EDC stands for “Every Day Carry”. It is a term generally used for what items a person tries to bring with them every day so they can be prepared for life’s unknown and unknowable.

For some, it means carrying their phone, charging cables, a backup battery, headphones, maybe some notebook/journal. For others, it means having a multitool, a flashlight, maybe some paracord, nearby.

Another version of EDC might be the outfit that you can wear in just about any situation. That little black dress m…

We start with some video of me doing the jet boots on the water (and having an epic fall), then we go on to do a bit of a follow up with the ‘trigger’ conversation from last week. After that, we talk about how you should partner or team up with friends to help you establish new habits and routines. Then we go on to talk about this article:  https://www.cbc.ca/news/health/nature-health-1.5128482 which covers some of the more recent research about how being outside reduces stress levels and h…

 Just about every coach and gym owner has had to deal with this at some point.

You are probably asking yourself:

"How do I have the uncomfortable conversation with this person about being smelly!?" 

"What if I offend them and they quit?"

"How can I prevent this from being an issue at all?"

As we approach the summer months in the Northern Hemisphere it is a good time to remind people about the “stank”.

Start with a 'Reminder' to the community with a silly meme or quasi serious PSA (public…

The feedback on the new Spark Program has been phenomenal!

I am so glad that it is ‘pushing all of the right buttons’ when it comes to creating another class option for folks who want a break from usual ‘Mastery’ programming.

Remember the benefits of having the class overlap with the regular gym programming:

• If people start with Spark, they’ll be able to see the similarities to the CrossFit classes, and have an easier time transitioning.
• People will have the option of doing both seaml…

Time management is always an issue when we are trying to cram as much value as possible into people’s visits to the gym.

To help stay on time, I’ve created three infographics to help coaches stay on track with the two primary formats we use.

Down below, I’ll go over some tips to help you keep your class on time, even when it is jam packed with awesome-fitness-magic!

The Overview

This first graphic above, is an overview comparing the two different types. The thing to remember is that these…

There once were four sisters who all trained together at the gym...

They had been there a while, and all of them had hit a point in their training at which they started to have some opinions on how they wanted to train.

The oldest sister decided she would always do the hardest option. She was always looking for the hard path. She relentlessly attacked her weaknesses every day. She always did the hardest programs and went to the toughest coaches. Her diet was perfect, she worked out for ho…

This one is a doozy!

CrossFit Open 19.5 is 33-27-21-15-9 of thrusters and chest to bar pull ups (20-minute mercy killin… I mean “TIME CAP”).

Overall

The most important thing for just about everyone will be pacing correctly. Come out too fast and you’ll be sure to get a score that doesn’t reflect your fitness. Start out too slow and you’ll always wonder if you could have gone faster.

Enter: The Pacing Chart

Pacing workouts with varying numbers of reps per round is always difficult. When…