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Kinesiotaping and Performance

You’ve definitely seen it on athletes during the London 2010 Olympics, and most recently in the World Cup in 2014. Now it is cropping up on the skin of athletes in all major league sports. What am I talking about? Kinesio Tape (Note, there are many brands such as SpiderTech and RockTape. For all further...
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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...
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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...
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WhatWouldJohnMackEat published the post Beets and Sweets Hash on Nutrition WOD
I have to be totally honest I got this idea for Beets and Sweets from a vegetable chip company that...
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Ok, so I must admit I am very proud of this whole post. The recipe was amazing and I feel like my...
CrossFit 323 posted on Facebook

323er Friends/Fam: We have a couple rare openings in TONIGHT's 7:30pm On-Ramp Free Trial, in case anyone you know has been pondering a CrossFit adventure and needs/wants to do evenings. Tell them to email us at team@crossfit323.com ASAP to reserve a spot!

CrossFit Merge shared an image on Facebook

Thank you Jane Kim for allowing us to use your auntie's restaurant! Great way to close off the Nutrition Challenge!!!! Thank you Shy Cakesfor the pictures!!

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Coach Shaun Anthony at this past weekend's 'WOD 4 Rescues Competition' held at CrossFit Reebok Lab, he took 1st place along side partner from A4! #crossfit #crossfithorsepower

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9/22/14 AMRAP in 15 minutes of: 3 burpees 5 handstand push ups 10 toes to bar

CrossFit Carpinteria posted on Facebook

WOD for Monday 9/22: 1. Goal work 2. For time: (20 min time cap) 100 DUs (2:1 singles) Then 3 Rounds: 16 Snatches (95,75) 16 Alternating pistols 16 Deadlifts (185,125) Then 100 DUs

arielyve published the post The Exact Science of Leg Length Discrepancy on Tabata Times
A leg length discrepancy (LLD) does make you feel awkward as this leg length difference doesn't go...
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Skills & Drills http://t.co/pziPs4K9BZ via @weebly

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OGER CrossFit posted on Facebook

9.22.14 FRAN 21-15-9 Thrusters (75/55) Pull-ups

District 7 CrossFit posted an article
John Bryant published the post CrossFit Is a Practice on
CrossFit Is a Practice Even as much as we love it, many of us do CrossFit without being...
CrossFit Merge posted an article
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A very special edition of "caption this"!!! Whats this you ask? I have a prize for the person who guesses correctly. (Please don't ruin it if you already know!!)

Vault CrossFit shared a link on Facebook

Monday, September 22 STRENGTH 20:00 to find your 1RM Deadlift WOD 30 Rounds for Time: 5 Wall Balls (20/14) 3 HSPU 1 Snatch (135/95) - http://www.vaultcrossfit.com/2014/09/monday-september-22/

Vault CrossFit posted an article
CrossFit Dallas posted on Facebook

Mondaysde Elements (all gyms) in 5 minutes; 400m run 20 burpees rest in the time remaining + in 5 minutes 400m run 30 box jumps in the time remaining + in 5 minutes 400m run 40 jumping pull-ups in the time remaining Performance (Fondren) A. Split Jerk - built to a 1RM B. Strict HSPUs - AMRAP in 6 minutes Performance (Henderson) A. Back squat, 8 reps x 4 sets, rest as needed + 6 burpees AFAP sprint shuttle down and back rest 2 min x 7 Performance (Vickery) At hard, intense pace: 6 Front squat 8 DB burpees 6 Box jumps 30/24 20 DU or Power singles Rest 3-4min bt sets x 6 sets + 30 TGU, not for time

CrossFit Central posted an article
Silverdale CrossFit posted on Facebook

Monday I. Strength Back Squat 5x3 +5 II. WOD (20/15) 50 Wallballs 100 m run 40 Wallballs 200 m run 30 Wallballs 400 m run 20 Wallballs 800 m run 10 Wallballs

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Workday at CFCP #makingtheboxawesome

mindcoach published the post Competition And Peak Performance on
In an earlier post, I discussed how to set yourself up for success in your athletic performance...
CrossFit Central shared an image on Facebook

We are so proud of all of the ladies of CrossFit Central who took part in MissFit Mayhem yesterday hosted by CrossFit Round Rock. Excellent effort by all the teams!

