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Are You Too Sick To Workout?

Tis’ the season for sniffles, sore throats and heaven forbid the flu. Sooner or later we’re faced with the question “Am I too sick to work out?” Our very own Brickhouse athletes Arlesia Jones and Amelia Canright give us the low down on how to tell. Ok, give it to us straight: how do you know if you’re too sick to workout? Arlesia: Bottom line – listen to your body. Usually the first couple of days of illness are…

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TRI Strength Training: True Relative Intensity

If you want to maximize your strength progress in our new system, it’s critical that you use the updated Brickhouse Performance to plug in your results each day, and subsequently use the weights it tells you to use rather than manually calculating your sets based on past maxes. Each strength session, you plug in the highest weight you did and the number of reps you performed at that weight. This in turn calculates a new training max for you,…

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Beard Session: What “Rx” Actually Means

How important is “Rx’d?” For many athletes that train at Brickhouse, being able to write “Rx” beside scores on the board is a right of passage. Some think that they have not reached “athlete” status until they are able to write those letters. What does “Rxd” really mean though? I think it’s important to ask that question in regard to CrossFit and what we as coaches and athletes are trying to achieve through our daily workouts. CrossFit, as a…

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Athlete Profile: Jim Franko

Exercise has always been a great stress reducer for Jim Franko, and in the summer of 2013 his wife suggested that he look into Crossfit. He did some research about CrossFit, phoned Brickhouse and met with Amanda, tried it out for a month, and continued for what’s been almost two years. At 57 years old Jim enjoys the challenges of CrossFit workouts, and they fit into his background as a lifelong athlete. As the son of a football coach Jim…

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Outcome is an Illusion, the only Reality in Life is Process

Everywhere I look I see people chasing outcomes, like a dog chasing its tail. Amanda and I were sitting in the garage after a workout today, she looks down at the Nike logo on her sweatpants and notices “There is no finish line” (see above). Whether we are talking about sport or life (or is there even a difference), there is no finish line. Yet I see people mentally suffer everyday because that is their obsession. The reality of…

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The 20/40/60 Rule in CrossFit

When you are 20, you are worried about what others think about you. When you are 40, you no longer care what others think about you. When you are 60, you realize that nobody was ever thinking of you to begin with. Since Brickhouse opened in early 2010, I’ve had the opportunity to work with hundreds of athletes. Possibly close to 1,000. The most common trap I find people falling into is becoming obsessed with what other people are…

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Athlete Profile: Ben Masters

Ben Masters grew up playing soccer at a fairly competitive level but an injury in high school kept him from playing in college. Athletics became less important to him until after joining the police department. Ben was out of shape and had some experiences that proved how vital physical fitness was to his work. That got him into workout out again and competing in Lawfit: a program designed to increase the cardiorespiratory efficiency, muscular strength, muscular endurance, lean body mass,…

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Beard Sessions: The Bench Press

One of the main strength weaknesses that Brickhouse CrossFit has as a gym is our pressing strength. Leg strength is very valuable and important, but to be well-rounded we need pressing and pulling strength as well. Jerks, snatches, overhead squats, all overhead presses and all gymnastic pressing movements are obviously influenced by the muscular strength of the upper body muscles. In a well rounded program, strength will be accrued over time, and all of these movements will benefit as…

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Athlete Profile: Lindsay Tondryk

Lindsay discovered Brickhouse in October 2014 after watching the CrossFit Games on ESPN. She thought that the workouts looked fun, and noted that the athletes looked amazing — they were muscular, and female athletes weren’t skinny. The Games athletes looked healthy, which intrigued Lindsay. Soon after watching the Games she began researching CrossFit gyms in Roanoke. She met with Jay, and started at Brickhouse the next day. Motivated by an original plan to get fit for her upcoming wedding…

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Athlete Profile: Patrick Ward

Patrick learned about CrossFit through his brother, who had lost about 100 pounds through CrossFit programming. Patrick, who had always been athletic through rock climbing, road cycling, and kayaking, didn’t need to lose weight. Yet he decided to follow in his brother’s footsteps when a friend remarked on an old photo saying, “You were ripped!” Compelled to look and feel better he found his way over to Brickhouse. Patrick sees CrossFit as a life-long practice, and after just about…

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