Don’t think you’re “ready” to Start CrossFit?

Don’t think you’re “ready” to Start CrossFit?

Think again!

We all had a lot of questions and concerns before we got started.

Everyone who does CrossFit knows it’s more than a workout. The secret that makes CrossFit so effective is a simple and irreplaceable combination of three ingredients: the results, the coach, and the community.

At CrossFit Salus, we program a “”SMART START” and a “FITNESS” level in every class – lighter weights, modified movements, beginner-friendly.

Come see for yourself.

You’ll be joining a tight-knit local community that is connected to a massive global network of people — people who, like you, are working to become fitter and healthier. You’re now part of a group of people who are here to motivate and support you along the way. We’ll help show you around the gym and introduce you to our coaches and our community

When you’re ready to show up, our amazing (and patient) coaches are ready to welcome you.
Questions? Give us a shout at info@salusnj.com

Do you want more than just a workout?

Are you looking for more than just a workout?

Welcome to Salus.

We’re not going to lie: CrossFit can be mentally and physically challenging… but this is precisely the reason why it CHANGES LIVES. If nothing changes…nothing changes.

At CrossFit Salus in Middletown, NJ, we give you the opportunity to become a better version of yourself. Get your energy back and live a full and healthy life.

Instead of going to a regular gym and wandering from machine to machine without any guidance, every single one of our amazing coaches are ready to guide you and encourage you every day, placing strict emphasis on safe movement…and FUN.

Do you want more than just a workout? We know you do.

Give us a shout to find out more: info@salusnj.com

 

7 Keys to Setting SMARTER Goals

smarter goals

Setting New Goals

Plus My Favorite Habit-Tracking App

Have you ever set a lofty goal for yourself (with the best intentions in mind, of course) only to eventually get frustrated and quit? This is all too common, especially in the New Year.

You know and so much research shows that setting goals is a very important component to success. They can give us something to aim for and help provide direction, but it’s easy to get overwhelmed if not approached strategically.

Set SMARTER Goals

No doubt you’ve heard of SMART goals before, but have you heard of SMARTER goals?

Borrowed from Michael Hyatt, SMARTER stands for:

  • Specific
  • Measurable
  • Actionable
  • Risky
  • Timely
  • Exciting
  • Relevant

Great results don’t just happen. You have to be intentional. ~Michael Hyatt

SPECIFIC goals helps you identify exactly what you want to do, whether that’s an achievement or a new habit.

  • Not: I want to lose weight.
  • Be Specific: I want to lose the weight I put on during quarantine.

MEASUREABLE means you will know exactly when you have achieved that goal. Without something to measure, how will you know if you have succeeded?

  • Not: I want to be healthier.
  • Measure it: Lose 5 pounds.

ACTIONABLE goals are those that includes an action word and not just “to be.” For example

  • Not: I want to be more consistent with exercise.
  • Show Action:  CrossFit three times a week.

RISKY goals should stretch you out of your comfort zone, but not too much. It should be challenging and realistic, not overwhelming.

  • Not: I want to lose 20 pounds in 2 weeks.
  • Be Risky, yet realistic: Lose 20 pounds of fat in 10 weeks and gain 5 pounds of muscle.

EXCITING goals should keep you motivated to keep pursing that goal, even in the face of unexpected challenges – which you will inevitably encounter. To be honest with you, I don’t know how you can set a goal without being emotionally involved with it.

  • Not: I want to workout.
  • Get Excited: I want to overcome my fear and learn how to do a handstand.

RELEVANT goals must align with your current circumstance in life. Your goals now may be different 6 months (or even 6 weeks) into the future. For me, my goals right now look entirely different than they did last January.

  • Not: All in. All the time.
  • Be Relevant: Ask yourself: Given where I am right now in this season of my life, does this goal make sense?

A goal is not just about what you accomplish. It’s about what you become. ~Michael Hyatt

Write Down Your Goals

When was the last time you actually wrote down your goals? This is a critical part of the process to motivate you to take action.

