Everyday we are hitting the gym to make ourselves better but most of us are not doing what we need to be post workout to recover for tomorrow. I have seen it too many times, someone kills a WOD, racks their weights and heads home. At the very least everyone that exercises needs to have a post workout shake to help them recover from their workout. Here is my recommendation of what should be in your post workout shake so you can fully recover for tomorrow’s workout.   Whey Protein: Whey protein is probably the most common post workout supplement. Whey protein is a fast digesting, inexpensive and convenient source of protein. Fast digesting is important because you body is looking to replace and rebuild what it has lost or broken down right away. Whey protein is milk based so when choosing yours make sure you are getting a reputable...

I honestly before CrossFit most of us did not realize the lack of mobility that we all had. Mobility is not you squeezing between cars in at the Costco parking lot but the ability to get into the bottom of your squat or put something over your head and keep it in a stable position. Coming from a soccer back ground (mostly running) I have always had trouble with my flexibility and just moving well period. So over the years I have found some pretty good tools that I use regularly that have helped me along the way. Power Bands: You can find these in any CrossFit gym and online for pretty cheap and I use these almost every day. You can use these for stretching, resistance training and activation work. I usually go through the same routine every day to get my body ready for my workout. Here is...

We caught Linda after her workout last week and asked her a few questions. Linda has been a member for 3 years and kicks ass every morning. She’s an inspiration to a lot of people and keeps coming back because of the coaches and the family atmosphere here at BWCF. Find out what shes talking about by signing up for one of our free classes!  

Once you have the pullup down naturally the next progression is to move on to the chest to bar pullup. Sometimes up scaling movements is as simple as changing the direction of your elbows. Chest to bar pullups are the movement that is used in competition. They are easy to judge because if your chest doesn’t touch then you did not complete the rep. Check out this short video for a simple tip to help you with chest to bar pullups.

Eli was a good sport and did a quick testimonial after his 6am class last week! He talks about how CrossFit has changed him into staying consistent with his workouts and how he is setting goals to keep him on track. Come check out one of our classes and see what Eli is talking about!