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WOD Recovery Yoga for High Rep Wall Balls

How many Wall Ball shots does it take to make sitting down impossible for a few days post WOD? I am going to say roughly 150. So there you are walking into your Box ready to workout, and there it is on the whiteboard, Karen, for time. Cancel all your plans for the next few...

Minimizing and Masking Odor in the Box

Being stinky is a part of working out, but there are some times when smelling, well, ripe, isn’t acceptable after your work out of the day (WOD). To minimize that “just killed it in the box” telltale odor, try some of these tricks that don’t require you getting anywhere near a shower stall:

Setting Yourself Up For Peak Athletic Performance

With the CrossFit Games about to begin I thought I’d talk a bit about how to set yourself up for peak athletic performance and success. Success…ah yes…we all strive for it! Whether it is in athletic pursuits, business, career, fitness, family or other athletic success personal undertakings we all want to achieve our …

Crossfit Builds More Than Muscle

People start Crossfit for a variety of reasons. Some start because they want to get in shape; others because they want to stay in shape. I started Crossfit, because I needed an escape. I got my escape but ended up gaining much more along the way. I played competitive sports throughout childhood and young adulthood....

A New Approach to Scaling

The first time I entered a CrossFit Box, I couldn’t spell “Kipping Pullup”, let alone perform one. The Head Coach walked me through a progression of Superman and Hollow Body holds, then, after finding the right Monster Band, I was able to pull my chest toward the bar while my body flopped around like a...

Why You Aren’t Getting Better at CrossFit, or Life For That Matter.

With this entry you can look at it two different ways. First, take it as a literal translation of potential deficits in your CrossFit training or lifestyle that limit your ability to improve at the sport you love. Secondly, you can dig a little bit deeper and see that there are transferable applications to better...
patience

Rx: Periodization, Programs and Patience for the Competitive Athlete

It’s so easy to crank out workout after workout and think it’s no big deal. For most intermediate crossfitters, say 6 months to 2+ yrs experience, there is some confusion as to how to continue on with training continue to reap remarkable progress especially if the focus turns to competing.  Typically the intermediate …

Crossfit Games Masters Athlete Bob Boshoven

I may be a bit biased to want to talk about one of the athletes that hails from my box, partially because he claims I am an inspiration to him and partially because he once confided in me that reading my blog is a guilty pleasure of his. With my personal bias or not, this Crossfit Games Masters...

This is Why I Coach…

This is why I coach. CrossFit works. It changes lives, it saves lives. It has been a crazy journey getting to the point where I own my own affiliate. I went from coaching at a couple of places, to getting kicked out, to having the box sold overnight. Within 12 hours of that sale I...
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Putting Performance First

“Do you really want to look like that?!” Two years ago, when I was first really got into Crossfit & Olympic weightlifting one of my friends asked if I “actually wanted to look like Annie Thorisdottir“ because, she was, you know “kinda grossly ripped”. At that point I didn’t …
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What’s Your Perfomance Coach Rank?

There are a LOT of people calling themselves coaches these days.  With the boom of CrossFit and the CrossFit Games, the status of the coach has never been higher.  With everyone and their dog having some sort of “certification” though, how do you know what kind of coach you’re getting?  Is your coach brand new...

An Athlete Profile

CrossFit is such an amazing sport. People from all walks of life and ambitions standing next to one another sweating, suffering, conquering. I so enjoy meeting and photographing them all. And when I capture that little spark, it feels like magic. Next up in my ongoing series, Faces of Fitness, is Peyton. Peyton is a...

10 Reasons To Quit Sugar (Infographic)

How many times have you heard people saying you should eat less sugar? Well, there’s actually plenty of research to back them up! Excess sugar has been linked to a whole host of diseases and conditions. This infographic details 10 of the ways in which eating too much sugar can derail your health.

How To Use A Training Log For Peak Performance

As you know I’m a big fan and user of goal setting, specifically SMARTER goals. Most people have heard of SMART training logs, but not many have heard of, no less use, SMARTER goals. In case you are not familiar here is a post that discusses SMARTER goals. In this post I’d like to discuss...

Football Nutrition

Football Nutrition: Feed the Beast and Crush Hell Week This guide highlights the top 5 nutritional areas that lead to success for the football athlete. Follow these guidelines to stay energized during workouts, enhance recovery between workouts, and maintain a healthy body composition. The best football coaches and players …
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Sat Metcon (AMRAP - Reps) Golf Round 1 Scored like Golf…Lowest Score wins In teams of two: 2K Row Race First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row. 2nd place 2pts 3rd place 3pts etc Metcon (AMRAP - Reps) Golf Round 2 50 Squats 50 Overhead lunges (45#35#) 50 Pull Ups 50 KB Swings (53#35#) 50 Overhead Squats (45#/35#) 50 Db/kb snatches (53/35) 50 Wall Balls (20/14#) 300 Rope Jumps (100 DU optional) 30 min cap The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps to complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets but there is a 30min time cap for the entire 2nd part of the WOD. Perform the 8 movements in the fewest possible number of sets.

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