Gateway CrossFit

Holy Smokes!

...This is Renee's first time Back Squatting! And while we'd like to believe that such a great looking lift is due solely to expert coaching, it might just be that she's a natural. In fact, her comment upon finishing the set was, "these are fun." Oh yeah, she also has 7 years of gymnastics background. Do we have a budding butt-kicker on our hands??? … [Read more...] about Holy Smokes!

Can you say, “scholarship”?

[youtube=http://www.youtube.com/watch?v=hhI4h_b8JCA&feature=youtu.be]The capacity for the student-athlete to develop strength, speed, power, and stamina is phenomenal. The opportunity to maximize those results are second to none at Gateway CrossFit. As a Personal Training studio, we have the ability to invest individualized attention into our student-athletes. As experts in teaching technique in the "big lifts" and the "Oly lifts", we have the expertise to provide the student-athlete with a … [Read more...] about Can you say, “scholarship”?

It’s time.

[youtube=http://www.youtube.com/watch?v=YSMR23hfvHA&feature=youtu.be] Clients of Gateway CrossFit know the emphasis we put on squatting and deadlifting. And while you may never get to Mark's level, the benefits of heavy squatting in health, life, sport, and body composition cannot be denied. Isn't it time you got to Gateway CrossFit and got under the bar? … [Read more...] about It’s time.

The Best of Both Worlds

Great story about another former college athlete who's stronger and more fit after finding CrossFit than they were in school. So far, we've had a 15-year NFL veteran, a current NFL Europe player, a former Div 2 football player, a former Div 1 soccer player, a former Div 1 Lacrosse player, a current Div 2 volleyball player, and three former Div 1 and 2 track athletes come through our doors. And to varying degrees, each of them have learned things they SHOULD have been taught by their strength and … [Read more...] about The Best of Both Worlds

It’s all in the hips…

[youtube=http://www.youtube.com/watch?v=VTzAsB3glFs]Continuing in our recent focus on the squat and deadlift is this thought: the squat and the deadlift are not leg movements; they are hip movements. When performed correctly they use all the muscles of the hip structure and place little stress on the knee. The Squat and the Romanian Deadlift (RDL) are also similar in two other ways. 1. They begin in the upright position. 2. The movement is initiated by the hip breaking and the glutes coming … [Read more...] about It’s all in the hips…

Do we really need a pithy title for this one?

I mean, that is a delightful derrière.  And we've yet to meet a woman who doesn't want one (or a man who doesn't admire them.)   But here's the deal: There are no magic potions.  The latest Brazilian Butt Blaster gimmick on late night TV is a scam.  Steady-state cardio leads to muscle wasting and a flat fanny.  If you want a truly beautiful bum you need some honest time with the barbell.  NOTHING shapes and raises the glutes like deep squats and posterior chain movements like the deadlift.  … [Read more...] about Do we really need a pithy title for this one?

Meet Jes.

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.

Box Squats

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