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December Athlete of the Month

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December’s Athlete of the month is Tommy O’harris! This was Tommy’s first class ever in the photo. He told me how nervous he was to even try CrossFit and how long it took him to finally just show up to a free class after talking to us about what we had to offer. Look how far you have come Tommy! Your positive attitude, energy level, and dedication to working on things you know you need to improve on is great representation of what a No Mercy Athlete is. Thanks so much for being part of our No Mercy family and  representing! #nomercystrong

No Mercy Nutrition Challenge

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The Challenge

Eat a total of 800 grams (g) of fruits and vegetables, by weight, per day. No foods are restricted during the challenge, but you only count your fruits and vegetables towards the 800g total. Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Need more details? Click here!

What if you already follow a meal plan? You can eat the fruits and vegetables you like while still following other nutritional targets. Your choices can be higher carb, lower carb, all fruit, Keto, Paleo: it’s your choice. You can cheat any diet or system. If you are questioning if something counts, it probably does not.

Why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. (More Information.) Fruits and vegetables have more value than processed carbohydrates. If you’re already on a meal plan and seeing success, why not take your health to the next level and see how much better you feel eating whole foods.

Challenge Dates

October 15th– November 11th (4 weeks)

Points

  • 2 points are awarded for eating 800 grams of fruits and/or vegetables in a day. You do not get extra points for any amount over 800g.
  • 1 additional point is awarded for “diversity”: when 6 or more fruits and/or vegetables are used to hit your daily 800g total (where each of these 6+ items has to have a minimum of 25g). Hitting 800g is a day is a prerequisite to being eligible for this point.
  • 1 point is also awarded for working out at No Mercy CrossFit (max 5 points per week). A run on your own or workout in your home gym does not count. If you travel, working out at another gym will count.
  • 1 final point will be awarded for completing October’s “Daily Challenge”. (max 5 points per week)
  • Extra Credit: 1 point per week will be awarded for sharing a photo of your colorful plate, or of yourself working out at No Mercy. (No Mercy CrossFit must be tagged in the post in order to receive the point!)

Winner

We will award one month of free membership to the person with the highest point total at the end of the 4 weeks. There will also be a few runner-up prizes.

Cost

  • $10 per person – If you choose not to buy-in, you can still follow the challenge, but you won’t be eligible for the prizes

Friends/Family

  • No Mercy CrossFit members’ spouses, significant others or roommates can play along, too. Get the whole house onboard to stay motivated throughout the challenge.
  • The same rules apply, except no workout points are awarded and there is no prize in the unaffiliated group.

What will help you succeed?

  • Food Scale
  • Before and after – Body weight, Measurements, Photos, etc.
  • Prepping Food
  • Sharing tips and tricks with our community throughout the challenge
  • Follow @Optimizemenutrition on Instagram

Tips and Tricks

  • Wash all of your fruits and veggies when you get them home so they’re ready to eat
  • Weigh out portion sizes ahead of time so they’re easy to grab
  • Peel before weighing if you’re not eating the food in its entirety
  • Soak sliced apples in salt water to retain the flavor and keep from turning brown
  • Roast a pan of mixed vegetables (425°, 30-40mins)
  • Fruit smoothies are quick and easy
  • Peel, slice in half, and freeze bananas for smoothies = more fruit, less ice
  • Replace rice and pastas with root vegetables (sweet potatoes, spaghetti squash, etc.)
  • Most restaurant vegetable servings are between 75-85g
  • Front load your day…try to get as much in at breakfast and lunch, so you aren’t scrambling later

 

References

Synkowski, EC. “OptimizeMe Nutrition.” OptimizeMe Nutrition, 5 Oct. 2018, optimizemenutrition.com/.

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May Athlete of the Month at No Mercy……

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Life is hard, CrossFit is hard, being a teenager is hard. Being a teen in a CrossFit class when your parents own the gym is very hard. Your held to a little bit higher standard, fair or not. Our newest award winner has been training with the No Mercy classes for a little over a year consistently even though it has never been something that was” her thing”.  No Mercy trainer Holly Mikolajewski has chosen Kendall Mikolajewski as the May recipient. I am so proud of Kendall, and the progress she has made.

She use to complain about training. Now she just gets ready after school, and puts her head down and works. She use to avoid the pull-up rig like the plague now she is doing pull-ups with a band, and challenges herself with not only weight but also adds in new skills regularly. Kendall moves a barbell like it’s her job, and displays some serious strength. CrossFit may never be her thing, or it may just turn into just that. The transformation in Kendall is awesome to witness. She now opens up a lil bit more in class, and makes sure she finishes very single wod, and thats what’s important. She never quits no matter what. Kendall has a tough exterior, but a huge heart of gold. Being a middle child is never easy, and it would be easy to get overshadowed, but Kendall has her own talent, and that is physical strength that few 8th grade girls can hold a candle to. She could compete in powerlifting right now and hold her own. To watch Kendall back squat is a thing of beauty.  It is cool that Kendall has so many strong, and fit female athletes to look up to in the gym.

