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Weight-loss solution

I have done quite a few weight-loss challenges and I have had countless personal training clients that want to lose weight.  The initial consult usually goes something like this:  I have tried the such and such diet and it didn’t work.  I don’t know what to eat or how to eat good, I need someone […]

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Pareto Principle In Sports

This principle (Pareto) can be applied to CrossFit training.  Roughly 20% of the exercises and habits have 80% of the impact and the athlete should not focus so much on varied training.  This is a good time to think about your GOAT (weaknesses).  This does not mean that eating good or going to the gym […]

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Commitment To Fitness

What is the first thing that comes to mind when you hear the word commitment?  For me the first thing that comes to mind is marriage, the greatest earthly commitment in my eyes.  On the wedding day the 2 people getting married commit to love and serve one another through sickness and health till death […]

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How to approach CrossFit and why it matters

I have been working out religiously since I was 13 years old.  My motivation wasn’t the greatest, but it worked.  I got into a fight I didn’t want to be in and got hit quite a few times.  I could barely open my jaw and I had a black eye.  I never wanted to feel […]

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Injury Care For Athletes In CrossFit

CrossFit is a sport and athletes competing in sports get injured from time to time.  There is exercise and then there is CrossFit, the sport of exercise constantly testing our fitness and pushing the limits.  From time to time we will get an acute injury, where we do something and notice it right away. Other […]

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Competition Preparation

You signed up for a CrossFit competition and it is finally here.  It’s the Monday before your competition on Saturday.  Do you have a game plan for the week?   Saturday will typically consist of 4 workouts.   If you have not done a CrossFit competition you will find out at your first that you […]

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3 Tips to Improve Workout Times

Do you feel like your workout times aren’t improving even though you are coming to class on a regular basis?  Here are a few tips to improve metcon times. Have a game plan going in.  Know your strengths and weaknesses going into the workout and plan on slowing down a little on weaknesses and pushing […]

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Carbs and CrossFit

Did you know that your body can produce glucose by using amino acids (gluconeogenesis)?  There is no such thing as an essential carbohydrate.  You can consume enough protein to maintain a normal blood sugar level.  You can also produce fuel from fat and if fat is high enough in your diet, you can produce ketones. […]

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How to recover from Crossfit workouts

Recovery from workouts is paramount. If you cannot recover from yesterday, you won’t be able to perform optimally on the workout today.  CrossFit.com advocates 3 days on 1 day off, 2 days on, 1 day off (Thursday and Sunday rest days) .  This is somewhat universal in the CrossFit community.  Gyms program classes 6 days […]

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Beginners Crossfit

I have run into many people that have wanted to try CrossFit, but they are intimidated by the workouts and culture.  I get it.  I was intimidated when I went to my Level 1 Certification.  Fact is, starting anything new can be intimidating or scary.  Everyone that started CrossFit has been humbled by CrossFit one […]

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