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goal wallAs we approach the beginning of July, let’s take a moment to reflect once again on our goals.  Did you achieve your goals for June? Did you have any setbacks that you would like to approach differently this time around? With that said, here are some guidelines to keep in mind as you set your goals for July.




  • Specific: Make sure your goal is clear so you have a vision of what you would like to achieve.  For example, rather than saying “I want to run faster,” a specific goal would be to “run a 7 minute mile.” Or rather than saying, “I want to lose weight,” say “I would like to lose two pounds of body-fat.”


  • Measurable: Again, “running faster” is not enough. By saying “running a 7 minute mile” you have something to measure your progress against.  Looking to lose fat or gain lean muscle?  Schedule body composition readings so that you can accurately measure your progress.


  • Achievable: When setting goals, it is always admirable to shoot for the stars, but if your goal is not realistic, it is easy to get discouraged. Likewise, a goal that is not challenging enough, is not motivating.  Using the running example above, say you currently run a 15 minute mile. Is it more realistic to progress to running a 7 or 13 minute mile in only 1 month?  When you work towards achievable goals, you are more likely to stay motivated month to month than if you miss your goal by a long-shot and get discouraged.


  • Relevant: When you set your goals, be sure it is a goal that is relevant to you and your life. What is motivating to you in your life right now? How will achieving this goal improve your life? Your goals should be unique and relevant to you, not anybody else.


  • Time-bound: This is important because it allows you to plan a strategy, and create benchmarks in order to ensure you are moving in the right direction as your deadline approaches. When setting your goal for July, think about how you plan to achieve it, and how when you will measure your progress throughout the month.


Setting SMART goals is essential for staying motivated, and setting an action plan to reach your long term goals. Take a moment to reflect, set your goals for July, and share them in class on the Goal Wall. And remember, we have plenty of tools available to help you measure, plan or achieve your goals, whether it be meal planning, personal training, customized macros, or InBody readings. Let’s get to work!



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Doing Murph May 30?  

Register and Pre-Order Your T-shirt by emailing mperea6@gmail.com.

  • $20 per t-shirt
  • Choice of Blue, White or Red

See below for full event details.

Front of Shirt











Back of Shirt









The Event – May 30, 2016 at 8:00 am

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At CrossFit 100 we have a tradition of supporting the The Murph Challenge by completing “Murph” the workout on Memorial Day.


What Is Murph?

If you’re not familiar with the CrossFit classic hero WOD Murph here’s the workout:

  • 1 mile run then
  • 100 pull ups
  • 200 push ups
  • 300 squats

Partition pull-ups, push-ups, and squats as you see fit) then….

  • 1 mile run (Competitive athletes may choose to wear a 20# weight vest or body armor for the workout).



The Murph Hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Tips And Tricks For most of the population Murph’s 200 pushups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 pushups they are struggling to string three together at a time. Pushup burnout can be prevented by partitioning the workout wisely.”


Listed below are some rep schemes to consider:

  • 5-10-15: The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy: 20 rounds of 5 pull-up,s 10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
  • 15 squats 5-5-5-15: If pushups are a particular challenge for you consider the following scheme 20 rounds of 5 pushups, 5 pull-ups, 5 pushups, 15 squats.
  • 5-5-5-10-5: Similar to the 5-5-5-15 20 rounds of 5 pull-ups 5 squats, 5 pushups, 10 squats, 5 pushups.


What To Expect

Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:

  • +70 Minutes Beginner
  • 40-70 Minutes Intermediate
  • 30-40 Minutes Advanced
  • 30 Minutes or less Elite



Tired man after cardio workout. Running man taking a break after run under the sun. Fitness athlete breathing heavily from heat exhaustion.
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Tired man after cardio workout. Running man taking a break after run under the sun. Fitness athlete breathing heavily from heat exhaustion.









Do you feel like the scale is your enemy? It just might be if you aren’t focusing on your body composition. Traditional mainstream information about diet and exercise has focused on cutting calories and doing endless amounts of cardio in order to lose weight. Yes, if you follow this advice you will lose weight. But chances are you may end up with a condition, commonly referred to as “Skinny Fat.”


What is Skinny Fat?  

Skinny Fat, is the condition where you have a normal body weight, yet little muscle definition and a high proportion of visceral fat around your stomach. Too much cardio, without sufficient protein while dieting is the recipe for becoming Skinny Fat.  When your muscles aren’t stimulated to repair themselves, as they would when you lift weights, your body will begin to catabolize your muscle. When you have less muscle, you burn less calories at rest, which causes the weight to creep back on.  This is how the Skinny Fat cycle begins.

More and more studies are finding alarming evidence that this condition in some ways, is worse than being obese. In a recent study, published in the Annals of Internal Medicine journal, researchers found that people with a normal BMI and high hip to waist ratio, had a higher risk of death than people with a higher BMI and more even fat distribution.


Why The Scale is Misleading

Whether you goal is to look better in a bathing suit, or improve your health long term, it is time to stop using your bathroom scale as your primary measure of health. It only accounts for your total body weight, and does not distinguish between your fat, muscle, or water weight.  

