What Should I Eat?

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.

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.

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.

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.

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.

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!