Writing them down and placing them somewhere where we can see them every day allows us to be reminded of the things we wish to manifest into our lives and grow every day. It can include anything that you can draw inspiration from, larger goals or even just little reminders to keep on the right track.

That motivation is even more so when you share those written goals with others…only if those people are committed to helping you achieve them (your coach, accountability buddy, mentor, etc).

When you write down your goals, you’re stating your intention and setting things in motion. But the real key is to review them on a regular basis. This is what turns those goals into a reality.

Every time you review your goals, ask yourself: What’s the next step I need to take to get closer to this goal?

Set Your Goal

To get started, ask yourself a few questions. Write down your answers and share them with a coach and a friend to help you stay accountable:

• If nothing ever got in the way (stress, injuries, time, work, obligations, etc.) what is your dream performance accomplishment?
• What steps can you take to work around those challenges and work toward that dream accomplishment?
• Use 3 words to describe what progress means to you. Define what it looks like and feels like.
• What performance-specific skills are you working on?
• How can your daily choices be refocused to work toward your goals and improve your health?
• What is one positive affirmation that you need to be reminded of?

Consistency is better than perfection. We can all be consistent-perfection is impossible. ~Michael Hyatt

Celebrate Your Wins

Remember to celebrate the new habits that you cultivate along the way. This help you pull together the foundation for your long-term plans. Here’s why:

Need some inspiration?

Here are a few goal examples:

• Need to hydrate more?

Set a water target for your day and download an app to track how much you drink.

• Want to clean up your eating?

Start tracking what you eat in a free app like MyFitnessPal or chat with Coach Angela or Camilla about your specific nutrition needs.

• Looking to fit in more CrossFit classes?

Determine one action that you can do in 5 minutes or less to make your mornings go smoother. For example, lay out your gym clothes, pack your lunch, tell a friend to meet you there.

• Want to sign up for a weightlifting or CrossFit competition?

Talk to a coach, identify a comp and develop a plan.

• Need to change your mindset?

Set an affirmation for each day to create more positive self-talk.

• Ready to PR?

Put your numbers together, identify the missing links and talk to a coach about a proper progression to get you there.

Become Aware

The great thing about setting a goal is the more time we spend truly being aware of what we want in our lives, the more aware we become of what we need to do to get there. The bigger, long-term goals motivate us and the short-term goals allow us to break those bigger goals into something more attainable and satisfying.

We started our business to help people change their lives and become the best version of themselves. It’s not just about one competition or one PR. It’s about those daily wins, lifting a little heavier, eating a little better, etc. Let us help you create a process you can maintain, and keep you accountable. You’ll reach those goals before you know it!

My Favorite Habit-Tracking App

For tracking my nutrition goals, I have been using —and loving!—MyFitnessPal. It is free and available for both iOS and Android devices. It is a food diary that allows you to break down your macronutrients and micronutrients. Specifically, it allows you to:

  • Establish good habits or break bad habits by becoming aware of what you’re eating and when.
  • Identify your streak target which is how many times in a row you track your food.
  • Set reminders.
  • Keep your diary private or share it with your coach for that extra level of accountability.

Refresh Your Goals

Did you set a goal at the beginning of 2020 only to be sidelined by quarantine? Yeah, me too. Remember, if we’re always looking for perfection, we may never experience progress.

Give yourself permission to refresh your goals. And remember, the practice of setting goals is not just helpful, it  can make you happier, too. Studies tell us that people who make consistent progress toward meaningful goals live happier more satisfied lives than those who don’t.

Every small change that we implement into our daily lives has the power to allows us to reach our dream accomplishment. So, go ahead and dream big – we’d love to help you get there!

Athlete of the Month: Nina Gettings

Each month we spotlight a different Salus athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every workout, or gets a PR every week. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up to class, gives their best, and then gives a little more. They are hungry to learn and always ready to do the work without complaining. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Salus Community should be all about.

