5 reasons you are still on a diet. 1. You have not built enough muscle. Bootcamps are great for getting started into a healthier lifestyle.  But you need to build muscle if you want to get lean for the long run. 2. Your not getting enough sleep. 7-8 hours a night.  Until you are there.  Good luck. 3.  You are not training hard enough. Yes doing something is better then nothing.  pure aerobic work will only work for a while.  Soon you will need to do 2x the amount of work to get the same effect.  Most people don’t have time for 2-4 hours of exercise a day.  Increase the intensity, Increase the wt.  Watch the results happen. 4. Your “diet” is not sustainable. Your diet is super low calorie.  You are restricting yourself.  Your body is in starvation mode during your 8 week “diet” and when you are done...Read more

Kettle bell/Function: A.) RDL’s 5×5 @ 60% of DL – In between sets 5 strict PU’s B.) 10 rounds 2 double Clean and Front Squat (35s,26s) 5 ring rows 5 KB Push Press Perform/RX A.) RDL’s 5×5 @ 60% of DL – Inbetween sets 5 strict PU’s B.) 10 rounds 2 Heavy Squat Cleans 5 Pull-ups or 1 Muscle-up 5 KB Push Press or 3 HSPU Compete: A.) RDL’s 5×5 @ 60% of DL – Inbetween sets 5 weighted PU’s B.) “Transformers” 10 rounds 2 Squat Cleans (225/155) 3 Muscle-ups 4 HSPU -Results to comments!    Read more

KettleBell: A.) TGU 5x 2(L,R) B.) For time: 800 m run then.. 10-9-8-7-6-5-4-3-2-1 Ring rows 1-2-3-4-5-6-7-8-9-10 KB Push Press then.. 800 m run Perform/RX: A.) Make Up Lift B.) For time: 800 m run then… 10-9-8-7-6-5-4-3-2-1 Pull-ups 1-2-3-4-5-6-7-8-9-10 STO (135/95) then… 800 m run ***20 min cap*** Compete: A.) Make Up Lift B.) For time: 800 m run then… 20-18-16-14-12-10-8-6-4-2 Pull-ups 1-2-3-4-5-6-7-8-9-10 STO (205/105) then… 800 m run  Read more

Function/KB: A.) Double KB OHS 5×3 ***Light weight – after each set 40 single unders (Or 1 lap run) – rest 90 seconds. B.) 150 step ups for time (24,20) at the top of every min do 7 sit-ups including at start Perform/RX: A.) Double KB OHS 5×3 ***Light weight – after each set 30 DU’s – rest 90 seconds. B.) 300 DU for time at the top of every min do 5 T2B including at start Compete: A.) Double KB OHS 5×3 – after each set 40 DU’s – rest 90 seconds. B.) 500 DU for time at the top of every min do 7 T2B including at start  -results to comments!  Read more

If you CrossFit you’ve probably got at least one goal you’re working towards on a regular basis.  Whether it’s improving mobility overhead, a PR on a particular lift, or the ever elusive unassisted pull-up. Whatever your goals may be,  journaling can help you reach them. Here are some tips on how to bring journaling into your routine to consciously work towards those goals that live in the back of your mind. Go buy a journal. Moleskin vs. Pre-fab seems to be the big debate between folks.  If you like having the layout of your entries done for you then go with a pre-fab journal like the one CFP offers.  Check out Moleskin journals for a blank canvas.  These are durable and affordable, (about $10). Include “lessons learned” pages.  If you’re going with the Moleskin or blank journal route, take the first few pages to list out OLY lifts and other movements you work...Read more