News and WODS

What Happens to Your Body When You Skip the Gym?

No matter how dedicated you are to fitness, sooner or later, it’s going to happen: You’re going to skip a workout… and another… and another. Maybe you can blame a vacation, a mile-high pile of paperwork at the office or just your run-of-the-mill funk. Whatever the...

10 Benefits of Deadlifts You Probably Never Knew

The Deadlift. It is the quintessential weightlifting exercise. According to David Robson, a bodybuilder, personal trainer and contributor to Bodybuilding.com, “In my experience as an athlete, and based on the results witnessed by many of my personal training clients,...

ANKLE MOBILITY: WHY IT’S IMPORTANT AND HOW TO IMPROVE IT

When we think of mobility in CrossFit, we usually focus on our shoulders, traps, IT band, quadriceps—pretty much the entire posterior chain (which includes the glutes, hamstrings, posterior deltoids, and more). But what about the ankles? You might scoff at the notion...

STRAWBERRY WHEY PROTEIN RECIPES TO RULE THEM ALL

Get your sweets fix and some added protein with these delicious recipes using our SFH FUELStrawberry Whey Protein. This perfect anytime protein is not only great to mix with your favorite beverage, but also makes a great addition to a variety of recipes. Protein...

Childs Play

When my daughter, Rosemary, lost interest in soccer at age 8, I signed her up for the swim team. “She loves the water,” I reasoned. “This will be a perfect sport for her.” Rosemary practiced twice a week on and off for two years. Whenever I asked her about competing...

Four Podcasts You Must Listen To

Here are four CrossFit-friendly podcasts you don’t want to miss! Podcasts are all the rage, and there are a handful of people who are putting together some great content for us all to enjoy as a result. In the strength-and-conditioning world, there are a few...

The Importance of Benchmark WODs and Tracking Your Progress in Crossfit

Why you should track your progress, lifts, times, runs and numbers and which are the essential metrics for EVERY Crossfitter. The simple answer is that you should track all your progress. Every lift, workout, time, improvement, etc should be recorded because this will...

Protein-Packed Cookie Dough Bites

This weeks recipe is great for satisfying those sugar cravings and its packed with protein! Ingredients: 1 can chickpeas, drained and rinsed 1/8 cup rolled oats 3 TBSP smooth peanut butter/almond butter dash of cinnamon 1 tsp vanilla extract 2 scoops vanilla protein...

A Membership for Mental Health

BY AMY KIEVIT I struggled with the decision of whether to attach my name to this piece or leave it anonymous. On the one hand, I consider myself a supporter of the End the Stigma campaign, which aims to change perspectives on mental health through open discussion of...

Ladies! You’re Invited to a Free Ladies Night!

LADIES 80’s NIGHT at WCSC! THIS IS A FREE FITNESS CLASS FOR LADIES ONLY! Coach Marcie will lead a bootcamp style workout (cardio based with body weight to lightweight movements, no barbells, possibly a few jazzercise movements). This month it’s 80’s night at...

Small Changes; Big Results!

I’ll admit it, getting to the gym is hard. All I have to do most days is walk out of my office and I am in the gym. I love fitness, and I love the way I feel when I am consistent with fitness, but sometimes life gets in the way. The key here is when you fall off the...

Crockpot General Tso’s Chicken

This sweet and savory chicken is a quick and easy crockpot wonder!  This meal can even be pre-made on your meal prep day, and thrown in the freezer until you’re ready to put it in the crock pot. Ingredients: 1 lb boneless-skinless chicken breast (cut into 1 inch...

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