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Responsible coaching…

How many times have you seen any coach texting while the class is running or just chatting and letting his athletes go alone in the workout? I’d say a lot, this does not mean that the coach sucks or he is bad at what he is doing, it is just that your athletes need that...

Rx; the obsession behind the prescription.

photo by: Patricia Goya Photography   You’ve probably read a handful of articles about what “RX” or “prescribed” is. What does it mean? Why should you care? If you didn’t Rx does your WOD count? I have been to many CrossFit gyms in the past two years, and I have been privileged to …
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Issues With My CrossFit Box

Arrived at box for 5:30pm class. Noticed it was a bit cold. Wished I’d brought a sweatshirt. Went to bathroom. Slipped on pile of bloody entrails then saw someone had used all the toilet paper and didn’t replace the roll. Note to self: ask owners to remind people to replace toilet paper instead of just...
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New Virus

There is a virus going around that has ruined more lives than ebola and cancer combined. This thing has caused more depression, more heartbreak, more stress, and more mediocrity than any other mental illness in history. It is more contagious than the flu and seeps in through your ears affecting your brain and eventually …

3 Things CrossFit Teaches You

As a CrossFitter, over time it can be easy to overlook the nuances of what makes the CrossFit culture so damn great. Most recently, I was thrown a curveball that has left a morbid cloud hanging over me. It’s through this experience, I’ve taken time to reflect on the three things that CrossFit has done...
Bacon-Egg-Cheese-Waffle Sandwich

Low Carb Bacon-Egg-Cheese Protein Waffle Sandwich!

Just when you thought it couldn’t get any better we have a protein waffle bacon egg and cheese sandwich that will knock your socks off! Best part is that it is so simple to make! Loaded with protein but NOT the calories and carbs. LOW CARB PROTEIN SANDWICH! Ingredients: 1 Scoop ABS Vanilla Cake Batter...
Bacon pancakes cups

Bacon Cups Filled with Chocolate Chip ABS Protein Pancakes!

Bacon Cups filled with Chocolate Chip Protein Pancakes! This incredible recipe comes from @healthnutlife and their awesome website www.twofittwins.com Ingredients and Directions: 1 Scoop ABS Chocolate Chip Pancakes 1/3C Egg Whites 1/3C Unsweetened Almond Milk Diced Apples 2-4 Slices Turkey Bacon Directions: Combine ABS …
The 5 Roles of a Coach

The 5 Roles of a Coach

Any coach worth her salt knows that there's more to the job than showing up for the WOD. Presenting 5 roles that a coach plays on any given day at the gym.

Hoping Is Not A Strategy In Athletic Performance

Do you ever find yourself thinking something like the statements like: • “I hope I have a good practice today.” • “I just wish I could lift more.” • “I hope I do well in the competition.” • “I hope I don’t strike out” My guess is that you answered “yes” since thoughts such as...

Eating Paleo on a Budget

Unless you’re actually a caveman, you’ve likely heard about the caveman diet: Paleo. The premise is simple. If a Neanderthal didn’t have it, you can’t have it, either. Easy as pie, right? (Except that pie isn’t allowed.)

Breaking Band

From your local CrossFit box all the way up to the larger commercial gyms; no doubt you’ve seen people performing mobility work with resistance bands prior to Strength work or WOD. If you’re reading this, there’s a good chance you’ve done this too (myself included). I’d love to come out …
cafe creme protein pancakes

Cafe Creme ABS Protein Pancakes

As if the macronutrients on these bad boys weren’t enough there is also a little bit of caffeine in this delicious stack to give your body the proper fuel and energy in the morning with your breakfast!! Ingredients: 1 Scoop ABS Protein Pancakes Vanilla Cake Batter 1/3c Egg Whites 1/3c Unsweetened Almond Milk Nuvia …
Banana Granola Chocolate Chip Pancakes

ABS Banana Chocolate Chip Protein Pancakes!

Ingredients: 1 Scoop ABS Chocolate Chip Pancakes 1/3 C Egg Whites 1/3 C Unsweetened Almond Milk 1 Sliced Banana 1 T Almond Butter 1 T Granola Few Raspberries (Optional) Directions: Combine ABS Chocolate Chip Pancake Mix, Egg Whites and Unsweetened Almond Milk together (enough to make pancake batter consistency) and cook on …
Pumpking Chocolate Cookies

ABS Pumpkin Chocolate Protein Cookies!

Ingredients and Directions: 1 Scoop ABS Vanilla Cake Batter Pancakes 1 Scoop Vanilla Protein Powder 1/4c Almond Meal 1/2 tsp baking powder pinch salt 1/2 tsp Pumpkin Pie Spice 1/4 cup sugar substitute Combine all of these ingredients together and set aside. In another bowl, mix 2 egg whites, 1/2 cup canned pumpkin, 1 tbs...

Why I Compete

I wasn’t quite sure where to go with this article…I first started with – “Why YOU Should Compete…” But the when I was writing, I realized everyone has their different reasons for competing or not competing and this extends further than CrossFit. As children we have friendly competition all the time …
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