Monthly Archives: February 2017

//February

No Bells and Whistles. Just Results

2017-02-28T19:01:20+00:00

When we opened up in 2010 our philosophy was quite simple.   Build a small space – No A.C – No machines-No Mirrors- Keep it simple but work them hard. We set up the gym with plenty of open space for our members to move and workout freely. We bought free weight equipment that requires big, calorie burning, functional movements to use. All of our classes are in a group setting. No member goes at it alone. We taught our coaches to instruct and educate every class like a professor would to his students. We eventually capped class sizes so we could [...]

No Bells and Whistles. Just Results2017-02-28T19:01:20+00:00

5 Tips to help you compete at your best in the CrossFit Open

2017-02-26T21:00:41+00:00

The Open is an exciting time for CrossFitters. Last year over 220,000 individuals registered for the CrossFit Open. This year with the new 35-39year old Masters Division that could rise to 300,000. For the CrossFit elite, the Open is part of the process to getting back the CrossFit Games. For the other 99%, the Open is more of an experience that they get to share with their friends and family. Over the years I have found some common themes that make the newbies to the CrossFit Open much harder than it should be. Following these 5 steps, you will be guaranteed [...]

5 Tips to help you compete at your best in the CrossFit Open2017-02-26T21:00:41+00:00

What My Inner Circle Taught Me About Life

2018-02-22T12:18:03+00:00

I went to visit a good friend of mine a few weeks ago in Miami. Many know him as Dr. Taylor, an up-and-coming dermatologist, but to me, he's just Drew. Seeing him reminded me of my wedding speech I gave during his rehearsal dinner. Though we were friends in high school we quickly lost touch after graduation. He got accepted at the University of Florida and I ended up going to a small college in Jacksonville. Two months later I ended up dropping out of school and moving to Texas with my uncle before joining the Navy. We kept in touch [...]

What My Inner Circle Taught Me About Life2018-02-22T12:18:03+00:00

Cheat Meals Make No Sense

2017-02-15T14:00:02+00:00

People talk about having cheat meals but nobody is ever on the same page of what that really means. Prior to the Look Fit Challenge when I told someone I had a cheat meal it usually included; rice, beans, steak and Cuban bread. I can't help it I'm Cuban! My friends cheat meals are epic. They include fast food of some sort and some type of dessert. The problem with any of these cheat meals is that they are relative in comparison. What defines a cheat meal anyways? While on the challenge I wanted to focus on one thing. And that [...]

Cheat Meals Make No Sense2017-02-15T14:00:02+00:00

The “Assembly Line Method” of Coaching

2018-09-08T11:03:38+00:00

In contrast to personal training, coaching in a group environment is twice as hard. Nobody who has actually done both will disagree. There are just more moving parts in the group atmosphere that you don't have to worry about when offering one-on-one coaching. When we developed the Instructor Training Program at our gym we wanted to help our coaches build a framework for what we believed encapsulated a really well run group class. We used the CrossFit Level 1 & Level 2 material as the foundation of our training program while also sprinkling in our experience coaching for the past 10 [...]

The “Assembly Line Method” of Coaching2018-09-08T11:03:38+00:00

3 Tips for Weekend Weight Loss…Guranteed

2017-02-12T17:04:04+00:00

I love the weekend. It's a time for me to decompress, reflect, and recharge. For those who are on a diet it's like a nightmare that comes to fruition every Saturday and Sunday. The weekend throws the dieter off every time. They are off their routine, they stay up too late, and overeat. If I had to give a formula for weight gain it would be those three things. If I had to give a formula for weight gain it would be those three things. So what do I tell people who struggle with this nightmare on Elm Street? "Treat it [...]

3 Tips for Weekend Weight Loss…Guranteed2017-02-12T17:04:04+00:00

Dieting is NOT Practical…It’s NOT supposed to be

2017-02-10T10:18:35+00:00

Dieting is NOT Practical. It's not supposed to be. That's what makes it a diet. For those of you who are on a diet of some sort remember what you are doing is temporary.Don't forget that. Weight loss is impractical but this won't last forever. The worse feeling ever is going to bed hungry. It sucks. If this keeps happening to you I would suggest intermittent fasting (IF). This is a fancy term for skipping a meal or multiple meals with the understanding that you will make up those calories later in the day. For example. My "magic number" (daily caloric [...]

Dieting is NOT Practical…It’s NOT supposed to be2017-02-10T10:18:35+00:00

Why Is Evidence-Based Nutrition So Important?

2017-02-10T10:12:03+00:00

I can't tell you how many times I would have been left stranded on the highway if it wasn't for my digital gauge in my car telling me how many miles of gas I had left. Evidence-based nutrition is no different.  Evidence-based nutrition is no different. It provides a quantitative input for us to gauge it's effectiveness, whether its performance, body composition, or other biomarkers like HDL/HDL, Cholesterol, and even Testosterone. When a specific outcome is beneficial to our goals we want to know exactly what we did so we can keep replicating the same conclusion. An example would be a recommendation [...]

Why Is Evidence-Based Nutrition So Important?2017-02-10T10:12:03+00:00

Baseline Your Business The Way We Baseline Our Athletes

2017-02-02T13:48:05+00:00

We've used this “Baseline” workout to establish a prospect's general fitness level for over 6 years now. This is not a test of elite fitness rather a starting point for everyone who comes into our gym. It gives us a snapshot of their current health and helps us offer recommendations for which program they should participate in depending on their performance. It gives us a snapshot of their current health and helps us offer recommendations for which program they should participate in depending on their performance. It is not the end all be all, rather, one data point of many data [...]

Baseline Your Business The Way We Baseline Our Athletes2017-02-02T13:48:05+00:00

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Phone: 1.800.458.556 / 1.800.532.2112

Fax: 458 761-9562

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