Brickhouse Blog

How To Fuel the Open

  We all want to crush the Open these next five weeks, right?! Let’s put ourselves on the right track with nutrition. First remember the hierarchy of food importance that we should keep in mind: Total Calories Macronutrients Micronutrients FOOD TIMING Supplements Calories are always at the top of the list and that is the most important thing during these…

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How to Crush (Survive) the Open

  February and March, every year. In the space of CrossFit, THIS is our holiday season. We get to celebrate the start of the CrossFit Games season and participate in the largest sporting event in the world. With over 300,000 total participants from over 170 countries, this time of year is electric for us Crossfitters. But what is it truly…

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The Two Things You HAVE to Know About Your Food

  In my last blog, we talked about the equation to get results. Results in terms of performance, aesthetics, or overall health and lifestyle. This equation involves three pieces: training, sleep and nutrition. One without the other two does not get you the results you desire. Today let’s assume training and sleep are on the right track so we can…

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Why You’re Not Seeing Results

  The term “results” can mean a lot of different things to different people when it comes to the gym and fitness. Common examples of results desired from a training program include: Weight/body fat loss Muscle gain Look better naked Improved lifts such as squat, deadlift, etc… Clothes fit better Improved biomarkers like blood pressure Enhanced energy and mood Improved…

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Food Around Your Workouts

  Does timing your food intake around your workouts REALLY matter? Yes and no. If we look at a hierarchy of nutritional elements based on importance, timing falls 4th on the list of 5. This list goes: -Total calorie consumption -Macronutrient composition -Micronutrient composition -Meal timing -Supplements The takeaway from this is that, yes it does matter, BUT if the…

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Habits and Why You Need More of Them

  hab·it noun plural noun: habits a settled or regular tendency or practice, especially one that is hard to give up. ______________________________________ As I think about IMPACT and different ways to create value for our athletes, members and clients, I find myself asking ‘Why?’ quite often. Why do some people join the gym and then leave a few months later? Why…

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Weight Loss and Why Your Workouts Aren’t Helping

Before we begin, I want to lay out the “triangle of awareness” when it comes to our focus in the gym. Some athletes have performance goals – they want to get better at their sport, PR their deadlift, run a 10k, etc…. Other athletes come to us with aesthetic goals – they want to lose weight, cut body fat, look…

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How To Be Successful – At Anything!

Typing that title just put a lot of pressure on me to deliver something amazing to you, didn’t it? Whew, okay here we go. First off, what does it even mean to be successful? Are we talking money, a big job with fancy benefits, an impressive resume, a cute family, nice house…what does the term “successful” actually entail? In my…

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Your Strength Will Move The World. Your Beauty Will Change It.

Some say that you experience a fundamental change every 7 years. I’d add, it occurs most naturally when you are open to it. It certainly has been true for me. In April 2010 I taught my first official CrossFit class. That moment was a culmination of dreams that I never intended to act upon. As I child I cherished my…

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BHC Stays at Current Location under New Leadership

Last night before 17.4, we made two major announcements: 1. BHC will stay at our current location in Downtown Roanoke. 2. Amanda and I are retiring as CrossFit affiliate owners and will be replacing ourselves with the next generation of innovators in the Roanoke Valley: Johnathon Childress and Ryan Robertson who also own CrossFit Unify Seven years ago on March…

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