Blog

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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How we’ll help you realize you’re not too old and broken for the gym!

Pumping iron in the gym: It used to be thought of as an activity mostly for men, and young men at that. Even in the 1990s and early 2000s, whenever I went to the gym, 90 percent of the women there usually spent their times on the treadmills, bikes and ellipticals, leaving the squat racks…

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Why the “I will start tomorrow, next week, next month” doesn’t work

You have to start Now!!!!! “I’m cutting out booze on January 1st.” “I’ll worry about getting fit after I give birth.” “No sugar starts next month. Now give me a slice of that apple pie!” Human beings sure do like the idea of making changes at the “perfect time.” But is there ever a perfect…

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Cutting Reps does not only hurt you but the whole community.

A rep cutter is someone who makes a conscious decision to cut the number of repetitions performed during a workout. The phrase, “if you cheat, you are only cheating yourself” is only partly true.  Let me explain why… Yes, if you cut reps, you are cheating yourself. In order to achieve results, you should finish…

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Put down your water bottle: You don’t need to drink during a 7-minute workout!

  I had a new client the other day who—in the middle of an 8-minute EMOM of burpees— freaked out because he ran out of water in his bottle. He abounded his burpees and started sauntering toward the water cooler. Not so fast! I called him back because I wanted him to get back on…

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The warm-up before the warm-up

So you’re early for a class. YEAH! What do you do? Sit around, chat with your friends, check your phone, pretend to stretch a little bit, maybe lounge around on a foam roller for a couple minutes as you essentially do nothing more than count down the minutes for the class to start? Or make…

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Overcoming your fear of the gym

When it comes down to it, much of what prevents people from embarking on a journey to become more fit and healthy is FEAR: Fear of the unknown, fear of failure, fear of getting injured, fear of not fitting in, fear of embarrassing yourself… Years of coaching has taught me that much of this fear…

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Hip Drive the right way

I’ve had the sense that many people believe the hip drive on kettlebell swing (which is horizontal) is the same as the hip drive on the snatch and clean and jerk (which is vertical).  We know that a horizontal hip thrust with a kettlebell gets momentum moving on the weight, but it doesn’t work that…

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Fitness for Teens: So much more than just physical benefits

Time and time again, 25, 35 or 65 year-olds have expressed regret that they didn’t discover our gym sooner. “I wish I would have found this when I was younger,” they say.  Or, “I wish my parents would have pushed fitness on me when I was a teen.”  Or, “Imagine what my life could have…

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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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Did you really think yogurt was your answer to gut health?

I’m not sure who started it, but in recent years probiotics became a buzzword. “They’re the good kind of bacteria,” they said. In reality, probiotics are live bacteria and yeasts that are known to help with digestion and gut health. They have also been linked to improved oral, urinary and vaginal health, and they might…

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Rowing Pace: Practical Application

Rowing Pace: Practical Application   Three main steps to finding your perfect rowing page:   Understand your split time Learn to row at a consistent split Learn your slow and medium pace, as well as your race-pace, over various distances (ideally 500 m, 1,000 m, 2-km and 5-km)   Now it’s time to take those…

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Shocking Announcement of the Day: You don’t need to sweat to have a good workout!

It’s unclear when or why it happened, but somewhere along the way an unexplainable force took hold of the human population and convinced us that a workout isn’t a workout unless you sweat continuously for more than 20 minutes. The great majority of people who first walk through our doors aren’t satisfied with their “workout” unless…

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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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