CrossFit Ransom

Happy Mother’s Day

We are blessed to have a bunch of strong, capable, fit moms (and grandmothers) who are setting the example for their kids.

Kids might not listen to what you say (all the time) but they are certainly watching what you do. They are formed way more by imitation than information.

❤️

The gang ripped through the ’s Acid Athletics workout. This was a workout you went out hot and stayed hot on. Nothing hits quite like that!

Heart Rate ⬆️
Triceps 🔥
Breathing 😮‍💨

Thanks again to the awesome folks at RAD letting us partner up with them.

Running, at time, can feel like “eating your vegetables” as a CrossFitter. It’s generally not folks favorite thing to do. So here are some ways to mix it in and (maybe) hate it less:

1. CrossFit class. Doing some runs while getting to lift some barbells is just more fun. It’s science.
2. Go out in nature. Trail run in a park. Don’t worry about pace and just enjoy the scenery and peace of being in the woods.
3. Find a buddy. Joining up with someone to run makes it a more enjoyable time.
4. Mix it up. Some days run long and slower. Some days do some shorter sprint like runs with big rests between it. Some days put on a vest or ruck and go hike. Some days just hit a solid effort on a mile and track that over time to see the progress you’re making.

Running may never be your favorite type of exercise but hopefully you can find some ways to sneak it in and not hate it too much.

Grunt work, doing things that are basically “move this weight from here to there”, is underrated. It isn’t sexy so it doesn’t get much love in the fitness space. But it is awesome at getting your heart rate up, taxing certain muscle groups, and it is honestly just fun.

Farmers carries, sled pushes, sandbag work, yoke carries, sled pulls, and odd object work are all great and probably don’t get the love they deserve.

Come check us out and see how much fun toting a heavy bag around can be. 😉

Some insider trading info for all of our closest friends: Investing in your fitness, mental/spiritual health, and the ability to withstand hard times has never been more valuable than it is right now. And the returns will only increase.

It’s like buying Apple in 2000.

The simple things 🤌

A push up, done well, is a fantastic piece of exercise.

First, it’s gymnastic in nature. It’s you moving your body in space. And to do them well you need to be able to brace your midline (abs, back, glutes). It works more than just your chest and triceps. You have a body. Learning to move it in a 3D world is a recipe for better living.

Second, it’s easily scalable. Can’t do a chest to deck push up? Put your hands on an elevated surface. The higher the elevation, the less weight you’ll be moving, thus it is easier to do. Already can do 25+ quality pushups? Elevate your feet. Or add a weight vest. Or put your hands on bumper plates. All of these make it harder.

Third, you can do them anywhere. Trying to sneak in more movement in your office job? Do a set of push ups every hour. That’s a “free” way to get 100+ push ups in everyday. Traveling and can’t make the gym? Push ups are a go to.

We see lots of people making fitness seem so complicated. And there are nuances and details. But if you can do twice as many push ups in 2027 than you can right now, we know that piece of the puzzle is getting better. No need for an app or algorithm.

To make it even easier to start, the month of May we will be doing a push up challenge. You choose the number. 3000 in the month (like 100/day)? 1500 (50ish a day)? 1000?

We will keep up with it on the whiteboard at the gym (if you’re not a member, you can comment on our posts with where you’re at # wise). Complete the challenge, get entered to win some swag (FitAid supplements, Ransom swag, and some other fun stuff).

Tag a buddy to do this challenge with!

Everyone needs to lift heavy (relative to their abilities) weight if they want a long independent life.

Everyone needs to get their heart rate elevated for 100+ minutes a week (cumulative) if they want their cardiovascular system to help them reach their 80s and beyond.

Everyone needs to have meaningful friends/relationships if they want live a long time (this is actually the number 1 predictor of longevity).

The awesome thing about Ransom, you’ll get all of that and more. That’s what makes places like this special.

Our Spring/Summer training block is underway.

Expect to see:

🫀 Monostructural (“cardio”) elements
💪 Accessory work & higher rep ranges
🔀 Increased variance/variety
🤸Built in skill development work (with choices)
⏰ Increased 20+ minute MetCons

This is our most balanced/varied block of the year but we are writing in some chances for you to customize pieces of it to accomplish your goals (better muscle ups, adding some muscle mass, better cardio for your summer 5k or HYROX, etc).

Once school gets out, life gets a little harder to stay consistent with. Our big goal during this block to is to increase consistency so once Fall comes, we can be ready to smash our strength cycle.

Let’s go!

It’s 2026 and we still have people tell us they “aren’t fit enough” to start doing CrossFit. That couldn’t be more wrong.

What we do is infinitely scalable. You could be 95 and coming off of hip replacement and we can help you get as fit as you can be. You can be a professional athlete and we can help you push your fitness higher.

We have everyone here. A mix of all levels of fitness. And that’s part of what makes it such a rad place to be.

It’ll never get easier.
We just learn to handle hard better.

We practice resiliency in our training to be prepared for real life, when things go badly. Because they will. But we can put ourselves in the best position possible to handle them and adapt by building “optional hard” into our lives.

We are blessed to be surrounded by people here at the gym that are prepared for the fight. And want that for you, our community, and the world as well.