All of our coaches have a wealth of knowledge underneath their fun spirited, muscly bodies and they are willing to share it with us. Welcome to Sarah’s Somethin’ Somethin’. Thanks Sarah! We look forward to hearing more on nutrition and training from her in the future. Sarah’s Somethin’ Somethin’       I was rounding up “the troops” one time to start a nutrition challenge.  These challenges are always a good time and as I had already gotten one person to sign up, I inquired about their friend. The response I had received was along the lines of, “look at them- clearly, they are doing great on their own. They don’t need this… I need this”…  Hopefully, by now, we can all agree that the scale is a big liar in the terms of optimal/”goal” weight.  So let’s make “goals” less complicated and more black and white.  What most of...Read more

CrossFit at 9am and 10am.  Like I said earlier, we did the Sevens last week.  We do the Light Sevens this week – and just because it’s lighter, doesn’t mean it’s easier. Workout the Day 7 RFT 7 Handstand Pushups 7 Thrusters 95/65 7 Toes to Bar 7 Deadlift 185/115 7 Burpee 7 Kettlebell Swing 53/35 7 PullupsRead more

A few weeks ago, I picked up couple of tips for taking long term care of the back.  I’ve noticed as my son get taller, I appear to be getting shorter.  On a good day, I’m 5’6″ and maybe, if I squint, a half.  When I started CrossFit, I was (a smidge) over 5’7″.  I have been relatively healthy over the years, but it might be possible that all the loading as actually made me shorter.  And I don’t have much more to give. I have been trying to take the pressure off my spine by doing two simple drills:  hanging from the bar or stretching on the GHD.  Quite simply, I will hang from the pull up bar for a total of 2 minutes following a session.  Or, I hop on the GHD, lie face down and just hang out for 2 minutes.  This lets my spine decompress after...Read more

Workout of the Day 21-18-15-12-9-6-3 Pullups Box Jumps 24/20 Before every round, including the first, perform an Overhead Walking Lunge down and back, with a 45/25 plateRead more

If you head to Youtube and search CrossFit Snatch All Blacks, you will see a series of videos in which Coach Burgener breaks down the lift for a New Zealand Rugby player.   Starting Wednesday, we will begin a new weekly Snatch progression.  The session will last 20 minutes – the first 10 to warm up to a working weight, then 5 sets of 2 every 2 minutes.  These 2 should be performed consecutively – they can be touch and go or 1 and dumps.  Starting weight will be 60-65% of 1RM.  For the first week, use any style you like to receive the bar.  We may change this up over the progression.  Like most progressions, we will try to add more weight each week, over an 8 week period.  So, being week 1, warm up to something heavy, but it should be manageable. 5:30am classes on Wednesday start…uh…on Wednesday....Read more