World Class Fitness in 100 words

World Class Fitness in 100 words

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“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
– Coach Greg Glassman, CrossFitFounder and CEO (Courtesy of CrossFit Inc.)


These are Coach Glassman’s world class fitness in 100 words.  This is Crossfit!  We constantly vary the load, time domain, routine and then come back to repeat it later to see how our fitness has progressed!  This is what makes Crossfit challenging, exciting, and what makes us cheer each other on in each WOD!  These are also the guidelines for how to fuel our bodies to keep ourselves going.   Everything is considered Crossfit!  The sports you do outside of the gym, the hike you do with your friends and family on the weekend, the surfing you do at the coast, the basketball you play with your friends.  It’s all good!


You may have noticed lately that your coaches are talking a lot more about technique 😉 Lately we’ve had you turn away from the mirrors so you cannot watch yourselves doing your deadlifts, good mornings, etc.  This is ideal for keeping your neck neutral, back neutral and avoid cranking your neck when you lift.  We can’t help but watch ourselves when there is a mirror in front of us!  Most Crossfit gyms do not have mirrors, we only have mirrors because we are housed in a karate dojo where students need to watch themselves, follow along with their instructors and their instructors can see everyone.  When we’ve done this we’ve seen a huge improvement in everyones technique!  So exciting!

As you know, we are sticklers for full range of motion.  Whether it’s push ups (you’ve heard us say it over and over: chest to the ground, full extention at the top meaning no bend in the elbow, elbows in!) squats (hip crease below knee, chest up, back flat, knees out, open hip at the top!) or any of the oly lifts (full open hip at the finish, active shoulders, neutral back!) though we are not a “no rep” crossfit box we will remind you that you are only cheating yourself and could potentially lead to injury when you are not completing the full movement.  Since we go over each movement before the WOD we are definitely seeing everyone working very hard to get that full range of motion!  So proud!  Keep up the good work, athletes!

Lastly, Whole 30 is officially over!  Did you do the Whole 30?  Did you ever feel that Tiger Blood?  Some of you may have and some of you may not.  It varies on each athlete and what your diet before the Whole 30 looked like.  It will also vary each time you do a month of clean eating!  Interested?  We will do the Whole 3o as a group again come spring!  Until then, what thing or things have you changed about the way you put together your meals since doing the Whole 30?  Have you tried to completely avoid certain food?  Did you notice any changes in how your body felt, your skin looked, your energy level while reintroducing food that you have avoided for the past 30 days.  Both Coach Chris and I have posted the way to reintroduce food back into your diet because doing it all at once with a pint of beer will mess you up!  Just kidding, the reality of it is that you will have no idea if you are affected by sugar, dairy, wheat, legumes if you eat everything all at once!  Want to know more?  Ask your coaches!  Ask your fellow athletes!  We have a wide range of knowledge here 😉

Keep moving!