Categorized as: CF Naples

Here’s why you should check your weight daily

My wife and I have been dieting for approximately 3 weeks by tracking our caloric intake. As of late, we made it a habit to weigh ourselves every morning before breakfast. For my wife in particular, some days she loses as little as a few ounces, sometimes she loses up to a pound!

This morning she was up 6oz!! Needless to say, she wasn’t happy.

I had to quickly remind her that the scale isn’t always going to drop. And that’s okay. She did everything right yesterday and that’s all that matters.

Trying to figure out how she gained those 6oz is a pointless endeavor as there are so many variables that may have caused that including; fluid intake, activity levels, metabolism, hormones, high sodium foods, etc. I told her that what mattered most was that on average she was still losing weight and that’s what we needed to stay focused on.

Instead, I reminded her to stick to the process and remain positive.

As much as I was giving her a pep talk the information I was giving her was backed by research.  Not only does weighing in every day provide consistency, it provides motivation for making healthy choices. Researchers at the University of Minnesota discovered that people who got on the scale every day lost twice as much weight as those who weighed themselves less often. Their assumption was that monitoring helps keep ones mind on health and prevents weight denial and bad food choices.

They might want to add that it helps makes stronger marriages!

The Magic, Art, Science, and Fun behind our workouts

In this episode, we talk about the tangible things that separate our gym from others.


1:45 The basis of our training is pure CF
3:40 Mixing high intensity with low intensity
4:00 Skill of the Week
9:00 How we came up with “skill of the week?”
10:45 A model for developing strengths and weaknesses
11:10 Three Tiered Tracking
14:20 In-house programming vs outsourcing your programming
17:45 Taking pride in your programming
18:45 Why giving your members their workouts one day at a time is a bad idea
20:00 Sending coaches WOD Tips
22:15 Long Days Vs. Makeup Days
25:30 The elephant in the room nobody is talking about



Myth Debunked: High Rep Snatching is Bad For Your Shoulders

Written by: Mario Ashley, MBA

No matter how thin you slice it there is always two sides. The best way to bust any myth is to combine knowledge with experience. In this article, we combine the two skills to DEBUNK the following myth.

Myth- High Rep snatching is bad for you

The Olympic lifting purist says you should never associate the Snatch with high reps. That using snatching as a form of conditioning is a debauchery of the exercise. So they say.

As much as I commend their passion for leaving the Snatch exercise for Olympic competition there is no data to prove it.

Snatching in itself is a tool. Whoever developed the snatch created it for one overall outcome. And that was to test absolute capacity in speed, power, strength, flexibility, balance, coordination, and accuracy. The winner was able to lift the most weight overhead in one swift-continuous movement starting from that ground. But that is not to say that is all the snatch could be used for. It’s as almost as if people believe there is a patent for how exercise can be performed.

In the same respect that I use a pair of scissors to cut a piece of paper, I can use that same tool to cut a piece of string. Same tool, different purposes. The snatch is no different.

Snatching can be used at low reps(2-5), moderate reps (6-15), and high reps (15+). The goals of the moderate to high rep schemes are to build muscular endurance, muscle volume, and cardiovascular conditioning.

The intention of training at high rep is to create a fatigue state environment in which the stressor forces the body to adapt. The opposite is also true at training at maximum loads at low reps. The body cannot tell the difference and takes on heavy loads in the same manner…in a fatigued state.

That is not to say that one is better than the other. They just serve different purposes. I’m convinced there isn’t a movement in the world that you should only do for a specific rep scheme.

The argument against higher rep snatching is that it will cause injury to the shoulder. My analogy is that cars don’t kill people, the people behind the wheels do. The snatch is not hurting people. People are hurting themselves through bad technique, non-existent coaching and feedback, and poor variation of training methods.

My analogy is that cars don’t kill people, the people behind the wheels do.

I don’t believe one should only train for one-rep maxes, and neither shoulder one only trains at high reps. Just like life, everything should be used with balance and moderation. The variation creates a balance of both extremes.

The balance between the two allows the Snatch, a tool, to serve multiple purposes all the time. Do I believe high rep snatches should be trained with caution?

Yes. Absolutely.

But that is something I already believe with all exercises regardless of load or rep scheme.

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