Box Talk

Here Come The Dead!

It is that time again! 8 weeks out from our yearly competition The Wodding Dead. We are happy to report that this will be our eighth year hosting this competition. It grows every year and we hope to make this year the biggest and best!

Coach Mads: How to Survive the CrossFit Plunge

A PERFECT depiction of CrossFit by our very own Coach Mads, written 5 years ago as only a Junior in High School!

The Holidays

It's that time of year again! Yes, you guessed it, the holidays are here. And not just any holiday, but the BEST holidays!

What Did We Learn From the CrossFit Open?

The 2022 CrossFit Open is over. Three hard weeks. Three hard workouts. Every year after the Open, I always take some time to reflect on how the wods went, did I redo any, did I improve, and what could I have done differently for a better outcome.

What the Heck is Virtuosity

Virtuosity simply means: Performing the common uncommonly well. Chew on that for a minute. Like really think about it. It's a cool concept.

CrossFit's Secret Sauce

In recent weeks I have had numerous conversations with members and coaches regarding what I believe the "secret" is to getting better at CrossFit.

The CrossFit Games Open...The Ultimate Test of Fun-ness

Sugar and Spice, Tracking is Nice!

Tracking is so important guys. Log those scores. Every day. It is a documentary of your CrossFit journey, and it is important to your health and fitness journey, hell, it is CRUCIAL to your life journey. More today than ever.

The Open is Upon Us

Every year I go into my pitch about how everyone should register and take part in the Open. And this year is no different!

New Year Resolutions

It's that time of year again....when we wind down from the holidays and ramp up for the New Year to come. We can all agree that 2020 threw us many curve balls, and most of us are eager for a new start, a new beginning, a new year! Which brings me to the topic of New Year Resolutions.

The New Conquest ID Program

Moving forward, the Conquest ID program will start with a 30 minute evaluation. This evaluation will be conducted by Coach Seth, Coach Paul, or myself.

The Mental Game

The stronger your mind, the stronger your body will become. Trust me. It's funny, because I often tell newbies that CrossFit is not for everyone. That it takes mental toughness to endure it. And it's cool to know I am surrounded by so many people with strong minds.

Navigating the Holidays

Let's admit it, it's HARD eating "clean" through the holidays. Granted, maybe this year will be a bit different due to the pandemic. However, I am sure that there will still be plenty of holiday parties and gatherings and reasons to have just one more sugar cookie.

The Return to Competition 2020

Recently some of you may have seen the announcements on Instagram and also the white board in the box regarding coached competition training for the Conquest Black program. Before I go further, let me share a little bit of history regarding the Conquest Black program.

The Art of the Drop In

We were so nervous, waited outside the doors for them to open, just to find out their class was capped and we couldn't take the class. We tried contacting them prior to our visit but didn't have any luck. This was about 11 years ago. It was heart breaking to say the least, but also a good learning experience.

Do I Need a Rest Day?

A way to measure this is obviously fatigue in wods. Are we falling off in wods when we normally wouldn't. Are we lethargic and unmotivated before the wod? These are signs that rest is needed.

Sore vs. Injured

Being sore...what can I say? We all get sore from our daily wods. High repetitions, coming back from vacation, coming back from the shutdown, coming back from just about anything. Mostly our legs, right? After a nasty squat wod, such as Cindy, or the other day with the 45 wallballs per round, or two Saturdays ago with all the squat cleans. I hear it every week, "What is Paul doing to us? I can't walk!". LOL. Makes me laugh. But hey, I hear ya. I can't walk correctly at least once a week from being sore either!

The Future of CrossFit

I've been doing a lot, and I mean, A LOT, of thinking about the future of CrossFit, and what we might see in the coming year, and years to come. I wanted to share my thoughts with all of you because to be honest, I only see good things down the road.

Don't Fail to Scale

To be direct, EVERYONE SCALES! Yes, everyone. From Matt Frasier, to Annie Thorisdottir, to Rich Froning, to all your coaches, and to the newbie who has never set foot in a CrossFit gym, or any gym for that matter.

How to "LEVEL UP" in Crossfit

Ok, for those of you that love the "level up" model, and want to know how to level up in CrossFit, there are two areas that I recommend working on. So we won't call this levelling up. Let's just call it sound advice on how to make faster gains at CrossFit.

Oxygen; It's Kind Of A Big Deal

Knowing when to breathe during a heavy lift is important. Not only do you require the right amount of oxygen, but you also need to know how to brace yourself correctly.

Hindsight Is COVID 2020

Over the past month, I have signed up many new members. And many have said to me that they are joining because they know they have to change their ways. That this is a scary thing in the world, and they want to be fit and ready. I love hearing that. Man I love it. Gives me chills.

Let's Talk About Food

Most people have a love/hate relationship with food. Food is easy to love. Especially good tasty food. But the hate comes in when we see the results of eating and/or drinking the stuff that tastes the best.

Efficiency

As a coach, what I LOVE to see is someone sticking to the conservative game plan and saying after that they should've gone faster. This allows them to be able to attack the WOD again with confidence and knowing exactly what they can do as far as output. Then possibly cranking it up at the end and even surprising themselves. However, most people do the exact opposite, and come out hard and then fall off around the 50-burpee mark. The result is a longer and more painful WOD.