Whether you realized it or not as soon as you decided to take an interest in bettering yourself through improving your physical well being you became a part of a spectrum. At one point on this spectrum there is you, and at other points there are countless other people of varying degrees. Something cool to think about is you now have something in common with all these people. You all share a common desire to better yourself whether it be weight loss, becoming stronger, running further, etc. But why is it some people seem to end up having more success than others, and how can you have that same success? Below are a few pictures of a very successful weightlifter throughout his career.   Matthias Steiner         Clearly Steiner did not start out lifting 567 lbs like he is in the last picture to win the 2008...Read more

Cycle 3 – Week 12 – Session 2 Program Intensity – 90% A.) Power Clean + Front Squat x2 + PushPress x2 + Split Jerk x2 B.) Snatch – 3 Position Dead Lift to vertical Hip Drive + Power Snatch + squat – 15 minutes Clean – 3 Position Dead Lift to vertical Hip Drive + Power Clean + squat – 15 minutes Front Squats – 4×2 – w/ 3 second pause 1st rep C.) RDL’s – 5×5 Push Press (front rack) – 5×3 Hollow Rocks – 50 Mobility – 10 minutes (at least)   Link of the Day – http://fitr.tv/ – These guys have a pretty awesome podcast with a good mix of everything in it. Enjoy.Read more

NO SATURDAY KB CLASS THIS WEEK 6:00 PM KB CLASS A. 5 RDS -2 TGU L/R -5 DBL KB FRONT SQUATS B. 11 MIN. AMRAP 25 M WAITER’S WALK (PRESS WEIGHT BELL) 10 2-HAND SWINGSRead more

CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link. Fitness A.  10 Min AMRAP 1/1 x TGU 10 x Russian Swings B.  3 x 800M Runs @ 75%  3 Min Rest between sets Performance A.  4 Sets 1 x Rope Climb or 2 x Scaled Rope Climbs Max Effort Hanging L-Sit Hold Max Effort Handstand Hold B.  3 x 800M Runs @ 75% 3 Min Rest between sets Sport A.  30 Min Row for Max Meters B.  Mobility -Post results under comments  Read more

“It’s All About Timing”   There are only so many hours in the day and only one of them are spent at the Crossfit Progression gym. I know that you all come to the gym to get a good workout and then you must continue on with the outside chores of dinner, dishes and life. This I do understand, because believe it or not, I too live a life outside of the gym. 🙂 We are ALL busy and we ALL want a good workout and we ALL want to live injury free. All of these things are achievable it just takes a little timing. Athletes frequently ask me what they can do to fix the tightness in their shoulder or tweak in their lower back. They question what they should do or how they should scale according to their sudden knee pain or relentless foot, hand, ankle, wrist soreness....Read more