency is the real game-changer:

1. Showing Up Beats Going Hard

Progress in fitness (and life, really) isn’t built on occasional bursts of greatness. It’s built on small, consistent actions stacked over time. That means showing up on the days you don’t feel like it. Getting in a light session when your energy’s low. Modifying the workout if needed.

Even an “easy” day at the gym keeps your routine alive, your habits sharp, and your body moving. And most importantly, it keeps you mentally engaged.

Remember: the only bad workout is the one that didn’t happen.

2. Your Schedule Doesn’t Need to Be Perfect

One of the biggest myths in fitness is that you need to train 6–7 days a week to see results. That’s just not true.

At Mad Mare, we work with real people who have real lives—jobs, kids, stress, travel, and unexpected curveballs. We help our athletes find a rhythm that fits their world. For some, that’s 4 days a week. For others, it’s 2–3. And guess what?

That’s enough.

Consistency doesn’t mean hitting the gym every day. It means sticking to a plan you can repeat week after week, even when life gets messy.

3. Modification Isn’t Weak—It’s Smart

We say it all the time, but it’s worth repeating: every workout is scalable.

Didn’t sleep well last night? Nursing a sore shoulder? Feeling stressed, low on energy, or just not 100%?

That’s okay. Your coach is there to help you adjust. Maybe you drop the weight, cut the reps, or slow the pace. That doesn’t make your workout “less than.” It makes it sustainable. Smart training isn’t about ego—it’s about longevity.

The goal is to leave the gym feeling better , not broken.

The Bigger Picture: What Consistency Builds

When you start focusing on consistency over intensity, amazing things begin to happen:

You build trust with yourself. You prove that you can stick to something—even when it’s hard.
You gain resilience. You learn to adapt instead of giving up when things don’t go as planned.
You build real strength. Not just physical, but mental and emotional strength that carries over into every part of your life.

Progress doesn’t always look like a new PR or visible abs. Sometimes it’s showing up when you’re tired. Sometimes it’s scaling a workout and still walking out proud. Sometimes it’s choosing sustainable over sexy.

What Can You Do Today?

If you’ve been chasing perfection, trying to hit every workout with max effort, or feeling guilty when life throws off your plan—take a breath. And then take one small step:

✅ Set a realistic weekly goal. Maybe it’s three workouts. Maybe it’s two. Whatever it is, commit to it.

✅ Ask your coach for help. Whether you’re feeling stuck, overtrained, or unsure where to start, your coach is here to support you.

✅ Let go of the all-or-nothing mindset. Perfection isn’t the goal. Progress is.

Trust the Process. Show Up Anyway.

The next time you feel like skipping the gym because you “can’t give it your all,” remind yourself: you don’t have to.

What matters most is that you keep showing up.

Over time, those consistent efforts will do more for your body—and your life—than any one intense workout ever could.

You’ll become stronger. More confident. More capable. And most importantly, more consistent.

Ready to Start?

Let’s find a schedule that works for you. One that keeps you coming back, week after week—no matter what life throws your way.

✅ Book a No-Sweat Intro Book a ‘No Sweat Intro’ NOW!

Empathetic Relentlessness

Fri, 29 Aug 2025 17:29:00 GMT

Root Cause Analysis vs. Empathy: Knowing When to Solve and When to Support

As a mechanical engineer by trade and a CrossFit owner and coach later in life, I’ve spent a lot of time looking for and solving problems. In the world of engineering, we rely heavily on something called Root Cause Analysis (RCA) to get to the heart of an issue. If a power plant faces a forced outage, or when a design fails, or if a plant is not operating efficiently, we don’t just slap a patch on it. We dig deep, find the true source of the problem, and fix it so it doesn’t happen again. It’s a clean, logical, efficient approach—and it’s incredibly effective when working with systems and machines.

