Trammell Lynes, CF-L1 Trainer

Tram2.jpg

I went to school at Concordia University Wisconsin where I got my undergraduate degree in Criminal Justice and Masters degree in Organizational Leadership and Administration. I recently moved back to Milwaukee after being home in Canada for the past two years. This is the area I went to school and my wife got a great job opportunity here, so we moved back.

I played NCAA Hockey at Concordia and have been weightlifting through my whole playing career. About two years after I ended my playing career, I got into CrossFit. I was looking to replace that team atmosphere which is something I found in CrossFit.  I also love helping people reach new goals and am very passionate about fitness/nutrition. Being a CrossFit coach gives me an avenue to combine both of those passions.

My first CrossFit workout was 100 Bench Press at 135 and every time you break you run 400 meters. I enjoy pushing myself to new levels that I never thought I could, as well as learning new movements. My favorites are gymnastics-related because I’ve never worked on them before I started CrossFit.

My goals are pretty simple. I want to stay in shape for the rest of my life and be a good example of health to my friends/family. My favourite thing to do outside the gym is play with my 1 1/2 year old pup, Luna, and go to the movies with my beautiful wife, Carley.

New Members, get your ego out of the way, learn to do the movements the right way, and then we can start adding weight to those movements. Ask questions and understand that your goals are hard to accomplish because they are worth it and life changing. Let us help you get there!

Hillary Deppe, CF-L1 Trainer

 

Me.jpg

 I’ve been doing CrossFit for the last four years and CrossFit 414 has been my one and only gym. I heard about the fitness regime from my sister, but the first time I was able to do an actual workout was in college. A friend invited me to CrossFit Fort Atkinson where we worked out with Jeb Simmons (2x CF Games Athlete) and his brother. So it was hard. The WOD included wallballs & rope climbs, and I’ll never forget the disappointment I had when I couldn’t complete a single rope climb. As a kid I did a lot of different sports, including gymnastics, and I could most certainly climb a rope. But I could also do 12 pull-ups. Things have changed since then, mainly the fact that I’m no longer 100 lbs.

Growing up playing all different kinds of sports, like swimming, diving, basketball, volleyball and soccer, have helped shape my love for the variety in sport. It’s also inspired my love for CrossFit (which we define as: Constantly varied functional movements performed at high intensity across broad time and modal domains). 🙂

Fast forward a few years.. I finished school, started my full-time job and put on 20 lbs.  That’s when I decided to really commit to things. Starting off, I couldn’t do a strict pull-up (another disappointment from 12 year-old-self), but that led to my first CrossFit goal: A single strict pull-up. I practiced them constantly with rings rows, negatives, banded PUs, etc. Once I started seeing improvements, I created new goals for myself. The current being, building enough strength to string ring muscle-ups together more consistently.

I decided to get my Level 1 certification in September of 2018 and started coaching shortly after. I figured, if I can do this for myself, I can help other people become better versions of themselves (and maybe help them get their first strict pull-up). My goal as a coach is to challenge, motivate and inspire our members and help them achieve their fitness goals.

Alex Erdmann, CF-L1 Trainer

F6C8787F-F5A1-4DDF-90DC-7971EB7063EF.jpeg

I’m originally from Menomonee falls, Wisconsin and went to MFHS where I played baseball, football and ran track. After graduation, I was fortunate enough to play college baseball at UW-Milwaukee. I always enjoyed being an athlete, but not so much being in the weight room, until I started CrossFit in 2011. My first workout was Fran (21-15-9 thrusters/pull-ups), a workout that should be done <10min. took me about 15 minutes to finish and I couldn’t walk for a week.  When I recovered and could finally do a second CrossFit workout, I was hooked.  To this day, thrusters and pullups are two of my favorite movements.

When I first started at CF414, I just liked working out. I really enjoyed having something to look forward to at the end of the work day while getting a good hour-long workout in. But since getting my Level 1 Certification and coaching at 414, I’ve really enjoyed seeing members do things they didn’t think they could do, like their first pull-up or muscle up, the first time holding a handstand against the wall or climbing a rope.

My fitness goals include wearing out my dog, Bruce and being in the gym 4x a week, even if it means hitting a half hour session of a warm-up and quick metcon. As I get older, I’m realizing the importance of nutrition and stretching/mobility so being consistent with those two things have been and will be a focus for me.

My advice for new members is, enjoy the small things. You might not have a 500lb deadlift or 10 strict pullups right now but, if you learn to enjoy the extra five pounds you put on the deadlift bar from last week to this week you’ll get to where you want to be.

