Categorized as:

Tips to Meet your New Year’s Resolution

Do Work CrossFit is your premier Lee's Summit Gym

You’ve made a New Year’s resolution every year and there hasn’t been one time you can remember that you actually accomplished it, for example like joining a Lee’s Summit gym. You are thinking, “should I even make one this year?” The answer? Yes, you should! Not only should you make one, but you should think about how to follow through and make a plan to make it happen. Anytime we set a goal, we have to determine our steps and make a plan to reach that goal. Here are some tips from Do Work, your local Lee’s Summit gym that might help this year be the first year you accomplish your resolution.

  1. Be Realistic

Don’t set expectations that are too high for you to actually achieve. Making a goal unattainable is the fastest way to not only fall short of your goal, but feel defeated in it.

  1. Plan Ahead

Start thinking, ahead of time, about what you would like to accomplish in the New Year. Don’t lean in for a kiss, under the mistletoe, and then decide, in a matter of minutes, what you will resolute. Last minute decisions are rarely good and hardly ever stick.

  1. Choose “Meaningful” Resolutions

When you are thinking about a resolution, get to the “heart of the matter.” You do this by choosing something that holds value and has meaning for you. Are you overweight and have a dress you’d like to fit in for your anniversary? Would you like to just feel healthier or better about yourself during this next year? These are meaningful and can help fuel a resolution putting motivation behind it. These kind of resolutions will last when things get tough.

  1. Outline A Plan

Come with a solid plan to help you deal with all the excuses that you know will arise. What will you do when someone offers you a huge piece of your beloved chocolate cake?  What about the temptation to skip an exercise class? Consistency is the key to success. Make a plan to keep everything going in the direction you have chosen to follow.

  1. Share

Let other in on your plan. Your friends and family, that are closest to you, can be very helpful in the area of support. It’s very hard to change habits, so having those around us hold us accountable or just encourage us is very useful in accomplishing our goals. If you keep it a secret, no one will know and be able to offer support. Sometimes joining a Lee’s Summit gym to hold you accountable might be the way to go.

  1. Reward Yourself

Last, but not at all least, we have a reward. Along the path, you need to have mini goals and then rewards for yourself when you hit those goals. At the very end, make sure you have something that will be a big reward for reaching that final goal. This is always great for just patting yourself on the back for a job well done.


Head Start Fitness

When you are researching Lee’s Summit fitness groups, don’t forget to Google ‘Do Work' Crossfit in Lee’s Summit.

Ecclesiastes 3, in the Bible, talks about that there is a “time for everything, and a season for every activity under the heavens.” It gives many examples of the checks and balances of time. This time of year, we are coming up through the holidays when people eat a lot of food and socialize with their family and friends. We tend to cut down on exercise and then launch it off again along with the fireworks of the upcoming New Year. As with everything else, with fitness, there is a time to start. When is a good time to start? What about a head start on fitness? What about now?

Let’s not wait for the New Year’s resolution that we all make. Those normally fail, as they are based on the expectation of the grace of it being a new year and the guilt of the lack of exercise but great intake of food that we just left behind during the holidays. Am I right? Of course! New Year’s resolutions made out of guilt and the hype of it being a new year will not succeed. As always, a resolution must be a resolution made with intent, with purpose and with great determination. One must have a plan and the steps in order to fulfill it. To make a resolution solely for the sake of resolution is to fail before you’ve even started. A true plan has steps, goals and a vision. A vision must be carried out by following the steps.

To prove my point, statistics show that of the 40% of Americans who make a New Year’s resolution, only 8% achieve their goals. Wow! That is a very low percentage, less than a fourth of the one’s that resolute actually make it. So how do we keep our resolution? We need a game plan.

Here is a thought. Let’s get started before the New Year! What if we get motivated out of our need for fitness instead of the time of the year? What if you could actually drop ten pounds or lose three inches before the New Year?! Wow, now that is a thought. Lee’s Summit fitness experts, Robby and Melanie McCord with Do Work Crossfit, would like to extend the challenge to get a head start on fitness. Kickoff meeting your goals before the New Year and see how far you can get before January 1st, 2016.   There are a lot of Lee’s Summit fitness groups. Crossfit is the way to go in gaining quick results, building your strength and joining a community who believes in supporting and encouraging one another. In the world of fitness, everyone has to start somewhere and it’s good to have support as you begin and move along on your own personal journey for health. When you are researching Lee’s Summit fitness groups, don’t forget to Google ‘Do Work Crossfit’ in Lee’s Summit. They have a great team of trainers willing to sacrifice their time and energy to make sure that you succeed at your goals and are motivated to accomplish your resolution. Make a resolution, but don’t wait till the New Year. Now is the time for change!