When I transitioned into coaching CrossFit, I found RCA just as (if not even more) valuable. Complex barbell movements, like the snatch or the clean and jerk, are intricate systems themselves. When an athlete misses a lift, it’s usually not just “bad luck” or lack of strength. It’s often a chain of small mistakes: an early pull, poor positioning off the floor, lack of patience through the midline. Using RCA, we break the movement down into smaller parts, identify, or “spot” the flaw, correct it with targeted drills, and then reassemble the movement. This is the reason we perform “progressions” during the specific warm-up of any WOD. Over time, this process leads to better technique, fewer injuries, and stronger, more confident athletes.

But here’s where the story gets interesting. As helpful as RCA is for engineering and CrossFit, I’ve learned—sometimes the hard way—that it’s not always the right tool when it comes to relationships and emotional situations.

Why RCA Doesn’t Always Work in Personal Relationships

Imagine your partner coming to you and saying, “I had such a frustrating day. My work keeps piling up, and I feel completely overwhelmed.”

For someone wired for problem-solving, the instinctive reaction might be to start diagnosing:

“Honey, are you sure you’re setting clear boundaries with clients?”
“Maybe you need to reprioritize tasks.”
“Have you tried communicating more assertively with your customers?”

As our friend Mr. Spock might say, “These are all logical suggestions.” But often, that’s not what your partner is looking for. Maybe what they really want in that moment is empathy—someone to listen, validate their feelings, and simply say, “I’m so sorry you’re feeling that way. That sounds really tough.”

The truth is, not every problem needs to be solved . Sometimes, it needs to be shared .

In most types of interpersonal relationships, jumping straight to solutions can feel dismissive, even if it’s well-intentioned. It could lead the other person to feel unheard, like their emotions are just problems to be “fixed” instead of experiences to be understood. Even in the Peace Prayer of Saint Francis, seeking first to understand someone else teaches us empathy and compassion, prioritizing understanding others over being understood ourselves.

When to Use RCA vs. When to Use Empathy

It is extremely difficult for a person like me with such a strong background in problem solving to know when to use empathy. Through plenty of trial and error (thanks honey), with the help of a little research, and with experience, I’ve developed a mental checklist to help decide whether to lean into RCA or instead use empathy.

Here’s how I break it down:

I Will Use RCA When:

There’s a clear, technical problem that needs fixing.
Someone asks for help solving a problem.
In a professional, or performance-driven role.
There’s a pattern of repeated mistakes that needs correction.
The outcome demands efficiency, prevention, or a permanent solution.

I Will Try to Use Empathy When:

The conversation is emotional, not technical.
The person expresses feelings like frustration, sadness, or anxiety.
They aren’t asking for solutions—they’re asking to be seen and heard.
In a personal, relational, or supportive role.
The goal is connection, not correction .

One simple way to navigate this is to ask: “Do you want to talk about it, or would you like help figuring it out?” This gives the other person control and lets you know whether they’re looking for a listener or a problem-solver.

Blending Both in Coaching and Life

Interestingly, even in CrossFit coaching, there are moments when empathy must come before RCA.

An athlete who misses a lift and beats themselves up about it doesn’t always need a technical breakdown first . They might need to hear: “Hey, it’s okay to have a tough day. You’re putting in the work, and that’s what matters.” Then, once the emotional dust settles, you can step in with the analysis and corrective drills. During the CrossFit Level 2 course, one of the coaches used the phrase that we should coach with “Empathetic Relentlessness”. That’s a mouthful, but I feel like it really says it all. This means to coach with a disciplined pursuit of improvement or excellence, combined with genuine care and understanding for the people involved. It means pushing hard toward a goal, holding high standards, and demanding the best—but doing so with compassion, patience, and deep respect for the struggles and emotions of others.

In short, it means: Never stop striving. Never stop caring .

Empathy opens the door to trust; RCA paves the road to improvement. One without the other often falls flat.

Conclusion: Knowing Which Tool to Use

As engineers, as coaches, and as humans, we have to recognize that not every situation demands triage, a wrench, or a spreadsheet. Some situations simply demand open ears and an open heart.

