I’m sure you’ve all seen/heard about the gold star chart, or maybe you’ve already earned one. Those of you that haven’t yet, I’m sure you’re wondering how you can make that happen. It’s really simple, be Exceptional! Doing things that go above and beyond your coaches expectations are ways to get a gold star, for example; get a huge PR on a lift, go deep into the “dark place” during a WOD (more so than a normal day), help the coach put things away after class, bring your coach food (just kidding, but seriously), provide ideas that we can use to make the gym a better place for everyone… etc. We should all be holding ourselves to a higher standard all the time, but this just a little extra incentive to do so. So go earn some stars!


Recover to Live Better

Why should you focus more on your recovery?

Serious athletes in all major sports can’t leave any stone left unturned. Pro football players sleep in oxygen deprived tents to improve their bodies healing ability, they get weekly and sometimes daily massages, they have personal chefs and a surplus of people in their corner to help them heal and recover. CrossFit athletes on the other hand don’t have that kind of money. But all CrossFit athletes that compete in the CrossFit games take their recovery very, very seriously.

One of my favorite sayings is “there’s no such thing as over training, just under recovering.” So how does this apply to the regular gym goer? Well, we all have a goal right? Even if you don’t consciously acknowledge it, you have something you’re shooting for; bigger arms, smaller waist, more vitality, stronger legs and back, we all have something. If your body is 40% recovered everyday when you’re in the gym, you’re only getting that much better. Now, you don’t have to do ALL the things serious athletes do, but incorporating just a couple can have enormous benefits to your health and wellness.

Here are some things you can do for recovery, give one a try for 2 weeks, if you notice a difference and wanna stuck with it then do, then try adding another one. Be vocal with us about how it’s going for you!

Food (in my opinion, the most important):

-Rians fatted calf- quality meet, some veggies, potatoes and lots of spices and sauces.

-We have nutrition coaches and meal prep options at VCCF just ask your coach for more details.


calm  (guided meditation, sleep stories, breathing)

headspace (guided meditation app), or use any guided meditation on youtube.

5 minute journal (positive way to start your day)

box breathing and tactical breathing technique guided by Mark Divine

Wim Hof breathing technique 


-Advocare- Chelsea Bush and Jacob DeRossett can tell you more about these supplements

Onnit – (I use and really like their immune support)

Natural Calm – Magnesium supplement for sleep and relaxation, you can also find it at vitamin shop.

Mobility and Flexibility

Mobility WOD (subscribe and do the short “MOB” everyday)

ROMWOD (relaxing yoga, daily programing that will improve your flexibility)

Mobility WOD youtube channel, probably the best resource on the entire internet for healing your athletic injuries that WILL HAPPEN!

Rouge fitness (great place to buy mobility equipment)



Please join us in congratulating Jacob DeRossett as our newest partner/owner at VetteCity

CrossFit. Jacob’s L1 and L2 certifications make him a high level coach and his experience in mobility, gymnastics, recovery, weightlifting and competition make him well rounded. Jacob also embodies the heart of VCCF, which you know as a member is the best part of our gym. Jacob’s new roll as one of our partners will give Jacob more accessibility to the day to day decisions made to benefit our gym. He has a vast understanding of programming and has a knack for making notes of our weaknesses. Get ready for a year of crushing all of our goals in 2017!!!! Congratulations Jacob!

Kyle, Courtney, Mitch and Tom


Shoulder Health



The shoulder joint is a very unique joint. It has more range of motion than any other joint in your entire body and because of that it requires more stability than any other joint in your entire body.

The first thing your need to know about shoulder pain is, “proximal stability, leads to distal mobility.” Max Shank. What that means is if your trunk (abdominals, obliques, lats, glutes, hip flexors) is weak, you can experience shoulder pain simply because these muscles aren’t functioning properly. This is very important for people who do CrossFit because CrossFit by large doesn’t work the obliques (twisting) and lats (bending) as much as it works other muscle groups in the trunk. Something that I’m noticing now after years of coaching is that athletes are lacking seriously in these muscle groups, this is something we are programing to fix but that doesn’t mean you shouldn’t attack issues on your own.

-Start adding in some very basic trunk twists and trunk bends with a PVC pipe as soon as you get to the gym. I’ve been doing up to 100 reps of each 1-2 times a week and I’ve eliminated my shoulder discomfort.

-Also, doing single arm Kettle bell overhead carries, waiter carries (front rack) and single arm farmer carries are great ANTI rotational exercises that will also work these muscle groups.

-If nothing else you’re going to have a super sick six pack after adding these things in.

-Pretty much all info above was taken from here.

