Blog

Are Shorter Metcons Worth It?

Spring/Summer is the time of year when we start hearing about people wanting longer metcons… more than usual anyway. I suspect that it has to do with those of us in the Northern Hemisphere are starting to see more sunshine, and are starting to think about summer. And bathing suits.

People who are working hard in the gym want something to show for all of their efforts. Generally speaking, just about every person in our gyms would like to ‘look better’, even if they already...

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Modifying a Workout Doesn't Mean You Are Inadequate

 

“At the moment when we accept our weaknesses and stop deciding to grow, we’re the BEST we’re ever going to be. It’s all downhill from there.” -Ramit Sethi.png

You have probably noticed that this training, working toward mastery, causes many benefits outside of the gym.

It is because we are deliberately working on our weaknesses. We willingly accept the truth of where we are at, and we put effort to making ourselves better.

We must not look at ‘scaling’ as a sign of inadequacy.

We change the workout to get the best stimulus possible, so we can continue to grow and improve. We learn to put our ego aside and accept that small...

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Keystone Habits and the Most Important Key to Keeping Clients Around

During a re-reading of “The Power of Habit: Why We Do What We Do in Life and Business”, I was reminded of the concept researchers call “Keystone Habits”. It is a seeming small isolated habit that affects many other unrelated aspects of their lives. Writing down everything that they ate, subjects saw not only improvements in their diet, they also saw improvements in many other aspects of their lives. Documenting everything that they bought, subjects saw improved use of...

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Time, Parkinson's Law, and Getting Your Life Back

Parkinson’s Law: “Work will always expand to use all of the time and money allocated to it.”

Or as Isaac Asimov put it: “In ten hours a day you have time to fall twice as far behind your commitments as in five hours a day.”

We are going apply this principle to make your life better.

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When people used to ask “How are you doing?” the default answer was always “good” or “alright.”

It appears that this has been supplanted with the...

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Personality Styles, Coaching, and Class Experience

Most people operate in general categories. Myers Briggs, The Big 5, The Harry Potter Sorting Hat, DISC Profiles, etc., are all attempts to give people insight into how they see the world and how they prefer to address it. In this article, we are going to talk about why you need to know what your style is, and how to coach people who aren’t the same style as you so that everyone has a great class. This tool can be HUGE for helping your classes, and the whole community, run more smoothly!...

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Fast versus "Best" - How to use the Scaling Guide in workouts

 

Scaling Guide(Time or Rounds).png

The ‘Scaling Guide’ is one of the most important tools for getting the most out of your time at the gym. The key is to remember that the goal isn’t to get the fastest time, or the most rounds. The key is to use the ‘best’ progressions to land you right smack dab in the middle of the guide!

Before you start the workout, pick the loads and progressions for each movement that you think you can manage to end up in the middle of the scaling guide. Talk to your...

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Stop Chasing the Dragon (PRs, Hedonic Adaptation, and being happy with your training)

Chasing the Dragon.png

Stop Chasing the Dragon

For those of you not up to date on your Cantonese slang, ‘chasing the dragon’ refers to burning heroin or an opiate on foil and then ‘chasing’ the vapor with a straw to get your fix. It shouldn’t be surprising that a drug reference would apply to training in the gym when you think of the chemicals naturally released during exercise and when you hit that new PR (personal record). In this case, the ‘dragon’ is setting that new...

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CrossFit 2018 Online Age Qualifer Breakdown and Tips

CrossFit did not disappoint this year with the workouts! Wow! Not a ton of things for the bodyweight folks and no single heavy lift, but a lot of heavy stuff and rope climbs to boot!

 

https://youtu.be/uT6GAI0JUYI

Overall

Watch the video for the full run down. I am going to only hit the high points here since I am covering all four workouts.

Be ready for repeats! This is not the time to do a ‘one and done’ approach. This is the time to make every increment possible count!

...

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CrossFit Open 18.5 Breakdown and Tips

I guess we did get a repeat, if we wanted it or not! 18.3 is a repeat of 11.6/12.5. It is a 7 minute AMRAP of thrusters and chest to bar pull ups with the rep scheme 3,3,6,6,9,9… This is the first time a workout has been repeated 3 times!

 

https://youtu.be/4yGJrf0A2Bg 

I guess we’ll have to wait until next year to see those shuttle runs, db overhead lunges, or pistols.

For the record, 50% of the people voted for this one, and 43% voted for 14.2. I think the reason is...

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CrossFit Open 18.4 Breakdown and Tips

Bringing back a classic! If you weren’t aware, “Diane” has shown up in competition at the Regional and Games level many times. We have also seen heavy-ish deadlifts with HSPU two times in the Open before! 21-15-9 Deadlifts and Kipping Handstand Push ups doesn’t seem that taxing (you can either do them or you can), but it can be VERY taxing if you are halfway decent with these and you finish in under 6 minutes.

 https://youtu.be/oVIbVDy8kPY 

The more...

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