Of course, Root Cause Analysis is a powerful tool for solving problems, but empathy is an equally powerful tool for building relationships. Mastering when we should use each one isn’t just important, it’s transformational. Whether you’re leading an athlete through a frustrating movement or supporting a loved one through a tough day, knowing when to solve and when to simply be there is one of the most important skills you can develop.

Sometimes the best “fix” is just letting someone know they aren’t alone. Care, care, care!

That’s a kind of strength that no barbell, gym clock, or scale can measure.

Why should you come do the Murph WOD?

Fri, 29 Aug 2025 17:27:00 GMT

Why You Should Join Us for Murph on May 24

If you’ve been on the fence, or you’re thinking, ‘That workout looks intense — maybe it’s not for me,’ I get it. Murph is tough. But I want you to know something:

This is not about your score. This is about showing up.

It’s about coming together as a community to honor Lt. Michael P. Murphy — a Navy SEAL who gave his life in service to our country.

But even more than that, this workout brings people together. You’ll see experienced athletes and first-timers working side-by-side. You’ll see scaling options, encouragement, and a lot of high-fives. You’ll feel what it’s like to be part of something bigger than yourself — and that’s what makes Murph special.

Understanding Zone Training

Fri, 29 Aug 2025 17:26:00 GMT

Understanding Zone Training: Myths, Realities, and How to Use It Wisely

When it comes to optimizing your workouts and reaching your fitness goals, understanding how hard your body is working can be just as important as knowing what movements you’re doing. This is where zone training comes into play. Originally developed for endurance athletes, zone training uses your heart rate to guide the intensity of your workouts. It’s now commonly found in mainstream fitness programs, smartwatches, and boutique fitness studios. But with its growing popularity has come a fair amount of confusion and misinformation .

In this blog, I’m going to try to simplify what heart rate zones are, what they can (and can’t) tell you, and how to decide if zone training is a smart tool for your personal fitness journey.

What Is Zone Training?

Zone training is a method of structuring cardiovascular exercise based on intensity, measured by heart rate. Your heart rate is typically expressed as a percentage of your maximum heart rate (HRmax) , which is often estimated with the formula:

From there, your heart rate is segmented into five (sometimes six) zones:

Zone 1 – roughly 50–60% of HRmax / Very light Active recovery, warm-ups

Zone 2 – roughly 60–70% of HRmax / Light Fat burning, aerobic base building

Zone 3 – roughly 70–80% of HRmax / Moderate Improved endurance, heart efficiency

Zone 4 – roughly 80–90% of HRmax / Hard Improved anaerobic threshold

Zone 5 – roughly 90–100% of HRmax / Very hard Max performance, power output

Each zone engages different energy systems and offers different physiological benefits. For example, Zone 2 helps build long-term aerobic capacity, while Zone 4 and 5 target speed, power, and high-intensity performance. I continuously use the word “roughly” and “approximately” because Zone Training is NOT an exact science. Everyone’s body reacts differently, and HR monitors are only so accurate. Also, our “HRmax” is an approximation as well. As you can see from the equation above, it’s “estimated”. Besides, we always tell each other that “age is just a number”, no?

The Myths of Zone Training

Despite its usefulness, zone training is often misunderstood — especially when used outside of its original endurance-sport context. Let’s break down some of the most common myths:

❌ Myth #1: Zone training is the best system for everyone

While heart rate zones are a solid tool for endurance athletes , they’re not universally applicable. Powerlifters, CrossFit athletes, or those training for muscular hypertrophy won’t gain much from tracking heart rate alone. Reality: Zone training is a tool , not a universal solution. It works best when applied to specific goals like improving aerobic fitness, stamina, or endurance — not necessarily when chasing strength or muscle mass.

❌ Myth #2: The “fat-burning zone” is the most efficient way to lose fat

This is probably the most popular misunderstanding in commercial fitness. Yes, Zone 2 uses fat as a primary fuel source, but that doesn’t mean it’s the best for fat loss. Reality: Higher zones (3–5) burn more total calories , and it’s total energy balance that matters for fat loss—not which fuel source your body uses during exercise.

