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As owners and Coaches it is often important to take a step back and ask ourselves, "How are we doing as coaches, leaders, & a constant positive source for the people that surrounds us?"

It is one of those times:)

Collectively as a coaching staff we have decided it's time to rebuild the foundation of some of the essential movements in CrossFit to ensure safety as our #1 priority followed by a close, 2nd Personal Growth & Progress....Ourselves included!!

Over the course of the next few weeks, even months, we will be focusing on "re introducing " best practices for many of the essential movements. There will be a lot of similar techniques taught along with some much improved techniques. We must be continuing to educating ourselves to offer the best possible value to our member ALL the time! We often must go backward to move forward.

I'm sure there will times of uncertainty & frustration. Just know that the entire basis for all the we do, is to best grow all of you each in your own way.

So let's Dive in!!

WEEK 1- Fundamentals of Kipping
*Proper hallow body & Superman(Arch Hold/Banana) - Floor
*How to transfer these proper mechanics on to the rig
*Building momentum while NOT losing "tight form"
*The Kip!
*Kipping Pull up Progression
*Knees 2 Elbow - achieving consecutive reps while keeping form in tact.
*Kipping on the Rings
*Toes to Bar- Partner Drill.. Back to Floor Work! Then apply what is learned up on the Rig


Our team is going to do our absolute best to give you all the tools necessary for success. However, it is up to YOU to use these tools and practice whenever possible.

Best to everyone! Have a Rock Star Week!!!

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How to Gain Muscle Doing CrossFit

I get asked questions like this several times a week, 

"I realize I have only been doing CrossFit for about 6 months, but I am trying to gain some weight and get stronger. I have been a hard gainer all my life. I have a high metabolism. How can I tailor the workouts to avoid the rowing, running, and jump rope, to add more muscle mass to my body?” 

My response to these types of questions are typically pretty similar to this. 

"Cardiovascular based movements like rowing, running, biking, and jump rope. For some mythical of a reason are associated with muscle loss, and decreasing muscle gains. This is not always the truth. In general long duration low intensity cardio is responsible for creating more Type 1 muscle fibers. Such as long and lean muscles, like marathon runners, and Iron Man participates. High intensity, short duration based training like CrossFit, will not yield the same effects, it will develop more Type 2 muscle fibers. It will not cause muscle loss, it will actually add muscle mass. 

I will advise my 2 biggest suggestions for those looking to add muscle mass,  

1) Nutrition- It is the hardest to follow, but always will pack the most results. You need to be eating for muscle mass, and eating about 1500-2000 more calories a day than what you are burning. Generally with exercise and your daily body functions, you burn around 3500-4500 calories a day for a male aged 20-30, depending on your activity level for that day. That means you need to be eating about 5000-6500 calories a day. You need quality of food, and not just any food. Lean meats and lots of them, healthily fats, and even more of these. Fruit, vegetables, and simple carbohydrates such as oatmeal, whole wheat breads, and pasta. To pack on the muscle, you MUST pack in the food. 

2) Develop a fitness/weightlifting base. If you are new to CrossFit and the Olympic Weightlifting world, what is going to benefit you for years and years, and for a total life of health and fitness. Is developing the best fitness base that you can.  Such as proper movement patterns, skills, techniques, and understanding how to correctly preform lifts. That will help you more 2 years from now, than what just lifting a bunch of weight now with little technique will. 

I know these might not be the answers you wanted to hear, but they are the honest truth.”

So bare down, eat a lot of almond butter, and stick to your training. Your desired results will follow.  

If you have not yet, please stop in and check us out a Free Trial Saturday 9am class.  

Here is the registration link to get set up for the Saturday Class. 

Please post your comments, and questions below, and we will respond. 

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What is fitness?

My favorite quote within CrossFit is from Rich Froning Jr, he said "God doesn't care about CrossFit". He is right. God doesn't care about CrossFit, but god does care about what CrossFit delivers to our members. 