As a parent you always want to see your children succeed, and it is cool to see them win, but in Kendall’s case just seeing her participate, and making a name for herself on her terms in the gym is priceless. Kendall has earned this award for demonstrating great work ethic, hustle, and determination, and for that we are proud. The world is yours Kendall Mikolajewski….and if you just keep pushing you will achieve anything you want in this life. Take the road less traveled Kendall, and carve out a lane just for you.  For all your effort, see Holly to grab your award. So very proud of you KENDALL!!!!!!

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End Of An Era……Start Of A New!

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     Holly and I started No Mercy CrossFit in 2012 with the mission to bring CrossFit in its purest form to the residents in Piqua, Ohio, and that we did. Along the way we have gone through several changes, and even moved to a large facility that we currently occupy. We have made several mistakes a long the way but are proud of the community that we have built. No Mercy is home to some of the finest trainers around, and our athletes best interest has always been at the forefront.

We were mentored by some of  the finest people in all of CrossFit from the very initial stages and will be always grateful for their  friendship and help. We had a good foundation already from the folks at Practice CrossFit, and received so much support from so many people that it would be too difficult to mention all of you. What we never imagined in a million years was the friendships that have been forged with our members that we will carry with us forever. Countless get togethers, vacations, and moments of fun and laughter that can’t be put into words to show our gratitude. 

With that being said, Holly and I would like to announce that we will be selling our ownership of No Mercy CrossFit  effective May 1, 2018. We will be turning over the gym to a partnership of Shawn and Jodi Chaney, and Chad and Brandi Lawson. They are current members that have a love for the community, and we are confident that they will only enhance the growth of the facility, and the community. It will be a smooth transition, and we are super excited for them and know that this is in the best interest of the box. It is time to begin another journey in our lives, and are proud to hand over the reigns to some of the most amazing people we could imagine. Running two businesses personally is overwhelming, and not fair to our members that I cant give 110%. We have so many adventures coming in the near future with Kamryn’s soccer career, and Kendall will be going into high school, and Kyrstan will be giving us a grandchild soon. As  you can see our plate is full.

  We would be remiss if we didn’t thank our loyal amazing staff that we are blessed with. I want to thank Chelsea Sellers our gym manager for your friendship and guidance over the past year. Thanks for believing in us and joining our staff. We  want to thank our training team of Dustin, Sandy, Emily, Foster, Kara for your countless hours of support, and loyalty. It will never be forgotten.  We want to thank all our former staff  for helping build up No Mercy to what it is today. To you our members: THANK YOU for your effort, dedication, friendship, and support. You took a chance on us and we sincerely appreciate it.

  Last but not least we  want to thank our family.  Kyrstan, Kendall, and Kam…you guys have sacrificed so much so that we could chase this dream. We hope that seeing how hard we had to work has taught you life lessons that you will carry with you forever. Thank you to my wife Holly for joining me on this adventure. You were the glue that held it all together like always. On to the next adventure!  We will still be training at No Mercy as members now, and Holly will remain on the training staff. This isn’t goodbye. It is simply a thank you, and a best of luck to our new owners!! See ya on the training floor!!!!!!

-Joey Franchise & Holly

 

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On to the next round…..

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Many athletes dream of qualifying for the crossfit games, and few have a realistic shot. this season lightning didn’t just strike once but  twice. This open season was special for No Mercy CrossFit as two of our hard working masters athletes have qualified for the masters qualifier putting them within 4 wods of realizing a dream of competing in Madison Wisconsin.

No Mercy CrossFit is stoked  to have two women represent not only themselves, but our box and our staff as they take on the 50-54 women’s division. Coach Sandy Curtis finished the open ranked 54th in the entire world  and  Ranee Richards finished open season ranked 69th worldwide. We could not be more proud of them and what they have accomplished. We have every confidence in you both and know your chances are as good as anybody!!!

Please join me in wishing Sandy and Ranee good luck as we wait for wods to be released on April 19. Job well done ladies.

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April Athlete of the Month

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This month I have decided to choose a guy for our athlete of the month honor that is truly deserving. After a brief time away from the gym he came roaring back in after he realized how much he missed training. He never missed a beat. He works his tail off and supports the community whole heartedly. This guy is a gifted athlete that also competes in martial arts. Steve Curtis is our newest winner.

Steve soaks up training advice like a sponge and has a knack for gymnastic movements. Even though there are lifts that Steve struggles with such as OH Squats he laughs it off and continues to plug away. A true joy to have in class for the coaches and never a dull moment to train alongside.  I can’t think of a more genuine guy that likes to work hard but never loses sight of why we do this stuff…..to be better at life. Steve has came so far in a short time because of that solid work ethic and never takes for granted the fact that he is able to train. If you ever want to be amazed ask Steve to demo some insane clapping push ups!!!! It is a real pleasure to have you as a member of the No Mercy Community Steve. That personality is contagious and something to be admired. Congrats buddy! You deserve it!!!!!! See Franchise, Holly, or Chelsea for your reward.

