Tag: roanoke

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The Best Training Split and Schedule

  We get this question a lot when we are on-boarding new athletes and also from those athletes who have been with us but are looking to refine what they’re doing: “How many days per week should I be working out? How should my weeks look in terms of training splits?” The answer, as with most things fitness, nutrition and health related, is that it depends. It depends on a number of things such as your goals, schedule, training…

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Intensity Prescriptions for CrossFit

  CrossFit changes lives by helping people find and maximize their health and fitness. · It’s no secret what we promote within our CrossFit program – in fact, it’s built into the definition of what CrossFit is about. Constantly varied, functional movements, performed at high intensity. · This recipe, along with a diet that supports our exercise and chosen goals, gets results and helps people of all backgrounds live a better life. · But what do we actually mean…

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Winning the War on Ripped Hands

  You come off the bar, excited for the toes-to-bar or pull-up reps you’ve just accomplished.⠀ ·⠀ But then you look down at your hands, and your fingers and palms are not so happy. The dreaded ripped hands.⠀ ·⠀ This can be a badge of honor for the younger CrossFitter, but what it truly becomes is annoying and painful! ·⠀ It also can hinder our overall training if we have to modify things the rest of the week to…

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The Lie of Discipline

  Losing 20 pounds. Moving down a clothes size or two. Getting that first pull-up. Making it into the gym 3 or 4 days a week.⠀ ·⠀ These are all goals that many of us have and if you’re like me, you’ve probably heard your whole life…⠀ ·⠀ “You need DISCIPLINE to be successful and reach your goals! You need to wake up focused 100% on your task at hand and grind. Every day. Do that and you’ll achieve…

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The Answer: Brickhouse

CrossFit is one of the best exercise programs for long-term, sustainable results; especially for those looking for body fat or weight loss and people just looking to lose inches around the waist or other areas of the body. But why? · It’s not magic and we don’t do anything that hasn’t already been done. · We do cardio. We run, bike, row, we skip rope. Nothing new or unheard of. · We lift weights, whether it be barbells, dumbbells,…

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What (Actually) Happens In a CrossFit Class

  With the CrossFit Games season currently going on, it’s pretty cool to see all the amazing athletes on TV performing and doing amazing things with their bodies. They all seem chiseled; they lift massive amounts of weight and are like machines when going through the workouts. While impressive to watch, it gives a skewed view of what CrossFit is about. See, these athletes on TV are the top 0.2% (yes that’s a fifth of ONE percent) of all…

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Build Your Support Network

  One of the many great things about CrossFit is the support network it provides.⠀ ·⠀ We are literally surrounded every day, in every class, with like-minded people chasing similar goals. How powerful is that?!⠀ ·⠀ Their goals may be slightly different or even have different motives – but the DRIVE and DETERMINATION is there and those two things are contagious.⠀ ·⠀ When we have others around us that are working toward the same things, it provides so many…

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Heading to the Gym? What (and When) to Eat

  If you’re getting that afternoon crash, find yourself chugging pre-workout before you train each day, feel bloated in the gym, or simply don’t have solid energy in your workouts – this one’s for you! · That pre-workout meal is important to how we perform in the gym so let’s dive in and look at getting it shored up. · ❓Questions for you: What time is your workout? Do you do better training on an empty stomach or feeling…

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Workout Finished – What and When Do I Eat?

  You finish up your workout, hang out with friends at the gym for 15-30min and then head home. Maybe you stop somewhere on the way, taking care of some errands and whatnot.⠀ · Once home, you start to think about dinner. Maybe you’re going to try a new recipe. By the time you finally sit down to eat, it’s 2-3 hours after your workout. ·⠀ Two things that we can dial in and improve upon in this scenario:…

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Beginning the RIGHT Way

  You look across the gym floor and see “Bill” lifting X weight and say to yourself, “I’m like Bill, I can lift that!” You don’t realize Bill has been at the gym for 4 years.⠀ ·⠀ The next thing you know, you’ve got X weight on your bar and you’re struggling to maintain form; overall mechanics decrease, your focus shifts from quality to simply “getting the weight up”, and your workout and training has now shifted into more…

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