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March Programming Update

jeff
As a community we’ve made the switch to NCFit for our gyms programming.  Check out the detailed write up that you’ll get every month. March’s Programming Focus A-SIDE In March we shift our focus to SPEED. Speed is an essential component to many of our movements but in particular a huge part of our fast…
Setting Smart Goals

Setting SMART Goals in Fitness

jeff
One of the first things I learned, and now teach, in economics is the principal that people face tradeoffs and must choose between alternatives. Each and every day we make several choices that affect everything from our productivity at work, to our relationships, and even our ability to achieve goals. Some months you feel invincible,…

Programming Update – February

jeff
As a community we’ve made the switch to NCFit for our gyms programming.  Check out the detailed write up that you’ll get every month. – Team CFA February’s Programming Focus A-SIDE February’s specific focus for A-SIDE will revolve around the General Physical Skill of…ACCURACY! Accuracy is often misunderstood…it’s not just hitting wall ball targets (although…

Top 3 Questions to Ask Your Nutrition Coach

jeff
Nutrition is a funny thing. There is excitement, fads, science, fake science, bro science and even straight up ignorance (see everything the FDA has published about low-fat/high carbs).  Here are three important things to ask about or look for in your next nutrition coach Is there one diet that is better than all the rest?…

My Masters Weightlifting Journey

jeff
On March 1, 2018 I, Joe C., stepped on to the platform at the American Open Series 1 (AOS1) reaching a goal I never imagined possible. In case you’re not familiar, the American Open Series is a set of 3 amateur olympic weightlifting events at various times throughout the year. Compete at a local event,…

Programming for Balanced Fitness

jeff
We believe in a few things – balanced fitness, progressive overload, and variation between volume and intensity.  This boils down into four-week blocks of programming that focus on a handful of movements or workout formulas. Generally, we alternate between low rep and high rep strength training to move between volume and intensity.  In a cycle…

5 Food Myths We All Need to Leave Behind

Dan Baram
Myth #1: Superfoods are exotic and expensive Local, everyday foods are superfoods, too—and are far less expensive! Eating a diet that’s high in processed foods but then adding in some goji berries and spirulina doesn’t mean you have a healthy diet. That’s like going to McDonalds for a super sized Big Mac meal and adding…

Veterans Day 2018 Hero WOD “Armistice”

jeff
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor…

Acupuncture for CrossFit Athletes

William Boylan
Many people seek out Acupuncture for day to day aches and pains, acute ailments and chronic health issues. It doesn’t matter if someone is a professional, amateur or hobbyist CrossFitter, Acupuncture can help improve many areas that are of concern when it comes athletic performance. In this post I want to touch base on three…
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