Coach's Blog

It’s Bigger Than Fitness

by Michael Plank Buckle in, friends. This is going to be a heavier post than usual. Yesterday 19 children and 2 teachers were murdered at Robb Elementary School in Uvalde, Texas. Like so many, I'm reeling. Like so many, I'm heartbroken. Like so many, I'm not surprised...

Eating for Events

by Aimee Wojtowecz Murph is coming! It's basically our CrossFit marathon and is generally the biggest workout of the year at our gym. Nutrition is the key component for maximizing athletic performance and overall health! When preparing for a fitness event, planning...

The Best Workout when You’re Not Feeling It

by Michael Plank I've been working out for 20 years. For a long time I thought there would come a day when I would be totally motivated and engaged for every workout, every day, without exception. Nope. Some days, even now, I am just. not. into. it. So what's a person...

3 Ways to Improve your Nutrition Today!

by Aimee Wojtowecz When it comes to your nutrition, you will always hear us preach about healthy habits that build into long-term sustainable nutrition BUT if you’re looking for something you can do today, as in right now, to help improve your nutrition here are three...

The Second-Cheapest Way to Improve

by Michael Plank The cheapest thing you can do to improve your performance is sleep more. But there's a very close second... There's another thing you can do to be able to lift more, run faster, jump higher, fix restrictions, improve pain, and decrease risk of injury....

Protein Crash Course

by Aimee Wojtowecz First things first: protein amounts, timing, and distribution can get into intermediate and advanced nutrition coaching! The thing that will benefit the vast majority of us the most is focusing on the basics. But let's say you've got that down and...

The Supertool You Might Not Be Using

by Michael Plank Want to be leaner? Stronger? Faster? Want to have more discipline? More motivation? Want to have an easier time with nutrition? Want to live longer? Be mentally sharper? Improve your memory and productivity? Want to be more injury-resistant? Go to...

How Important are Micronutrients?

by Aimee Wojtowecz In today’s world, we are constantly blasted with confusing and oftentimes contradicting information about nutrition. Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance, while...

The Magic Bullet

by Michael Plank We've written about this before and we'll write about it again because dang, is it hard to wait for stuff these days. You can get same day delivery on online orders. You can touch your phone screen in the right places and groceries or dinner shows up...

The New Standard American Diet

by Aimee Wojtowecz When you think of the Standard American Diet what do you think of? Do you think of broccoli and chicken breasts? Meatloaf and potatoes? Fast food burgers and fries? Any of these choices would be correct. But what if your “diet” consisted of more?...

It’s Bigger Than Fitness

by Michael Plank Buckle in, friends. This is going to be a heavier post than usual. Yesterday 19 children and 2 teachers were murdered at Robb Elementary School in Uvalde, Texas. Like so many, I'm reeling. Like so many, I'm heartbroken. Like so many, I'm not surprised...

Eating for Events

by Aimee Wojtowecz Murph is coming! It's basically our CrossFit marathon and is generally the biggest workout of the year at our gym. Nutrition is the key component for maximizing athletic performance and overall health! When preparing for a fitness event, planning...

3 Ways to Improve your Nutrition Today!

by Aimee Wojtowecz When it comes to your nutrition, you will always hear us preach about healthy habits that build into long-term sustainable nutrition BUT if you’re looking for something you can do today, as in right now, to help improve your nutrition here are three...

The Second-Cheapest Way to Improve

by Michael Plank The cheapest thing you can do to improve your performance is sleep more. But there's a very close second... There's another thing you can do to be able to lift more, run faster, jump higher, fix restrictions, improve pain, and decrease risk of injury....

Protein Crash Course

by Aimee Wojtowecz First things first: protein amounts, timing, and distribution can get into intermediate and advanced nutrition coaching! The thing that will benefit the vast majority of us the most is focusing on the basics. But let's say you've got that down and...

The Supertool You Might Not Be Using

by Michael Plank Want to be leaner? Stronger? Faster? Want to have more discipline? More motivation? Want to have an easier time with nutrition? Want to live longer? Be mentally sharper? Improve your memory and productivity? Want to be more injury-resistant? Go to...

How Important are Micronutrients?

by Aimee Wojtowecz In today’s world, we are constantly blasted with confusing and oftentimes contradicting information about nutrition. Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance, while...

The Magic Bullet

by Michael Plank We've written about this before and we'll write about it again because dang, is it hard to wait for stuff these days. You can get same day delivery on online orders. You can touch your phone screen in the right places and groceries or dinner shows up...

The New Standard American Diet

by Aimee Wojtowecz When you think of the Standard American Diet what do you think of? Do you think of broccoli and chicken breasts? Meatloaf and potatoes? Fast food burgers and fries? Any of these choices would be correct. But what if your “diet” consisted of more?...