The Power of the Barbell: A Blog by Coach Kate

Throughout the last year we have had many new faces walk through the doors of CrossFit Off the Grid to join our Foundations Boot Camp. Most of them are brand new to CrossFit and many of them are just getting back into a fitness routine.

I have been fortunate and honored to be a part of these athletes’ journeys.

I wanted to share what I have witnessed over the last year in hopes of encouraging others who are still on the fence to come join the fun, and to remind our past boot camp members how proud we all are of you!

One of the first nights of Foundations Boot Camp you will see a list of some of the benefits of strength training listed on the whiteboard. These include:

  • Lose body fat
  • Protects bone health
  • Strengthens muscles and connective tissues and increases joint stability
  • Reduces heart disease and diabetes

There is a ton of research on the benefits listed above.

I have witnessed members lose countless pounds and drop multiple pants sizes. Members have also shared how they were able to stop taking medications previously needed.

Every coach can think of multiple members that once struggled to complete an air squat that are now back squatting their body weight. This blog is not about those benefits, however…

This blog is about the last benefit listed on the board.

  • Improves attitude and fights depression

What I have witnessed over the last year is a transformation in people’s confidence. It is truly amazing and something I wanted to share. The first noticeable difference that sticks out to me is the difference in the way people physically carry themselves. They look noticeably more comfortable in their own skin. Their head is held higher, their shoulders are back and there’s a smile on their face. I had a member share with me that this was the first time she wore shorts in 15 years! She was no longer ashamed of her legs because they were allowing her to run, row, jump, squat and lunge.

Next, I notice the once timid and unsure faces that looked at us on the first night are now bursting at the seams to share their latest PR or discuss with members how awful the latest workout was (and by awful we know they mean awesome).

They are connecting with other members and joining in on the social events we host at Off the Grid.

The last difference that signals to me that these members have developed more confidence is that they become comfortable challenging themselves and setting new goals. Members have shared multiple goals such as I am going to run a 5k, I am going to use an 18 inch box, I am going to attempt some double unders today, or I am going to add five more pounds to my bar. I know these goals would have seemed impossible previously…

…there is now a voice inside them saying, I can do this!

I hope I have convinced a couple people out there that are uneasy about joining our Foundations Boot Camp to take the leap. We promise we will be there to support you through the process, catch you when you fall and most importantly celebrate when you succeed!

For more information about the Foundations Boot Camp starting next week, June 1st, visit our blog post for all of the details. 



This morning one of our awesome new clients asked one of our coaches and myself if working out, increasing strength, and improving fitness would allow


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