Blue House Weekly Updates, 10/09/2023

Anton Fero • October 10, 2023

BH Summit Recap

Thank you to everyone who joined us for our first Blue House Summit! We were so grateful for your presence, engagement and participation- and incredibly inspired by your goals! This was the embodiment of community. Learning together, working out, sharing a meal and most importantly, encouraging and uplifting each other. If you haven’t sent us your goals- feel free to DM us on Slack or reply to this email! We would love to support you and celebrate your accomplishments!

For those of you who were unable to attend, we will be releasing content over the upcoming weeks sharing snippets of what we discussed. This will be a yearly event for us, and something you’ll want to clear your calendar for!


BH Merch Fall Drop: PRE-ORDER NOW!

We are bringing the swag this season and have a full line up of shirts, sweaters, sweat shorts and sweatpants! These will ONLY be available through PRE-ORDER. We have a full rack in the gym with every size to try on. If you find something you like, write your info down on the pre order form located to the left of the rack. Get on it!


Blue House Scholarship Applications are LIVE

We will be making these scholarships available exclusively to members of Blue House, but we encourage friends/family and community members who may need financial assistance to reach out to us at hello@bluehousefitness.com to discuss other potential opportunities. 


Unlock your HSA/FSA funds with our TrueMed Partnership

Your future payments may be eligible for reimbursement through HSA/FSA funds! TrueMed will handle all the intricacies of using your HSA/FSA funds on your behalf, making the entire process seamless and hassle-free.


Food for Thought:
The Role of Support & Community
TOGETHER WE GO FURTHER


We are wrapping up our four week series on Goal Setting. This week, we are talking about the role that community plays in your success. We say this a lot (and we even have it painted on our walls), Together We Go Further. Let’s unpack some of the layers behind this catchy phrase.

We live in an increasingly isolated society. Technology, social media, transportation etc. has given us the ability to be more connected than ever before, yet people are suffering from an epidemic of loneliness that is shortening life-span at an alarming rate.

A lack of social-connection can increase risk of premature death by 60%. 

If you joined us for the Summit, we discussed the importance of community. We talked about how we are less dependent than we have ever been on each other as neighbors, friends, family and community members- and as a result, more reliant on complete strangers than ever before. 

One of the reasons we are so passionate about what we do is because of the trickle effect that takes place outside of our four walls. We’ve seen it time and time again, and 100% believe in the snowball effect that just a little bit of momentum can create over time. It changes individuals, changes their families, their communities, the way they invest in their relationships and big picture, it has the power to change the world around us. 

We need each other. We need to learn to open up to one another, and to share what we are going through or struggling with. If this sounds scary- that’s because it is. Being vulnerable with someone takes courage. But if you can push through and get on the other side of that fear, you may be surprised at the outcome. 

In the book “The Power of Vulnerability” by Brene Brown, she shares, “We associate vulnerability with emotions we want to avoid such as fear, shame, and uncertainty. Yet we too often lose sight of the fact that vulnerability is also the birthplace of joy, belonging, creativity, authenticity, and love.”

We are not a community where people go to unplug, or put in headphones and hope to avoid any/all interactions with other human beings. We are a community where we embrace connection and we embrace vulnerability. That means, showing up to workout after a long, frustrating day at the office and being okay not being okay, and trusting that the people around you and your Coach will hold space for you. That means reaching out on Slack to ask for help moving furniture, or accepting home cooked meals as you recover from surgery.

It also means sharing your goals with community members you trust and asking for accountability when you need it.

Here’s the cool thing about being vulnerable with your goals: studies show that publicly committing your goals to someone gives you at least a 65% chance of completing them. And having a specific accountability partner increases your chance of success to 95%.

You read that right. Simply having a specific person you share your goals with and periodically check in with will increase your rate of success to 95%.

Our challenge to the community is to find 1-2 members at the gym to share your goals with, maybe even form a small group. Check in with each other on a regular basis (weekly minimum) and support each other as you track your progress. There will be periods of time where things feel like they aren’t going anywhere at all, or maybe even back tracking, and it’s those exact moments where support from a friend will keep you pressing forward, and ultimately, reaching your destination. 

If you aren’t quite ready for that yet, we would be happy to check in with you. Send us an email or shoot us a DM on Slack. We are here to support you!

If you want to go fast, go alone; if you want to go far, go together

Start the qualification process here.