Dan Stiller, CF-L1 Trainer

I discovered CrossFit by accident while on a 2009 work trip to San Diego, where I found Crossfit Invictus. I had never heard of CrossFit and I didn’t know that, at Invictus, I happened to be at one of the sport’s meccas. After suffering through but thoroughly enjoying a few CrossFit-lite one-on-one workouts there, I messed around with CrossFit for a few years until one night, leaving a movie at the Oriental in the summer of 2012, I saw a sign indicating that CrossFit414—“the Eastside’s CrossFit gym”—would be opening soon. I jumped on that and became one of 414’s original members.

Dan2.jpg

For me, coaching CrossFit is all about taking something that has been a gift to me and sharing that gift with others. I’m not exaggerating when I say that working with someone when he or she gets his or her first handstand push-up is as exciting as when I got my own first HSPU. As coaches, our role is facilitating what we hope may be the best hour of someone's day. How cool is that? Welcome folks, offer guidance and instruction, share some laughs, crank the tunes (I use time on airplanes to curate my own Spotify playlists), and then it’s . . . 3, 2, 1, GO, followed by some sweaty fist bumps. Whether it’s working out or leading a class, CrossFit and CrossFit414’s community improve my physical, mental, and emotional health, and it all keeps me a little younger than the truth my birth certificate tells.


Note to the newcomers: Stay with it! My own experience teaches that we don’t have to be really good at CrossFit for CrossFit to be really good to us.

Heskeith Day!

Untitled design.png

Who is Heskeith?

Heskeith is our first ever CrossFit Games competitor! This is the first year that the CrossFit Games is going truly global and Heskeith will be the sole male representative from St. Lucia at the Games this year. He was born in St. Lucia and lived there until he was 19 years old. Since then he has lived throughout the United States and worked in restaurants in Louisiana, Iowa City and Milwaukee . Currently he balances all of his CrossFit Games training with his work as Executive Chef at the Mason Street Grill downtown and lives right by the gym in the Park Lafayette Towers with his girlfriend Gretchen.

What are we doing?

We are hosting a party this Saurday (6/29) to celebrate the accomplishment of making it to the games and show our support for Heskeith. Here is the tentative schedule:

  • 10:30am-11:30am Group Workout. This will be a fun summertime workout with movements that everyone can do. So, if you have family/friends that want to come workout make sure to invite them.

  • 11:30am- As late as you want . We are partying! The grills will come out and we will get to have a meal cooked by Heskeith himself! In addition, we will have some silent auction items, games and St. Lucian Rum Punch!

Who can come?

Please bring whatever family and friends you would like. If they are not members and want to workout they are welcome. Otherwise you can just come by for the party.

What should I contribute?

Please bring $25 either cash/check to help support Heskeith’s Road to the Games. This will cover all the food, drink and workout. There will also be the chance to get in on a order for Heskeith’s CrossFit Games t-shirt.

Untitled design (1).png



Marcus Wallace, CrossFit 414 Owner & CF-L1 Trainer

Marcus.JPG

I grew up in Germantown playing all different sports, settling on football, basketball and track during high school. After that, I ended up playing football at Yale University. I was born and raised in Wisconsin and knew after college, that I didn't want to stay on the East Coast long term. Being near family was really important for me. 

The summer of 2008, I was between my freshman and sophomore year of college and needed a place to do football workouts. My buddy had started doing CrossFit at school and after reading some CrossFit Journal articles we realized we could get everything we needed set up in my parent's garage. We made our own gym with a platform and (super dangerous) pull-up bar that would shake the house. I did CrossFit workouts intermittently while playing football and then went all in after graduating. 

 Playing sports, I always loved the training environment and how it could bring out the best in people. CrossFit is unique in that it is incredibly challenging. But, at the same time we will never tell people they cannot do something. I wanted to help develop people physically but also show them how capable they are. 

 Thrusters are my favorite movement. They are incredibly versatile. You can go light and fast for conditioning or go heavy to get strong everywhere. Being a taller athlete makes them more difficult too, and thus more rewarding. I probably cherry picked my first CrossFit workout, something my friends were doing that was suited well for me. But, I also do remember doing "Filthy 50" a lot starting up and getting crushed by the knees to elbows. 

 My fitness goals have shifted a lot. Right now, I am hitting our class workouts hard and doing some extra running and biking to get ready for a sprint triathlon. My favorite part about CrossFit is that I love being able to workout and share in the experience with people of all different abilities and backgrounds. The way CrossFit brings people together is magical. 

