Gateway CrossFit is incredibly pleased to announce that we have partnered with PaleoPlan.com to offer you The Paleo Plan Quickstart Guide and Paleo Challenge at no charge; just for being our clients! (It's $34 online!) This book is FANTASTIC!!! And as you know, we are huge fans of the "Paleo" nutrition plan. It has shown incredible health, weight loss, aesthetic, and performance benefits for those who implement it faithfully. The 152 page eBook, The Paleo Plan Quickstart Guide and Paleo … [Read more...] about The Paleo Plan… FREE!
The Proof is in the Pudding.
The proof is in the pudding (around your waist.) On the left is author Rachel Cosgrove after training 13 hours/wk for an Ironman. On the right is the author after switching to less than 4 hours/wk of weight and interval training! Excessive steady-state "cardio" training makes you efficient at two things: 1. That activity. 2. Storing fat. Look, if you really enjoy endurance activities, go for it. But if your goal is fat loss and lean muscle gain, ditch the "cardio" and hit the weights. In a one … [Read more...] about The Proof is in the Pudding.
Only the best YOU!
Meet powerlifting world record holder Caitlyn Trout of Juggernaut Training systems. (http://www.jtsstrength.com/). Her best competition lifts are 305# Back Squat, 135# Bench Press, and 320# Deadlift at a body weight of 122#. And frankly, she doesn't look AT ALL like most people would imagine a lady with those kinds of lifts would look. Now this is something we talk about a lot with our clients: your body type is your body type. If you have muscular legs the day you walk into a gym, you'll never … [Read more...] about Only the best YOU!
We wish we had a $100 for everyone that said, "I gotta get in shape before I come see you guys." Uh, what exactly is it you think we do at Gateway CrossFit?? So no more excuses. Get off the couch and start lapping the old you! Picture from: http://www.facebook.com/benefitsofgiving … [Read more...] about Amen!!!
Quantifiable Full Range of Motion
[youtube=http://www.youtube.com/watch?v=u8_dxcTi7ls&list=UUy2MK7vFw09I1rwRlsJN32g&index=1&feature=plcp]Erin is rocking the Sit-ups in an 8 minute AMRAP WOD of 10 Sit-ups and 10 Push Press. Note the hands touching the floor at the beginning of the movement and the dumbbells at the end of the movement; quantifiable full range of motion. … [Read more...] about Quantifiable Full Range of Motion
When scaling a workout, remember that the Push-up is a much a 'core' movement as it is a 'pressing' movement. Depending on the athlete and the desired stimulus, sometimes a push-up from the toes with an altered angle is preferable to a push-up from the knees. … [Read more...] about Scaling choices.
[youtube=http://www.youtube.com/watch?v=lTM2Pe0r4bs&feature=youtu.be]Hormonal response; another great reason to Squat and Deadlift. When we lift heavy weights like during Squatting and Deadlifting, our body responds with a cascade of hormones. In the case of men it is testosterone and growth hormone. For women it's mostly growth hormone. Both hormones are anabolic; fat burning and lean muscle building. If you want to be lean and shapely, you need those hormones. BTW, another great way to get … [Read more...] about Hormonal Response
Ready to get serious?
[youtube=http://www.youtube.com/watch?v=uCFZoqmKf5M] Thanksgiving and Christmas are over and so is the diet decadence. Now is the time to get serious! We strongly recommend you look into the Paleo Diet by Loren Cordain. This video is a nice breakdown of the what and why behind the Paleo Diet. Check it out. Also, Robb Wolf’s book "The Paleo Solution: The Original Human Diet" is a must read. Robb has done some phenomenal work and presents both the science behind the diet as well as layman’s … [Read more...] about Ready to get serious?
Are you sprinting? If not, you're doing yourself a disservice. Sprinting builds speed, power, VO2 max, and has a huge metabolic cost. It makes endurance athletes better runners, it burns fat, and it turns you into an athlete. EASE into it today! … [Read more...] about Book it!
Dive right in!
CrossFit is universally scalable for all fitness levels; and Gateway CrossFit specializes in teaching you all the movements with correct form and proper progressions. You'll lose fat, gain lean muscle, achieve true functional fitness, and do things you didn't even know you were capable of! Don't wait any longer, dive right in. … [Read more...] about Dive right in!