Category: Uncategorized

The Bar Muscle-Up

Every movement in a CrossFit gym lends itself to another. The bar muscle-up to me is the same thing as the push jerk. The push jerk is one of CrossFit’s 9 foundational movements. We learn these 9 specific movements at seminars because they have a tremendous amount of carry over to other movements and they’re…

Building Habits

I love cheesecake. It’s delicious. I often feel powerless against it. If I’m at a restaurant that might have it, I’m usually going to have some. If my family were bakers, I would probably have a much different physical appearance than I do now.  A lot of our ability to create good habits depends on…

Macro versus Micro

I don’t believe I do it anymore but I also used to be pretty bad about talking to myself negatively whenever discussing my progress in the gym. It’s no secret that we live in a “what have you done for me lately” society. We constantly want new shows on Netflix. New music to listen to…

100 Words of World Class Fitness

“Eat a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no added sugar. Keep intake to levels that support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,…

Is That Normal?

My grandmother completed her 95th trip around the sun last week, and I went and hung out with her, along with my aunts and uncles last weekend. The day was full of a normal birthday gathering. Plenty of food, alcohol, and of course, birthday cake to close out the day. As we were getting ready…

The 800 Gram Challenge

The 800gChallenge® was something that was brought to our attention and invented by friend of the program, EC Synkowski. If you do not know who EC is, you can find her on Instagram. Her handle is @optimizemenutrition. EC is one of a very very few CrossFit Level 4 Coaches. She was on the Seminar Staff for…

The Main Site

I don’t have data in front of me so this is just speculation, but based on conversations we’ve had with other gym owners in the community, our programming is unique. Where do we get our programming? CrossFit.com. CrossFit.com or “The Main Site” as the OGs call it has been putting out a workout for the…

Eat More Animal Protein

This is going to be a very short blog because I could elaborate on it with a bunch of sciency terms and whatnot, but that’s not important. The importance is that you just understand eating more ANIMAL protein is ESSENTIAL for two reasons. Reason Number 1: If you want to lose weight. Yes. If you…