In every class at 306, you will hear a coach talk about movement patterns. How to move safely, effectively and efficiently through range of motion for a particular movement. As the points are listed there, is a hierarchy. First, we need to make sure you move safely. You can’t keep coming in to train if you are hurt. Second is effectively. You need to be effective in reaching a given standard (hip crease the knee in bottom of a squat for example) so you can repeat your efforts in the future and see progress. Then we want to improve the efficiency of our movement so we can do it faster, longer, further, etc; depending on the desired outcome.

I wanted to make a real quick blog post about my friend Shelley. Shelley came to me with a specific goal a couple of months ago. She knew what she wanted to accomplish and she had set herself a timeline to achieve it by. From the very start of her journey towards her goal, she was set up for success.

You start Crossfit on a journey to get more healthy. You start training three times a week. You start watching what you eat. You start sleeping better. The number on the scale is getting smaller and smaller. Your waist line is getting smaller and smaller. You’re killing it! You are encouraged to be able to see your progress in those numbers each day. Life is good. One day after a workout you step on the scale and the number didn’t change. You go back to the gym the next day and train some more. The number staring you in the face on the scale still didn’t change. Over the course of a few days you start to get discouraged, motivation drops and you feel like what you are doing isn’t working.

You may have noticed myself and Coach Beau wearing a simplistically plain “smart watch” on our wrists over the past few months. I have noted it on at least two other member’s wrist as well. This simple little device is called a “WHOOP”. It’s essentially a really fancy version of a FitBit or Apple Watch without any smart watch features. It’s designed for one purpose. To track a whole bunch of biomarkers and it does that very well. I won’t get in to any of the details on what it does but if you’re interested, track down myself or Coach Beau at the gym and we’ll be happy to show you in detail…

Have you ever seen kids inside the gym at 306? Whether they are participating in a class or simply playing around before or after a class, they are almost always the most high energy people in the building. With this in mind, Coach Elaina will be offering a CrossFit Kids program at 306!

Happy summer everyone. It’s 32 degrees today (and I just checked the Weather Network that informs me it feels like 36 with the humidex). That’s warm! While you wont ever hear me complain about it because I know what the alternative is, it does present some potential problems when trying to function and train in it. I am by no means an expert and have sourced several different articles for this information. I am going to keep it concise and simple. I wanted to throw together a real quick blog on proper hydration during the heat.

First things first; if you haven’t read the last blog post on the website (“Midline Stabilization Part 1”), take a look back at that one and give it a quick read first. This post continues on where that one left off so it wont be nearly as effective without it…

I have a real “love/hate” relationship with the CrossFit Journal. If you aren’t familiar with it, it is a daily email newsletter sort of thing that is free for anyone to subscribe to for the “basic” emails. While they are often packed with a lot of good information on all things fitness, they also use a whole lot of really big words that simple people like me don’t always understand. The Journal recently put out a two part release expanding the meaning of “midline stabilization” and what exactly we are referring when we talk about “bracing the core”. Stay with me here, I’ll try to put it plainly for you (and me) to understand.

How did today’s wod go for you? It was a particularly painful one! In case you are reading this after the fact and need a reminder, our daily wod today was:

4 minutes ON, 90 seconds OFF x 6 Rounds

Before each of our classes at 306, I always try to talk about the “intent” of the workout. A big part of making sure we all have the most successful workout possible is understanding the intent and focus of it. Just because we are capable of of writing that “Rx” beside our name, doesn’t mean we should be.

If you were (“lucky enough to be”) in one of my classes on Friday of last week, you were fortunate enough to hear my talk on three words. Three words that are a recipe for longevity, improvement and success with your training at 306…

I originally posted this blog almost two years ago. With us being back in the gym after a few month hiatus, I figured it was worth another read. While a lot of us were staying active with Zoom workouts from home, most of never had access to a pull up bar or rig so were all maybe a little behind; or shall I say “under” the bar (Dad joke! Geez i crack myself up.). With some new members in the gym, and more coming in all the time, it bares repeating as a lot of other Crossfit movements are built off the fundamentals of a pull up. Give this one a quick read and if there’s something you think we want help with, reach out to a coach and set up a goal setting session!

Looking back, ever been in a situation where asking one simple question could have saved you a worlds worth of trouble? Ya. No, me neither haha.

Wow. It’s been a whole while since I have sat down to write one of these. First and foremost, let me say what a blessing it is to have people back in the gym. It was a long, lonely couple of months around 306 without people to converse and enjoy my day with. Thank you for coming back and thank you for supporting us throughout.