Since starting with Gateway CrossFit in May, BJ has lost 35 pounds. He has added muscle, dramatically improved all 10 elements of fitness, and he looks a world better. GREAT WORK, BJ!!! … [Read more...] about Way to go, BJ!
At Gateway CrossFit it's foam rolling, because that's when Josey attacks. But without expert instruction it could be any number of exercises. Just as likely it may be the exercises you AREN'T doing and therefore not getting the results you need. Squatting is the quintessential hip extension exercise and hip extension is vital to life and sport. But they're hard work so most people don't do them. You will here. Intervals and CrossFit training burn fat, increase cardiovascular capacity, and … [Read more...] about What’s the most dangerous exercise at your gym?
Some clients are surprised that we don't weigh them first thing walking in the door. This article is a great example of why. We don't care what you weigh because IT'S NOT A RELIABLE INDICATOR OF PROGRESS. Better indicators are waist and hip measurements, and body fat levels. Even better is performance. If you are getting stronger, faster, and fitter you WILL be more healthy and your body WILL change. So get started! Picture from EverydayDayPaleo.com … [Read more...] about Are you emotionally chained to your scale?
Wait! Come back! No seriously, keep coming back. Before intensity, before functionality, before progression, comes consistency. It is the cornerstone of fitness and the first thing to be mastered. All of your best efforts in a given workout mean nothing if you don't show up on a regular basis. See you at the gym! … [Read more...] about Consistency
Jes came to us a couple of months ago with some pretty serious strength and flexibility issues. When he was 17, he fractured his L4 and L5 while doing heavy, unsupervised squats with improper form. After his first surgery he was paralyzed for a day! He hadn't squatted in 40 years; until he came to Gateway CrossFit. Since then his range of motion in the squat has increased by over 25%, he has been able to safely load his spine, and he has made huge strides in his strength and functional … [Read more...] about Meet Jes.
While the back squat is king, box squats are a tremendous tool. We use them to teach the bottom position, to build explosive power from a stop, and to help advanced athletes through a sticking point. What kind of squats are you doing? Tell me you're doing squats. I mean, you ARE doing squats, right? … [Read more...] about Box Squats
We're happy to add two new resources for our clients: Jennifer McDaniel, MS, RD, CSSD, LD of McDaniel Nutrition Therapy and Julie Walther-Scheibel , MEd, PLPC of JWS Counseling and The Healing & Counseling Center. True and lasting health and fitness is akin to a three-legged stool. The legs are physical training, proper nutrition, and emotional wellness. To stand and to bear a heavy load, all three legs must be strong and balanced. Gateway CrossFit is your premier source for Personal … [Read more...] about Wellness Resources
Dumbbell Squat Cleans (and Clean & Jerks) are a metabolic nightmare. But properly performed full-range, core-to-extremity lifts like the C&J allow us to move large loads over long distances safely, quickly, and repeatedly. The result is a high metabolic cost (read: fat-burning furnace), increased neuroendorcine response, and drastically higher power outputs than traditional workouts. As a result you will get fitter, faster. … [Read more...] about Good Clean Fun