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Preparing (Mentally and Physically) for a One Rep Max!

The end of the month is almost here so it is time for us to test a few one rep max efforts. These days of new personal records and ringing the PR bell are some of my favorite! I often get asked about how to prepare for a new max effort. I also see a lot of people in...

Why You Should Strength Train!

Pick things up. Put them down. Living heavy things can be fun and empowering! And it's not only functional, but also has a lot of health benefits too! Increase Bone Density Osteoporosis doesn't just affect women - everyone needs to get under some weight to increase...

Don’t Surrender to Your Workout!

You've just pushed through a really tough workout. You've given it everything you've got. You yell "Time!" and immediately collapse on the ground in a sweaty puddle. It is a very common thing to see in a CrossFit gym. Bodies sprawled all over the floor after a...

Recursive Goal Setting – How to Set SMART Goals for Yourself!

People decide to do CrossFit for a variety of reasons - build muscle, improve body composition, make friends, learn to move better, cross training for an event, get off some meds, and so much more. The point is that there are a wide variety of great reasons to get...

CrossFit Recursive Fitness & Nutrition

You may have noticed that we recently updated our name to include "Fitness & Nutrition". We are very proud of being a CrossFit gym and affiliate and we definitely want to continue to identify with everything great about CrossFit. But we offer a lot more than just...

Why You Should Run a 5k!

CrossFitters are not known to love running. We obviously have some really great runners at the gym. We even have a lot of people that use CrossFit as cross-training for running events. But whenever the 5k Run shows up as the workout of the day, attendance drops.  ...

Monday, May 14, 2018

Strength: 3 Sets of Back Squat Clusters 4.4.4 WOD: 10 Rounds For Time 1 Snatch (Heavy) 3/2 Bar or Ring Muscle Ups Purpose of the Workout: Since It is Monday, we are back at getting stronger in our back squat. We are going to be using the ‘cluster’ format today to...

Unnecessary Accessories

A CrossFit membership isn't cheap. But they good news is that you don't really need a lot of extra gear after that to get the most out of your time at the gym and your workouts! People often ask me what they all need to "fit in" at the gym. My answer is not much! As a...

When Should You Use a Hook Grip?

When I first started CrossFit and was initially introduced to the hook grip, I was skeptical. Not really because I didn't believe in it or think that it wasn't useful, but because it was new and it was so darn uncomfortable! What is the Hook Grip? When you place your...

The Value of High Skill Movements

I CrossFit to stay out of a nursing home as long as possible. I don't do it to win competitions, I don't even really like competing to be honest. Those aren't my goals. And even though I have little desire, and certainly feel like I will never master some of the...

What To Do During Open Gym

There's definitely a wrong way and a right way to spend your time at Open Gym. Take care to make sure you are supplementing your regular workouts and training, and not over-doing it. More is not better. Choose quality over quantity to be sure to stay healthy and...

The Value of Hard Work

You've heard the story of Michael Jordan getting cut from his middle school basketball team. If he hadn't been cut, he would have never had the desire and the drive to work hard. He would have never become the amazing athlete that he was. The same is true at the gym....