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 These cool cats are doing Row'd Royalty and they think you should to! Today is the start of the 4 week Row'd Royalty on-line indoor rowing competition. We have been competing in Row'd Royalty for the past 5 years! You can participate as an individual or on our team. Since we teach you all how to row properly our crew always finishes well every year. We've had quite a few top 10 individual finishers and our team has consistently finished in the top 15. Won't you join us this year? If you have an erg at home you can certainly row along with us! Can you believe that the Super Bowl is only 2 weeks away? To support your Super Bowl festivities I'm sharing some excellent healthier chicken wing options. This one is a favorite of John Elwell and he cooks them in his air fryer. Did you get one for Christmas and it's still in the box? Well, bust that thing out and throwdown on these Bufflao chicken wings from Simplyrecipes.com. Click on the image for the recipe. Enjoy! 
Want to have a better overhead squat? You've got to do MORE than the mobility we do in class. You have to dedicated 5-10 mins everyday to make yourself into a Supple Leopard. It takes mental strength to see and acknowledge our weaknesses. It takes character to be willing to put in the work. It takes humility to admit you have some technique flaws and it takes strength to be willing to work on those flaws. CrossFit is the SPORT of fitness. This means we are learning new skills and techniques all the time. It also means you can spend your entire CrossFit career honing and developing those skills and techniques. In fact, the better you move, the better your skills, the better your technique, the better fitness development you will have. Today's workout, while one of my favorites, will strike fear in the hearts of many and perhaps even lead some of you to decide not to attend class. Well, that would just be downright counterproductive wouldn't it? How will you every get better if you don't practice? Some of you have legit mobility issues that make today's movement uncomfortable. Would you like some good news? You can IMPROVE your mobility if you work on it DAILY. Yep! With just a little dedicated time you can fix the issues in your tissues and be a CrossFit rockstar. I am offering you a FREE mobility challenge. Download the mobility spreadsheet below. Do the mobility exercises every day and at the end of the 28 days show me your completed spreadsheet and your improved overhead mobility and I will give you a prize. I'm serious! Do mobility and get free stuff. Honestly, can you think of a better deal?  Today we are practicing another 2020 Festivus Games Workout. We are hosting our fourth Festivus Games on April 18. Won't you join us?
The beginning of the New Year is a natural transition time. We make goals and often we want to "re-set" from the winter Holiday indulgences. in fact, I hear this often in the first 2 weeks of January, "I just need to re-set, so I'm going to do a cleanse." OH MY! So, you want to do a cleanse. Where do I begin? First, let's just apply some basic biology. You already possess an amazing cleansing and detoxifying system in your body. This system features (FOR FREE:-) your liver and kidneys, and to a lesser extent your lungs and skin. The PRIMARY job or your liver and kidneys is eliminate biochemicals from our body. Yep, it's true! Our lungs and skin also have a role to play through ventilation and and sweating. Our body is an amazing and adaptive collection of organs, organelles, and tissues and it's in our best interest to quickly and effectively shuttle undesirable biochemicals out of our tissues. Second, and this usually stumps most people, what it is EXACTLY you're trying to rid yourself of. Most folks, and especially the people who are trying to sell you the magic cleansing product, will answer with the dreaded T words, toxins. Well, which ones? What kind? How do you know what's toxic? Anything, even WATER, is toxic if it is ingested or inhaled in the wrong amounts. When someone drowns they die of inhaling water in toxic amounts. You can even die by DRINKING too much water. It's called hyponatremia and it's a real problem. Most cleanse protocols are usually accompanied by a fast (24-48 hour fasting is the most popular) thus the cleanse has some weight loss element. Let's think about what's really going on here. We need a "re-set" because we've been making a series of lifestyle choices with regards to food, alcohol, sleep, and exercise and we just want to start over. Well, you can do all of that FOR FREE with your next meal. Then you can do it again without any special product or magic drink at your next meal. It's called choice and we all posses the ability to make one. If you're attracted to the fasting element, then just try that. Fasting costs you nothing and yes, you will probably lose some weight. One thing that I can advocate that will help you re-set is to drink water. Water, the universal solvent, is amazing in its ability to lubricate the detoxifying systems of your body. Water will help your kidneys and liver do all of the amazing cleansing they naturally do so well. Water will fill your belly so you don't feel so hungry. Water will make you pee which means your kidneys are doing their job. Water will help you poop which means your digestive system is doing its job of elimination. How much water? Let's start with 1/3 to 1/2 your body weight in ounces. If you weigh 140 pounds then try drinking 46-70 ounces of water. You know what's best of all? Water is free:-) |
Special EventsRow'd Royalty - Jan 17 - Feb 7
Olympic Weightlifting Seminar - Feb 2 Femme Fatale Week - Feb 10-15 Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
 
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