-joey franchise

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No Mercy March Athlete of the Month

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This month’s athlete of the month is Angie Palbas. Her dedication to not only the gym but the no mercy community is beyond compare. Each and every day she comes to the gym and gives every workout her all. She is constantly improving her lifts and her gymnastic movements. Recently her focus being on getting her kipping pull ups. With her dedication to improvement and dedication to attaining her goals I have no doubt that it won’t be long till we see Angie rocking out sets of pull ups soon.

                Her positivity and constant support in the gym is infectious and everyone who trains with her instantly takes on a new attitude. That kind of ability to bring out the best in people around her and ability to make this community what it is, is incredible.

                Angie doesn’t just come in right at the start of class then leave after the wod. She takes time working extra on mobility and recovery and I honestly don’t think I have ever once seen her skip an auxiliary! That type of resolve is what No Mercy is all about! Excellent work Angie I can’t wait to see how far you will go! Please see Franchise, Holly, or Chelsea to collect your prize.

-Chelsea Sellers

 

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World Class…….

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One thing is for sure the talent across the board in the CrossFit Community is impressive, and it gets tougher every single season. That’s  makes the point of this article so important. So many strong women…. but our very own coach/gym manager Chelsea Sellers stood out not just in our region but world wide by posting the second best score for the clean at 276# in the entire world. Let that register for a second. Coach Chelsea has always been known for her strength but to finish so high up there is mind boggling. She put herself on the map but also represented No Mercy CrossFit and Piqua, Ohio as well.

Chelsea, although blessed with strength puts in the work to continually get better. She has really dialed in the technique work in order to be world class. Nothing beats hard work and Chelsea puts in the time. We are so proud of your accomplishment at No Mercy. No matter what happens the rest of the open that single moment in time will not soon be forgotten. Congrats coach you deserve it.

 

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February Athlete of the Month…..

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So as we venture into “Love Month”, I have only love for our next Athlete of The Month. This guy comes into the gym with a huge smile on his face and is always looking to see what his next challenge is in the WOD. He asks questions for possible modifications, weight suggestions or just to see how bad the WOD actually was. Your February Athlete is Sammy Mikolajewski.

Sammy is the type of athlete/crossfitter any coach would love to have in class. He has a great work ethic and loves to push others around him, even during the toughest wods. He may not be the fastest at every wod, he may not be the strongest, but he has the biggest engine! Watching Sam move a bar on a Full Squat Snatch is one that we all could study and learn from. He has even taught me a couple things. The bar is set high…pun intended…when he is in the building. As a coach, having Sam come into the gym is rewarding. When the workout is over and everyone is flat on their backs, Sam is the first one to come to you and say “Great Job”.

The next time you see Sammy, give him a big ol’ High Five, it’ll be a low five for him.

Congrats Sammy, keep up the great work, your coaches notice.-Dustin “D-Lo” Brown

It is easy to forget how good Sam is at CrossFit and the knowledge he has gained over the years because we have done this together for over 8 years. Since we started at a different gym together I never would of guessed that we would still be at it. Sam brings a quiet confidence to the gym and like Dustin said has learned how to manipulate wods to keep them effective for him as we have gotten older. It is nice having family to share this journey of fitness together and No Mercy is lucky to have this guy around. Congrats Sam you deserve it. See Franchise tomorrow at work to receive your award. Job well done.

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Signing Day……The Harder The Battle The Sweeter The Reward!!!!

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I finally get to write something that I knew would be coming sooner or later. It is an article and a story three years in the making. I remember it like it was yesterday…

About three years ago I was asked to start personally training a young man that just finished up his Freshman year in high school. He was maybe 145 lbs soaking wet. He couldn’t even Bench Press 135 pounds, and his squat was only slightly better. His parents trusted me with his development and for that I am grateful. He survived all the mistakes I made with him, and survived all the 5:30 am training we did together.  He committed to the process and never wavered even when I made him do 20 rep maxes to build a base. This young man never quit believing that he would someday sign a letter of intent to play college football. He rushed for over 1500 yards in a single season and was a tackling machine. That young man is OWEN SMITH.

Owen has not only grown in size in the short time we worked together (up to 185 pond body weight), but he now bench presses 250 lbs, and can squat well over 400#. Through it all he remained humble, and kept his nose to the grindstone, and today we get to announce that Owen has committed to play football for the University of Dayton. I want to thank Owen, and his parents Pat and Caryn for trusting No Mercy CrossFit with Owen’s development. He taught me as much as I taught him and I can’t say enough how proud I am of him. This is a big day for our entire staff that either had the privelage to help Owen train or got to watch him work. No Mercy has proven that we can get kids to that collegiate level.

Big O…. we look forward to watching you dominate on the college level. You deserve all the good things coming your way. UD is lucky to land him.