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Make it Enjoyable

Working out has a lot of hit phrases.  Classics like "no pain, no gain," "if it doesn't challenge you it won't change you," and other with a similar message.  What about fun, friendly, progressive and effective?  True, not as catchy but hear me out.  Your workout...

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Check Your Stress

Stress is more important than you think. You are stressed.  This is just a statistical fact if you live in modern day America.  We have jobs, kids, pets, trouble sleep, medication, sick family members, we are likely a little overweight, we want something we don’t...

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Keep Your Training Fresh

When you start working out, what you do is much less relevant than that you are doing it.  In the journey for better health, consistency is king.  Once you have a good routine built, that same plan that got you to the beginning of your journey is unlikely going to be...

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Your First Week

Your first week.  Beginner Perspective. Trying new things is hard.  As an adult we are conditioning to avoid things we aren’t good at.  Especially with the stigma surrounding gyms.  They are supposed to be intimidating, you won’t know anyone, and you could see or be...

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End Goal, Not Ego.

You are not your workout While coaching my 5am class this morning I made one of my athletes use DB’s for an overhead movement as opposed to the barbell.  Three things followed this: The first was a somewhat exasperated look with a distinct “why” behind it, the second...

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Don’t Be Afraid of Your Progress

Help Holding Yourself Accountable If I asked you right now, you would be able to tell me at least one or two short term and long-term goals.  If I asked you again 12 months from now, would you have achieved them?  I hope so and wish you the best!  But if you are like...

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Compound Functional Movements Are the Best!

Why we should all emphasize compound functional movements. We emphasize Compound Functional Movements and use them as the core of our strength program.  These include Squatting, Hinging, Pressing and Pulling.  These movements are unique in their ability to move large...

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Are Your Goals Realistic Now or Later?

How my Mindset has Shifted In 2013 I missed going to the CrossFit Regionals by a handful of spots.  In 2015 I hit my qualifying totals for the American Open in training, while still being in the top 200 CF Athletes in my region, but had a set back the week of my...

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Cardio, The Dirty Little Secret.

Why more cardio may not be the answer. If someone is thinking about losing weight and changing their physical appearance the immediate thought is usually cardio.  Running is cheap or free, depending on your shoe situation.  It can be done anywhere at any time.  Plus,...

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How and When to Scale Workouts

Tailoring workouts for the individual. A big part of training at CrossFit Tri-Cities is the individualization of our programs.  A big part of that is scaling appropriately.  Many athletes change work outs to fit what they can or cannot do but may not be scaling...

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