Why CrossFit is a Fit for Everyone

Why CrossFit is for Everyone

What is the first thing that comes to mind when people think CrossFit? We all think, “What is it?” We’ve all thought it at one point. CrossFit is an intense exercise program that takes advantage of different forms of exercise and groups them together to create one program. Such as, plyometric jumps, Olympic lifts using kettle bells, sandbags, suspension systems or water-filled implements, as well as the traditional weights. You do these exercises in a very quick, repetitive, efficient style. Why CrossFit is a fit for everyone? CrossFit is not only a style of working out, it is a sport and a culture. A culture formed by many people from all walks of life. It can benefit every age and body build. The results are out of this world.

Most people would think immediately after reading this description, that CrossFit would be only for elite athletes or workout enthusiasts. Wrong! CrossFit is a fit for everyone. Why you ask? Ok, ask yourself these questions: Who doesn’t want to be in shape? Who wouldn’t want to be healthy, if given the choice? Who doesn’t want to meet people and have a good healthy social life? Isn’t that why a lot of people try online dating, speed dating, Church events and the bar scene on the weekend? Just trying to connect? Name one person who doesn’t like to have any challenges or adventure in life? Everyone, no matter what walk of life, no matter how old likes to still have a place to fit in and wants to continue to grow and change. If you don’t, then you stand still and life stops. We were made for change!

There are at least 10 things that will change when you start doing CrossFit which proves that CrossFit is a fit for everyone:

  1. You’ll learn how mentally weak you are.
  2. You will learn where you are mentally strong.
  3. You’ll definitely notice a your energy level increasing.
  4. You will begin to respect endurance and stamina, what it offers.
  5. You’ll get insanely good at counting.
  6. You’ll find out how truly out of shape you are.
  7. You’ll come to realize how fat you and other regular people are compared to real athletes and what it takes to get where they are at.
  8. Friends and family will start giving you all the warnings and negatives found online
  9. You’ll never get bored again. WODs change daily and offer continual change up and challenge.
  10. You’ll see results within 3-4 months of consistency whether you are young or old, short of tall, skinny or overweight. (There isn’t one person that can name that wouldn’t love to see positive results and changes to their body!)

Interested in speed-dating? Speed date with CrossFit? Try it out once and see how you like it. Want to hang out at the bar? CrossFit has a bar. Pick it up and do some movement. You’ll still meet lots of people but your life will change forever! Let the good times roll!

Fear Factor: 6 Misconceptions of CrossFit

Do Work CrossFit Box of Lees Summit

#1 CrossFit is only for in-shape folks.

Most people seem to believe that you need to be in shape before you start CrossFit. Who gets in shape to get in shape? The purpose of the sport is “to get in shape.” Do Work CrossFit box of Lees Summit has it formulated so that when you first start out, you start out very light. You start out by lifting a pvc pipe in order to learn the proper form and lifting technique. They want to help you protect yourself against injury and slowly build up your strength. The ultimate goal is to constantly challenge yourself to lift more and push yourself past your stopping point.

#2 CrossFit will eventually lead to injuries.

 The experts from Do Work CrossFit box of Lees Summit say that a proper coaching method is what is needed to protect against injury. They believe their purpose is to train each individual to have proper form. Like with any exercise, if you don’t do it properly it will result in injury either now or in the future. With the proper form, you can reap the benefits without all the pain.

#3 CrossFit is a cult.

A cult is defined as a religious group. CrossFit is a culture and style of lifting weights. Since when did a sport become a cult? CrossFitters just workout together and encourage each other to meet personal workout goals. It helps to have someone to encourage you to train strong.

#4 CrossFit makes woman bulky.

 Woman are most likely to get bulky from over-eating or steriods, not from exercising. The only reason a woman might bulk up while lifting is if they eat a surplus of calories (more than they burn in a day) and then go lift. The other reason has to do with ignoring the importance of stretching. Stretching will ensure less injury, relieve stress and elongate your muscles, which in turn protect them from bulking. You cannot bulk up by simply lifting weights. You have to really want to bulk or have no clue what you are doing, in which there are trainers with the Do Work CrossFit box of Lees Summit who will make sure you are on task and safely accomplishing your own goals.

#5 CrossFit is only for very competitive athletes.