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Crossfitcounterculture hanging out at the Encinitas Oktoberfest! Come join us!

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Vault CrossFit shared an image on Facebook

Best emcees in the biz!! Thank you @tktrinidad and brandon!! Thank you for giving recognition to each and everyone one of our ladies! #prettygritty Had a blast mc'ing #prettygritty with my co-host Brandon!!! #ruatkbeliever. #crossfit @vaultcrossfit

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Sunday workout!! #vault #crossfit #sunday #workout #wod #thebigdirty #400m #run #squat #pushpress #powerclean #powerjerk #keepgoing #tough #stretchitout

Rainier CrossFit shared a link on Facebook

A seven-year old kid does not need to be playing only soccer." Specialization also makes kids more susceptible to burnout. According to the National Alliance for Sports, a staggering 70 percent of kids who play competitive sports burn out and quit by the time they are 13.

CrossFit Dallas shared an image on Facebook

Happy Birthday Coach Amber! Hopefully your day is filled with Kozy (pan)cake & Airdyning.

CrossFit Olympia shared an image on Facebook

Please welcome the newest CFO member! Corbin Thomas Baum 8 lbs 11 oz!! Krista, Corey and Corbin are all doing well :)

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CrossFit Los Angeles shared a link on Facebook

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19SEPT2014

CrossFit Break Through shared an image on Facebook

NEW ladies only beginners class starts next week! Tuesdays and Thursdays at 9:30 am WITH childcare! I have 3-4 spots open still so share this info with your friends. Only $60/month! Call 541-504-0930 or email info@crossfitbreakthrough.com to reserve you spot.

Pilchuck CrossFit posted on Facebook

We are testing a really important benchmark tomorrow, so eat a steak tonight.

CrossFit Everett shared an image on Facebook

Costco @ Silver Lake's Paleo cookbook selection this week, just in time for the Paleo Challenge - starting tomorrow with the dunk truck from 7:00 am - 1:00 pm!

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Nice THURSDAY DOXSA BUCKLEY & DOXSA SOUTH!

South Sound CrossFit posted on Facebook

Tubbs and Rhabdo (Michael and Debbie) are attending the CrossFit Level 1 training in Seattle this weekend. We are excited for them:-)!!

South Sound CrossFit posted on Facebook

And tomorrow is Jessica's BIRTHDAY~~~come help her celebrate at 9am with a fun WOD:-) N0 burpees tomorrow---PROMISE!!

Orcas CrossFit shared a link on Facebook

Doxsa CrossFit shared a link on Facebook

KEEP VOTING DOXSA (keep on voting!) THANK YOU for taking the time to make DOXSA CrossFit #6 let's see how close we can get to #1

Thorbeckes CrossFit posted on Facebook

Sunday yoga/active recovery will resume October 5th!

CrossFit Chuckanut shared an image on Facebook

Push beyond your limits and great things will happen to you. #keepmovingforward https://www.youtube.com/watch?v=7p_eKV3SzwE

truebarbellion published the post It's Not CrossFit on
The only reason I tried CrossFit is that it was different from anything I'd ever tried before. I...
Doxsa CrossFit posted on Facebook

Make sure you use the restroom before DOXSA BUCKLEY the city is working on the pipes next door so water is off and on!

CrossFit X posted on Facebook

Fun and awesome Saturday WOD tomorrow at 8:30am!!

CrossFit Break Through posted on Facebook

Open gym tomorrow from 9-10. Please sign up online if you are attending. (no sign ups, no class) ;)

Mahoney CrossFit shared an image on Facebook

Doxsa CrossFit posted on Facebook

THIS SUNDAY @2pm AT DOXSA BUCKLEY come to watch Julia, Taylor, Leanne, and Beau compete for the CrossFit Team Series! They will need some DOXSA LOVE to get through all these workouts!

Central Oregon CrossFit posted on Facebook

I programmed it, was gonna skip it to golf, DID it anyways and a 5 minute PR for me at 95# chalk one up for the old guys!! #Kalsu

CrossFit Roseburg shared a link on Facebook

Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60-90 seconds Turkish Get-Ups x 1 rep each arm Rest 60-90 seconds Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Sit-Ups …

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