 My favorite thing to do outside of the gym is hang out with Nicole and Miles, visit local breweries (follow me on Untappd @MarcusWallace), smoke briskets, and ride my bike (follow me on Strava). 

 Advice to new members: Above all be consistent. We have a great coaching staff that takes care of everyone who walks through our doors. All you have to do is show up. Also, don't forget to celebrate your accomplishments!

2019 CrossFit Open Details

CrossFit Open Saturday Main Event.jpg

The Open is here! If you have been doing CrossFit for over a year you are probably already familiar with what the Open is. If you are new to CrossFit, the Open is a 5 week test of fitness that we do every year in the spring. The 5 workouts are done by CrossFit affiliates worldwide. So, they are a great way to see how your fitness is progressing on an annual basis. There are a couple of tracks available to get in the workout:

  • The Saturday Main Event: This is a very fun way to get the most out of yourself during the Open. For 5 straight Saturdays starting on February 23rd we will be doing the workouts with multiple heats and judges. We will start all of these Saturdays at 1030am. As always there will be scaling options for the workouts.

  • Friday Classes: All Friday classes starting on February 22nd will be completing the Open workouts. These will operate like a normal class with a full warm up, breakdown of all movements and then the workout.

  • Sunday Open Gym: If you are unavailable on Friday or Saturday you are welcome to come get in the workout during the normal Sunday Open Gym.

If you want to get officially registered just go to the CrossFit Games website and follow the instructions. You do not need to officially register. But, it can be helpful to have some skin in the game and you will also be able to see your progress year to year.

Here are the answers to some commonly asked questions:

What if I can’t make all 5 workouts, can I still participate?

Of course! Just try to get in as many as you can.

I can’t do (blank) movement. Can I still do the Open?

Yes! There are some very challenging workouts. But, just like in class we will always have scaling options and substitutions.

Will there still be a normal Saturday class?

Yes. There will still be a 930am group class on Saturday mornings.

If I am doing the Saturday Main Event. what should I do on Friday?

Take a rest day and get ready to crush it Saturday.

If you have any questions please just ask a coach in class or e-mail marcus@crossfit414.com

Feeding Wisconsin Benefit and Holiday Party

IMG_6006.PNG

This Saturday is our 6th Annual Holiday Benefit Workout and Party! Here are all of the final details for the event:

Who are we supporting?

The organization we will be supporting this year is Feeding Wisconsin. They have a local pantry at UWM. So, we will be able to keep everything in the area.

What should we donate?

According to the director they can stretch money a bit further to make sure everyone gets healthy meals. There is a suggested donation of $25 for the event. But, of course anything will do and if you would like to bring food donations we will make sure to deliver them.

What else should we bring?

The gym will be providing some drinks and snacks. If you have any special dishes, holiday treats, or brunch cocktails you would like to bring please do.

What is the schedule?

The workouts will start right at 930am. Do not be late! We will go over all of the structure for the day at 930am and it is very tough to stick to the schedule if we have stragglers. There will be three workouts and you can anticipate them wrapping up around 1130am. From there we will party until everyone leaves!

What are the workouts?

There will be three tests. One workout will be revealed on Friday evening at 8pm on SugarWOD. The others will be saved for the day of.

Who can I bring?

Bring any friends and family that you wish. If your guests would like to workout we just ask that they have sufficient CrossFit experience.

If you have any other questions that I did not answer please just shoot an e-mail to marcus@crossfit414.com

End of 2018 Athlete Check In

IMG_2539.PNG

Halloween is coming quickly, the days are darker and shorter and we are only ten weeks from the New Year! This means it is the perfect time to get some year end goals dialed in. With the Holidays coming up it can be easy to let your fitness and nutrition slide. But, with a dedicated plan and guidance from a coach we can hit the Holidays and the New Year feeling great!

Setting goals is extremely important to our success. So, much so that every member of the gym can book a quarterly check in with a coach. An Athlete Check In will last for 15-20 minutes. At the session we will review your progress inside and outside the gym as it relates to your fitness goals. We will come up with a focus for the end of the year and make a plan for how we can achieve it. Booking a session is simple. Just use the Acuity Scheduling link below and find a time that works for you:



It is most productive if we can sit down and chat about your goals. But, if your schedule will not allow for that please take a few minutes to fill out the form below so that we can better understand how to best help you towards your goals:

Name *
Name