Coach’s Blog

The Impact of “Hello”

August 15, 2018

By Manny Alayon   While I was away on vacation I had the opportunity to visit local CrossFit affiliates, which is one of my favorite things to do when I travel. I love traveling to different affiliates and just being a part of the gym for that day. I love to experience the gym culture, the workouts, the gym layout etc. I learn a little bit from each box nearly every time I visit. Duri


Establishing A Little Routine In Your Crazy Schedule!

August 8, 2018

By Coach Debbie Olson   There are many daily responsibilities and expectations we place on ourselves every single day. It can be easy to get distracted and overwhelmed with things we need to get done. Schedules and deadlines become a priority and we focus on what the next big thing is. Some have crazier lives than others, but one thing that we can try to establish is a little routine for


I Wanna Go Fast!

August 1, 2018

Whether starting out, or someone who has been doing CrossFit for a few years, it can be exciting. The constant variance of movements and workouts gives us something to look forward to. For this week’s blog, I wanted to draw a parallel between Ricky Bobby (Talladega Nights) and our approach to workouts and movements. If you haven’t seen the movie starring Will Ferrell, I highly recommend it


The Lost Art of Camaraderie

July 11, 2018

One of the things I miss most about playing on a team was the atmosphere. You were on a team; you practiced together, competed together, won together and lost together. That same camaraderie of CrossFit was a huge draw for me. But along the way it seems that the unity and support can often get lost in the shuffle. I wanted to put together a small list of things that you can do in the gym to elicit


Are You A Hard Worker?

July 5, 2018

By Coach Manny Alayon     Accomplishing or goal or being successful takes hard work and dedication in virtual any field. The most common places we set goals for are the workplace, the gym and at home. The interesting thing about “hard work” is an individual’s perception of what it means. I think if you ask most people if they consider themselves to be “hard workers” the


Adding More Micronutrients Into Your Diet

June 27, 2018

By Coach Debbie Olson     There are so many different routes a person can take to reach his or her goal through nutrition.  Most of us want improve our nutrition so we can reap some great benefits like increased performance, improved energy, mood, recovery, and also to look good (naked)!  Unfortunately, there is no magic pill; nutrition is different for every individual. It take


Recovery For The Aging CrossFitter

June 20, 2018

By Coach Manny Alayon   Whether you are an ex-athlete, marathon runner, veteran CrossFitter or weekend warrior taking care of your body becomes vital as you age. In a previous post, I discussed some training advice for the aging CrossFitter. The post mainly had to do with the training volume and training frequency relationship for the aging CrossFitter. As previously discussed, biological


Little Things Are The Big Things

June 13, 2018

By Coach Cameron Hudson   I was listening to Ben Bergeron’s podcast the other day and the episode was Ben discussing his 3 core values for his members: Hungry, Humble, Happy. As he went into further detail to explain why those three and what they meant to him, I began to go off on my own tangent; what are three notions we can employ to have the best experience at the gym? It seems easy


Finding The Right Training Partner

June 6, 2018

By Coach Debbie Leonti   Let’s be honest, not everyone enjoys working out on a daily basis.  Of course we enjoy seeing results and making progress, but to stay motivated can sometimes be a challenge.  In CrossFit, we emphasize community and supporting one another. But sometimes, you need something a little more than just the community; you need a workout partner (or partners!).  A wo


Fitness For Mental Prep

May 23, 2018

By Coach Manny Alayon   Back in my wrestling days I would often hear from coaches that the toughest guy in the tournament was the guy who took 3rd place. As I began coaching wrestling and talking to fellow coaches, they would reaffirm this idea and talk about how some colleges would purposefully recruit the 3rd place finishers because it was a strong indication of their mental toughness.


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