Coach's Blog

What Do You Have in Common with People in Blue Zones?

by Aimee Wojtowecz I think we can all agree that we want to live a long life, but have you thought about what that might look like for you? Healthy habits and improving the quality of your life can add not only years to your lifespan but years to your healthspan as...

The Other Core Strength

by Michael Plank We all know that core strength - that is, strength in your midsection - is super valuable. When we talk about "core strength" at Underwood Park CrossFit, we're generally talking about the strengthening the area from just under your glutes to the...

5 Steps to Using Visualization to Reach Your Goals

by Aimee Wojtowecz What do you want out of life? What are your big picture goals? More importantly, how do you intend to go about reaching them? We all have wants. Some are very simple, such as wanting to lose ten pounds or wanting to be able to run 3 miles. While...

The Learning Pit

by Michael Plank What does learning feel like? We all know what it is. We all know that it has to happen. But we don't always map what that process looks like. At our conference this past weekend, I saw it drawn out visually and it was super helpful for me. Learning,...

3 Underrated Fitness Tips

From the Archives by Michael Plank There are no shortage of fitness tips out there: warm-up, cool down, stretch, eat kale, track calories, workout all the time, etc, etc, etc. All those tips can be hard to sort through. These are a few of our go-to tips. They're kind...

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?...

What’s the Point?

by Michael Plank Everything important in life involves balance. You need to be firm with your kids, but you also have to be flexible. You need to take life seriously because it's the only one you've got, but you also have to have fun. You need to be disciplined, but...

Struggling With Imposter Syndrome?

by Aimee Wojtowecz Imposter Syndrome: doubting your abilities and feeling like a fraud. It disproportionately affects high-achieving people who find it difficult to accept their accomplishments. Many question whether they're deserving of the credit they get. Do you...

Your Body Doesn’t Care

by Michael Plank Sometimes when I ask my son to do some chore he says, "I don't like doing that!" And I catch myself saying what I heard from my parents when I was a kid... "That's ok. You don't have to like it." I usually heard it when I was complaining about...

What I Wish I’d Never Said as a Coach

by Michael Plank "Eating like an asshole." Man, I wish I'd never said that. I used that term a lot a few years ago. I never used it to directly criticize someone. I always said it about myself or used it in a hypothetical scenario. But if I could go back and delete...