Groundwork Method

06/04/2022

05/04/2022

Not taking on current clients but will start posting my home workouts more 🔥

Today

11/11/2021

Veterans Day Honor Workout

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

The “Bruck” Hero WOD was first posted on the CrossFit main site as the workout of the day for Wednesday, June 26, 2013 (130626).

08/06/2021

Some days you just need to lace up and do the damn thing. 🇺🇸

05/06/2021

Freeeee workout Saturday!

If you guys haven’t noticed YET. I leave saturdays open for longer endurance and no prime mover lifts before hand.

What I love about most, is that all workouts can be SCALED And you have access to messaging coaches of questions at anytime if you are unsure of movements or need to scale a movement to your abilities. No computers, all live communication.

Hope everyone has a great Saturday! Go do something you love today! I think it’s safe to say the nice weather is officially here in O H I O 🇺🇸🤘🏼

03/06/2021

DON’T FREAK OUT

This past week (into week 5 of cut) I loosely tracked - mindfully ate - didn’t track, which ever you want to call it.

1.5 - 2 lbs heavier check in day.

But I’m not freaking out.
YOU WONT, lose all of your progress from taking a break! Especially if it has been causing more stress then having fun. 1-5 lbs can be ANYTHING, food timing, stress, holding more water....etc.

My reasons why to take breaks:
- mentally, I hate tracking food all the time, if I’m not careful it can be an extra stressor

- when I track foods I tend to eat less of the whole foods that I really enjoy, simply because they are higher in fat content...(seeds, nuts, peanut butter, avocado). Taking a break allows me to eat more Whole Foods without worrying if they match my numbers

- taking small breaks motivates me MORE to get back at it when my break is done.

- we hit up MURPH this week and my body just wanted more food and rest, which become a higher priority for me than hitting my macro numbers!

AND SO ON.

You CAN have a balance when it comes to your health journey, weight-loss journey OR weight gain journey.

It’s not a matter of making mistakes, but how you handle the time off and how you push to consistently work at your balance and journey when you choose to get back at it!

Get back on track, plan for the next day, continue to journal your goals or which ever keeps you going!

JUST KEEP GOING 🔥

01/06/2021

I don’t care how you guys recover from Murph today.....

But if your dog says “play with me”
You better play with your dog is all I’m saying 🤣😂

Really though guys, I know you might be sore but please please please! If anything, stretch, get a 20 minute walk in, move your body lightly if you’re feeling extra tight or sore.

Some of us might be going back to our jobs today we’re we sit in meetings, look at computers, and sit in a chair for a chunk of time.

After a workout like murph, its not unlikely that you are sore somewhere and sitting in one position for a long period of time today might assist in some extra tightness.

Get the fluids in 💧
Get the light movement in 🧘🏼‍♀️
Take breaks from sitting in one position 🤸🏼‍♀️

Recover and move your body so it’s not sore for days on end.

Your body will thank you later 🙌🏼

31/05/2021

10 years of a CrossFit, missing you

3 years crushing it with this guy 👫 🇺🇸

Blessed to have a community like

31/05/2021

In Remembrance of those who served and gave the ultimate sacrifice ❤️🤍💙

Thinking of all the families and loved ones today who has lost someone close.

Today we put all other woes and heartaches aside, we stand together, we remember, we honor
💛💛💛💛

29/05/2021

Free Workout Saturday!!

Enjoy this one guys!

🔥🔥

25/05/2021

Today’s endurance post lifting session 🔥

21/05/2021

As promised Free workout Friday for your Saturday pleasures!

This one is a doozy guys so bring your running shoes.

Saturday workouts are straight from the programming.

If you enjoy this or plan on doing it drop a 🔥

15/05/2021

Finding foods while tracking can be tricky!

When it comes to finding foods dominate in your macro goals, it’s good to know what you can run to in order to better reach your goals, all the while using Whole Foods your body will LOVE - unless you have some sensitivities - then that’s another story.

Though there are many many MANY more foods I could type in here, Keep these foods in mind the next time you are shopping to meet your nutrition intake goals!

What are some of your favorite whole foods to run too??

14/05/2021

09/05/2021

We hope everyone gets to spend a lovely Mothers Day!

All the LOVE to those no longer with us and to those we get to cherish another hug with.

💜
🤍