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.

A Pat On The Back.

2012 at Gateway CrossFit brought some great things for some great people. All of our clients have been working hard and deserve a pat on the back. Here are some highlights of what the right exercise and nutrition can do: -Lisa P came in to lose weight and get in shape. She lost 40 pounds and went from a size 14 to a size 4! She also pulled a 5x150# deadlift! -Michele P came in to gain strength and speed for running marathons. With 3 months of training at Gateway CrossFit she dropped 16 minutes … [Read more...] about A Pat On The Back.

Way to go, Michele!!!

Michele came back last week after recovering from her efforts in the Rock n Roll marathon. She finished in 3:49; good for 20th of 155 in her age group, and a 16 minute improvement from her finish in the GO! last April. It's almost like she weighed the same, but had more strength and power. Oh wait, it was like that. Way to go, Michele!!! … [Read more...] about Way to go, Michele!!!

GO faster

Congrats to our GOSTL marathon participant Michele, and our half-marathon participants Erin and Tim! Michele is already back in the gym getting ready for the Rock-n-Roll in October. CrossFit and strength training will make endurance athletes stronger, faster, and more resistant to injury. It will also allow them to recover more quickly. Come in and we'll prove it! … [Read more...] about GO faster