Categorized as: Community

Member of the Month – Alex Gutierrez



Q: How long have you been doing CrossFit?

A: “Since January of this year.”

Q: How did you feel after your first CrossFit workout?

A: “I felt exhausted and it was incredibly hard, but at the same time, I felt really good!”

Q: Favorite workout or movement & least favorite?

A: “My favorite movement would have to be Back Squat, and my least favorite movement is pull-ups!”

Q: How has Shifted positively affected you inside and outside of the gym?

A: “Being a member at Shifted has made me feel healthy and in shape.  Makes me feel better in all areas of my life and makes my job a lot easier because I have to move things every day.  I have also lost 17lbs since joining.”

Q: Goals for this year?

A: “My goal for this year is to get a ring and bar muscle up and also to improve every single day.”

Q: Something no one at the gym knows about you?

A: “People don’t know that I am actually a really silly person.  I am not as quiet as I may seem at the gym.”

Q: Favorite Food?

A: “Chicken wings and pizza”

Q: Drink of choice?

A: “Sapporo”

Q: One thing you can’t live without?

A: “My family”

Q: Advice to someone thinking about trying CrossFit?

A: “Just try your best!  If you don’t push yourself to your limits, you will never know what you are capable of.”

Murph Madness

Written By: Alicia Rabaul Abid



It’s everyone’s favorite occasion of the year again! If you are fresh to CrossFit or have never done Murph before let me familiarize you with one of the most intense, fun, daunting and renowned workouts in the CrosFit community – Murph. Murph was named after Lt. Michael P. Murphy. He was a Navy SEAL that was killed in action in Afghanistan on June 28th, 2005. He was 29 years old at the time and was awarded the Congressional Medal of Honor after his passing. He had termed this workout Body Armour, and it was one of his favorites. Every year CrossFit boxes around the world commemorate Memorial Day with this workout. Not only is it an honor to partake in such a workout it’s a great way to spend Memorial Day. Just think of all the delicious BBQ you will get to eat afterwards. ☺
So what exactly are you up against?

1-mile run
followed by
100 pull ups
200 push ups
300 air squats
1 Mile run

This is a hero workout so completing Murph in any form is commendable.
Murph in its customary elite form is completed with a 20-pound weight vest, and each set is done consecutively- so all pull-ups are done first, then push ups, etc., etc.

Before going into this workout lets discuss tactics. Murph can be broken down many ways and its imperative as an athlete to know your strengths and weaknesses. For example, If you battle with push ups and you know that will be your limiting factor it’s better for you to break up the workout in a different rep scheme than someone who can fly through 20 push ups with out burning out. The same thing goes for pull-ups and air squats. First and foremost, you will start with the mile, this is an area where you can make up time, however, don’t make the rookie mistake of sprinting through the first mile. Save that fiery spirit for your last mile. This workout is a marathon, not a sprint. Again, if this is your first time doing Murph do not attempt it with the weight vest. I repeat, DON’T DO IT.
I have seen a lot of people practicing the workout before the 29th and I think that is one of the best approaches leading up to it. This is undeniably a high volume workout and priming your body for that intensity will always make it easier. As with any workout or competition, hydration, nutrition and rest are key! With any luck, we will have great weather come the 29th so overheating wont be a risk however, hydration is very important for a workout like this. So, grab your BCAA’s, water, or pedialyte whatever your hydrating drink of choice is and keep it close by. The day before Murph consider keeping it light by getting your body moving without reaching exhaustion. Most importantly, fuel up before the workout! Get those carbs and electrolytes in because this will be a long one.
Lets talk Gear! If you will be performing this with a weight vest make sure you have run and done workouts with it before. You must be comfortable wearing a vest. The worst thing is to start running and have the vest bashing into your ribcage with each stride. Gymnastics grips are also a great tool for a workout like this because you will be doing a 100 pull-ups. Do not forget to wear comfortable shoes that you can run and perform the rest of the movements in. If you genuinely want to get into the spirit of Murph take a night to watch the movie Murph: The Protector. It will give you great insight and motivation for why we do this workout.
Back to the strategies! Most people breakdown on the push-ups and in order to avoid that I am going to propose a few rep schemes. Please take a moment to glance over them and consider which one will work best for you.

20 rounds of
5 pull ups
10 push ups
15 squats

This is the most common way Murph is done and arguably the fastest. If you have ever done Cindy before this is just like that except on steroids. The great thing about this breakdown is you can move quickly between movements with little rest. Be aware that 10 pushups may tire out your arms if you are not proficient!

20 rounds of
5 push ups
5 pull ups
5 push ups
15 squats

If you really struggle with pushups this is a great way to do small sets with adequate movements in between to give your arms reasonable rest. Small frequent sets = decreased burn out

33 rounds of
3 pull-ups
6 push-ups
9 squats

You will need to include one set of 1 pullup-2 pushups-3 squats to make sure you get all yours reps done in addition to this. If you struggle with pullups this is a good one for you.

