When I am writing out the gym’s program, I usually do it in 12-week cycles, and each one is programmed with a specific purpose. We program a few testing workouts at the beginning of the cycle and use those 12 weeks to improve on those movements with the ultimate goal of improving our scores from the testing workouts. The testing workouts are designed to be different not only in structure and movement but different energy systems as well. The beauty of CrossFit is that it doesn’t focus on making someone fit in one way. An example of this is a runner; most people who run for exercise only train one energy system. They become good at moving slowly for long distances and creating a body that is good at running but usually lacking in strength.   Another example would be a weightlifter. They train in short, intense sets focusing on...Read more

A common statement when people are talking about doing CrossFit is, “I am not in shape enough to do it.” www.games.crossfit.com When someone says things like this, I imagine they think they need to start getting in shape by hitting the elliptical, lifting some light free weights or maybe begin jogging. I think these are all great ways to get into fitness. The problem is you are doing these alone. I think the most significant mistake people make when getting into fitness is starting by themselves. Anyone who has begun alone knows that a week or two into hitting the gym by themselves to face the elliptical gets to be a bit boring, and motivation to show up starts to fall off. Some will go out and find a friend to hit the gym with. This is usually the solution to the problem, but again, anyone who has had a...Read more

This was not the planned blog post for this week, but after talking with someone from the gym about their soda addiction, I decided I needed to write this because there could be more of you out there. The reasoning behind the title is that at first glance most would immediately say ‘beer’ is worse for you, but the question is why? Is it because you can buy a coke at any age? Is it because we have known alcoholics or heard about drunk drivers hurting people? I think that sugar and alcohol are both toxins and not good for you, but the advertisement of one dramatically affects the way people perceive it. I believe that people should not drink sodas at all, and drink alcohol in moderation. Seems silly being in the health and fitness industry but below are few comparisons that may get you to see it the...Read more

This is probably my favorite topic to talk or write about. Training like an athlete is something that people do not do enough of and frankly, is what our bodies are designed to do. Training like an athlete or training for functionality is the reason I fell in love with CrossFit, to begin with. I saw a post by a buddy of mine on Instagram last week, @wilderness_s.c, where he talked about this same subject. Which sparked this post. It is a subject I try to talk about regularly because our program is designed around it and it makes the majority of people nervous because they do not see themselves as athletes. But you do not have to be an ‘athlete’ to train like one, and if you want to get the most out of your workouts, you need to do it. CrossFit is one of the few exercise programs...Read more

In about two weeks CrossFit is hosting its annual worldwide online competition. This year, more than previous years, the open will mean almost nothing to just about everyone… but I still want you to sign up. Most people do not want to sign up for the open because of an unnecessary performance expectation in each workout. I don’t just mean this for those firebreathers that dominate their boxes whiteboards but also for the everyday CrossFitter who is afraid that they can’t do something. To those firebreathers (not signed up yet) let me give you the hard truth right away, you are not as good as games athletes. To the everyday CrossFitter fearful of failing at something, you probably will, as we all have. Failure is not a bad thing. As cliche as it is, failure is an opportunity for you to get better. Failure is a roadmap to improving skills...Read more