Time!  Is this where your workout ends? The sweaty, sucking wind, new PR post workout feeling is awesome, but the workout isn’t really over until the next one begins.  In response to exercise the muscle fibers are damaged, tissues are inflamed, and energy stores are depleted.  But as we know, this story doesn’t end so grim.  The body rebuilds itself and comes back even better to fight another day.  Therefore, we are going to do your body a favor, and lend a hand to this recovery process and present some key recovery issues and how to deal with them.  So without further ado, lets visit the most critical recovery  element- Nutrition.

Far too often nutrition takes a back seat, or maybe even put in the trunk, when it should really be driving the rig.  This is especially true post-exercise.  While the nutrition demands might be different depending on the nature of the workout, two main problems exist:

  1. Carbohydrate Stores are depleted
  2. Muscle proteins are broken-down

Without addressing these two problems, recovery is delayed.  This can lead to prolonged soreness and fatigue, decreases in future performance and feelings of lethargy associated with overtraining.  Therefore, use the following to make a solid post-workout nutrition plan, and make it just as important as getting your first muscle-up. Read More…

Integrity in the Workout Place

“One of the truest tests of integrity is its blunt refusal to be compromised.”
Chinua Achebe, Nigerian Writer

“Integrity is not a conditional word. It doesn’t blow in the wind or change with the weather. It is your inner image of yourself, and if you look in there and see a man (or woman) who won’t cheat, then you know he never will.” John D. MacDonald

As I head into my 2nd year of CrossFitting, I realize one of the greatest lessons I learn each day is to practice CrossFit with Integrity. In life there are so many ways we can cut corners, do something good but not great, finish a project half-heartedly, or finish something that you know was not done 100% correctly either for lack of time or interest. We all have those days when we figured that no one would really notice if we didn’t try quite as hard every time. In our personal lives with our family and friends, we may sometimes omit tiny bits of information or tell a little white lie here or there, whether it’s to protect ourselves or others. All of this makes up what we call our personal integrity. What is integrity? According to Webster dictionary,

in·teg·ri·ty   [in-teg-ri-tee]

1. firm adherence to a code of especially moral or artistic values: INCORRUPTIBILITY

2. an unimpaired condition: SOUNDNESS

3. the quality or state of being complete or undivided: COMPLETENESS or WHOLENESS

To have personal integrity is to DO WHAT YOU SAY YOU’RE GOING TO DO. What does Integrity have to do with CrossFit? Read More…


One definition of the word ‘consistency‘, as offered by Webster’s Dictionary, is an agreement or harmony of parts or features to one another or a whole; the harmony of conduct or practice with profession.

And man, can I tell you that consistency is what I saw by the winners of the two Regionals I attended. I was at the California Regional and West Regional and the winners of those Regions – Josh Bridges & Lauren Fisher for California and Carleen Mathews & Brett Fikowski for the West –  were consistent throughout the weekend. They crushed personals bests, outperformed what they did in training and dominated the competition in their Region. This also goes for all the athletes who qualified for Games; the level of competition has rapidly improved and to make it to Games you must be the best out of the best.

But how do you become the top echelon of the sport? How do you become one of the best, then beat the best at their own game?

Well, one of the biggest things that can have the greatest impact is the mindset of an athlete. A mindset that expects you to play your game consistently will always be the one that prevails.

The best athletes head into competition without the assumed expectation that they will be on the podium at the end of the weekend. Even if they’ve been there before. Even if they’ve outperformed their competition in the past. They know they have to perform and do so consistently throughout the weekend to have a shot. Read More…

Keep Your Chin Up & Stay Focused

Written by Kirk & Mario

Often times, the biggest moments in our life can get us feeling blue. Sometimes even the small things can make us feel hopeless. 

If you have a workout that has pull ups and your pull ups aren’t where you want them to be, that’s okay! You have to keep your head up. Your frustration will pass. Sometimes it’s a matter of minutes, sometimes hours, or a day, but the dark cloud of disappointment will pass. The sun will rise the next day and wash your frustrations away.
With each new day, you have a chance to make it better than the last. If you had a tough workout, and are bummed about it, I can bet that you’ll feel much better about the next workout! Remind yourself that feeling that way shows you care. The trick is to keep yourself from feeling bad about yourself for too long.
Here’s what you can do to when you feel that way:
1. Reflect. Remind yourself that failure of a task doesn’t mean failure at life. 
2. Have Gratitude. Think about the positive aspects that occurred during training that day.
3. Troubleshoot the Problem. If you don’t have pullups, what action can you take to get them one day?
4. Talk to your coaches. They have a lot of experience and are more than willing to walk you through a plateau.
5. Have fun! Having pullups is cool. Being happier is ever better!
Now apply that same mentality to all the aspects of your life. The loss of a job, pet, and even the greatest wound – the loss of our loved ones: life’s too big to be overcome by losses. 
Stay focused. Tomorrow is a new day, and another opportunity to make it your best day ever.

Are you having fun yet?!

Are you having fun working out? At times,  I see our athletes have a negative disposition toward a certain movement or workout. This is human nature.

We don’t like the things we are uncomfortable with.
That’s life though, and, if you’re comfortable in life, nothing will ever change in your life. 
Have fun when you workout. Have fun regardless of the movement.
Life is 10% what happens to you and 90% how you react. It doesn’t matter what kind of day you’ve had. That hour in the gym is your escape to challenge yourself, to learn what you’re capable of. It’s your play time. 
Here are just a few ways to make training more fun:
Celebrate small victories. Progress is hard. Getting that extra rep when you felt it was impossible is satisfying. Celebrate that in the moment.
Applaud yourself in the middle of training. Nothing feels better than a great applaud from an audience after doing something great. Create that atmosphere between sets in a workout by the physical act of applauding. 
Embrace positive self talk. This dialog is your internal coach. Self-correct your technique. Cheer yourself on with motivating words. Hype yourself up before your next lift. 
Get Pavlovian. Classical conditioning, which Dr. Pavolov created,  is a term given to the psychological effect of stimulus association. Perhaps you’ve heard of Pavlov’s dogs – who came to associate food with the sound of a bell, and eventually salivated merely at the bell. In order to achieve effective motivation through classical conditioning, you need to find a stimulus – which already causes a reaction from you – and begin associating it with the act of exercise.
Most importantly, smile often, give it your all, and lighten up – it’s about enjoying the journey.


In CrossFit, cardio-based exercises can include running, swimming, rowing, and now…. the Assault Air Bike! What’s so special about the Assault Air Bike?

The Assault Air Bike is a great ‘default to’ exercise. If running or rowing is currently something you are unable to do due to injury, the Assault Air Bike is a great way to modify that movement in your workout.  If you have a rolled ankle or a quad or hip flexor strain, the Assault Air Bike provides a good option for exercising safely. It could potentially be a great tool for rehabilitation as it provides safe movement with no impact. It also allows the area of the injury to move and provide blood flow to the area to aid in recovery.

The Assault Air Bike is also great for metabolic conditioning, as it can help break through plateaus in your training. If your aerobic capacity is not feeling as if it has improved, the Assault Air Bike is a great way to incorporate interval training to build your aerobic capacity without losing strength and muscle mass [1][2].

The Assault Air Bike can also enhance your mindset. If you have ever used the Assault Air Bike at high intensity, I am sure you would agree that it is not easy. The Assault Air Bike is a great test of mental toughness and how to sustain a positive mindset through pain. Read More…