Sound the ‘X’ buzzer – Thank you. CrossFit boxes across America are full of people who just want to be capable, fit and healthy. The “Organic Movement” started back in the 1900s and has slowly evolved into people getting free from all chemical products. This desire to be healthy has moved into the realm of exercise and though many forms of exercise have become a trend, CrossFit has become a sport, culture, style and way of life. CrossFit also a lot of times evolves into eating “clean” and watching your diet. The reason being, it’s nice to reap all the benefits of the hard work you put in.

#6 It is too much work. I like to get in and out of the gym.

CrossFit is not about comfort, it’s about working but it usually only consists of a 15 minute WOD (workout of the day) that is based on what you can handle. It is high-intensity but quick and very efficient. Everyone does the same WOD, but at different levels of weights and ability. Anything can be adjusted to meet your needs or abilities. It is proven that 2 hours in the gym doesn’t compensate for a solid 15 minutes of high  intensity workouts. This is actually all that is needed to see results: both in building muscle and weightloss.

“Every accomplishment starts with the decision to try.”



Eat More to Stay Lean

Stay Lean

“Dieting” has been a trend for a long time. Glamour magazine dates diets back to the 1930s and 40s, describing the various diet trends that were in force back then. Smoking was one of the first diet crazes. In the 1950s, we resorted to prayer! One of the best sellers of that era was, “The Devil Wants Me Fat.”

Today, we have a formed a belief that to get lean and stay lean, we need to consume only low-fat or no-fat products and keep our calories almost non-existent. The less you eat the more you stay lean, right? Wrong! To get lean and stay lean, you actually have to eat more. The keys are a high protein lifestyle and having a healthy metabolism that can release energy, burn fat, but not lose muscle.

What about my metabolism? Why is it important to stay lean? Your metabolism coverts what you eat and drink into energy. It uses calories combined with oxygen to release energy. Metabolic health is very important to stay lean and has to do with all your body’s functions: how your cells use energy, your digestive health and how it works, your quality of sleep, energy levels, moods, etc… Identifying what stresses your metabolism (example: stress hormones) can help you eliminate and nourish your metabolism.

Protein fits into this picture as it is essential for the overall health of the human body and can even affect the way it functions. Some of our organs and hormones are made up of some amounts of protein. In order to function properly and have a healthy body and life, we need to consume the right amount of protein. This applies whether you are losing fat, building muscle, or just being healthy.

“Healthy” is the new diet. This means never starving. You have to eat yourself to health. Eating enough of the right foods and working out will cause you to naturally stay lean. Your stomach is not a waste basket so be careful what you put in your body, but also be careful not to leave too much out of it. Stay lean!

CrossFit vs. Lee’s Summit Gyms

Lee's Summit Gyms

5 am; It’s a typical morning, like any other. The alarm goes off and you roll out of bed. It’s time to work out again. You get ready, jump in the car, slurp down some hot coffee, and head to the gym. Once again, you head straight for the weights and then finish up on the cardio machines. It feels repetitive and there is no encouragement and very little motivation. This is the typical gym experience for most people. After going through the motions for a while, they get tired of working out alone or doing the same old exercise routines. Or, if you are like me, working out on the cardio machine, while watching HGTV, was not producing the results I had desired. In the end, people stop going to the gym or just continue to feel unsatisfied.

Lee’s Summit gyms offer a lot of great benefits. Some of them have childcare, 24 hour access, discounts for senior citizens, private showers and you can hang out on their machines as long as you like. I used to enjoy it. I would spend a couple hours (of my day, at least) three times a week, trying different machines, taking the different types of classes that were offered and working out with others. Sometimes, I would make new acquaintances sitting and drinking the free coffee offered at the gym. I got results, but I was wasting a lot of time getting them because I didn’t know what I was doing and in reality, I wasn’t becoming more healthy. I just found a way to burn more calories than I consumed, which wasn’t much! (Hint: Did you know that you can eat a dozen brownies and as long as you still have your calorie deficit for the day, you will lose weight?! Gross! There is no nutrition, but you could if you wanted to!)

The difference between CrossFit and the Lee’s Summit gyms is that CrossFit offers a quick in and out approach where everyday you will get challenged to push yourself to be better and do more. It can’t get boring as you always can improve and go further with it.  CrossFit is a sport; a community of people engaged in the same activities, who encourage you, clap for you and pat you on the back when you’re doing good. You have your own program specially designed but are still doing what everyone else is doing and but with the help of a trainer. It’s all about the Community and although most WODs (Workouts of the Day) are done in 15-20 minutes, you’ve still burned a ton of calories and got a great workout in.