Our February 2020 Athlete of the Month is Nina Gettings. Nina came in with goals and came out surpassing them. From banded pullups to many body weight pullups, added weight on the barbell and increased confidence, she has improved her overall strength dramatically. Her positive energy is contagious and we’re honored to have her be a part of the community.

We’re excited to share her story.

1. When and why did you start CrossFit?

I started CrossFit December, 2018 after seeing how much my dad liked it. His improvement inspired me to give it a try.Nina Gettings Athlete of the Month

2. How has your performance changed since you started CrossFit?

I have definitely seen improvement in my technique and have more confidence during lifting weights. Also, when I first started, I was just trying to finish the workout and survive, now I am pushing myself.

3. Are there exercises you can do now that you couldn’t do before?

When I started, I could barely do a pullup with a green band. Now I can do several strict ones! This will come in handy when taking the Candidate Fitness Assessment for West Point.

4. How has your body physically changed since you started?

I have seen a significant improvement in my mobility and overall flexibility, as well as continue to increase in overall strength.

5. How has CrossFit changed you in other ways?

I think CrossFit helps me do better in school, because it has taught me how to keep on going even when I really want to stop and give up.

6. How do you describe CrossFit to your friends?

During the workout it is super intense and challenging, but once you are done, it is the best feeling ever!

7. What keeps you motivated to continue?

I love the feeling you get after class, and being able to see ongoing improvement.

8. Favorite WOD?

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

9. What advice would you give to a newbie just joining CrossFit Salus?

Break down the number of reps in your head. For example, if you need to do 20 wall balls, just make it to 10, and then break the last 10 into sets of 5. Never look at the total amount of reps and slowly chip away.

10. What is your next goal to accomplish?

Get into college!!!

11. If you could design your own WOD, what would it look like?

3 rounds:
Mile run (slow)
25 sit ups
5 pullups (green band if needed)
4 thrusters
25 box jumps

12. Favorite thing to do for fun?

Walking/ going on hikes with my family and friends. I also like fast roller coasters (i.e., Kingda Ka), playing soccer, and tennis.

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy dish: Poke bowl at JJs Delicacies in Red Bank.
Splurge Meal: Mac and cheese and coffee ice cream for dessert.

14. If you could be an animal what would you be and why?

I would be a flying squirrel because they can climb up trees, are fearless and jump from branch to branch.

15. Favorite motivational quote?

“Discipline equals freedom” -Jocko Willink

16. Interesting fact that not many people know about you.

When I was in China I ate a scorpion.

Independence Day Modified Schedule 2019

In celebration of Independence Day, Thursday, July 4th will run on a modified schedule. (Please reserve ahead of time on Wodify.)

  • 7:30am CrossFit
  • 9:30am CrossFit

As always, friends are welcome to attend any CrossFit class, at any time.

We offer a complimentary trial class for any athlete new to CrossFit Salus who lives in the area. So, if you have someone in mind, let them know we’re open on the 4th and to join you for a WOD. If you have friends in from out of town, they may choose the “Drop-In” option.

Here’s what you need to know:

1) CHOOSE WHO YOU’RE GOING TO BRING.
2) SEND YOUR FRIEND THIS LINK  SO THEY CAN RESERVE THEIR SPOT AHEAD OF TIME AND SIGN AN ONLINE WAIVER
3) REMIND THEM TO MEET YOU THERE A FEW MINUTES EARLY.
4) HAVE FUN & SHOW THEM THE ROPES.

 

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Learning Some Common CrossFit Language

AMRAP, box, GHD…What in the world do all those words mean? No doubt, CrossFit is comprised of it’s own lingo. Here are some basic CrossFit language and terms you might hear thrown around at the box.

