Recent posts from Michael Verdi

Meditation for Fitness

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Do you ever find yourself at night wrestling with your thoughts? Does your mind wander into deep rabbit holes of hypothetical scenarios ranging from what-ifs to I-should-have-done-that-differently? Do you struggle to sleep uninterrupted throughout the whole night? Do you feel envious, insecure or incomplete?


Meal Prep for Beginners

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The idea of meal prepping for an entire week used to freak me out. For starters, I didn’t know what to cook, I had a preconceived notion that prepped food tasted bad, and I hated cooking. But I was wrong. As I learned more about what goes into meal prepping and how to do it efficiently, I saved myself time, worry, and money.


Healthier Restaurant Options in Tampa

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You wake up with just enough time to cook those last couple of eggs in your carton before you run out the door, almost forgetting to grab your lunch for the day, only to open your fridge and realize that it’s empty because you met your in-laws on the beach this Sunday and didn’t have enough time to get to the grocery store and buy food for the week.


How To Improve Your Aerobic System

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This article is a two part series. Read part one here: http://cigarcitycrossfit.com/blog/build-your-aerobic-base-to-get-more-fit If you’re looking to improve your conditioning, your priority should be on training your aerobic system. Not only is your aerobic system the most susceptible to training improvements, but as your aerobic system becomes more powerful, it improves ...


Build Your Aerobic Base to Get More Fit

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A vital component of fitness is your conditioning level. Conditioning is important because it allows you to go - and keep going. Many of us like CrossFit training because it gives us balanced fitness. We can lift heavy things, we can run fast and long and we have an overall toned, athletic physique.


Healthier Alcohol Options

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One of the questions we get most often about diet and nutrition is, “What alcoholic beverage is best for me?” Full transparency, alcohol is not good for you. The old adage that a glass of wine a day is good for you is bullshit. Exercise and uninterrupted sleep are good for you, not alcohol.


10 On The Go Protein Rich Snacks

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There are a few universal truths in this life. You gotta pay taxes. You gotta be nice to your in-laws. You gotta eat. Ok, so there may be a few more, but that’s a pretty good starting list. I wish I had some sage advice for dealing with taxes and in-laws, but they’re like thrusters - they're miserable no matter how you approach it. But hey, you live in Florida (no state income tax!) and you can always be “working” on your phone when stranded one-on-one with your in-laws.


The Importance of Sleep

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We all want to look and feel better. You all clearly prioritize your health and wellness as you made the decision to join our CrossFit gym and put yourself through challenging workouts every day. You may have even started to change up your eating and given Paleo or Whole30 a try. But, if you are not sleeping enough each night (total time varies by age and activity level) you are literally wasting your time.


The Importance of Water

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We all know water is important; we’ve been told time and time again. We all also know that our bodies are made up of 55-65% water; this isn’t new information. Water is vital to all bodily functions, including energizing muscles, aiding with digestion, regulating body temperature and lubricating joints.


Get Your Body Fat Tested

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We’ve recently purchased an InBody machine that allows us to accurately measure your body composition. In under a minute, we can tell you your weight, body fat percentage, total lean body mass, your basal metabolic rate and a segmented analysis of where your muscle and fat is distributed. This is a very powerful machine and with it, we’re now able to upgrade your experience and our nutrition prescriptions.


The Cigar City CrossFit Games

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The Cigar City CrossFit Games will run from July 31st - Aug 5th. The winning man and woman will be crowned the 2017 Fittest Athletes at Cigar City CrossFit. There will be a total of seven events that will challenge you on every aspect within the fitness continuum. Every athlete is encouraged to participate. Workouts will have scaling options, however the workouts are designed to be inclusive in nature. The cost of the event is hard ass work. Cancel your travel plans, we've got a fitness mountain to climb.


How to Eat for Your Goals

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You’ve probably heard the phrase, “you are what you eat.” This is 100% true. With anything in life, you have to know what your goals are and take action accordingly. For many of us, our goals are a combination of health, aesthetics, and performance. Let's explore what it takes to have success with each goal.


It's Your Diet

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So you heard about this “CrossFit” thing – how it’s all the rage these days and all the cool kids are doing it – that it’s a great way to get in shape. Your friends that do it, that’s all they talk about. You finally decided to give it a ...