15 rounds:
5 pullups
10 pushups
20 squats
Finish with 5 rounds:
5 pullups
10 pushups

You will still be doing twenty rounds but the goal is to finish all the squats in the first 15 rounds and finish with just pull-ups and push-ups so you save your legs for the last mile.
Hopefully, now everyone can go into this workout with a game plan. If you have another strategy I would love to hear it! Maybe your strategy would also work for another athlete. Last but not least, have fun and enjoy the BBQ with friends after. You will have definitely earned it. ☺ Happy CrossFitting everyone!

March Member of the Month: Maile Nelson


Q&A with Maile Nelson, your Member of the Month

Q: How long have you been doing CrossFit and how did you get into it?

A: “As of May 2017 I have been doing CrossFit exclusively for 8 months.  I was first exposed to the sport when I was unable to climb the rope obstacle at my first Spartan race.  It was in Temecula, 98 degrees, 12+ miles near the finish line and I had to do 30 burpees as the penalty for not completing this obstacle. Even though Meaghan wasn’t the owner of Shifted at the time, I was awed by her accomplishments I saw on Facebook and asked her if I could come in to her gym and practice rope climbing.  As everyone knows, she is always very supportive and gave me great tips as I practiced over and over.  I even came in a second time months later to hone that skill before I ultimately added a rope to our back patio.  Last year my “boutique” type gym had a major shake-up with programming and trainer turnover.  Panicked since it was in the middle of my race season, I remembered how helpful Meaghan had been the year before and I showed up for my first CrossFit class in September.”

Q: What were your thoughts after your first CrossFit workout?

A: “I absolutely LOVED CrossFit from day 1 !!!! Not only did I feel it’s where I belong, but admittedly I was a bit disappointed (angry would be too strong a word) that my coaches over the years and specifically the previous 3 years had scoffed at CrossFit WODs and “kipping” was tantamount to cheating a workout.  Not only were they wrong, I drop in their respective gyms now and then and remind them of such (in a joking manner of course).”

Q: Favorite workout or movement & least favorite?

A: “Favorite workouts at the beginning were the cardio blasters because it played to my strengths, but now the favorite WOD will include dubs.  It took me so long to “get it” with weekends practicing and practicing, that to be able to string 3, then 8, then 20, now 40 together unbroken is SO satisfying. I think most people can relate.  Least favorite is the overhead squat and snatching, but they are improving.”

Q: When not at Shifted, where are we most likely to find you?

A: “We are still decorating our new home, so when I’m not at Shifted I just might be out “window shopping” for ideas.  Usually though I am so tired from our daily WODs I am often home reading (yes, CrossFit books/journals/videos) or doing crosswords.”

Q: How has Shifted positively affected you inside and outside of the gym?

A: “There is great respect in the athletic community for Meaghan as a businesswoman, a trainer, and as an athlete.  I’m proud of our box’s reputation! I feel I am a more well-rounded athlete with much greater mobility and strength. This has translated to faster finish times in local road races and Spartan events.”

Q: Best achievement so far?

A: “Obviously making it to the Masters Online Qualifier ranks as one of my best achievements moreso than being the 2016 Spartan Open AG world champion.  I felt the support and encouragement at CrossFit SFP leading up to the Open, then the Qualifier was so overwhelming, it felt as though my success was our success.  That kind of advocacy was really invigorating!!!”

Q: Goals for this year?

A: “My goal for this year is to continue to work on my mobility as it is currently my most limiting factor.”

Q: Something no one at the gym knows about you?

A: “Not many people know I collect limited edition bronze and porcelain horses, I rarely lose at Monopoly, and I almost became a large animal veterinarian, but a career in finance chose me.”

Q: Favorite Food?

A: “Artichokes, especially with mayonnaise.”

Q: Drink of choice?

A: “Red wine, margaritas a close second, however.”

Q: One thing you can’t live without?

A: “The bond I have with my husband Barry, followed by my trail shoes and Skinny Pop popcorn a distant third.”

Q: If you could have one super power what would it be?

A: “Maybe being able to fly???”

Q: Advice to someone thinking about trying CrossFit?

A: “I share CrossFit on a daily basis almost.  Sometimes it’s just a stranger asking where I work out, but with my former gym buddies I have suggested they step out of their comfort zone, commit to 2 weeks of CrossFit, and then tell me their thoughts. Know you’re going be sore, and tired, even though you’ve been “training” elsewhere.  It’s not going to be easy, but it’ll be worth it.  Our gym is filled with such supportive amazing people, I am grateful on a daily basis I took the chance, left what was familiar and comfortable.  I tell them they’ll sleep better, their posture will improve, muscles will appear without trying to isolate a particular area, and most importantly they’ll have FEWER injuries. Incredible opportunities arise when your mind is free from negativity and fear.”