❌ Myth #3: The higher the zone, the better the workout

People often think that if their heart rate isn’t sky-high, they’re not working hard enough. But that’s simply not true. Reality: High-intensity work has its place, but overusing Zones 4–5 can lead to burnout, elevated cortisol, and injury. Elite endurance athletes spend 70–80% of their training time in Zone 2 to build a solid aerobic base. Your body needs variety to adapt and grow.

❌ Myth #4: Your heart rate is a perfectly accurate measurement of effort

Heart rate is influenced by many factors: stress, hydration, caffeine, sleep, heat, even time of day. Reality: While useful, heart rate is just one piece of the puzzle . RPE (Rate of Perceived Exertion), breathing rate, and movement quality are also key indicators of intensity and recovery needs.

❌ Myth #5: Zone training replaces strength training

Since it’s focused on cardiovascular intensity, zone training doesn’t stimulate muscle growth or bone density the way lifting does. Reality: For well-rounded fitness, you still need resistance training , mobility work, and proper recovery. Zone training supports your goals—it doesn’t cover all of them.

Real Benefits of Zone Training

Zone training has legitimate value when applied correctly. Here’s what it can do well:

✅ Improve aerobic efficiency

Zone 2 training increases mitochondrial density and teaches your body to burn fat more effectively during exercise.

✅ Prevent overtraining

By mixing lower-intensity days with hard intervals, zone training can help avoid the all-too-common trap of “going hard every day,” which often leads to fatigue or injury.

✅ Help with pacing

Especially in endurance sports or longer CrossFit workouts, heart rate feedback can keep athletes from burning out too early in a session.

✅ Monitor cardiovascular progress

Over time, if you’re able to perform more work while staying in a lower heart rate zone, it’s a clear sign that your aerobic fitness is improving.

Should You Use Zone Training?

Whether or not zone training is right for you depends on your goals.

Great candidates include:

Runners, cyclists, rowers, triathletes
CrossFit athletes seeking better aerobic capacity for long metcons – remember, CrossFit is WAY more than just aerobic capacity
General fitness clients looking to improve stamina or heart health

Zone training becomes especially effective when paired with a strength program , smart nutrition, and adequate recovery.

Maybe skip it if:

You train primarily for maximum strength, powerlifting, or aesthetics
You don’t have a reliable heart rate monitor
You tend to get anxious or overly fixated on numbers (you know who you are)

How to Get Started

Calculate your HRmax using 220 minus your age (or better, test it directly under supervision).
Use a heart rate monitor for accuracy — wrist-worn monitors are OK, but chest straps are more precise.
Start tracking your workouts and aim for a mix of Zone 2 base-building and higher zone intervals.
Combine with strength training 2–3 days per week. Most likely – if you follow our programming – you’re already getting this.
Evaluate every 4–6 weeks —can you do more work at the same heart rate? That’s progress. I can’t say it enough – track your results.

Final Thoughts

Zone training isn’t a gimmick—it’s a legitimate, research-backed method to improve endurance, burn fat, and build heart health. But like any tool, it works best when used in the right context.

At Mad Mare CrossFit , we don’t train just for heart rate numbers. We train for real results using 10 physical skills as a benchmark — strength, endurance, stamina, speed, cardiovascular capacity, balance, accuracy, power, agility, flexibility, and most importantly, confidence that carries over into life. Zone training can be part of that picture, but it’s never the whole story.

If you’re curious about how to blend zone training into your CrossFit or personal training program, come talk to me or one of our coaches. We’re here to guide you through the data—and through the work.