Ok so that takes care of stability, what about mobility. These exercises worked for me because I have no mobility restrictions, that doesn’t mean they won’t help you, but any restrictions must be addressed. In all honesty before you workout basic arm swings, arm circles, PVC pass throughs, goofy PVC pass throughs are a great way to increase range of motion and control dynamically, then after your workout, take a band throw it on the rig and lightly stretch that shoulder joint in all directions you know how. Below I’ll tag a couple of videos to get you started on these mobility exercises. Just remember, like anything in the gym FLEXIBILITY TAKES TIME, YOU HAVE TO DO THESE THINGS EVERYDAY FOR A WHILE TO SEE CHANGES. As always if you have debilitating pain that won’t go away, seek professional help, in our last blog entry we have tagged some professionals we know and trust.

-How to do a proper shoulder circle

-Dumbell / Bench stretches

-5 way shoulder MOB this is the one I wanna see everyone with tight shoulders using.


Come see me with questions.


2017 CrossFit Open


Get Ready My Friends! 

As many of you know the 2017 CrossFit Games Open is upon us. We are less than 3 weeks away from the first announced open workout of the 2017 season. I’m sure some of you guys have been thinking about this time of year a lot– like every time you walk into the gym a lot. We had an amazing turn out last year and it was lots of fun and we hope to see the same again this year! Go to to sign up and make sure you type in Vette City CrossFit for your affiliate. That way we can all see scores on our own leaderboard.

The first workout will be announced on the games website at 7pm February 23. Keep your Friday nights open for “Friday night lights,” where we get together from 4-7ish PM and throw down on the open workouts. These won’t be typical classes, you will just show up and hop in a heat whenever you’re ready to go.

We encourage everyone to sign up and support the CrossFit community that has been so kind to us, and support our VCCF family members as we all suffer together for the next 5 weeks. Even if you don’t think you are an ‘elite athlete’ it’s still way more motivating to have your name on the leader board, you’ll find yourself pushing harder than you ever imagined!!! Just ask anyone who has done it before! Best of luck to you all!


Recovery & Yoga classes


Yoga Class!

As some of you may of already heard/attended, Jen Moore will now be instructing a yoga class on Saturday mornings at 10:00 AM at the gym. You will need to provide your own yoga mat but it is free for members. So that’s awesome right?

Recovery Class!

Jacob will be teaching a recovery class on Sunday afternoons at 4:00 PM. During this class we will rehabilitate common athletic injuries, as well as talk about how to prevent future tweaks and pains. For this class, if you have a yoga mat, lacrosse ball, foam roller, etc. Please bring it.

New Things!

First off, you guys are awesome!
Congrats on a successful CrossFit Games Open! The last 5 weeks have been tough but we stuck together and pushed harder than we ever imagined. In the end we got so much more out of the experience than just competing.

New Stuff
The open gives us the feedback we need on how to tweak programming to help you reach your fitness goals. The “skill warm up, strength, skill” will all be consistent for a month, then we will revamp, log our results and move on to the next month.

Warm Ups
Our barbell warm ups are programmed with the majority needs in mind. We will spend time getting comfortable in the bottom of our squats, practicing different ‘launch’ positions for the Olympic lifts and developing confidence pulling underneath the barbell in the snatch. Our gymnastics skills are focused on keeping our shoulders healthy and getting more comfortable holding your body weight on a different apparatus.

Let the soreness begin! We will be squatting 3 days a week during strength. Squat strength is not a major weakness for our community, but if your squat improves, so does everything else. Focus on getting comfortable in the bottom and standing up fast on every rep of every set. Monday we started our first set of a 4 week cycle using a drop set. We do this to enable us to lift heavy for at least one set and still get some strength volume in at the lighter weights. Wednesdays will be very rough, 4×8 is no joke, this is mental toughness day for realz. Friday is just more time working the squat and getting better at one of our biggest barbell weaknesses, the jerk. We must work on a solid foot position as well as fast feet and elbows.

Didn’t do gymnastics as a kid? No problem, we got you. Gymnastics are a major weakness for the majority of us. So in an effort to improve this, we will be adding in two gymnastics sessions a week. During this time we will be doing ‘weird’ stuff that may feel boring or unnecessary but trust the process! Teaching our bodies what proper positions should feel like is the foundation we are missing in our movements.

Extra Work
We have sprinkled in lifting for those of you who want to focus more on developing strength. Also, ALL THE ABS! Mondays and Fridays there are some sick abdominal complexes, because, well, pool season. Tuesday and Thursdays will ONLY be stretching days, if you think you don’t need to stretch then go ahead and argue with me as to why you don’t need to, and you won’t win. I know you need to stretch, you know you need to, so do it. It says EXTRA WORK because the majority of the time we will not have time to do this in class, however, I’m sure any coach will walk you through the exercises at the end if you want. KEEP IN MIND this lifting is lots of volume on the legs and lower back, if your body is not adjusting to the volume well or if you’ve only been coming for one week, then don’t over do it! Talk a walk after the wod, clean your stuff up do the ab work, say goodbye to everyone and head out, it’s all good around here!

