Gateway CrossFit

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.

This is CrossFit

This is still one of our favorite pics as it distills much of what CrossFit is. CrossFit isn't just about shared suffering; it's about shared accomplishments. CrossFit isn't just about your achievement; it's about being as excited for the success of others are you are for your own. Grab a friend and come experience first-hand all the great things that are CrossFit. … [Read more...] about This is CrossFit

Body-weight Power!

[youtube=http://www.youtube.com/watch?v=3Xq-RFJUmWI&list=UUy2MK7vFw09I1rwRlsJN32g&index=3&feature=plcp]A lot of traditional gym-goers underestimate the value of body-weight movements in their routine. Remember that work is defined as force x distance. Your center of gravity is somewhere around your navel. So every inch you move your body below or above that center of gravity is "work". Now start moving your body over feet instead of inches; for reps; for time. (Power = Work over … [Read more...] about Body-weight Power!

What flavor is your Kool-Aid?

Yahoo Fitness ran this very interesting article about CrossFit.  There are some legitimate points. In fact, many of the concerns mentioned are part and parcel of why we run our gym as a Personal-Training facility. CrossFit really is for everyone; but great care must be taken in how that happens. Because of our model we are able to take more time teaching form and scaling load, reps, ROM, intensity, etc. The traditional CrossFit box has many things to recommend it. So does our approach.  Give us … [Read more...] about What flavor is your Kool-Aid?

We [heart] Oly lifts!

[youtube=http://www.youtube.com/watch?v=P6nTr37bkls] Why do we love the Olympic lifts so very much?  Because they allow us to move large loads over long distances, quickly and safely.  This raises our power output dramatically, and consequently our intensity.  And as we know, INTENSITY IS WHERE THE RESULTS ARE.  Additionally, Oly lifts build speed, coordination, agility, and balance; in short, athleticism.  If you want the best results, do you think it makes sense to use the same movements that … [Read more...] about We [heart] Oly lifts!

Johnny H in the house!

Our dear friend Johnny H has started joining us at Gateway CrossFit!  Like lots of guys in their 40's he hasn't kept up with exercise as much as he'd like, and he brings his fair share of aches, pains, and prior injuries.  Which is to say CrossFit, and Gateway CrossFit in particular, are perfect for him!  CrossFit has been in the spotlight lately for its partnership with Reebok and the CrossFit games.  And yes, the extreme side of CrossFit is definitely one aspect.  But just like running goes … [Read more...] about Johnny H in the house!