News and WODS

Positive Lifting!

Have you ever heard someone say to his training partner 'get your mind right' before a set? That's what I mean by having a certain mindset. I think it is safe to say that weightlifters have a certain mind-set when they are training in the gym. For example, ever see...

Ankle Mobility: How and Why you Need to Improve Yours Today

Imagine a bridge without stable pillars. It can hardly hold itself, and will collapse when burdened with weight. It’s the same with your ankles. How can your body squat heavy weights if your supporting limbs aren’t able to keep it safe? Think about all the movements...

Cilantro Lime Quinoa

Todays dish is a healthy side that goes great with chicken, fish or beef.  It can be served hot or cold, or substituted for rice with any of your favorite Mexica dishes. Ingredients: 2 cups vegetable broth 1 cup quinoa (drained and rinsed) 1 clove garlic (minced) 2...

11 Best CrossFit Jump Ropes

When your workout starts to get stale, jumping rope is the perfect way to switch things up. It's a great cardio workout that increases cardiovascular health, footwork, and overall endurance. It's an easy way to torch massive amounts of calories. But we love it most...

Flex Those Flexors: 3 Steps To Powerful Hips

I like to think of myself as a powerful, modern Highland warrior, or maybe a Viking. Had I been born 1,100 years ago I would have leapt first off the longboat to battle hundreds of enemies with a giant axe, or so the fantasy goes. But, it didn't take strength coach...

Masters Athlete and the Mudslide Miracle

Berkeley “Augie” Johnson, 56, isn’t sure why he woke up at 2:30 a.m. on Tuesday, Jan. 9. The Santa Barbara, California, resident’s house was under voluntary evacuation because of a mudslide threat. The order was mandatory evacuation during the December wildfires—the...

Blueberry Breakfast Bars

Blueberry protein bars are a great meal prep item to add into your routine.  They take about 30 minutes to make, and are great for breakfast or a mid day snack. Bar Ingredients: 2 cups old fashioned oats 1 cup slivered almonds 3.5 tablespoons agave...

33 Resistance Band Exercises You Can Do Literally Anywhere

Rock out with the band! Resistance bands are a great addition to any strength training routine or rehabilitation program and come in a variety of sizes, lengths, and strengths.  This portable exercise equipment is also easily stored, making it perfect for home use,...

Finding the Inner Athlete

Kathy Aldridge, 45, still remembers that moment in ninth-grade P.E. when the teacher weighed and measured everyone in front of the whole class. At age 15, Aldridge was 5 foot 9 and 150 lb. “I thought I was obese,” Aldridge said, “because all my friends were like these...

21 Best Ways to Prevent and Cure Sore Muscles

Your muscles make every pull up, press, jump, crunch, run, squat, and curl possible. But after a brutal workout, taking a single step can feel like the greatest form of punishment. That's because vigorous exercise causes small tears in muscle fibers, leading to an...

Skirt Steak & Arugula Salad

Ingredients: 2-3 pound skirt steak (plan on roughly half pound per person) Marinade meat for up to 12 hours Steak Marinade: 1 tablespoon olive oil 6 garlic cloves minced 2 shallots chopped 1 teaspoon Worcestershire sauce 2 tablespoons of balsamic vinegar The juice of...

The Beginner’s Guide to Whole30

If you’re looking for a plan that will get your ass into gear in the beginning of the year... Here’s what we’ll be attempting doing: the Whole30 program. What’s the Whole30? Whole30 is a 30-day (duh) clean-eating plan designed to clean up your eating habits by cutting...

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