We have found that the most efficient way to make positive changes in muscles/joints/tissues is through Proprioceptive Neuromuscular Facilitation (PNF). While regular stretching may feel good, it will take a long time to make any real change in your muscles, and most of us don’t have an hour or more each day to dedicate to stretching. Nope, stretching is dead. Why is stretching dead? Our muscles don’t respond as effectively to static stretching. Think about this: you can deadlift 300 lbs…or even 100 lbs…or even 50 lbs; your hamstrings and tendons are loaded up with that much weight; how could 5-10 lbs of pressure from “stretching” have a big effect on those muscles? You need something more powerful for your powerful muscles! That’s where PNF comes in. PNF is an effective solution for creating length around a joint. It sort of tricks your nueromuscular system into resetting the length of your muscles....Read more

CrossFit is addicting. We know. It’s fun, and it gets results. But sometimes you need a break. Our workouts are much different than the traditional training methods. The level of intensity we maintain makes it even more important to make sure we’re giving ourselves a break when we need it. We’ve talked about recovery planning & tracking, sleep, and foam rolling. Now let’s talk about rest.  Rest Days Rest days are your weekly days to focus on recovery. At a minimum, you need to take at least one day a week completely off. Two would probably be better. And depending on the week, you may benefit more from three. There’s no ‘one size fits all’ answer. Age, the amount of quality sleep you get, your diet, and many other factors affect how often you should take a rest day. Usually, younger folks can train 5 to 6 days a week, while the older...Read more

Every CrossFit “box” (aka gym) is independently owned and operated. While all CrossFit boxes operate under CrossFit Inc., each one is free to run their business as they like. This is really cool because each box you visit will be unique and personal. However, this also means that some boxes operate under higher standards than others. With CrossFit being so popular, you definitely need to do your research before selecting where you train. First, click below to find a CrossFit near you and double check that the boxes you look into are certified CrossFit Affiliates:  map.crossfit.com Also find out how long they have been affiliated. Newer affiliates are often-times just as great as the tried-and-true boxes, but how long they have been established can make a difference in the quality of coaching and overall experience. CrossFit boxes are popping up everywhere, so you will undoubtedly run into many new ones. You should consider all...Read more