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Fixing a Fixed Mindset – for Athletes and Coaches

“In the fixed mindset, when you fail, you’re a failure–in the growth mindset, when you fail, you’re learning.” -Dr. Carol Dweck      As a coach, I see every WOD as an opportunity for my athletes. That opportunity may be physical, in practicing skills they have not mastered or getting stronger or faster, or …
Burn Fat

Why You Can’t Choose Where You Want to Lose Fat

I have learned a lot of things throughout my health and fitness journey that have surprised me. However, the one thing that surprised me the most about fitness was this: You cannot target the area of your body that you want to lose fat, or “spot-burn” fat. This means that abs will not trim your...

Treating Your Insomnia with a Rigorous Exercise Routine

Insomnia is no laughing matter. In fact, it’s pretty serious business. Even when posed with the best of opportunities for a peaceful, uninterrupted visit to dreamland, an insomniac has trouble falling asleep, staying asleep or a combination of the two. Disturbances of this magnitude can lead to a tough go at the …

3 Kings of Gymnastics: How to Know When You’re Ready

I’ve seen it too many times to count. A new or rapidly developing member who wants to learn a fancy gymnastics skill before they’re ready. Now don’t get it twisted, I love the enthusiasm, but slow your roll, young blood! Here are a list of mini-goals to hit that will help you identify when you’re...
CrossFit Rowing

Why Leaving Rowing Out of Your Workout is a Big Mistake

In terms of training value for time spent, there is little that comes close to rowing. It is cardio, it is anaerobic and it is strengthening. By building rowing in to your CrossFit workout instead of running, you will be increasing the intensity and effectiveness of your training session several fold. To understand why …

The 2015 Ultimate Guide to Supplement Manufacturing

How important is staying fit and healthy for the holidays? According to a Gallup poll, losing weight was the top most resolution for Americans in 2015. With two-thirds of America tipping the scale on the side of overweight or obesity, getting in shape is a major preoccupation but interest in health and fitness peaks as...

How good is your CrossFit Coach Part 2

I made a point of ending my last article by saying I was going to interview 3 great CrossFit coaches to see what they have in common. Some similarities I found were: quest for more knowledge and experience, a passion for helping others and a love of the sport. I’ll bet other great coaches share...

The Conjugate System for the Competitive CrossFitter

At more and more CrossFit boxes there are regular people moving extraordinary weights on a weekly basis. At CrossFit 781 we certainly do not neglect our strength training and have solidified ourselves as one of the strongest boxes around. Some people may think we have a strength bias or that our conjugate training leans …

How good is your CrossFit Coach?

  What does it take to be a good CrossFit coach? Certifications? Degrees? Experience? Personality? All the above? I’ve been trying to figure that out since I started CrossFit over 4 years ago. What characteristics do great coaches have in common? As a Chicagoan and Michael Jordon fan, I looked up to Phil Jackson …
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