More Recent Posts

CrossFit is a Sport

August 31, 2025
CrossFit is not a methodology. CrossFit is a sport. And that distinction changes everything. Why People Burn Out in CrossFit Over the years, I’ve seen countless people fall in love with CrossFit—only to burn out and quit. They start strong, make progress, then suddenly hit a wall. Why? Because they treat CrossFit as a training methodology rather than as a sport. If you think about it, no one gets better at soccer by just playing games every day. Soccer players drill passing, practice set pieces, and build strength in the gym. Marathoners don’t just run marathons over and over; they train with intervals, long runs, tapering, and strength work. Yet in CrossFit, most people just “play the game” every day: show up, hit the workout on the whiteboard, and hope for the best. That approach leads to plateaus, injuries, and burnout. The Golf Club Lesson A few years ago, I had a lesson with the head pro at my golf club. I asked him, “Why are all these people here? Are they just here for fun?” He shook his head: “Everyone is here to get better. That’s the culture.” It struck me—people weren’t just swinging clubs to pass time. They were working on putting, their mental game, their weaknesses. They wanted to improve. Imagine if CrossFit boxes adopted that mindset. Instead of just hitting daily WODs, we’d actually train like athletes—with skill work, strength building, conditioning, and deliberate practice. Sport vs. Training Here’s the key: Training is preparation. Sport is testing. In CrossFit, benchmark workouts like Fran, Jackie, or the Open are the tests. Everything else in the gym should be training designed to prepare you for those tests. That means your training should include: Strength work (yes, hypertrophy matters—get stronger to unlock gymnastics skills). Aerobic base building (not everything needs to leave you on the floor). Skill development (muscle-ups, double-unders, barbell cycling). Competition exposure a few times per year to test your progress. Not every day should feel like the CrossFit Games. In fact, it shouldn’t. Longevity in the Sport If you look at athletes with real longevity in CrossFit, you’ll notice they train differently. Brent Fikowski is a great example. He periodized his training, focused on weaknesses in the offseason, built muscle strategically, and only pushed intensity when it mattered. Meanwhile, athletes (and everyday members) who try to “compete” every day? They flame out—physically and mentally. The same principle applies to anyone who wants to improve in CrossFit, whether or not they’re chasing the Games. The Bottom Line CrossFit is awesome. It’s humbling, powerful, and fun. But it’s still a sport. And like any sport, if you want to get better, you need more than random workouts. You need a plan. You need structure. You need to train like an athlete preparing for competition—not just someone showing up to sweat. Because let’s be honest: CrossFit is way more fun when you’re good at it. So if you want progress, stop pretending daily metcons are enough. Train with purpose. Treat CrossFit like the sport it is. And if you need help, we’ve got you. Hot take: CrossFit isn’t a methodology. It’s a sport.

Strength for Longevity

August 3, 2025
Gained 11 Pounds — And Why I’m Proud of It By Coach Marina, Blue House Fitness Hey y’all — Coach Marina here! I want to share a piece of my journey at Blue House over the last four years. Specifically, my strength journey, how my body has changed, and why I’m celebrating the fact that I’ve gained 11 pounds. Yes — gained. Strength With Purpose Everyone walks through the Blue House doors for a different reason. My reason? To get strong and live long. I have two daughters — ages 3 and 5 — and my training is about keeping up with them, playing with them, and showing them what’s possible. I want them to see that lifting heavy and taking care of your body isn’t just for men or athletes — it’s for anyone who wants to live a bold, capable life. Gaining Muscle, Not Shrinking When I started back in March 2021, I did an InBody scan. I recently did another one in June 2025 — and the numbers blew me away. Weight gained: +11 lbs Muscle mass increased: 55.6 → 66.1 lbs Lean body mass: 100.3 → 116.6 lbs Body fat % decreased: 23.2% → 17.5% Basal metabolic rate: 1352 → 1512 calories/day These numbers represent years of work, discipline, food, rest, and lifting heavy — and I’m so proud of that. There’s a myth that women will “bulk up” overnight if they lift. That’s not how it works. It takes intentional effort, smart programming, and eating enough. Muscle = Longevity I’m 39 now. And I’m not just chasing aesthetics — I’m building a foundation for my 40s, 50s, 60s, and beyond. Muscle mass improves: Metabolism Posture Bone density Immunity Blood pressure Sleep Energy Confidence And that’s not me talking — it’s science. Dr. Stacy Sims' book Next Level has been a huge influence for me, along with Nourish by Sarah Bis and The Hormone Repair Manual by Dr. Lara Briden. They all back up the importance of eating, training, and lifting for resilience — especially for women approaching menopause. Eat to Gain, Eat to Live Let’s be real: I love food. I have the privilege of eating foods that fuel me and bring me joy. Here's what a day might look like: Protein coffee (with milk, protein, creatine) Breakfast: Toast with peanut butter, eggs, greens Snacks: Yogurt, hemp seeds, nuts, berries Lunch: Quinoa, chickpeas, kale, beets Afternoon fuel: Chicken meatballs, cheese, cashews Dinner: my fave — beef & cabbage stir fry Nutrition isn’t about restriction. It’s about fueling your body for strength. The Mental Side Lifting heavy hasn’t just changed my body — it’s transformed my mental health. When life feels chaotic, the gym gives me peace and purpose. If you’re feeling tired, stuck, or low — I can’t recommend lifting enough. It will change your life. Yes, I Am An Athlete This August, I’m competing. And yes, I’ve had moments of doubt — but now I’m in a place of gratitude. I get to throw down with amazing athletes because I am one. This body — this 11-pounds-heavier, 11-pounds-stronger body — gets to do hard things. And that’s something I never take for granted. Final Thoughts: Do It for You Life is wild. We’re juggling work, kids, parents, stress. But the moment you say, I matter — and show up for yourself — everything changes. Lift to live long. Eat to feel strong. Don’t fear the scale — build the life you want. I’m proud of every ounce of muscle I’ve gained. And I hope you’ll start (or continue) your own journey too. Come see us at Blue House. Let’s get strong together. Want help starting your strength journey? Let’s chat. 💙

