Gateway CrossFit

What’s in a number?

[youtube=http://www.youtube.com/watch?v=YUaZIhdIpLk&feature=youtu.be]Coach John is 46 years old. His training age (how long he's been training) is 25+ years. But's he's still hitting PR's by training hard and training smart. And just because your goals aren't necessarily his goals, it doesn't mean you can't enjoy the fruits of hard and smart work at ANY age. Now get under the bar! … [Read more...] about What’s in a number?

You better check ya-self.

"Yes, if you squat wrong it fucks things up. [But] If you squat correctly, those same fucked-up things will un-fuck themselves." -Mark Rippetoe. And that, dear friends, is why we insist that you squat correctly. It's also why we squat so often. When Angie started squatting, she had chronic hip pain that heretofore refused to be resolved. Guess what "un-fucked" it? Keep squatting, Angie! … [Read more...] about You better check ya-self.

Fundamentals of movement and steady progression.

Jack S started with us 9 weeks ago. In his first workout he did Romanian Deadlifts (basically, the top half of the movement) with 55# for 8 reps. Saturday he did standard Deadlifts with 145# for 12 reps! And he had a couple more reps in the tank! Oh, and earlier in the week he tested with the best Back Squat of all the freshman football players at his school! With sound coaching that relies on fundamentals of movement and steady progression, young athletes can progress so far and so fast that … [Read more...] about Fundamentals of movement and steady progression.