Yesterday, we (Coaches John and Mark) threw hay. For the uninitiated, that means pulling 70# bales of hay out of the field, loading them on the trailer, taking them to the barn, and stacking them 7-8 bales high. Along for the ride was one of our 21 year old nephews. At ages 49 and 42 respectively, we each outworked the kid more than 2 to 1. How were we able to do that? Why are we able to outwork most everyone we know in a similar fashion? Our fitness. The same fitness we develop every day at … [Read more...] about Real Fitness. Real Work.
Live Your Fitness In This Moment
"Fitness is a journey; not a destination." -Coach Josey. There are a lot of great things about having Coach Josey around: fun, affection, silliness, etc. But possibly her greatest teaching gift is her ability to show us how to truly live joyfully in the moment. Life cannot be lived in the past or the present. There is no place or time at which to eventually arrive. There is only this moment. And so it is with fitness. We can (and should) train with the intent of being better each day. But we … [Read more...] about Live Your Fitness In This Moment
Honesty in weight loss
Erroneous! The most effective move for reducing belly fat is the Push-Away. That's where you push yourself away from the food. It's very difficult but incredibly effective. Seriously, the benefits of exercise are nearly boundless. But if you're trying to lose weight and body fat, the best way is to get your nutrition squared away. Start following @robbwolf , robbwolf.com. There is no magic pill; just common sense nutrition, Yes, you'll fall off the wagon some days. Dust yourself off, and get … [Read more...] about Honesty in weight loss
Bodybuilder goes CrossFit
Great article from a dedicated female physique competitor. Of interest for most people looking at our page, the author found that muscle doesn't always equal capacity. Also, regarding worries that CrossFit will add muscle, set them aside. Elite bodybuilders and CrossFitters are elite BECAUSE they are naturally muscular. The average trainee has about as much chance of looking like high-level bodybuilder or CrossFitter as they do of getting hit by … [Read more...] about Bodybuilder goes CrossFit
The Next Level
We had a great time this past weekend getting our CrossFit Level 2 Certification. CrossFit HQ does a fantastic job with their seminars. We learned a ton in a fun, supportive environment. Many thanks to our L2 training staff, James, Kristin, and Todd, and all our fellow attendees. … [Read more...] about The Next Level
Strength isn't just some abstract fantasy for all but a select few; it's every woman's and every man's birthright. And any fitness program that isn't putting honest effort toward making that legacy a reality is incomplete. It's really that simple. … [Read more...] about Your birthright.
Erin M. rocking the 20-rep squats to the tune of 140#. It's good to be strong. #legit #strong #swolesister #20repsquats www.gatewaycrossfit.com … [Read more...] about Swolesister
World Class Fitness in 100 Words
World Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these … [Read more...] about World Class Fitness in 100 Words
"Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen." - Sir Winston Churchill (It also takes some courage to go deep into oxygen debt on the rower.) … [Read more...] about Courage
Get Your Strength On!
If you look closely you can see Ashley's spinal erectors firing. THAT's what we're talking about!!! Strong, resilient, functional muscle that serves you over a lifetime. Come get your strength on! … [Read more...] about Get Your Strength On!