Here are some of the sources of the information used in my blog:

CrossFit.com
American College of Sports Medicine (ACSM)
Journal of Strength and Conditioning Research
“Training Zones: Fact or Fiction?” – National Academy of Sports Medicine (NASM)
Seiler, Stephen. “Intervals, Thresholds, and Long Slow Distance.” (Sports Science Review)

Coaching Aging Athletes

Fri, 29 Aug 2025 17:22:00 GMT

Coaching Aging Athletes: How Mad Mare CrossFit Models Aimee Lyons’s Approach

I recently read an article by CrossFit’s Eric O’Connor (CF-L4) “How to Effectively Coach Aging CrossFit Athletes: A Full Class and Q&A with Aimee Lyons”. That article really connected with me, as I believe we are taking a very similar approach at Mad Mare CrossFit!

Hey, we truly believe that “CrossFit is for Everyone, and as CrossFit gyms strive to serve athletes across all ages, understanding how to scale workouts for older members is absolutely vital. Similar to Aimee Lyons, Mad Mare emphasizes an adaptive, principles-first model that balances fitness with safety and long-term health. There’s a video of Amiee’s “Master’s Class” (we call ours “Functional Fitness for Active Adults”) that you can watch here: Watch on YouTube

At Mad Mare CrossFit, we see these strategies in action every single day. We greet everyone at the door with a smile, and people can feel the individual attention with their first step inside. Every person that walks in (we call everyone an athlete—because you are) knows that we understand what it’s like to want to grow and improve together. Everyone knows each other, and our classes are built around being a part of a community.

That aside, let’s dig in. I’d like to outline a step-by-step comparison of how a class at Mad Mare stacks up! Let’s dive in!

1. Extended, Intentional Warm Ups

In her class and inside the article from crossfit.com, Lyons notes that older athletes benefit from slower, more thorough general warm-ups—gradually elevating their heart rate, followed by mobility exercises targeting joint lubrication. You can read the entire article if you’d like here: Read on CrossFit.com

At Mad Mare, we begin Functional Fitness for Active Adults classes with extra time of low-impact rowing, biking, or walking, then move into targeted mobility flows—hip openers, shoulder circles, ankle rocks—perfectly aligning with Lyons’s emphasis on joint care. We may seem like we spend a lot of time in “circle”, but your bodies will thank you for it! The picture below is our friend Kishore during a specific warm-up doing some kettlebell goblet squats!

2. Technique-First Specific Preparation

What you’ll notice straight away is the individual focus that Amiee gives each athlete during their specific warm-up. We call this “progressions”. During the progressions phase (or specific warm-up) of our class, we help individual athletes learn and also determine what the best scaling option is for them for that particular day. Sometimes progressions may seem like an extended warm-up, but keep in mind – we are doing our best to challenge you and help you grow!

Lyons advises focusing on form before intensity, especially for complex lifts. She suggests easing into range-of-motion work and gradually adding weight.

We also mirror this at Mad Mare: our scaling sessions include PVC drills for things like squats, thrusters, or presses, cueing strict mechanics. Just like our member Sherry in the picture above, we often use a PVC pipe to build confidence before loading and switch up to a techniques bar prior to adding weight. Sound mechanics are always first, followed by consistency, and finally adding intensity by either increasing frequency or load.

3. Adaptive Workouts: Intensity Over Volume

Lyons highlights the need to adjust intensity and volume—not eliminate challenge (notice the “challenge face” on Tony below)—and suggests keeping the WOD’s stimulus by shifting formats (e.g., Rx “rounds for time” → AMRAP).

At Mad Mare, somedays workouts like “20-minute AMRAP of wall balls and kettlebell swings” may take the place of runs. If you can still move like Mike (yellow shirt above), well, go ahead and run, but instead of a 400 m run, members might do a brisk 2-minute walk, hop on a rower, or ride a bike. Still intense, but within safe limits.

4. Substitutions that Preserve Purpose

Creative substitutions are key, Lyons says—try to use items like a “bag of potatoes” instead of heavy barbells, or a PVC for balance. We’ve never brought bags of potatoes in the gym, but at one point or another during your time at Mad Mare, you might have heard Coach Tony’s analogy to a “bag of mulch”. I know a lot of y’all might not do gardening anymore, but that one always reminds me of the proper way to pick up something heavy and awkward!

