Author Archives: Ben Alderman

A Lesson 10 Years in the Making…

The Iron Mile.

More than a decade ago now, I put a 275 lb iron backpack on and walked a mile with it. Despite the difficulty, the soreness and the ridicule from peers I received; it was one of the most pivotal moments in my fitness career.

I had just come off a top 10 finish at the 2012 CrossFit Games Regional and was seeking to build on that for the next year. A friend, famous powerlifter Mark Bell, gave me a Yoke that he couldn’t find a use for. After some contemplation I decided to add a hundred pounds of weight to it and then walked with it on my back for 1 mile in 100 degree August heat.

The exact duration of that grueling walk has faded from memory, but for what seemed like hours, the physical demands of the workout pushed the boundaries of my strength, endurance, and sheer determination. As a way of maximizing the effort into something that forced me to be the best that I could, I would perform three burpees on the hot asphalt each time I set the burden down. Instead of doing traditional burpees, I would push myself off the ground and then climb up and over the crossmember of the yoke on each rep. A punishing reward for taking a break.

In the days that followed, my lower back ached, and my upper back bore the marks of scabbed-over skin. Yet, there was a profound satisfaction in being able to say, “I accomplished that.” I had achieved something I never knew I was capable of. It was a testament to my strength, but more importantly, it proved my resilience and durability.

Over the coming years I came to realize that the Iron Mile was a microcosm of life itself. The virtues of durability and resilience that I developed during that grueling walk would become invaluable as I pursued my roles as a business owner, husband, and father. Like the Iron Mile, life has a way of making you walk through pain. We may try to dodge it, evade it, or turn a blind eye, but sometimes, no matter our efforts, we must confront it head-on. We must shoulder burdens and endure discomfort to navigate the paths that the Good Lord sets before us.

So, the next time you step into the gym, you may not be attempting the Iron Mile (though I’ll be there to support you if you do). Regardless of your chosen workout, approach it with a mindset that carries you through not only the gym but also the challenges that life presents.


Coach Ben


Booty Builder or Cardio Burn?

If you don’t know, we run all of our workouts on SugarWOD.

Which do yo prefer the Booty Builder or the Cardio Burn???

Better choose wisely ooorrrrrrrr just do two classes in a row.

An Important Sunday Announcement!

Last year, Iron Mile had an amazing time at the Nor Cal Classic. It wasn’t just that the Nor Cal Classic was so amazing, it was BECAUSE SO MANY OF YOU signed up to compete! We had teams and scaled athletes all over the place, not to mention; masters and even a teen athlete.

This year there will again be Scaled, Elite, Masters and Teens along with Individuals and for the first time, Pairs! The Online Qualifier starts next week and is literally designed for all of you to come along side and jump in. We will do all the workouts at the gym during regular class times.
Maybe you secretly want to be out there competing at the main event or maybe you just want to support NCC and see what it feels like to do these workouts along side your fellow Iron Mile athletes. Either way, REGISTER NOW at and make sure you select ‘Iron Mile’ as your gym/affiliate.

Who knows? Some of you can be going to the main event in September!

The 25 Mile Challenge!

Anyone and everyone, come try the 25 mile challenge!

WHY??? To jump start your fitness, to try something challenging yet doable, to say that you did… Take your pick!!!

When??? December 26-31 (We are going to use “Dead week” to our advantage)

Simple to participate. 5 out of 6 days this week, Assault Bike 5 miles a day (approximately 15 minutes) for 5 days this week!

*If you miss a day, better do 10 miles the next day!

5 miles=8000 meters


On the 12th Day of Christmas, My Coaches Gave to Me…

The 12 Days Of Christmas Workout is this SATURDAY!

Over the past decade this has been a real favorite of the Iron Mile Family so please come as this workout has something for everyone. With the gym growing and changing so much this year many of you will get to do this workout for the first time. It is one of the best ways to set up all the eating and indulging in over the weekend. If you have friends and family in town feel free to bring them!

We hope to see you at 10 am.


Coach Ben