Are You Skipping?

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Last night I went out my front door to take my 12 year old puppy to the yard. After a hot day, the air had cooled, a nice breeze was blowing and I stood there watching as my sweet yellow lab sniffed around. She was clearly enjoying the evening .  All around the yard lightening bugs were flashing. It took me back to when I was a little kid, thrilled by summer vacation and being up past my usual bedtime. I recalled running around our yard with my brother catching lightening bugs, letting them crawl around on my hand until…

Conquering Hydration!

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Well, it’s that time of year again. Summer in Missouri. It’s hot, it’s humid, and you are sweating WAY more than usual. We preach hydration throughout the entire year for its plentiful benefits to health and wellness however are you drinking enough to make up for all the extra fluid that is lost this time of year? Under normal circumstances 8 glasses of water a day is good to meet the needs of everyday bodily function. However, we are not under normal circumstances. We train with maximum intensity, in the heat, no ac, multiple times a week. The best way…

“Suffering & Mental Toughness” By Brian Chontosh

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Major Brian Chontosh is a retired US Marine Corps Officer who is an overall badass.  With his credentials and honors in the field, he is also a CFL1 staff member and has one hell of a mindset of suffering and mental toughness. This is a series he wrote on mental toughness via his Instagram account (@tosh.crookedbutterly) check it out below, then go give him a follow for any other great content he may post in the future. We personally love the message he delivers here, enjoy: Suffering & Mental Toughness (part 1) ... My vocabulary safeguards a few words for…

How To Read Tempos (@WTF?)

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"Tempo? Like in Middle School music class?" Kind of, but more in terms of movement. Tempo is the rate or speed of motion of the movement that we are working on that day. While in class and working on squats, you may hear your coach say, "take 3 seconds to travel to the bottom of the squat, hold the bottom for 2 seconds, stand up as fast as possible and hold the top of the squat for 2 seconds before starting on the next rep.  That's a movement tempo! We use Tempos to build foundations and groove strong movement patterns. If…

Trainers Tip Thursday: Thruster Warm Up

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Thrusters...you either love em or hate em! Personally I'm a fan and I attribute a lot of that to mobility. Flexibility in the ankles, wrists, triceps and lats can make drastic differences to your ability to move well during Thrusters. The ankles are huge difference makers in the ability to stay upright in the front squat. Your wrists, triceps, lays and T-spine determine how high and stable your front rack will be. Practice these mobility drills before your next thruster workout and dominate! 1. T-spine Extension + Smashing on Foam Roller 2. Lat Smash on Kettlebell 3. Tricep Smash on…

CrossFit vs. Big Soda

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CrossFit revolutionized the fitness industry and changed it for the better. It came from a simple observation that most of the world was working out incorrectly with no carry over into everyday life, and from a desire to fight off chronic disease such as obesity and type 2 diabetes. I believe CrossFit has been focused on global wellness from the very beginning and 100% what attached me to the program and lead me to deciding this was the career path for me. Nothing has really changed, CrossFit HQ is still on the bend to change the worlds perception on health, wellness…

Trainers Tip: Half Kneeling Arnold Press

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Here is another awesome unilateral exercise (only working 1 limb at a time). The Half Kneeling Arnold Press challenges your core stability and balance as well as shoulder stability and movement patterns. Aim for control and for each rep to feel the same! If you add this movement into your own training, I would do 3-5 sets of 6-8 reps on each arm. https://www.youtube.com/watch?v=CtRfD0C5-2A

Why You Should Crush The Can And Quit Soda

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Do you call it Soda or Pop? Doesn't matter you should stop drinking it! We have all heard it by now. Soda is bad for you. However, it still holds a strong grip on to the lives of so many. We get it, its a sweet treat, you get a nice jolt of energy, and the fizzy sensation is just what you need to get you through the day. It may be nice in the moment, but the longer you feed the addiction, the worse the effects are and the harder it is to shake. Maybe you have one a…

Partner Up! Considerations For Partner Comps

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  With springtime and warmer air come opportunities to throw down in local competitions. Whether you've competed or not, consider a team event. Competition with a buddy can take a little pressure off the day. Give you someone to bounce ideas off of, lean on and learn with. The biggest benefit is that working with a partner is just plain fun! There are just a few considerations when considering a Partner competition. Choose your partner wisely. Whether you choose someone similar to you, someone who is strong in our weak areas or just your buddy, be sure that your partner…

Trainers Tip Thursday: Lunging!

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Even though we all have different goals, we can all benefit from some good ole lunges. Whether you want to increase the weight on your back squat or make sure the glutes are in prime shape for summer, you'll want to pay attention! We will be seeing a lot of single leg work in coming weeks to help off set movement imbalances within the hip. Be sure to practice and don't miss these training days! https://www.youtube.com/watch?v=P01CAMD5e5A