For example, your BMI takes into account your age, height and weight, yet some of the fittest Crossfitters in the world have BMIs that are considered obese. This is because a pound of muscle is smaller than a pound of fat. While women are often concerned with looking bulky as the result of lifting weights, the reality is that unless they are taking some sort enhancer, they are not going to bulk up. It’s the fat that will make women look bulky, not the muscle.

Again, when you have more muscle on your body, you have a higher metabolism, which helps prevent gain in the first place.


Breaking the Cycle

Want to avoid the Skinny Fat cycle? The best way to get out of it or prevent it is to develop enough muscle so that you have a high metabolism to help you burn away your body fat.

This can be accomplished through:

  • A consistent workout schedule that incorporates enough anaerobic and strength training exercises to stimulate muscle growth
  • Following a diet with the right macro ratio and enough protein to feed your muscles

As your body composition changes, the traditional scale is not going to help you track your progress, so you will have to use other methods to do so. The scale may not move in either direction, but that doesn’t mean that your Body Composition isn’t improving.


Body Composition Readings

Whether you would like to gain muscle or maintain muscle and lose fat, a Body Composition Reading will provide you with the insight about your body that will guide you towards your goals.

There are a variety of methods to get a body composition reading. In the past, the most accurate method was through water submersion tests, which were not only expensive, but very inconvenient.

At Crossfit 100, we are now offer the Inbody 570 as a  convenient and affordable method to measure your lean body mass, body fat percentage, and water weight. With a 98% accuracy rate, you no longer need to bother with the inconvenience of an expensive water submersion test.  If you schedule your analysis at Crossfit 100, you will also receive a 10 minute coaching session to discuss your test results, next milestone target setting, and advice on reaching those targets.

With multiple sessions, you can track your progress over time, and work with a coach to adjust your plan as needed. When you understand your body composition you can take the guesswork out of your diet and training strategy, and get results.  

Save yourself from relying on the traditional scale as your trusted measure of health and, put your faith into a proven system to improve your long-term health once and for all.

Currently we are offering a special for four Inbody Sessions for the first 100 customers for only $100 ($180 value). For more information about the Inbody 570 or to schedule an analysis, click here.

crossfit member sucess
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crossfit member sucess












by Tammy Galecke Sacharski

Almost exactly two years ago I found myself being rushed to St. Lukes for a heart cath. procedure. The procedure itself not nearly as scary as what they found….an 80-90% blockage in my LAD (sometimes called the widow maker – yep that’s scary). The best cardiologist at St. Lukes fixed my broken heart and I was on my way two days later. Still in shock. Life style changes, healthy eating, reducing stress were imminent. I tried, but not really that hard, certainly not seeing any drastic changes. What was I thinking?

Fast forward to 6 months ago, my dear friend Corrie Murray Prunuske convinces me to join CrossFit, “it’s the workout made for you”, she says. She’s looking great after doing this for some time so I agree to go with her to check it out. I meet Marcela Perea  first, then Douglas Moore  and now I’m all in…they are great people, if you don’t know them you should. The first week I am convinced that these work-outs will do me in. They probably would have except for the support, encouragement, and beauty of the 5:45am group. Every day I walk into the box, I remind myself of the words Peter Wiegers said to me after a run “trust me, it gets better”. The really cool thing is that he came back to get me after he had already finished the run to tell me this. This was probably my second week.

Peter was right and although it’s still tough, this week was full of major accomplishments. I finished my first 15 minute time cap WOD with 22 seconds to spare. Tears of joy were mixed with the copious amount of sweat beading down my face. I also partnered with three (of the many) amazing women who I admire and watch in amazement at every workout. These women pushed me to do things I was pretty sure were out of my ability. (Jessie Schaub, Stacey Mckay, Elena….thank you for a great week).

Getting back to the heart awareness part of this post…Please do not neglect the signs that something might need to be checked out. I ignored shortness of breath, discomfort in my arms and legs, and of course those chest pains were surely just anxiety. (I ignored them for a year…over and over again I told myself I did not have time to go to the Docto.) If I had ignored them another day, things may have not turned out so well. Please do not be like me, except when I am doing really cool things like CrossFit!!

Next month is my next six month checkup, it’s a big one. I promised my favorite cardiologist and his nurse some big things….I got this thanks to the 5:45am CrossFit 100 group, Scott Sacharski, Josh, Ethan and Jean Reitz Galecke Albers  (my mom).

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So far this year we have come a long way as a CF Community. Whether you are competing this month in your first CF Open, you just completed your first nutrition challenge, or you have stuck to your New Year’s resolutions like never before, our CF Community has been breaking new boundaries each and every day.

That said, there is a great deal of excitement, pride and thankfulness amongst our CF member community. Now the question to ask is, “What are we going to do with all this gratitude?”

Why not “Fit-It-Forward!”

Each week, starting on Monday, March 14th, we will post a challenge on the CF 100 Instagram and Facebook, to help our members add “happy” to their “healthy.”  The challenges will get tougher as the month progresses, and will be focused on helping and inspiring others.

In order to participate, all you have to do is change your profile picture to the CF100 Logo, and tag your photos of completing each challenge with #crossfit100 #upshow.  We’ll be posting the logo on our Facebook page, so all you have to do is tag yourself in it and them make it your profile picture.  At the end of each week we will announce our “Fit-it-Forward” prizes and winners!