Author: Ryan Robertson

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Progressive Overload in CrossFit

In the bodybuilding or strength and conditioning world, progressive overload is a common principle that most people utilize in their training. What exactly is it? In the simplest terms, progressive overload is just getting a little bit better at a movement/lift each time you attack it. This can be accomplished through extra reps, more weight, less rest time. We change, or progress, each time we do the movement to continue gaining ground. See, our bodies adapt to progression. We…

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What Your Fad Diet(s) Didn’t Tell You

  South Beach, Keto, Weight Watchers, Atkins, Paleo, Volumetrics (Fruit/Veggie), Nutrisystem.⠀ ᐧ⠀ And the list goes on. ᐧ⠀ If you’ve got any history with dieting, chances are you’ve tried (or at least heard of) most of the bigger fad diets.⠀ ᐧ⠀ Why do some people rave about one and find little success with another? ᐧ⠀ Which ones work?⠀ ᐧ⠀ Why did I gain all the weight back that I lost?⠀ ᐧ⠀ These questions cause so many people frustration that…

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The Open is Over. What Do We Do Now?

For a lot of us in the CrossFit space, the Open is the “holiday season” where these five weeks represent a special time for our community. We get together each weekend and tackle the week’s challenge – 18.1, 18.2, 18.3, 18.4, 18.5 – each time with the massive support and push from our friends and family! But now that the 5th week has come and gone, where do we go and what do we turn our attention to? The…

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Eating 1,300 Calories Per Day is Not Okay

If you’re struggling to lose weight, I’m betting you’re not eating enough. Crazy, right? · 8 out of 10 people who come to me for nutrition coaching are not eating enough food. · They have tried multiple diets over the years, all with the same underlying theme of calorie restriction, and have built a lifestyle around eating TOO LITTLE. Natural cleanse procedures also help prepare the body for a new diet. · The problem is, they don’t believe they’re…

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Scaling Workouts Makes You Fitter

  In our increasingly competitive CrossFit communities, there can often be a negative connotation associated with scaling a workout – either reducing the load (weight of the barbell, kettlebell, dumbbell), range-of-motion (ROM) of the movement, or total volume (reps) of the workout. Athletes sometimes fall into the trap of thinking they are scaling simply because “I’m not strong enough,” “I’m not good enough to do this,” or “I can’t do the workout like everyone else.” These thoughts and reactions…

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Where Were You Six Months Ago?

  3 weeks down, 2 to go! How did 18.3 go for you? If you’re like most, you ran into a roadblock somewhere because the workout featured so many different elements. Double-unders, overhead squats, muscle-ups (pull-ups for the scaled division). The volume of double-unders was too much for some; the OHS too heavy for others. And then others spent the majority of their workout looking to achieve that elusive first muscle-up or pull-up. 18.3 allowed us to see some…

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You’re Free to be Different

  When I was younger, I used to fear being different. My mindset each day revolved around trying to fit in. How can I NOT be noticed? How can I NOT stand out or attract any attention? What can I do to be like others; to look like them, talk like them, enjoy what they enjoy, have the things they have? Where that led me was down a dark path of not understanding myself and delaying the growth of…

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18.2

  Well, he was right. @DaveCastro, Director of the @CrossFitGames, that is. Last Thursday when 18.2 was announced, he said, “18.2 is gonna burn.” Yep. Good call there Dave. The awkwardness of the dumbbells in the front rack. The effect of the squats on the legs. The bar-facing burpees and the new standard of jumping back/up. Yes it all combined for one short burn that left the lungs on fire and the legs like jello. How’d that clean feel…

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How To: Stay Motivated

  We’ve all been there. We start a new routine, a new diet or gym streak and we feel like we’re on top of the world. Our energy is up and we feel super accomplished. Our momentum is high and we’re on a roll. And then it crashes. A day off from the gym turns into five. A cheat meal turns into a cheat week. Before we know it, the momentum is gone and we feel like we’re right…

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Crush Your Days

  Do you feel stressed, depressed, anxious or just simply tired all the time? Likely at some point most of us have been there but some experience this more than others. In fact, some of us have felt this way for so long that feeling like sh*t has become the norm. • Let’s change that. • We can easily lose sight of what it’s like to truly feel GOOD: to have energy, sleep well, have a sex drive, heightened…

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