Thank you!
For coming in every day and putting in work and making better choices in life for your health. Thank you for being apart of our wonderful community! If you have questions please ask, if you have suggestions please let us know and we will do everything we can to get better for YOU!

OMG. BTW. Need 411. IMHO. U in?

What in the world am I talking about?

Communication! Woot!

Some of you don’t have FB. (It’s 2015 friends. Even if you don’t like FB it’s a great way to get information from your loving gym. A.K.A CrossFit Family. #canIgetawhatwhat)

Enter “Group Me.” Please-oh-please download the ap on your phone. There is a VCCF group now just for our gym and for announcements. It will not be a chat room unless you make it one. And then I’m pretty sure people will start muting it, so please just keep it for announcements only.

Or you can text 541-626-5303 and we can add u.

Can’t wait to try this out, I think it will be great.



I prep, you prep, we all prep!

Let’s talk meal prep.

Wait. Are you on IG? Do we follow each other? CourtneyWise5. Usually I post about food.


And the random family shenanigan: IMG_1662 #HMH

SO, down to business. Meal prep is daunting, huh? Figure out if you are a one day prepper or a 2 day prepper. I’m a Sunday and Wednesday kind of gal. #MathProblems

The meal plan below can work for either, but you should always eat your fish first. Leftover fish is not great, so it should at least be fresh. Try saying “fresh fish first.” It’s kind of hard.

You are going to eat chicken 5 times.  So, depending on how big your meat portions you need to count how many breasts to buy. Then buy a steak– because you deserve it. And buy salmon and ground turkey. Expensive to buy all this meat? Yup. But not any more expensive than your $3.00 a box cereal and $5.00 sandwich from Subway. Word.


* Grab the largest head of cabbage. All chopped up should give you 4 cups if not more.

* I eat broccoli every day. Twice a day. It works for me. Buy what green veggies you like and force yourself to eat it. Be creative with spices. I put hot sauce on everything. Here’s proof:


* Turkey tacos: buy tortillas (preferably the low carb options with the least ingredients) and stuff with tons of veggies and salsa. Cheese and avocado are toppings, not fillers. IMG_1625

* Grill chicken, burgers and salmon together. Also wrap broccoli in foil after putting tons of seasoning with a bit of olive oil and throw on grill with sweet potatoes.


* Then the only things left to do is brown your ground turkey which you should season heavily because it’s totally bland and stick your cabbage in the crock pot. Lastly, Make “overnight” oats a mainstay and put your breakfast in separate containers. 1 cup oats, 1/2 c blueberries and your milk of your choice– do this 5 times and you never have to think about breakfast.

* Your kids will help. And likely eat what you are making.

* Put spoons in your purse or gym bag. If you meal prep, you eat on the go. Eating with your hands is totally primal but not suggested. =)



You will never be hungry. #Fridgie

Ahem… selfie + refrigerator





* Sometimes you miss count and your meals are random compilations of fresh stuff you have prepped. Whatever works. At least I’m not eating out.



Oatmeal, protein powder, 1 TBSP peanut butter

Grilled chicken over cabbage with BBQ sauce (1 tbsp)

Grilled chicken, rice, grilled veggies

Snacks: apple, 2 boiled eggs

*If you’re watching your fat content, just eat egg whites. If you’re not, eat up.


Oatmeal, protein, powder 1 TBSP peanut butter

Leftover chicken over cabbage w BBQ sauce (1 tbsp)

Turkey Tacos topped with avocado and lots of salsa or hot sauce


Oatmeal, protein powder, 1 TBSP peanut butter

Turkey Tacos topped with avocado and lots of salsa or hot sauce

Steak, grilled veggies, sweet potato topped with coconut butter or real butter

Snack: 2 rice cakes, boiled egg whites


Oatmeal, protein powder, 1 TBSP peanut butter

Turkey Tacos topped with avocado and lots of salsa or hot sauce

Grilled chicken, grilled veggies onto of a salad with your choice dressing and side of rice

Snack: Apple or two rice cakes, boiled egg


Oatmeal, protein powder, 1 TBSP peanut butter

Ground turkey over cabbage w BBQ sauce (1tbsp)

Apple, peanut butter

Go out to eat, have one cheat item.


2 egg omelet plus 1 egg white with tons of veggies

Leftover grilled chicken from the week, whatever veggies are left over

“Hamburger Salad” ground beef, crumbled or chopped up over a huge salad topped with red onion, pickles, 2 strips of bacon, 2 tbsp cheese, tomato slices and 1 tbsp mayonnaise and a few slices of avocado.

Snack: boiled egg, apple peanut butter


Oatmeal, protein powder, 1 tbsp peanut butter

Sweet potato, ground beef burger with no bun and side of broccoli

Salmon with sweet potato and veggies or rice


Is this helpful? You should post pics on Vette City CrossFit Facebook page if you meal prep. Boom.