Category: Coach Blog

Are you slow?

Are you slow? Do you hate Helen because the kettlebell swings are easy but the 400s wipe you out? Then boy do I have the thing for you! It’s our running program every Thursday over the summer. As you all know by now, we’re working on bringing our mile times down over the summer. We […]

Dear CrossFit

Dear CrossFit, We’ve known each other for 5 years. When we first met I was so intrigued by you, confused by you and quickly fell in love with you. I had never met anyone like you. You challenged me in ways that i have never been challenged before. You are full of surprises and complexity. […]

Get Your Goalz On!

“If you want to accomplish the goals of your life, you have to begin with the spirit” – Oprah I’ll be honest, I might have started this post with Oprah because I was browsing through her yearly Favorite Things List but she really captures the why behind goal setting!  If you aren’t an Oprah fan […]

Gratitude Helps Your Attitude

My beautiful four-year-old daughter came from the factory full of glitter and laughter, but she is 4. Sometimes she gets pretty upset (weeping, teeth gnashing, etc.), about silly things. A little setback to her plans (Daddy said no) can really throw her for a loop. So, we have a new saying at our house, “Gratitude […]

The Burgener Warm Up

Coach Mike Burgener, former Marine and school teacher, has been coaching olympic weightlifting for over 40 years. He currently resides in California where he runs a training facility and CrossFit affiliate out his home garage. He travels world teaching Olympic Weightlifting to athletes and coaches as the subject matter expert for the CrossFit Weightlifting Seminar. […]

Insider advice to fellow hardgainers – Coach Brandon

As an ectomorph in a previous life, nothing is more frustrating to me than hearing someone say they can’t gain weight. First of all, I’m not going to let you say can’t. My canned response to the complaint is a simple, “You’re not eating enough.” To which I nearly always get the reply, “But I’m […]

Eat ALL of the Calories! – Coach Brandon

The latest trend in diets for CrossFitters is macro based diets. So what in the world are macros? Do you even IIFYM, bro? Macro based diets go by a lot of different names. You’ve seen the Zone, Weight Watchers, IIFYM (If It Fits Your Macros), flexible dieting, and more. All of these plans base their […]

Carbohydrate Timing for Higher Performance – Coach Brandon

Last time we talked about some very general basic nutritional guidelines for the average newbie who is looking to lose a little weight and feel better throughout the day. You can find that post here. If you aren’t doing the basics, refer back and get on board. The biggest mistake a lot of athletes make […]