Coach's Blog

It Doesn’t Matter Whether You Win or Lose

by Michael Plank "It doesn't matter whether you win or lose, it's how you play the game." Most of the time when we say that, we're trying to comfort a kid who's sad about the playground kickball game - something that doesn't matter, right? But what happens when...

Test Your Sources

by Aimee Wojtowecz You probably follow some social media influencers. On Facebook, Instagram or Tik Tok, there are countless people out there providing massive amounts of information; more information than any generation has ever had instant access to. Sometimes...

The Hidden Benefit of Masked Training

by Michael Plank Look, nobody gets excited about breathing heavy in a mask. When we first started masked training was when we first were permitted by the state to resume training indoors. As vaccine availability grew, we went to a policy where masks were optional for...

Meal Prep in 5 Easy Steps!

by Aimee Wojtowecz You know that being successful with your nutrition goals takes some planning and preparation but it often feels overwhelming to start. Here are 5 easy steps to start implementing some planning and preparation in your life! 1. Start with a plan Being...

Clear Your Head FAST

by Michael Plank If you've done CrossFit long enough, you've found moments where your mind works against you. You get panicky as you get out of breath. You despair as you think about how much of the workout is left. You are sure that you're going to fail the lift...

What if I fail??

by Michael Plank We are right in the middle of our 3-week Level Method Assessment cycle at our gym. This is a fantastic tool we use to check in on our fitness and see some measurable results to our training. Every time we do an assessment though, someone asks “What if...

The War on Fat

by Aimee Wojtowecz What causes more fear in the American language than the word FAT, that often misunderstood macronutrient? In the late 1970s, America’s fear of fat really took off. It started when senator George McGovern called a congressional hearing to discuss the...

Why “Bright Spots” Matter

by Michael Plank We do a thing in our private members' group each week that we call Bright Spot Fridays. It's an invitation to share "bright spots" - or highlights - from the week. People talk about new achievements they're proud of, or about going to dinner with...

Protein 101

by Aimee Wojtowecz This is part 2 of our intro to macronutrients series and this week we’re here to talk about protein. Everyone agrees we need “enough” protein, but what does that even mean?  First let’s talk about what protein is. Protein is considered an essential...

Go Slow to Go Fast

by Michael Plank Yesterday we wrapped up a 4-week Upper Body Push strength cycle. We spent this month working on barbell strict presses and yesterday we had the option of going for a new Personal Record or trying to level up in the Upper Body Push category on the...

It Doesn’t Matter Whether You Win or Lose

by Michael Plank "It doesn't matter whether you win or lose, it's how you play the game." Most of the time when we say that, we're trying to comfort a kid who's sad about the playground kickball game - something that doesn't matter, right? But what happens when...

Test Your Sources

by Aimee Wojtowecz You probably follow some social media influencers. On Facebook, Instagram or Tik Tok, there are countless people out there providing massive amounts of information; more information than any generation has ever had instant access to. Sometimes...

Meal Prep in 5 Easy Steps!

by Aimee Wojtowecz You know that being successful with your nutrition goals takes some planning and preparation but it often feels overwhelming to start. Here are 5 easy steps to start implementing some planning and preparation in your life! 1. Start with a plan Being...

Clear Your Head FAST

by Michael Plank If you've done CrossFit long enough, you've found moments where your mind works against you. You get panicky as you get out of breath. You despair as you think about how much of the workout is left. You are sure that you're going to fail the lift...

What if I fail??

by Michael Plank We are right in the middle of our 3-week Level Method Assessment cycle at our gym. This is a fantastic tool we use to check in on our fitness and see some measurable results to our training. Every time we do an assessment though, someone asks “What if...

The War on Fat

by Aimee Wojtowecz What causes more fear in the American language than the word FAT, that often misunderstood macronutrient? In the late 1970s, America’s fear of fat really took off. It started when senator George McGovern called a congressional hearing to discuss the...

Why “Bright Spots” Matter

by Michael Plank We do a thing in our private members' group each week that we call Bright Spot Fridays. It's an invitation to share "bright spots" - or highlights - from the week. People talk about new achievements they're proud of, or about going to dinner with...

Protein 101

by Aimee Wojtowecz This is part 2 of our intro to macronutrients series and this week we’re here to talk about protein. Everyone agrees we need “enough” protein, but what does that even mean?  First let’s talk about what protein is. Protein is considered an essential...

Go Slow to Go Fast

by Michael Plank Yesterday we wrapped up a 4-week Upper Body Push strength cycle. We spent this month working on barbell strict presses and yesterday we had the option of going for a new Personal Record or trying to level up in the Upper Body Push category on the...