Common CrossFit Language: Vocabulary, Acronyms and Abbreviations Explained

  • AMRAP: As Many Reps (sometimes Rounds) as Possible
  • BEAST: A complimentary term used to describe a badass athlete, as in “she/he’s a beast”.
  • Benchmark-A workout or lift that tests or measures your fitness and/or strength. Similar to “What do you bench?” at a Globo Gym, in CrossFit, a classic benchmark may be, “What is your Fran time?”
  • Box: the term which refers to a CrossFit gym
  • BS: Back squat
  • BW: Body weight
  • Cherry Picking: Choosing which days to come to class based on the workout, movements or weather. Selective attendance is a pathway to plateau.
  • Chipper: A workout with many reps and many movements (you chip away at it)
  • CFT: CrossFit Total – consisting of max squat, press, and deadlift.
  • C&J: Clean and Jerk
  • DL: Deadlift
  • DOMS: Delayed Onset Muscle Soreness
  • Dubs: Double Unders- the jump rope swings around twice with one jump
  • Ego: Must be left at the door.
  • EMOM: Every Minute On the Minute
  • Fran: Classic CrossFit benchmark (21-15-9 thursters/pullups)
  • Firebreather: A top- notch athlete, someone who does things that us mere mortals just stare at in wonderment. Someone we can all aspire to be like.
  • For Time: Complete the timed workout as quickly as possible. Be sure and log your workouts (especially the named ones) so you can see your fitness progression.
  • FS: Front squat
  • The “Girls”: Some of the very first CrossFit WODs; The “benchmarks” for assessing one’s level of fitness; These workouts are named after girls (15 total “original girl” WODs; and 6 total “new girl” WODs).
  • GHD: “Glute Ham Developer” equipment that helps to develop core, back and hip-flexor strength
  • Goat: A movement or lift that is difficult for you to overcome. Something you dread coming up in a workout because you either suck at it, hate it or both. Common goats include double unders, muscle ups, running and handstand push ups. We all should be working on our goats, constantly.
  • Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice- mentally and physically (Example: “Murph”- Run 1 mile, 100 pullups, 200 pushups, 300 air squats, run 1 mile)
  • GPP: General physical preparedness, aka “fitness.”
  • Globo Gym: Often associated with low membership prices, which proves the old saying “you get what you pay for”. A gym whose business strategy is designed to get you in the door, pay your fees and then hope you never come in again.
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • KB: Kettlebell
  • K2E: Knees to elbows. Similar to TTBs described below.
  • Kilos: 2.2 pounds equals one kilogram.
  • Kipping pullup: A rhythmic swing on a pull-up bar that lets you transfer horizontal motion to vertical force. This movement should allow you to complete more (and quicker) pull-ups but must only be mastered after you have the strength to complete a series of strict pullups
  • MetCon: Metabolic Conditioning.
  • MU: Muscle ups can be done on the rings or on the bar.
  • OHS: Overhead squat. The ultimate test for mobility.
  • Paleo: Clean eating nutrition plan that many CrossFit athletes adhere to; Not a ‘diet’, but a healthy lifestyle; The premise is “eat real, whole foods”, including protein (red meat, poultry, pork, seafood, eggs), vegetables (all, including some starchy veggies, such as sweet potatoes/butternut squash), lots of healthy fats (nuts, seeds, avocado, coconut oil) and some fruit; Eliminates gluten, sugar, most dairy and legumes.
  • Pistol: A squat that only uses one leg at a time (also known as single leg squats). Resistance bands or steadying oneself on a box/pole may be used to help gain balance for those new to the movement
  • Pood/Pd: Weight of a kettlebell (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)
  • PR: Personal record. Must be followed by high fives and ringing the golden PR bell!
  • PP: Push press
  • Rep: Repetition. One performance of an exercise completed successfully. A “NO REP” would be a failed attempt at a rep.
  • Rest day: A very necessary component for recovery, both physical and mental. The harder you work, the more rest you need.
  • Rip: What could happen to your hands after pullups at a high volume. It’s preventable! Shave your calluses and buy a roll of tape to keep in your bag.
  • Rhabdo: Rhabdomyolysis; A dangerous condition where muscle fibers breakdown at a high rate.
  • ROM: Range of motion
  • Routine: the enemy.
  • Rx’d: As prescribed; as written. WOD done without any adjustments or scaled movements. Complete WOD done with proper form.
  • SDHP: Sumo deadlift high pull
  • Scaled: Every single workout, movement or skill that we program can and should be scaled to the needs of the individual. For example, if you’re still working on your pullups, you will scale by doing an assisted pullup with a band. Scaling is essential to maintain the proper stimulus of the WOD.
  • Snatch: The snatch is the first of two lifts contested in the sport of Olympic weightlifting followed by the clean and jerk.
  • Stimulus: Each workout is designed to achieve a specific result. Our coaches will help you scale the workout so you can achieve the intended result.
  • TGU: Turkish get-up. Basically it’s getting up off the floor with a kettlebell stacked overhead.
  • Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
  • T2B: Toes to bar. Can be scaled with K2E.
  • WOD: Workout of the Day.
  • 21-15-9: A specific rep scheme for a give wod. (Ex: 21-15-9 Thrusters and pull ups. …Round 1 do 21 Thrusters and 21 Pullups, round 2 do 15 thrusters and 15 pull ups, round 3 do 9 thrusters and 9 pull ups. DONE!)