So, to sum it all up, the differences between CrossFit and Lee’s Summit gyms are community, agility training, personal trainers, quick but superior workouts, its addictive, and last but not least, you WILL see results rather quickly. It will be worth all your effort. Check out Do Work CrossFit and see what you think. We offer free a session at 9 am on Saturday mornings. See you soon!

“FREEDOM SATURDAY”- July 4th CrossFit Activity in Lee’s Summit.

Do Work Lees Summit CrossFit Hero Wod

Do Work family, let’s reflect on being an American and honor those who fought for our freedom. As a tribute we will be doing the “LOREDO” as our HERO WOD, in honor of his service. Everyone, please plan to wear your patriotic colors (ladies have some fun with it!) and let’s celebrate what it is to be an American.


"Loredo" WOD Do Work CrossFit Lees Summit


Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meter

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

If you are an CrossFit athelete looking for an July 4th CrossFit Activity in Lees Summit with some great people, than this is it!  FUN, PATRIOTIC, AND YOU GET TO BURN OFF SOME CALORIES BEFORE THE BBQS.  We are located 1170 Century Dr. Lees Summit, Mo 64086  (look for the Do Work Factory sign).

Man in red qualified for Regionals without ever stepping into a CrossFit box.

Robby McCord at CrossFit Regionals

Picture this: A basement, a booth, a passion for fitness and a fitness competitor for a wife. What do all these have in common? CrossFit! Robby McCord was an athlete looking for something new to challenge him. He attended a fitness competition, which his wife was a fitness competitor in the competition, and he came across a CrossFit booth. This spiked his interest and he began to research different WODs (Workout Of The Day) and began to train himself in his basement and backyard. Soon, he was thinking about trying out for the CrossFit Regionals.

Regional Competition is held over the course of three days, Robby would have to perform brutal events that test the range and depth of his capabilities. While the Open is for everyone, the Regionals are not. Few people can perform the regional events as prescribed, and even fewer can complete them at close to the pace of the competitors. Only twenty men and twenty women, from Canada and North America, are able to advance to the games.

Robby competed in the CrossFit Open in 2013, just 4 months after discovering CrossFit. He finished in the CrossFit Open in 101st place. He trained diligently for the 2014 CrossFit Open and Qualified for the CrossFit Regional Games in Chicago. Now, Robby McCord’s main pursuit and passion has shifted to training others in CrossFit. He loves seeing the joy and life changes that CrossFit brings to his clients and his team! His future endeavor, for himself, is to compete again in the Regionals.

In 2014, he was injured and at the time was getting physical therapy at the Boost facility in Lees Summit. He was presented the opportunity to become an owner of a CrossFit box and DoWork was born. He is currently the lead fitness coach at DoWork CrossFit. Though he plans to push forward into being a CrossFit fitness competitor, he uses his passion to fuel others understanding of proper form and ascertaining their personal fitness goals. DoWork is created not just for athletes, but with the belief that everyone can come, train and excel. Please come and meet Robby at our Grand Opening – August 8th!

CrossFit Box Dilemma for the Average Dad.

CrossFit Box Lees Summit

Father’s Day has crept up on us again. Where is dad? Probably sitting on the couch enjoying his favorite baseball game on the tube, drinking a coke, gobbling down some slices of pizza. He is not thinking about much because the game is on. This has been his nightly ritual during baseball season. Go KC Royals!

Father’s Day? Dad isn’t worried, he has it already planned out, because today he knows he will get up, drink his morning coffee, catch a sermon on how great Father’s are to the family and then head home for his beloved BBQ. It’s simple for him, Father’s Day you BBQ. Secretly, there is only one thing that has really been bugging him. Though he doesn’t want to think about it. The question is, what happened to his fitness? He used to have goals. He hates the bulge that was beginning to slip out of the folds of his favorite T-shirt and last time he went down in the basement to grab a box of stuff, he came back up feeling breathless. He needs to get back in shape, but where? How? He always gets a gym membership right after New Years every year, but finds himself fading out after May. He knows he needs to stick with it, but it becomes mundane and repetitive. He would love to have a workout buddy but not everyone likes working out.

The children arrived at his home right on time and they went out to the deck to take in the smells of Dad’s yummy steak sizzling on the grill. He noticed when they came in the door that they were holding a small box. Later, after the meal was finished, they brought it out to him. He slowly opened the card first and saw that they had bought him a year membership to the local CrossFit gym. Wow! He was excited. Furthermore, in the card, it explained the benefits of CrossFit:


CrossFit has many benefits. The greatest things are that:

-Short W.O.Ds (Workout of the Day)
-Personal Coaching

Your Kids

Happy Father’s Day!!