I had the pleasure, and utter luck to experience yet another CrossFit competition. Let me tell you, that every single person in that room is lucky, they are truly gifted. They all have a full functioning brain, no disabilities, most are cancer free. None are in Iraq getting shot at, nobody is starving, nobody is wondering if they will ever take a drink of water again. Everyone there was lucky to be part of that.

So what? You might have finished last today in every workout. You might not have went UB on your wallballs. You might not have preformed how you wanted. But really at the end of the day, what does it matter? You are alive and in better health, and mental condition than 70% of the human population. Be thankful you can step foot onto that competition floor, that you have had the up bringing and the abilities to do so. 

I'm here to tell you what fitness really is. The deeper edge on why you push yourself mental and physically.  Why you wake up at 430am everyday ready to train or look forward to your class. Why that 1 hour of your day at the box is the best part of your day. It's all about a greater connection we strive for on a daily basis. Some will say its all for money and fame, but that motivation will only get you so far.  I hope the real reason, is about what I am calling fitness.

Fitness is how you handle your life. Fitness is spiritual, fitness is a room full of people who have never met and all becoming friends. Fitness is how hard you will push yourself. Fitness is a priority. Fitness is peace. Fitness is rewarding. Fitness is hard. Fitness makes you better. Fitness gives you confidence. Fitness allows you to encourage others. Fitness gives you courage. Fitness gives you accomplishments. Fitness improves your health. Fitness improves others around you. Fitness is humbling. Fitness is more powerful than you. Fitness is a goal. Fitness is a goal achieved. Fitness is energy. Fitness is life. Fitness is passion. Fitness is a culture. Fitness is you.

Fitness brings people together, for a journey of life and self improvement.  Fitness takes people out of their comfort zones and allows them to improve the lives of others. Fitness allows you to scream for someone you have never met to push harder. Fitness allows that person to listen to you, trust you, and push themselves and you harder.

 What's past all the barbells, bumpers plates, and kettlebells, is the greatest gift we can receive.  It's about a unity, the community that can only be found and discovered through fitness. Take away all the bars, and dumbbells, and all the fancy Rogue gear. Still exercise in a group, bring everyone together to compete and cheer, and you will always find the same cultural unity. The same inner connection, drive,  self-improvement, energy, and inner sprit, that every single person in that room shares. That is fitness. That's what makes CrossFit, CrossFit and us who we are. 

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How to Avoid being Sore after a Workout

Here are 5 simple tips for you to help avoid soreness on Sunday, or Monday this week.

1.) Drink plenty of water! Males should drink 1 gallon of water, and Females should drink 2 liters of water per day. This will help flush the lactic acid out of the muscles.

2.) Have a protein shake for breakfast, and immediately after your workout. Protein helps muscles recover faster. Whey or Beef Protein Powder Isolates work best, avoid any soy based protein powder.  

3.) Consume plenty of Omega 3 healthy fats. These are found in foods such as salmon, avocado, almonds, coconut oil, and grass-fed beef. Omega 3s can also be supplemented with liquid Fish Oil capsules. These healthily fats, help rid the body of inflammation and allow the recovery process in your muscles to happen at a faster rate. Per day you should be consuming 3,705mg of total fish oil, of that EPA should account for 2,204mg, while DHA accounts for 990mg.  

4.) Go for a 20 minute walk or run outside. Your body absorbes Vitamin D naturally from the sun and that will help your body recover, along with boosting your immune system, it will help increase blood circulation within your body and remove lactic acid from your muscles.  

5.) Stretch out. Simply do some of the stretches we showed you here on Saturday in the warm-up, or cool-down. It may be uncomfortable, but moving your body through different ranges of motion while sore, will allow you to feel better. Try to stretch out or move around for 15-20 minutes. If you would like to join our CrossFit M2 family, and get started with CrossFit, the first step is getting enrolled into our Beginners Course. Each of the sessions teaches you the techniques and skills required for CrossFit. Our Beginners Course starts the first Monday of each month. We would love the opportunity to teach you about CrossFit M2. 

To enroll into our upcoming Beginners Course visit this page on our website.. Beginners Course Registration

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