December 2018

Balancing running and CrossFit


We live in Central Florida, which means we either know someone or are someone who chooses running as their main sport. If you have ever trained for long races you probably had the feeling of "I need to do more". It turns into countless miles and a large amount of time spent in your running [...]

Balancing running and CrossFit2018-12-11T13:38:28+00:00

A proper Warm-Up


Every workout should have a warm-up prior to it. Regardless of type of workout, duration or age of athlete. A good warm-up will benefit your mind as much as it benefits your body. But what does a proper warm-up look like? The way you start your workout depends on what your workout is. There are [...]

A proper Warm-Up2018-12-02T10:53:04+00:00

November 2018

A long term commitment


In the age of "6-pack abs in 60 days", Netflix and Amazon Prime, we've grown accustomed to receive instant gratification. If you don't text someone back in 10 minutes, something might be wrong. Not that long ago we used to send pigeons as text carries. REAL pigeons. Anyway, we assume most things can be achieved [...]

A long term commitment2018-11-27T12:47:31+00:00

The “I’m too busy” excuse


We have all used this excuse. Being a coach, I hear it from many people almost on a daily basis. Because my job, and life really, revolve around fitness, these excuses usually refer to working out, nutrition, recovery or committing to something. But what does "I'm too busy" really mean? And why do we use [...]

The “I’m too busy” excuse2018-11-20T12:17:01+00:00

Eating well during the holiday season


Here it is, that time of the year. Most people love the holiday season. A time to gather with family, be thankful for what we have, give back to those in need and, of course... receive gifts! But it is also a time where people tend to slack off on their diet and workout routine. [...]

Eating well during the holiday season2018-11-13T11:31:23+00:00

Arturo Ayala: Athlete Feature


ATHLETE FEATURE Arturo Ayala is the definition of perseverance and NO EXCUSES. Due to an undiagnosed heart defect that has been around since birth, Arturo suffered a mild stroke back in March. 5 months later, after open heart surgery and extensive rehab, he is back to doing what he loves... CrossFit. Through the diagnoses process, [...]

Arturo Ayala: Athlete Feature2018-11-02T07:56:43+00:00

October 2018

Hinge vs Squat


Arguably the two most essential movements a human being can do, the hinge and the squat often get misunderstood. It is not uncommon to see people squatting when they should hinge and vice versa. In CrossFit, many exercises are built upon these two movement patterns. Even though they are simple movements, many people have trouble [...]

Hinge vs Squat2018-10-30T12:56:39+00:00

How to optimize recovery


As we have discussed in previous posts, recovery is just as important as training. During training we give our bodies stimulus it needs to grow and strengthen itself. During recovery is when it happens. But there is some misconception about recovery. Taking a day off from training because work was stressful and you are tired [...]

How to optimize recovery2018-10-23T12:30:53+00:00

Nutrition while traveling


A few weeks ago, I posted an article about 'Training while traveling'. Well, that's just part of what a fitness lifestyle engulfs. Having a proper nutrition while traveling can prove itself to be even more of a challenge than exercising while away. Again, we receive a lot of tourists at our gym and many of [...]

Nutrition while traveling2018-10-16T13:02:23+00:00

Isolation movements in CrossFit


CrossFit is synonymous with "Constantly varied functional movements performed at a high intensity". Funtional movements are related to total body exercises, because in life there are very limited occasions in which you will perform an isolation movement. Think about curls, when do you perform a nice, strict, elbows-tight, bicep-only driven curl? Or any other isolation [...]

Isolation movements in CrossFit2018-10-09T12:08:02+00:00