Community: Competition Prep

October 17, 2016
Written By: Emir Merzeci

With the “Fight at Foundry II” competition coming up, it’s a good opportunity to talk about how to prepare for a CrossFit competition. Here are some general tips and suggestions:


Hydrate Regularly
In order for your body to function properly, it needs to be well hydrated. I can’t stress this enough. You don’t want to get any muscle cramps, feel joint pain, or feel exhausted before or during the competition. Please note that I didn’t just say “drink plenty of water”. Your body needs more than water to be well hydrated. Make sure you get enough electrolytes too. My favorite sources are:
– Pedialyte (liquid – do not consume more than 2 liters a day)
– Osmo Nutrition (powder)
– Nuun (effervescent tablets)
Do Not Change Your Diet or “Carb-load”
During the week leading up to the competition, people like to search for a magic diet that will maximize their performance. Your body adapts to the food you consume over time and figures out how to function optimally with the given nutrients. Changing your diet before a competition will most likely hurt your performance because it will change your body’s physiology and alter its hormonal response. Consequently, things might feel a little “off” during the workouts. Stick to what you normally eat.
Get Some Rest
We all get the pre-competition jitters and want to train hard before the competition. Keeping the intensity high throughout the week and resting the day before may not be the best idea. Every person’s body is different but try taking a rest day 2 days before the competition, and do active recovery the day before. That way your body will have enough time to heal and get rid of any tightness or soreness.
Bring Food and Drinks
And I don’t mean pizza and beer. You’ll need to fuel your body in between the workouts. I prefer to have some granola bars, energy gels, nuts/nut butter, and a rotisserie chicken in my bag. I really do recommend the rotisserie chicken. It’s not dry like a grilled chicken breast, so it’s much easier to eat, especially when you’re not feeling hungry. Also, make sure you have a couple of protein shakes, plenty of water and electrolytes in your bag/cooler.
Prepare Your Bags Ahead of Time
You should have all of your bags (including your gear, food and drinks) ready by late afternoon the day before so you don’t have to stress over packing right before bedtime.
Go to Bed Early the Night Before
The chances are that you’ll have to get to the competition venue/gym very early in the morning. This might mean a 4-5am wake up call. You’ll be nervous about the competition and lose some sleep over it anyway, but try to get at least 8-9 hours.


Rise Early
Make sure you’re up at least 3 hours prior to your first event.
Don’t Try Anything New
It’s important to refrain from trying anything new on competition day. This includes anything from a new protein drink you’ve never had to the cute sports bra you bought yesterday. You don’t want to deal with any surprises.
Eat and Hydrate
Remember all that food you prepared? You should munch on it in between the workouts. You most likely won’t be feeling hungry due to the high activity level and competition jitters, but you have to fuel and hydrate your body. A lot of athletes skip this step and end up under-performing, or crashing after one or two workouts.
Warm Up Properly for the Events
If you have enough time, start your preparation about 45-60 minutes before the event.
5-10min: Get your circulation going. This might be a light jog, easy row or assault bike. Also, go through your general joint prep routine.
5-10min: General Mobility: This is will be different for everyone. Address some of the mobility restrictions you have and loosen up your body.
5-10min: Event-Specific Mobility: Depending on the movements you have in the event, this is a good time to address specific areas of your body. For example, open up your hips if you have squats, work on your thoracic spine and shoulders if you have push presses, or both if you have overhead squats!
5-10min: Dynamic Prep: Time to wake up your muscles. This phase may include some leg swings, explosive good mornings with an empty barbell etc.
15min Prior to the Event: Start moving up to your weights for the event. Practice the movements and transitions. Mentally prepare yourself for “go time”.