Athlete of the Month: Megan Fuentes “CrossFit Helps Me Stay Focused”

Congratulations to long-time member, Megan Fuentes for being named CrossFit Salus Athlete of the Month for August! Megan joined us in 2015 and is always smiling, bringing positive energy to every class she attends. Drawn to the sport by her dad, CrossFit is now an important part of her life, helping her stay focused.

We are proud to have you a part of the Salus family and thanks for stepping in to coach CrossFit Salus Kids class this summer!

Megan Fuentes on How CrossFit Helps Her Stay FocusedMegan Fuentes on How CrossFit Helps Her Stay Focused

Athlete of the Month August 2018

1. When and why did you start CrossFit?

I started CrossFit about 7 years ago. My dad started first and would go through movements in the kitchen and convinced me to try it. I had been struggling with Lyme disease and exercise was one way to kick its butt, so I kicked its butt really hard ?

2. How has your performance changed since you started CrossFit?

CrossFit has made me stronger in a multitude of ways. It has helped me to persevere through WODs and, even more, through life. I can lift more…

I have a better relationship with my body, and I can push my body more when my mind wants to break down.

3. Are there exercises you can do now that you couldn’t do before?

I am finally starting to get strict pull ups and dips!!

4. How has your body physically changed since you started?

I have muscles now!

It was actually a tougher transition than one might expect because of the classic standard of beauty that society portrays (which does not have strong traps and defined quads) but I’m proud of what my body can do now.

5. How has CrossFit changed you in other ways?

It keeps me healthy and helps me stay focused.

With a crazy schedule I tend to have waves of coming frequently and then not. When I am not attending classes my stress levels are higher, I feel poorly about myself and I’m not as productive. However, when I am going consistently, I function better all around.

6. How do you describe CrossFit to your friends?

A workout that kicks your ass! You lift weights, do gymnastics movements, and its always changing.

You feel like you’re dying, but it’s great once it’s done ?

7. What keeps you motivated to continue?

Getting better, seeing results, increased confidence, and the community…and feeling jealous when my parents are going but I’m not.

Megan Fuentes on How CrossFit Helps Her Stay Focused8. Favorite lift or WOD?

All the legs! Love squats, handstand push ups, and dubs.

9. What advice would you give to a newbie just joining CrossFit Salus?

Don’t give up! No matter what level you’re at, everyone is pushing just as hard.

It’s not easy, but you’ll be glad you did it.

10. What is your next goal to accomplish?

Staying consistent as school and work pick up again ? and always muscle ups.

11. If you could design your own WOD, what would it look like?

An EMOM involving dubs and squats, maybe throw some GHD sit ups in there too

12. Favorite thing to do for fun?

Sleep, being outside, and spending time with family and friends

13. Favorite healthy dish….and favorite “splurge” meal?

Favorite healthy dish at the moment is stuffed tomatoes with quinoa, spinach, pesto, and garbanzo beans.

