​Week 8 of our Barbell Cycle

​Week 8 of our Barbell Cycle. This week begins #GAINZ-o-clock!In the past 7 weeks we have seen our program increase in volume. A basic format for our Mon-Wed-Fri sessions has been:1. OLY Technique (hang, box, complex)2a. OLY T&G Sets (3RM, 5RM)2b. ME Gymnastics (30sec, 60sec)3a. STRENGTH Lift (BS, FS, Press)3b. ACCESSORY WORK (Stepups, etc)Our format for the next 4 week …

Week 7 of our Barbell Cycle

Week 7 of our Barbell Cycle. This week is a transition week. Before we go into that, let’s examine last week’s results.Monday was a great day of training. Most of you guys really started tackling the technique aspect of the lift and we saw everyone improving all around. Everyone is noticing the little things now that we have been grinding for …

Week 6 of our Barbell Cycle

Week 6 of our Barbell Cycle. Taking note of you guys’ (our athletes’) attendance and performance along with your comments we have several observations to go over. Our RX PLUS program has been focused on three days of heavy training, two of active training, and one of active recovery, weekly. Mondays, Wednesdays, and Fridays have been dedicated to one of …

How to loose fat by lifting more

It is scientifically proven that there is no training regimen, lifting method, or tool that will change the shape of a muscle. Our genetics determine the shape and size of our muscles. Some of us are round, squared, plump, thin. But who’s to blame? Your parents, not your coach. DIET: Most of us are concerned about our body fat and …

Week 5 of our RX PLUS Strength Cycle is here!

Week 5 of our RX PLUS Strength Cycle is here! We fought through three weeks of adjustmentivitis, mental strugglenization, and went through a week of “deload” (“really Coach? Deload my ass” – verbatim from one of our athletes) and are ready to go into phase-ii of our beloved fall program.Phase-ii looks similar in that we are focusing on strength and …

Weightlifter.CrossFitter.Booze & Muscle

According to research studies, it is found that alcohol consumption on a day of training is actually more harmful than alcohol consumption on a rest day. Why? Because alcohol consumption has a negative effect on protein synthesis (protein production and reconstruction), reducing the rate by nearly 40%! Alcohol disrupts your sleep: It increases your deep sleep and decreases your REM; …

Week 6 of our Rx Plus take over.

Week 6 of our Rx Plus take over and it’s now time to say “WE ARE TRAINING!” Most of our athletes participating regularly in the program are experiencing positive adaptation and will now begin to see improvements across the board. The first 5 weeks of training were, from our point of view, getting the body ready for training. Athletes are …

Body Composition – phase 1

To help our members realize their goals, we are starting a weekly series devoted to achieving your ideal body composition. While body composition has long been linked to a more aesthetic form of fitness, it is possible to achieve an athletic body composition without losing strength and while training for CrossFit. Each article will delve into steps that will help …

Week 5 of our Rx Plus take over

We have reached our final week for our current strength cycle (Backsquat and Bench), and will be testing today and tomorrow! Give full effort and remember, this is only the first test of a major 4 month cycle, so if your numbers aren’t great, no big deal…Just have to keep at it, trust in the system. Our barbell cycle begins …