Clinic to Competition

03/21/2022

What’s the difference?
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If you’re training you know your why, you have a plan, and you are making sacrifices to reach those goals.
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If you’re working out, you simply want to sweat, move some weights, and by process of simply showing up hope to improve general goals such as improve health markers (read: decrease body fat, improve cardiovascular function, and increase lean tissue mass).
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Knowing the difference between these two are crucial. This decision results in being able to better identify wants // needs within a given workout. Do you need to floor it and crush intensity, or would taking it easy, even a rest day be better for your overall health?
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The top of the sport aren’t necessarily the “healthiest” they are the best at their sport, which just happens to be considered “fitness.” I guarantee the top of the top would improve their health with a reduction of overall volume and stress. But if you’re training, the intent is to win. Make sure you know the difference.

03/14/2022

For many of us The CrossFit Open is a great time to push our limits, attempt personal bests, and come together as a community to just throw down.
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However for most of us, that is where our competitive journey ends if we don’t advance to The Quarterfinals. So, what’s next?
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Are you looking to find a local competitor, did the open expose an area of weakness, do we want to work on a specific skill? No matter what your new goals are, talk to your coach and develop a PLAN! A goal without a plan is just a wish. Put it on paper, stay consistent and get after it! 👊

03/01/2022

As a coach, I know what an effective workout looks like. It gets the athlete closer to their goals safely & efficiently.
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However as an athlete or member, sometimes our long term goals get outweighed by how we feel NOW and IN THE MOMENT. We want every workout to be a “good” workout. But if good means sweaty, sore, best score in class, or I really liked the music, then we might be missing the bigger picture. A lot times this gets brought up in the CrossFit space by worrying more about our “scores” rather than what we INDIVIDUALLY need to get out of each daily workout. Even if that means slowing down, focusing on weight/form, and therefore “losing” the workout to others faster times.
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I’m strictly curious to hear from you all, in your word: “What is a GOOD WORKOUT?”

02/21/2022

Chase that 💥PUMP💥
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Fun & quick little workout today. Everything should be unbroken or 2 sets MAX. Move fast, the complimentary movements should allow for little to no rest besides the transitions.
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Get after it 💪

02/18/2022

2.18.22
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Switching movements but sticking with the same muscle groups is a great way to work on skill and endurance. Pair it with some cardio and core and you’ve got a solid full body workout 🙌

02/16/2022

2.16.22
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Looking for a way to improve your endurance for specific movements. Take this framework and sub out the TTB or HSPU for whatever you’re currently working on. Keep the double unders 🔥🔥

10/17/2021

Sunday Scaries 👻
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It may be unpopular, but I don’t believe the first pull-up you do, the first thruster, the first anything causes a problem. It may however shine a light on the fact there is an underlying problem that needs to be solved. -
If you have discomfort, lack of confidence, and poor movement mechanics it’s on YOU to slow down and slowly progress to heavier and more complex movements. Yes, a coach should be there to correct you, but at the end of the day are you willing to take the advice and SLOW DOWN? Or will you wait until it becomes a much larger problem and then look for someone or something else to blame?
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Interested in learning how to progress properly or need advice on certain movements? Shoot me a DM I’d be happy to help! 😁🙌

10/13/2021

Build your foundation first, then begin to add to it brick by brick 🧱
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Health and Wellness, call it fitness, gets over complicated. The latest trends and catch words have “what’s best” changing every other day. The only thing that truly works is dedication and consistency. Start small, no matter how small it may feel, but be consistent with those changes. Once that change becomes habit and not a chore, change another.
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🍎I’d recommend start with nutrition, we all have to eat, so let’s fuel our bodies instead of destroy them.
🏃🏻‍♂️Then move, get your heart rate up. Then learn to move your body, squat pull push.
🏋️Then add weight training (join a gym or hire a personal trainer if you need guidance).
📆Lastly set a goal, train with purpose. Whether it’s to run a 5k, compete in a local beginners comp, or lose X amount of pounds. Set a goal, make a plan and then be consistent. 💪🏼You’ll get there 💪🏼

10/11/2021

Saw a great post from The PreHab Guys [ ] about recovering post injury. While there are tons of fads, some of which have some clinical evidence, many do not. The best thing is to KISS, keep it simple, stupid.
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If you’re dealing with an injury, especially some thing that is chronic ask yourself these simple questions. Are you sleeping at least 7-8 hours, are you eating and hydrating appropriately, and are you actively moving the injured area (most likely with the help of a licensed clinician)?
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If not, no amount of cupping, colorful tape, or any other gadget is going to magically heal you! Need help on building your own pyramid? Shoot me a DM 📲🤓

08/13/2021

8.13.21
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Upper Body Endurance WOD

04/02/2021

ғʀɪᴅᴀʏ ғᴏᴄᴜs: 𝙍𝙀𝘾𝙊𝙑𝙀𝙍𝙔
“We only exercise to create the opportunity to recover.” -@ well said! Exercise is a controlled stress that we should know when and why we are adding it to our routine. Then we must give our bodies a chance to recover and grow from that stress to reap the benefits. So this week, give yourself that chance!

07/02/2020

New Blog Post! Check it out and let me know what you thought about it!

Constantly Varied, Functional Movements performed at Relatively High Intensity. The forgotten word, time after time, is, "relative." CrossFit is consistently labeled as dangerous by newcomers, outsiders, and even people within the CrossFit bubble. The missing word, "relative," can make or break any....