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Today's WoD

  • Friday 080114

    1. Shoulder Press – 2RM

    2. EMOM 15 
    5 Over the bar burpees 
    1 Snatch, 185/125

Blog

  • 080114 – FIRE IT UP!

    Hey, this is the beginning of the final month for the summer. Crazy as that sounds it’s true. As a parent all I can think about is that school is starting again soon and normalcy shall return to the land. Sounds a bit dramatic doesn’t it? The strength challenge is wrapping up this weekend with […]

  • Are Sit Ups Bad For Your Back?

    The video above is from a leader in backs and biomechanics, Dr. Stuart M. McGill.  I first read about Dr. McGill’s work a few years ago and was awakened to it again last month at a movement seminar called The Movement Fix.  Are sit-ups or any movement that put’s your lower back through repeated repetitions of extension and flexion really […]

  • The Problem With “Protein” Foods

    Usually when I’m talking about protein foods, I mean foods like chicken, beef, eggs, and other foods whose primary macronutrient is protein. But this time, I’m talking about the other “protein” foods. The Cheerios Protein and high protein bread. This trend of adding protein to all sorts of food should be great news, right? I […]

  • Buffalo Wings Are Really Old

    Welcome to my inaugural blog post! Every Tuesday, I’ll be providing updates on what’s happening post-WOD in the gym and today I’ve got two great save-the-dates to share. First, though, did you know that in 2014, Buffalo Wings will turn 50? According to this entry in Mental Floss, they were invented in 1964 at the […]

  • Get Dunked! 8/1 & 8/2

    You still have a few days to sign up for a 15 minute spot to have your body composition tested. Keith will be here on Friday evening and Saturday morning. The list is already getting full but he is willing to stay longer if there is a demand.  Click here to see what times are […]

  • 072514 – FIRE IT UP FRIDAY!

    Here we are everyone! It’s another Friday and tonight is the In-House Throwdown! So Fire It Up! I am looking forward to seeing everyone since I have been away for the last week. Remember that afterwards we will order in some Soul Fire BBQ and bring whatever you would like to drink. This time away […]

  • Have you met Lindsay? and Dodgeball?

    Hey CFB!  Hope you’re all getting pumped for the Throwdown tomorrow night.  It’s been a solid week of training and it’ll be fun to see where everyone stands.  Also, props to those who gave CrossFit Dodgeball a go on Monday.  That was a lot of fun to coach.  If you’d be interested in a CFB […]

  • Why You “Need” 3 Servings of Dairy For Strong Bones

    Raise your hand if you haven’t heard at some point in your life that you need 3 servings of dairy (or low fat dairy) to maintain strong bones. Let me guess, no hands. Now, milk is a pretty decent food. It has calcium and is fortified with vitamin D, both of which are good for your […]

  • 071814 – Fire It Up Friday!

    It’s a great morning here in Ol’ Latrobe while getting away with the family for a few days. We have been spending time relaxing, hitting the parks for the kids, and reuniting with family that we haven’t seen for some time. Getting away is good for recharging the batteries so we can hit it hard […]

  • Bay States Summer Games Recap

    First and foremost I am very proud of all my lifters. Everyone trained hard, showed up Sunday and gave 110%. Sharon walked away from the platform elated having not only achieving meet PR’s but lifetime PR’s on both lifts. She also went 6 for 6 successful lifts. Overall she increased her total by 6kg. Sharon […]