Coach’s Blog

The Goal Is NOT Perfect Human Movement

January 30, 2019

By Coach Manny Alayon   Because it’s not unattainable for most of us. But that is not a reason to stop chasing (or dreaming). Sometimes as coaches and trainers we get wrapped into this “perfect movement” mentality. You know, it is when you don’t allow a person to progress without them showing flawless movement. We become “form Nazi’s” and think we are the best coaches in t


Lifting Weights Doesn’t Make You Bulky; Cupcakes Make You Bulky

January 23, 2019

By Christopher Shkreli   It’s a meme we have all seen at least once in the past few years and it might be the most truthful thing I have ever read on the internet.  There is a common misconception that lifting weights and lifting heavier weights will make you big, bulky and/or manly. On the contrary, lifting heavy weights burns fat and creates lean muscle mass. It is what you do out


Don’t Fall For the FAD Diets

January 16, 2019

By Coach Debbie Olson There are hundreds of advertisements, books, websites, and articles promoting the next best thing to achieving your "dream body."  In a society where we are always looking for the quickest route to take, it is so easy to fall into this category; especially with nutrition.  "Just do this and not that for 30 days and you will be successful!"  While we are skeptical at first


Goal Diggers

January 9, 2019

By Cameron Hudson   We all have goals and those goals are unique to only us. Our goals though, even with the best of intentions cannot thrive on their own. They need to be nurtured and cared for as does any living organism. So, how do we do this? I’m willing to bet you can go on YouTube or any social media platform and find a plethora of people willing to give you their two cents on how


NECF: The Real Judgement Free Zone

January 2, 2019

By Coach Manny Alayon   What better way to kick off 2019 than to steal a tagline from one of the most popular fitness chains in America, Planet Fitness? This is that time of the year when every gym in the industry prays on people’s half-hearted wishes at fitness by slashing gym membership prices in hopes that you never actually attend. Clever and genius marketing plan, with a hint of qu


Coach’s Club (Members Only)

December 19, 2018

By, Cameron Hudson PSA: Before diving into this topic, let’s clear the air on what my intentions for this post are not; this is not meant to ruffle anyone’s feathers, call anyone out or belittle anyone’s good intentions. This post is to clear the air on a topic that is universal to gyms (CrossFit and any fitness operations) and how to properly use the available resources to get the most out


You Need Failure To Succeed

December 12, 2018

By Coach Manny Alayon I’ve talked about failure and success quite a bit in the past. Believe it or not, failure is kind of like an acquaintance of mine. Definitely not my friend, but not necessarily my enemy. Failure feels like a double-edged sword. Without experiencing failure, it is hard to create your path to ultimate success. Everyone responds differently to failure; some use it as an oppor


Keeping Track of Progress

December 5, 2018

By, Debbie Leonti “Coach, what weight should I work up to today?”  This is one of the most commons questions I receive on a daily basis.  While it is our job to guide you through your sessions, it is YOUR responsibility to keep track of your working weights.  Our strength cycle varies on a daily basis in rep range.  As we try our best to scale individuals appropriately, it is almost impos


I Am NOT Proud of Myself

November 28, 2018

By Chris Shkreli I appreciate the fist bumps, the kind words and the blatant stares (just kidding…nobody is staring at this haha), but I am NOT proud of myself.  Yes, I have lost weight and changed the way I am taking care of myself, but it has only been 2 months.  It has been 2 months since I hit rock bottom.  What is rock bottom for me?  Rock bottom is 281 pounds.  It’s eating Five Guy


How To Be A CrossFit Games Athlete

November 21, 2018

By Cameron Hudson The men and women who compete at the CrossFit Games each year are the pinnacle of fitness. They can hoist monstrous weights over their head, move faster on their hands than some of us on our feet and they are able to repeat these efforts multiple times in a given day for consecutive days. We get to see their feats on a daily basis, just scroll through any of their Instagram pa


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