How it Started How did I go from being a top athlete seeking a D-1 Hockey Dream to a person lost in life and now someone who lives a truly healthy life mentally and physically? When I was in middle school, I played hockey and lacrosse 7 days a week, 2-3 times a day and……
Win Everyday – by Ben Balsama Read More »
Summer is winding down and back to school shopping is kicking up. You’re going to be seeing other folks and your friends at registration day, the drop off and pick up line, and at the wonderful back to school nights. And because you’ve been working so hard and have been so consistent at CF Off……
How to Refer Your Friends! Read More »
Every year thousands of gyms and their members take on the annual Murph Challenge. What’s Murph? The workout starts with a 1-mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, followed by another 1-mile run. The workout, like many CrossFit Hero WOD’s, is named for Lt. Michael P. Murphy, a Navy SEAL……
How to Game-plan and Attack Murph! Read More »
Have you ever walked up to a barbell, went to pick it up, and everything felt wrong? During each class, the coaches do their best to reiterate the major points of what we should be looking for or feeling when we do a certain lift. Examples such as maintaining a flat back for a deadlift,……
What’s Your Checklist? Read More »
How do you get a solid core when sit-ups and V-ups are now almost impossible? When many people think about core work, they think of sit-ups, V-ups, and hollow rocks. Working your core goes way beyond that. If done right, most exercises can be considered core work. Without the strength and stability from your core,……
Postpartum Training Mindset pt. 2 w/ Coach Kelly Read More »
The other day in class, I was asked what exactly are BCAAs? Do we need them? How do they help us? What do they actually DO? BCAA’s Increase Muscle Protein Synthesis (mTOR). We lift weights and train to build bigger stronger muscles, duh, but exactly how does the building process work? Resistance training triggers protein……
Working out while you’re pregnant or in the postpartum period can be challenging and confusing in many ways. There are so many opinions on what exercises to do and what not to do, you’re suddenly way more aware of your bladder, and you’re wondering if you’ll ever have a functioning core ever again. The hard……
Post-Partum Mindset w/ Coach Kelly Read More »
If you haven’t noticed this week it is HOT! One of the most important habits this time of year is to keep up with your water intake. Here are a couple questions that we get this time of year in regards to hydration: 1. How much water should I be drinking? – When thinking of……
Most people in the fitness world have an idea of supplements. They usually know of the most popular, whey protein, BCAAs, and pre workout. But what most don’t know is that if you’re eating a healthy, balanced diet, you should be receiving all these nutrients and more without the use of supplements. So why do……
Coach Madison and Supplementation Read More »
Summer is almost here, which in New Jersey means hot days and humidity we all dread hearing about. As we head into the warmer months of the year, it’s time to start thinking about proper hydration and modifying workouts to stay safe but maintain their stimulus. How Much Water Should I Be Drinking? A good……
Hydration and Heat Acclimation Read More »