Splurge? All the carbs. Mostly focaccia grandma pizza from Brooklyn.

14. If you could be a superhero who would you be and why?

Wonder Woman because she’s a strong, kind, smart woman…and ridiculously badass in an awesome outfit.

Megan Fuentes on How CrossFit Helps Her Stay Focused15. Favorite motivational quote?

First thing that comes to mind is something that Gino said to me during a workout and it has pushed me ever since. I was resting too much between reps in a WOD and he said, “Pick it up when you don’t want to” it gave me more mental strength to keep going.

16. Interesting fact not many people know about you.

Despite the fact that I have traveled and lived across the world, when I was little I was ridiculously shy and was a koala on my mom…us Brownfelds are all or nothing kind of people ?

Celebrating the Success of our Athletes of the Month

Every month we feature a new “Athlete of the Month” at CrossFit Salus. This is a member who has stuck out to us one way or another because of their amazing progress, grit, gains and community engagement. These featured athletes are full of motivation. Read their stories to help you stay focused and motivated, too.

Athlete of the Month: Brian Zink Talks About Success One Day At a Time

Brian Zink has been a member at CrossFit Salus since April 2016! We met him a few months before that during the CrossFit Open. You may not know it, but he’s a very competitive person. And he’s on a mission to RX all of the CrossFit 2019 Open WODs. Approaching every day at the box with enthusiasm, Brian does a great job of adding a dose of healthy competition (and jokes) to any class he attends. He leaves it all on the floor and strives for success one day at a time.

Athlete of the Month Brian Zink SuccessThis athlete has heart! When Brian finishes, he’s often the one cheering the loudest or running last laps with those who are finishing up. He inspires people to do their best and he inspires us with his positive attitude and unwavering work ethic. We’re honored to have him as a staple in our CrossFit Salus community! Meet Brian Zink!

Brian Zink on Success

Athlete of the Month July 2018

1. When and why did you start CrossFit?

I started CrossFit officially when I joined Crossfit Salus 2+ years ago. My wife dropped in for the CrossFit Open in 2016 at CrossFit Salus and witnessed how instructional the coaches are, and supportive the community was to a visitor. I quickly realized this was the proper place for me to learn all of the movements.
CrossFit is a great way for people of all ages to get into great physical condition and be competitive on a daily basis.

2. How has your performance changed since you started CrossFit?

Prior to CrossFit my fitness was mostly cardio based, but recurring calf and back injuries led me to CrossFit where I can say those two issues are in the rear view mirror with better form, mobilization and physical therapy.

CrossFit Salus is a special place where their stable of coaches include Regional Athletes, Olympic gymnasts, Nationally Competitive Olympic Weightlifters, Massage and Physical Therapists are all critical pieces to keeping this 42-year old healthy and on the playing field working toward my short and long term goals!

3. Are there exercises you can do now that you couldn’t do before?

The last 2+ years has been a journey of learning many new exercises while learning better form and mobility.

Most recently I have learned pull-ups and hang squat cleans

4. How has your body physically changed since you started?

I have lost 2 inches on my waist line and 15 lbs since I began.

5. How has CrossFit changed you in other ways?

In the last 12 months I have been getting more sleep, eating more healthy and have seen this translate into better results in the gym and increased energy levels throughout the day.

6. How do you describe CrossFit to your friends?

It is not a CULT and the quicker you stop making excuses the sooner you will be in the best shape of your life!

I used to be that skeptical person who didn’t think a 7 minute WOD was enough exercise for the day, but I was absolutely wrong!

CrossFit is different every day focusing on multiple different muscle groups, many which I didn’t know existed.

Athlete of the Month Brian Zink Success7. What keeps you motivated to continue?

There are still many movements that I can’t do or haven’t perfected.

Failure = Motivation for me to keep coming back and trying harder.

Failure today makes success tomorrow that much sweeter!

