Category: Recovery

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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 solely focus on the nutrition piece. Nutrition SHOULD be your priority, but it is often overlooked or brushed aside….

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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 cardiovascular endurance You get the idea. Everyone has their own “why” and that’s awesome! Is everyone seeing the results…

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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 from https://liftmode.com/calming/oleamide.html The takeaway from this is that, yes it does matter, BUT if the first 3 things on that list are not up to par, we’ve got bigger issues to worry…

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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 a certain way, or fit into different clothes sizes. Thirdly, some athletes simply have lifestyle goals – they want…

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From Around the Box: The Journey of Recovery

Written by Jamie Brown “Recovery” is a word that requires experience in order to truly understand the weight of its meaning. To those that have never experienced true recovery, it is a positive word that means a person is on their way to being “normal.” For someone who has experienced this journey, it is exactly that: a journey. You know it’s a process that is sometimes more painful than the initial event that instigated the trek to “normal.” You…

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Overtraining, Periodization and Using Heart Rate Variability in CrossFit

* HRV data for Chassity Martin (11/1/2013 – 2/1/2014) Many of our athletes at Brickhouse CrossFit have noticed the daily input in their Brickhouse Performance app for HRV. I’ve been meaning to get an article out about what this is and why it can be incredibly useful in managing training volume in both a group class and exclusive coaching environments. Also, there has been a lot of talk lately about overtraining and our use of periodization (planned loading weeks…

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Don’t Be Fooled

Written by Adam Peters, Brickhouse CrossFit Coach Every athlete knows that injuries are bound to happen. I challenge anyone to name a sport that presents zero chance of injury. As the Sport of Fitness, CrossFit is no different. Anyone that has ever been injured will tell you that dealing with an injury is tough, not just physically, but mentally as well. The competitive nature of an athlete can make dealing with an injury even more difficult. No one knows…

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Let’s Talk About Sleep, Baby

Contributed by Adam Dickerson, Brickhouse CrossFit Coach You feel sluggish and the PR’s are no longer happening. Nutrition is one area to check – but also playing a part is how much shut eye you are getting. Coach Adam walks us through the difference you may see by making sleep a priority in your recovery mix.

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Functional Edge – A New Startup in Roanoke, Va Focusing on Supplements for Maxium Performance

We are pleased to introduce you all to a new startup company founded by local CrossFit athletes Brian Meadows and Dustin Knuttgen as well as give you the opportunity to participate in their product development. From Functional Edge: The following is a brief, 1 page survey we are conducting as part of our research. The feedback from this survey will be used to finalize an outstanding product in the market for you, the athlete. By sharing your email address,…

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Increasing Performance and Avoiding the Drama Trap

As we’ve mentioned before, every workout is a measured dose of stress on the body. Recovery mechanisms respond, aided by good recovery practices, then the body recovers and adapts to the stress. This delicate stress / recovery balance is the key to steady, long term performance increases. Not enough stress (training too infrequently) or too much stress both disrupt this balance and work against our goals. Assuming you are training consistently and listening to your coach covers the correct…

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