Gymnastics Strength

July 17, 2025
How to Get Better at Gymnastics for CrossFit: The 5-Step Framework By Anton Fero, CrossFit Level 3 Coach | Blue House Fitness Most CrossFit athletes want to improve their gymnastics—whether that means getting your first muscle-up, stringing together handstand push-ups, or simply surviving workouts like Fran and Diane. But too often, athletes jump into high-skill movements during workouts without a clear plan for how to actually build capacity. If you’re frustrated that your gymnastics skills haven’t improved, you’re probably skipping steps. There’s a better way. Let’s break down the five essential steps to getting better at gymnastics in CrossFit—built from years of coaching and athlete development at Blue House Fitness. Step 1: Strength First Before anything else, you need to ask yourself: Are you strong enough to do the movement? No amount of skill drills or technique work will get you a pull-up if you don’t have the raw pulling strength. You can’t finesse your way into a handstand push-up or bar muscle-up without the baseline strength to support your body. At Blue House, we use gymnastic strength training to build this foundation. That includes things like: Ring rows Push-ups Tempo work Controlled progressions "Don’t trip on 5x5 of ring rows. They’re gold." If you’re still in this phase, own it. This is where the real work starts. Step 2: Efficiency Over Technique Once you’re strong enough, the next step is to become more efficient. Efficiency means doing the same work with less energy—not necessarily prettier, just smarter. Let’s say you’ve got your first bar muscle-up, but it’s a messy “chicken wing.” That tells us you’ve got the strength, but not yet the control or rhythm. Now it’s time to refine. Coaches often use the word "technique," but what we really mean is movement economy. Can you do this movement repeatedly without wasting energy? Step 3: Build Your Volume Tolerance Every movement has a volume threshold that shows up in workouts: Bar muscle-ups: ~50 Strict HSPUs: ~50 Toes-to-bar or chest-to-bar: 100–120 Double-unders: ~500 Can you hit those numbers? If not, start with volume accumulation work using EMOMs or EOMOMs: “1 bar muscle-up every minute for 10 minutes. Then 2. Then 3. Work up to 50.” This phase is about getting your reps in—without interference—so you build stamina without form breakdown. Step 4: Increase Your Density Now that you can handle the volume, it’s time to compress it. Density refers to how many reps you can do per set or round. Example progressions: 5 sets of 10 unbroken reps 3 sets of 15 unbroken reps This phase eliminates rest between reps. It preps you for real workouts, where movements don’t come spaced out nicely every minute. You're building capacity under fatigue—without adding other variables yet. Step 5: Add Intensity (Interference) Now you’re strong. You’re efficient. You have volume and density. Time to layer in CrossFit intensity—that means interference from movements like: Thrusters GHD sit-ups Rowing or Assault bike Burpees or wall balls A sample workout: Minute 1: 15-cal bike Minute 2: 5 bar muscle-ups Repeat for 12 minutes This simulates the reality of Metcons—when your grip is fried, your heart rate is spiked, and you still need to perform. This is where most people want to start—but it's the final step for a reason. “Most athletes are doing Step 5, but skipping Steps 1 through 4—and that’s why they’re stuck.” What This Looks Like in Practice One of our athletes reflects on her own journey: “Before I joined Blue House, I wasn’t doing push-ups or ring rows. I couldn’t do a muscle-up. Now I can do multiple bar muscle-ups, and we’re working on ring muscle-ups next. All the EOMs and strength training really worked.” Once you’ve built the volume, then we can add complexity—like combinations that challenge your personal weaknesses (e.g., GHDs into bar muscle-ups, which might fatigue your core and ruin your kip). This isn’t just about gymnastics—it’s about becoming a better athlete overall. Final Thoughts: The Blueprint for Progress If you’re not improving your gymnastics, you’re likely skipping a phase (or three). Here’s the path: Strength — Can you move your body under control? Efficiency — Can you do it with less effort? Volume — Can you do enough reps to match a typical test? Density — Can you handle large unbroken sets? Intensity — Can you perform under fatigue and interference? “It’s not about trying harder. It’s about training smarter.” Once you build this foundation, you'll enter workouts and think, "Holy crap… this feels easy." And that’s exactly where we want you. Need Help With Your Gymnastics Training? Send us a message—we’d love to coach you through it. Blue House Fitness Train with purpose. Progress with intention.
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