The Importance of Individual Programming

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If you're interested in competing in the sport of CrossFit, you'll never reach your potential by following a one-size-fits-all program. CompTrain by Ben Bergeron is the most prevalent comp training template out there and we take the time to dissect it and show where it falls short.


Body Image Problems? CrossFit Can Help

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Growing up and playing sport, I never worried about my body image. I was born and raised a tomboy; I never wasted my time on boy bands or celebrities or painting my nails because there were always rocks to pick and sports to play. It’s not that I was blind to pop culture (I loved Christina Aguilera), I guess I just never allowed its messages to resonate in my mind.


Cheatsheet for the CrossFit Open

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Looking to prepare for the CrossFit Open? Here's a cheatsheet for all the stuff you need to know. Use this post a reference.


Training for the CrossFit Open - Strength

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To be successful at CrossFit, you have to be a three headed monster - you must be strong, skillful and have an aerobic engine that won’t quit. But, for better or worse, many people get fixated on the strength. It’s understandable as to why. Lifting a bunch of weight is not only manly but it’s easy to convey to another person when sizing them up. Here’s a typical conversation between two guys meeting for the first time at the gym.


Training for the CrossFit Open - Skills

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For those interested in the sport of fitness, the CrossFit Open is the first test an athlete must pass. For five weeks, starting on February 23rd one workout will be released per week. The Open workouts are known to be very grueling and their goal is to test an athlete’s work capacity. But, what exactly is work capacity? In laymen’s terms, it’s an athlete’s ability to keep moving, where, ideally, the only limiter on an athlete’s success is their conditioning.


CrossFit Program Design Revisited

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We wrote an article back when we first opened titled CrossFit Programming. In it, we outlined our rationale for why we program the way that we do. We've gone through two complete mesocycles of the program's template which has allowed us to collect and analyze many different data points. Overall, we're happy with the results so far as we have consistently progressed new athletes to intermediate ones and intermediate athletes to advanced ones. We've even had athletes enter CrossFit competitions and take first, second and ninth in their respective divisions. But, we're always looking for ways to tinker with the design to optimize our results. And the time has come to introduce a few new aspects to our program design template which we believe will improve the overall experience.


The Need for Strength in CrossFit

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CrossFit identifies 10 characteristics of fitness. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. While we agree that all of these physical skills are necessary and determinant of overall fitness, biasing your training to increase strength will pay large dividends to your fitness account.


How To Be A CrossFit Regionals Athlete

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So, you want to make it to CrossFit Regionals next year? As a coach and CrossFit gym owner, I hear this comment all the time. First, I want to state for the record that I think this is a great goal. Having a competitive goal can keep the fire in your ...


Pre and Post Workout Nutrition

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Confused on what to eat pre and post workout to get the best results? We dive into the science and outline what you should eat.


Insulin, It's Not a Dirty Word

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Now that we have an understanding of how the body converts glucose into fuel (ATP), let’s zoom out a bit to see how the body regulates our blood sugar throughout the day to ensure we always have the appropriate amount of energy.


Fueling Your Body

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We look into how the cells in our body generate the energy they need in the form of ATP to function.


What Everybody Should Know About Nutrition

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A primer on the basics of nutrition. Covering the role of miconutrients: vitamins, minerals and macronutrients: carbs, fats, and proteins.


CrossFit Programming

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We deep dive into our programming philosophy and explain why we do what we do. We don't subscribe to the "because I said so" model. We take the time to explain how we developed our CrossFit program to work for the general training population.


Community Update

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Hello Community! We’re officially six weeks into the opening of Cigar City CrossFit and Ben and I couldn’t be more happy with the development of our small but growing community. Thank you all for your vote of confidence and your continued effort day in and day out to get better. ...


Starting a CrossFit Gym

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When Ben and I started down the path of wanting to open a CrossFit gym, we knew finding the right location would go far in setting us up for success. Unbeknownst to us, looking for commercial real estate is an arduous and drawn out process. We saw many buildings that ...


Embracing Discomfort

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We all want to be better, and we all have room for improvement. So why is personal growth so challenging when we have the desire and capacity? To improve, we have to push the boundaries of our comfort level. We have to move away from the familiar and dive into ...


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