For members concerned with balance, we program box style push-ups or wall-supported air squats. We have also used PVC pipes like “Gandalf’s Staff” when lunging. Here’s our friend Pat performing lunges in this year’s CrossFit Open (under the watchful eye of Coach Vicki) and our loyal member Charlotte performing box push-ups!

5. Cooldown and Stretch

Mobility is a huge focus at Mad Mare, and this is somewhere that I think we shine. Classes will always end with a cooldown and a group stretch. That might mean going for a 200-m walk as a group, and it will definitely mean mobilizing the joints and muscles that you used during the workout. Cooldown and mobility work after a workout are especially important for aging adults because they help lower the heart rate gradually, reduce muscle stiffness, and support joint health. Mobility exercises improve flexibility and range of motion, which can reduce the risk of injury and make everyday movements—like bending, reaching, or getting up from the floor—easier and safer. This recovery time also reinforces healthy movement patterns and supports long-term function.

6. Cultivating Community and Social Support

Perhaps most powerfully, Amiee Lyons underscores social connection as a major motivator for older athletes. Did you know that exercise in a social setting can be a powerful tool for helping older adults prevent or delay the onset of dementia—more so than exercise or socialization alone? The evidence is there—do your own research! Here are a few resources for you to start reading.

· A 2018 study in The Lancet identified social isolation and physical inactivity as modifiable risk factors for dementia. Addressing both may prevent up to 35% of cases .

· A 2020 review in Frontiers in Aging Neuroscience found that group exercise improved cognitive function and mood in older adults significantly more than solitary exercise.

Our demographic may be aging, but our community is stronger than ever. Mad Mare’s Active Adults sessions foster participants work in small teams, encourage one another, laugh through scaling options, and build a supportive environment that keeps everyone coming back. It also helps that our Active Adults absolutely LOVE Coach Vicki !

Ever wonder what taking an Active Adults Class might be like at Mad Mare CrossFit? We’ve summarized a typical class for you below.

Mad Mare CrossFit in Practice: Sample “Active Adults” Class

Each piece of Mad Mare’s “Functional Fitness for Active Adults” reflects Lyons’s framework: mobility, technique, scaled intensity, functional substitutions, and community.

Why this matters…

Sustained health and independence : practitioners maintain the ability to kneel, lift grandkids, or walk comfortably.
Preventing injury : gradual progression and joint care decrease strain from high-impact or overloaded movements.
Motivation through belonging : shared triumphs and scaled workouts mean everyone can participate and progress—together.

Possible Takeaways for Other Affiliate Owners & Coaches…

Always start with and extended warm-up and mobility —make them integral, not optional. Get people talking and listening to the coach. Promote community through conversation.
Scale thoughtfully —by prioritizing movement quality , then adapt stimulus to match fitness goals. One size almost never fits all. Take time for individualization.
Use creative substitutions —by maintaining workout intent but making gear changes. Creativity is fun! Almost nobody likes a barbell every day. Keep it fresh!
Leverage community —by designing classes that encourage partner support and social engagement. CrossFit publishes (through CrossFit Affiliate Programming) a 55+ version of their WOD daily. Sometimes this needs some tweaking, but it serves as a great base for working with active adults of all ages.

Mad Mare CrossFit’s Functional Fitness for Active Adults programming demonstrates that Lyons’s well-researched recommendations aren’t just theory, they work beautifully when implemented thoughtfully on the gym floor (or outside the garage door like our friends Pat and Kishore below)!

Ready to scale your regular CrossFit classes into Active Adults classes?

A great way to start is simply by extending your warm-up by 5–10 minutes, add two mobility or balance movements per class, and adapt one WOD format this week—perhaps turning a “for time” WOD into a time-capped AMRAP. Who knows? Maybe a “Masters” program at your gym takes off as much as our class did! Members like Bonnie (who is also a CF-L1) will absolutely LOVE the changes!

If you’re ready to give it a try, click on the button below and schedule your own FREE consultation. You never know – you might love it as much as everyone else does! FREE Consultation