8. Favorite lift or WOD?

Any Hero WOD 30 minutes or greater!

9. What advice would give to a newbie just joining CrossFit Salus?

Check your ego at the door.

Listen to your coaches and your body!

Learn proper form and increase mobility before increasing the weight.

Embrace the Suck, every single person in the box had a first day, week, month of CrossFit !

10. What are your next goals to accomplish?

Double-Unders
Hand Stand Push-ups
Muscle-Ups
Long Term: RX all CrossFit Open WODS in 2019

11. If you could design your own WOD, what would it look like?

For Time:
800M run then 2 rounds of
10 Pull-ups
20 Box Jumps (24/20 inches)
30 DB Snatches (50lb/35lb)

…
1000M row then 2 rounds of
10 T2B
10 Clean and Jerks (135lb/95lb)
10 Burpees over Bar

…
50 calorie assault bike then 2 rounds of
10 T2B
10 Clean and Jerks (135lb/95lb)
10 Burpees over Bar

…
1000M row then 2 rounds of
10 Pull-ups
20 Box Jumps (24/20 inches)
30 DB Snatches (50lb/35lb)

…
Finish with a 800M run

12. Favorite thing to do for fun?

Family day at the beach or watching the family (wife included) compete in sports!

13. Favorite healthy dish… and favorite “cheat” meal?

Grilled Chicken and Rice
Pizza or Nicholas Creamery

14. If you could be a superhero / animal / superstar who/what would you be and why?

Gumby and flexible are synonymous. One of my biggest hurdles with many of the CrossFit movements is my lack of flexibility.

15. Favorite inspirational quote?

“Hard work beats talent when talent fails to work hard” – Tim Notke, HS Basketball coach

Athlete of the Month Brian Zink Success16. Interesting fact not many people know about you?

I am quietly a very competitive person.

Celebrating the Success of our Athletes of the Month

Every month we feature a new “Athlete of the Month” at CrossFit Salus. This is a member who has stuck out to us one way or another because of their amazing progress, grit, gains and community engagement. These featured athletes are full of motivation. Read their stories and get inspired.

Athlete of the Month: Tyler Quarantiello is Motivated to Change

Athlete of the Month: Tyler Quarantiello is Motivated to Change

Since joining CrossFit Salus last summer, he has been motivated to change his life for the better. Through exercise and clean eating TQ has lost 60 pounds, become more efficient at being a firefighter and has motivated more people than he probably realizes. Please give a chalky high five to our next Athlete of the Month: Tyler Quarantiello!Athlete of the Month: Tyler Quarantiello is Motivated to Change

1. When and why did you start CrossFit?

I started CrossFit in August of 2017. I live very close to the box and always wondered what CrossFit was about.

I was a member of a local gym and found myself having trouble finding the motivation to get there on a consistent basis.

After moving to Middletown…

I found myself in the worst shape of my life and knew I needed a change.

2. How has your performance changed since you started CrossFit?

My cardio has improved drastically in less then a year since I started at Salus. I also feel way more balanced and flexible.

I also feel stronger then I have ever been.

3. Are there exercises you can do now that you couldn’t do before?

The Olympic lifts are all new to me. I lifted weights consistently since college, but never did snatches and cleans.

4. How has your body physically changed since you started?

I lost over 60 pounds since I joined CrossFit Salus.

I fit into jeans that I wore in college, clothes fit me better and I feel much more comfortable in my body.

5. How has CrossFit changed you in other ways?

Athlete of the Month: Tyler Quarantiello is Motivated to ChangeMainly, CrossFit motivated me to really change the way I eat because I quickly realized that I would need to eat healthier if I wanted to succeed at CrossFit . I realized that I would not be as strong or athletic if I continued to eat processed foods and continued to consume alcohol too often.

I also believe I am more efficient being a firefighter because I am in much better shape then I was before I started CrossFit.

I find myself going to bed earlier at night and sleeping better. My energy levels have gone through the roof and I am always motivated to do things around my house or go outside and be active.
I honestly feel like CrossFit has changed my life for the better.

