Blog

Deadlifting Done Right


Excerpt from "5 Reasons Why Deadlifts Are Killing Your Lower Back"  -StrongLifts.com "The Deadlift is, with the Squat, the most important exercise you could ever do. But like with all exercises, if you get pain on Deadlifts it almost always means you're doing something wrong. Here are the 5 most common reasons why the Deadlift could be killing your lower back right now, and what to do about it. 1. You're Pulling Instead of Pushin

Ask the Coach: Hitting a Plateau


Q: After 6 months at CrossFit I feel like I've hit a wall. How do I break through it to reach new personal bests? ___________________________________________________________________ A: Such a short, sweet question deserves a lengthy, thorough response… As effective as our program is, plateaus (aka “hitting a wall”) are an inevitable part of CrossFit that EVERYONE will encounter at some point.  Whether it is 6 month

Ask the Coach: Breathing


  From the Members: "When we are doing squats there is a big focus on our breathing.....we are supposed to take a deep inhale before we descend.  Does this breathing technique apply to all of our lifts?" From the Coach: In a word – Yes!  The subject of how to breathe during weight training exercises has always been a subject of controversy, with many so-called “trainers” and “experts” promoting

Ask the Coach: Supplements Revisited


Supplements seem to be on everyone's minds!  Three questions this week: From the Members: Precisely what supplements do you recommend the typical CrossFit athlete take?  And at what times during the day should he or she take them (e.g., after a workout, before a workout, etc.)? From the Coach: We have touched upon this before.  See this article for our recommendations on "bare essential" supplements that we believe&nb

Ask the Coach – Work:Rest?


From the Members: "What would be your recommendation on the ideal workout/rest schedule?" ____________________________________________________________________ From the Coach: The "ideal" training schedule is highly individual and depends on many variables, such as: Intensity of your workouts Training experience Nutrition/lifestyle habits Stress management Sleep quality/quantity Generally speaking, we recommend training a m

Ask the Coach: Programming


From the Members: How are the daily WODs determined? ________________________________________________________________________ From the Coach: Simply put, the daily workouts are determined by me at the end of each day.  I sit down at my computer at home with a spreadsheet that contains every workout we have ever performed here and begin piecing together the next day's torture...er...fun.  There are times when it comes together quickl

Got Pullups?


Pushing away at the top helps string pullups together.With pullups being a skill that shows up in warm-ups, workouts and is or has been on many people's goal list, it's worth taking a look at the progression to getting pullups, techniques for stringing several together and cycling through many for a workout. Check out the following links for prescriptions and demo videos.Pullup Progression1: Leg Assisted Pullups - Bent Knee2: Leg Assisted Pullups

Ask the Coach: Muscle Cramps


Question from the Members: "Leg cramps from hell!!! What do I do to about the PAIN!!! Eat a banana? More water??" From the Coach: Muscle cramps have essentially two causes: 1. Excessive skeletal muscle overload There is a greater risk of cramping when the demand you place on the muscle exceeds that which it is prepared/trained for.  By logical extension, the best way to prevent cramps in the immediate sense is to ensure you are add

Staying Hydrated


"Why Water Matters" Even healthy eaters often underestimate the importance of their water intake and wind up suffering from chronic, low-grade dehydration. Here are just a few reasons good hydration is essential to good health: Energy: Suboptimal hydration slows the activity of enzymes, including those responsible for producing energy, leading to feelings of fatigue. Even a slight reduction in hydration can lower metabolism and reduce yo

Food Facts: Avocado


Avocados do contain a lot of fat (about 23 grams in a medium-sized fruit), but it's the cholesterol-lowering monounsaturated kind that nutrition experts love. If you’ve been avoiding avocados in your heart-healthy diet because of their high fat content, know that those fats are primarily mono- and polyunsaturated — good fats needed to process the fat soluble vitamins A, E, D, and K. Avocados also have plenty of antioxidants,

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