Blog

When your gym honeymoon ends…

Whether we’re talking about fitness or dating, there’s no better feeling than the honeymoon stage. You know the stage: Those first few days, weeks, maybe even months when your newfound relationship or passion for the gym is novel and you’re overtaken by giddy-ness and over-the-moon excitement and anticipation. It’s all you can think about… Fast-forward…

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What It really Means when You say Your “Too Busy”

I’ve been coaching for over a decade and in that time I have heard my share of excuses from clients on why they don’t stick to their own commitments and goals. There seems to be one excuse in particular that I keep hearing over and over like a broken record. The excuse I’m referring to…

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Fitness on the road

Fitness while traveling is like day with a substitute teacher when you were in grade school: Full of slacking off and acting out. Traveling as an adult often means ditching your normal, healthy routine—like eating well and working out—and adopting less healthy, lazier ones. The good news is you don’t have to throw those good…

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Speed your metabolism…even as you age?

Imagine your metabolism allowed you to eat what you could when you were 15? According to holistic nutrition coach and author Kate Deering (http://katedeering.com/), you can get your youthful metabolism back—or at least you can speed it up despite your age. In fact, she wrote a book about it called: “How to heal your metabolism:…

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Working out during the Holiday

Working out during the Holiday is more important than any other time of year. During the holidays, it’s tempting to throw your workouts by the wayside with the promise to start again after the New Year. Research shows that when regular exercise stops, de-training occurs within a couple weeks, and that makes it harder to…

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The CFP Community

The CFP Community Working out as a community can be a powerful tool in the world of fitness. It can help us push through fitness walls that we would not do on our own. It keeps us going where we normally would stop. It also builds a stronger mind and the ability to endure more…

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Nutrition is the key to PR’s

Athlete A: A client who has been here for three months on a 1RM deadlift day: He steps up to the bar, looks a bit perturbed by the ‘heavy’ weight, shrugs and then proceeds to bend down and pick the bar up with easy-to-see speed and ease. His reaction: “Holy shit, that was heavy!” Then…

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Sticking to it

Science says when it comes to sticking to a workout program, we have been doing it all wrong! As a coach, one of my biggest challenges—along with getting clients to change their diet—is getting them to remain consistent with their fitness. I, as many others, have often assumed it largely comes down to two things:…

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WHAT HAPPENED WHEN WE USED CROSSFIT FOR MARATHON TRAINING

Run faster by running less’ may sound an odd notion, but what if you could smash your marathon PB by chopping your mileage? RW’s injury-prone marathon veteran Kerry McCarthy gave it a go. By Kerry McCarthy See if this story sounds familiar: you sign up for a marathon and you tell yourself that this is going…

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Shut it off and Sleep

BY SEAN CAPTAIN There’s an expression about knowing just enough to be dangerous. In the case of sleep science, Apple may know just enough to disappoint. In 2016, it introduced an iOS feature (later added to MacOS) called Night Shift that can change the screen to a “warmer” (orangey) hue before bedtime. The aim is to…

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Why and How to Hook Grip Properly

The Hook Grip is one of the most fundamental pieces in the weightlifting puzzle, and also something that gives a lot of new lifters a great deal of trouble because of a misunderstanding of how the hook is actually created and held. The hook grip is a pronated (palms facing the lifter) grip in which…

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Why it is so Important to Log your Workouts.

One of the most important reasons CrossFit and CrossFit style training is so successful is because we get a ‘measurable and repeatable’ result at the end of each day. While step 1 is just showing up and putting in the work, the real key to getting better over the long haul is to track progress over…

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Anything Worth Achieving Is Going to Suck at times.

“Everything worthwhile in life is won through surmounting the associated negative experience.” -Mark Manson Achieving fitness at times may not fun.  It can be painful to the ego and body.  Becoming a fitter and heather you is going to have its challenges. But it is worth it. One of my favorite basketball players growing up…

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Repeating movements in the same week done right.

Wall-balls Again?! It’s Wednesday, and you walk into to the gym to find that you’re doing burpees yet AGAIN! Or worse, Thrusters! YUCK! “BUT WE JUST DID THOSE ON MONDAY!!!” you yell. Should athletes really repeat the same movements more than once a week? Absolutely! Without a question doing full body movements every day is…

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How to Get Fitter by Being Smarter

Most people would never approach a 1-Mile run by all-out sprinting the first lap. Most people know, instinctively, that they can’t sustain that pace. And yet, if you put those same people in a CrossFit gym and ask them to do “Kelly,” that’s exactly what they’ll do. We’ve all been there. Coach calls out 3,2,1,…

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