Community: Gym Rules & Etiquette 101

October 8, 2016
Written By: Meaghan Gonzalez

A handbook on rules and proper gym etiquette is not given to you when joining the gym, so we have decided that this would be the perfect topic to kick off our series of educational blog posts for you. In a nut shell, the coaches at Shifted expect all members to act like decent human beings who pick up after themselves and have respect for their gym and its members. Now that doesn’t sound too challenging does it? It should be a piece of cake, however, every gym manages to have a few members who just can’t quite master the proper gym etiquette guidelines. Read along to ensure that you are not that person and that you are living up to the Shifted Standard.
Gym Rules:
1. Be on Time
2. Be respectful and pay attention when the coach is explaining the workout
3. Respect your gym and the equipment
4. Keep the chalk in the chalk bucket
5. Practice Good Hygiene
6. Cheer on your fellow CrossFitters
7. Always practice good reps
8. Don’t Cheat
9. Supervise your children at all times
10. Have a positive attitude and have fun!
1) Be on Time
Arrive to class with enough time to sign in, change, use the bathroom, etc. Classes will always start right on time so please be ready to go. We understand that occasionally things come up and your only option is to arrive five minutes late or not at all, but please don’t be that person who is a distraction by habitually showing up late. If you are more than five minutes late, please choose a different class time to attend.
2) Be Respectful and Pay Attention When the Coach is Explaining the Workout
We want our programming to be completely inclusive to anyone looking to improve their fitness which is why we offer two separate programs during each class time. For a coach, this is a much more challenging feat than coaching a single program especially when the class size is large. Please hold your side conversations until after all aspects of each program have been clearly explained to everyone. We want all of our members to be confident with what they are doing and leave no room for mistakes.
3) Respect Your Gym and the Equipment
We all need to take part in keeping our gym clean and organized. To start, please be sure that all of your belongings are kept inside of a cubbie. If there is not an available cubbie, please keep your things as close to the cubbies as possible.
During your workout, please do not EVER drop empty barbells or barbells with 10lb plates only. This will severely ruin our barbells and plates. Also, please protect our dumbbells and kettlebells as well by not ever dropping them. When loading a barbell, you must load largest plates to smallest plates. The plate closest to the center takes the brunt of the drop and should therefore always be your largest plate. When dropping barbells, you must be aware of your surroundings and follow your barbell down to ensure that it does not move into someone else’s space.
After your workout is complete, be sure to wipe down your area and everything that you used and then put all equipment back where you found it.
4) Keep the Chalk in the Chalk Bin
This one is pretty self-explanatory. When putting chalk on your hands, stick your hands in the chalk bucket. Don’t carry any chalk with you to your workout station, keep it all in the bucket.
5) Practice Good Hygiene
When your aroma enters the room before you do, adjustments need to be made We ask our members to always wear deodorant and pretty please make sure that you are regularly washing your CrossFit gear. Knee sleeves, wrist wraps, shin guards, grips, and hats all need to be thrown in for a good washing at least once a week. Along with our smell, let’s also take care of our sweat. Please utilize the towel service that we offer and keep a towel near you at all times. If you sweat on the area around you or any of the equipment, please wipe it up. If you are an excessive sweater, wipe yourself off throughout your workout to prevent you from leaving a sweat trail around the gym. No one wants to work out in someone else’s sweat so please manage your sweatiness!
6) Cheer On Your Fellow CrossFitters
The reason we all love CrossFit so much is because of the community. Be an active and encouraging member of your community and cheer on every last person until the end of their workout. Once everyone has finished you can then begin the cleanup of your things.
7) Always Practice Good Reps
When we talk about good reps, we are talking about having awareness during your movements and not cutting reps short to earn a higher score and higher placement on the whiteboard. If you have a mobility limitation or an injury that does not allow you to achieve full range of motion in a movement, we fully support you making a modification. However, if you do not have a limitation, then we expect nothing but good reps out of all of our members. If you are unsure about whether or not you are reaching full depth in a wall ball or if your chin is going over the bar in your pull-up just ask a fellow classmate or your coach for confirmation.
8) Don’t Cheat
Don’t be that person! Nobody cares if you don’t achieve the top spot on the whiteboard, but everyone cares if you cheat. We understand that occasionally you may lose count of your rounds or reps during your metcon, but we also understand that some people may be adding on a few additional reps to their score in order to reach a higher placing on the whiteboard. For those of you who fall under the second category, we want to assure you that it has not gone unnoticed. For example, I personally have performed probably two million repetitions of every movement imaginable. This allows me to know exactly how long it should take to perform 21 repetitions of anything. If you complete your 21 repetitions in an extraordinarily fast amount of time and your name is not Rich Froning, chances are I noticed that you did not complete all of your reps or were not performing your reps to the standard. Don’t cheat yourself and don’t cheat your fellow CrossFitters by adding on a few extra reps or subtracting a few seconds from your time. Remember why we are all here in the first place. We are here to improve from where we were yesterday and without accurate scoring, we will never be able to accurately track our progress. Let’s all make a pact to just come in to the gym, kick ass, earn our score, post it accurately, give a high five, and repeat tomorrow.
9) Supervise Your Children At All Times
Please make sure that if you bring kids to the gym, you are keeping an eye on them at all times (before, during, and after your workout) It is very dangerous for kids to be running around the gym while weights are being lifted and also dangerous for them to be playing on the equipment without supervision. We have started the creation of our designated kid’s area and plan to improve it as time goes on to make it a more enjoyable place for kids to be. We really appreciate your attention to this rule to provide a safe environment for everyone.
10) Have a Good Attitude and Have Fun!
Shifted is YOUR safe place to enjoy yourself, escape from all of life’s stressors, and be surrounded by positive and encouraging people. Appreciate this community and space that we all have created and always enjoy your time spent here. Be an uplifting spirit that someone is looking forward to being around each day.