This weekend, we hosted an in-house fitness competition, and it was amazing! I have been doing CrossFit competitions since I pretty much got into CrossFit. It is a different approach to fitness than the daily workouts we do. You learn to strategize and plan workouts out. You have a different mindset and need to be willing to push yourself as you have never done before. Many people think that you have to be the top guy or girl in the gym to compete, you don’t. Most competitions will have various skill levels that you can pick from to fit what you can do. Some don’t want to lose or look “silly” but understand that there will always be a first-place finisher and a last-place finisher; someone must fill both of those spots. The great thing about a fitness competition is that you either can win or you cant. You are...

This is going to be a short but to the point. If you want to be good at anything that involves physical fitness (sport or exercise), you have to eat enough. Being good can mean several things. It could mean being stronger and faster or even looking better. Eating enough can be just as important as the actual physical work being put in. In many cases eating enough post-workout could determine if your workout even meant anything. Understand that eating to be good at something can differ depending on what your goals are. For example, if you want to be a good weightlifter, CrossFitter, or Football player, your diet will look far different from someone who wants to be good at Bodybuilding or aesthetics. Both types still require enough calories but what those calories are made up of is where it differs. The CrossFit way of looking at caloric intake...

Rucking is defined on the official Go Ruck website as:  RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too. Rucking is a common military exercise but has moved into the civilian world as a fitness program. Ruck training, in general, is done to prepare soldiers for marches or hikes where they’d have to move their gear and equipment from point A to point B.   Rucking has been shown to increase your exercise capacity by merely walking with a loaded backpack. The weight-bearing exercise forces your body to stabilize and support the weight over extended periods. You will burn significantly more calories as well as build some serious core strength in the process.  We already have a handful of members who have been Rucking at BayWay CrossFit, and many were affiliated with other...

This weekend I got to go to Katy, Texas, to watch a group of our members take on the Katy Team Classic, and it had me missing the old competition days. First, the Katy Team Classic was a well ran the event. All the workouts for us were on time, and all the volunteers and staff worked tirelessly to keep us safe. There were limited people there as well as masks and social distance regulations. All in all, it was a great competition and one that I would like to see us do again. Competitions are great, especially when you are doing them with a good group of people. When I joined my first CrossFit gym, CrossFit Deer Park, I felt like we were going to a competition every month, and many of us benefited from this. Almost all the people participating in the competitions back in 2011,12,13 are still...

Squatting is one of the essential exercises anyone can do. We need the strength from the glutes, quads, and hip flexors in almost every movement we make throughout the day, so why are they avoided in traditional exercise programs? I have had many people come in that are avid exercisers or are even coming from another functional fitness program who have not been taught to squat correctly. Many people tell me they cannot squat, but after a few months, they are squatting and doing it well. People have been told that squatting is bad for you, and it can be if you are not taught correctly. Many trainers have their clients avoid them completely because they are afraid to teach them. To me, teaching the squat is easy. I am trying to get my athlete to do a couple of things. Set up well, hit the proper range of motion,...