News and WODS

Paleo Chocolate Chip Cookies

Ingredients:  1 cup creamy almond butter 1 cup coconut sugar 1 large egg 1 tsp baking soda ¾ cup chopped dark chocolate divided Directions: Preheat oven to 350ºF. Line two baking sheets with parchment paper. In a large bowl, add almond butter, sugar, egg and baking...

Immediately Improve Your Handstand Walk

Event 11 of the 2016 CrossFit Games included a walk to the finish line. Specifically, a handstand walk to the finish line.  The event consisted of a 280 foot handstand walk for time. Though handstand walks have been a staple at the Regional and Games level since 2014,...

If My Form Is So Good, How Come I’m Not Seeing Results?

It’s the start of 2019. I’ve found a new fitness class I love. I’m going all the time and I’m killing it. My body is changing. Know the feeling? It’s a great one. Now it’s late February. I’m still going to that class. My form has improved, I know the moves, and I feel...

Paleo Garlic “Noodles”

Noodles 1 large cooked spaghetti squash, shredded after cooking 1/2 medium zucchini - cut using a veggie spiraler or very thinly sliced 1/2 large carrot - cut using a veggie spiraler or very thinly sliced 1 small red bell pepper, minced 1/2 cup fresh cilantro, chopped...

Todays Hero WOD – Glen

Today we honor former U.S. Navy Seal Glen Doherty, 42, of Winchester, MA.  Glen was assigned to a State Department security detail in Benghazi, Libya, and died in an attack on a U.S. consulate on September 11, 2012.  He is survived by his parents, Ben and Barbara,...

Dumbbell Snatch Exercise Guide

The dumbbell snatch is a total body exercise that can be beneficial for increasing total body power, strength, and metabolic endurance. Many strength and fitness athletes will find that training the dumbbell snatch (either for heavier power/strength training or for...

Tips for Working Out in the Summer Heat

Beat the heat and hit your workout hard with these summertime tips. Warmer, sunny days are finally here, but after exercising in cooler Spring temps, hot and humid 80-degree days can feel overwhelming. Running, biking, hiking, even walking feels harder in the heat, so...

BOX SQUATS

Box squatting is a safer—and some say more effective—way to exercise your hips, glutes, and upper hamstrings. Box squatting has been around since the days of the original Westside Barbell Club (Culver City, CA), when Pat Casey became the first man to squat 800 pounds....

Crossfit Conditioning – Building a Powerful Aerobic Engine

Crossfit is a difficult sport to build a program for. There are so many aspects of Crossfit conditioning that must be considered. It is not so different to team sports where there are multiple components required to perform. One thing I believe needs to be addressed...

Improving Your Toes-to-Bar

Toes-to-bar is a full-body gymnastics movement that puts in the core, lats, and hip flexors in motion. Kipping this movement takes strength and flexibility, and it can be a vexing movement to get into the right rhythm. First, strengthen and stretch… 1. Hollow...

Pineapple Ginger Chicken

Ingredients 2 tbsp olive oil extra virgin 4 chicken breasts 1 tbsp dried parsley salt & pepper 1/2 cup water 1/2 cup coconut aminos 1 cup fresh pineapple diced 5 dates pitted 1 to 1 1/4 inchs of ginger 1 cup fresh pineapple, diced fresh parsley for garnish...

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