Sometimes, when I’m trying to be organized I’ll count up my bills at the end of the month. This usually includes a tallying of what I’ve paid for supplements. Often times I end up asking myself the same question, do I really need that supplement? Here is a list of the supplements I have been consistently consuming: SFH Pure Whey, Dymatize Creatine Monohydrate, SFH fish oil, and Progenex Force (caffeine). Although I may consistently take the above mentioned supplements I find my performance levels to be much higher and much more consistent when I have done the following 3 things. First and foremost having slept for at least 7 hours. Second having ate my body weight in grams of lean natural sources of protein (does not include protein powder, grass fed animals are best). And third I have eaten enough healthy-ish carbs. Carbs I don’t have an exact number and...Read more

The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar.  No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!    Sign up here to register Please like CFP’s FIT page.  More info coming soon!   All Levels A.  Back Squats – 1 x 3, 1 x 2, 2 x 1 w/3 Min Rest  B.  12 Min AMRAP  200M Row  4 x <-> Shuttle Run  20 x Sit-ups (Weighted optional)  -Post results under comments    Read more

6:00 PM KB CLASS A. 10 RDS – 10 R/L 1-HAND SWINGS – BODY ARMOR COMPLEX – DOUBLE KB   2 X CLEAN, 1 X PRESS, 3 X SQUAT – REST AS NEEDEDRead more

If you follow my blog posts, you may have noticed I have referenced breathing on more than one occasion. Usually when I have referenced breathing it is in regards to meditation. One of my favorite meditation exercises is counting my breaths. As soon as any other thoughts come into my mind besides the number of breaths I have taken I start over again at 1. What you may not be aware of is how you breathe affects your workout. The moment you start gasping for air out of your mouth is the moment that your body starts to go into panic mode. But if you can instead control your breathing via through your nose you can maintain a much greater level of focus, especially in a high intensity aerobic work out. Focusing on breathing in through your nose and out through your mouth in a controlled manner can greatly improve...Read more

The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar.  No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!    Sign up here to register Please like CFP’s FIT page.  More info coming soon!     Fitness A.  15 minutes of movement prep B.  18 Min AMRAP w/a Partner  5/5 x Strict Pull-ups 10/10 x Air Squats 10/10 x Russian Swings 1/1 x Wall Walks Performance – Sport A.  15 minutes of movement prep B.  18 Min AMRAP w/a Partner 3/3 x Muscle-ups or 5 – 8 x Pull-ups  10/10 x Pistols  5/5 x Box Jumps @ 30inch/24inch  10/10 x CG Push-ups (Sport – 5/5 x Deficit Strict HSPU)  -Post results under comments  Read more