6. How do you describe CrossFit to your friends?

Talking about CrossFit has become something I tend to talk about frequently with my friends. They are sure to let me know that they know I started CrossFit and that I love it. I describe it as an always changing extremely challenging workout that pushes you to your limits every session.

I explain how there are usually three parts, stretching and warming up, strength training, and the WOD and that all three aspects are challenging and fun.

7. What keeps you motivated to continue?

I have always been a competitive person. The challenge of the WODs keeps me motivated because I want to do the workouts efficiently and competitively as possible.

8. Favorite lift or WOD?

I really enjoy the Assault Bike and the Rower.

My favorite lifts would be bench and shoulder press.

9. What advice would you give to a newbie just joining CrossFit Salus?

Something that I believed helped me in the beginning stages of CrossFit was working on my cardio. I found myself so gassed in the WODs early on, so I did running, cycling, and swimming on my own to raise my cardio level. Keep at CrossFit and don’t give up.

10. What is your next goal to accomplish?

Short term I would like to be able to successfully do kipping pull-ups.

Motivated to change, my main goal as of right now is to be able to RX every workout in next years Open.

11. If you could design your own WOD, what would it look like?

800 Meter run
50 Situps
50 Cal Assault Bike
50 Deadlifts @135
50 Cal Row
50 Wall Balls
800 Meter run

12. Favorite thing to do for fun?

Golf and sitting on the beach.

13. Favorite healthy dish….and favorite “cheat” meal?

Healthy: Seared Tuna with a greek yogurt wasabi sauce on the side & roasted asparagus.
Cheat: PIZZA

14. If you could be a superstar who would you be and why?

I would no question be a professional golfer like Jordan Spieth or Rickie Fowler. They enjoy life and party hard and just seem to always be doing awesome things. I love to golf and couldn’t imagine getting paid millions of dollars to play it. I’d rather be a golfer than any other athlete because golfers can elect not to play in tournaments if they don’t want to and it would be easier to maintain a social life and be a family man.

15. Favorite motivational/Inspirational quote?

Athlete of the Month: Tyler Quarantiello is Motivated to ChangeModeration is for cowards. Anything in life worth doing is worth overdoing.

16. Interesting fact not many people know about you.

I love to cook

CrossFit in Middletown: Your Healthy Happy Hour

CrossFit in Middletown, NJ:

Your “happy hour” with a healthier twist

Why Post-Work Workouts Are the New Happy Hour


When (and why) did socializing become equivalent with drinking?
As professional adults, we’re well beyond boozy peer pressure, but there’s still something appealing about the post-work happy hour that makes us want to follow the crowd.

If Sunday Funday has turned into Margarita Monday, Taco Tuesday, and Wino Wednesday…
It’s could be time for a change.

CROSSFIT MIDDLETOWN BUDDIES ARE FIT FRIENDS FOR LIFE

After you’ve seen each other dripping sweat as you struggle to keep up, there’s just no going back.
You’ll be tight for life.

HAPPY HOUR HITS HIGH PERFORMANCE

Studies show that the after-work hours around 4 to 6 p.m. are best for peak athletic performance, which seems like the perfect reason to skip after-work drinks for an after-work workout.

CROSSFIT IN MIDDLETOWN IS A CELEBRATION

Getting fit is so much more rewarding than a few cocktails. It’s literally helping you become a stronger, healthier version of yourself.

Sweat to celebrate, banish the blues…it’s the best therapy.

ALL THE MOTIVATION

You’ll be more motivated to work out if you have someone to go with.You can hold eachother accountable, and you won’t be plagued by FOMO because you’ll be making your own healthy memories.

 

Trading in just a few trips to the bar for a class with the barbell will do wonders for your body, mind, and spirit.

To that, we say “cheers”!

Schedule your ‘no sweat’ intro to talk with a coach today!

READ MORE ABOUT CROSSFIT MIDDLETOWN