Recent posts from Michael Verdi

The Importance of Sleep

Man sleeping on desk 500 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

Water 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.

Body Composition Testing Has Arrived

Ovcza441tp6sjmanx8qt 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

Ky5s42trrasygzcynlmw 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

Tl1vjdr02jeilllvifxa 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

Wmebkpsgqwcrxgvsa3po 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 ...

Want to Make Regionals? Upgrade to Individual Design

E1mqe6sytfua5fl1jfvx 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

N2ly2rbgtr2f9nonsfwr 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

Gjczpvtbspsnhlcvj6pd Looking to prepare for the CrossFit Open? Here's a cheatsheet for all the stuff you need to know. Use this post a reference.

Strength Requirements for the CrossFit Open

Ujqq6vtsjscxtbnikmwu 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 - Skill Volume

1vdwv29ttge1hmzummwq 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.

Team Onx Joins Cigar City CrossFit

Izvufp9stwqx0nccvial We’re happy to announce that Onx Weightlifting has joined the Cigar City CrossFit team. Onx, founded by Dan Russell and George Martinez, is a dedicated olympic weightlifting club that focuses on improving athlete’s clean and jerk and snatch lifts.

CrossFit Program Design - Updated

Ich0xobvq1g3l0sarmwf 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

Uov4g8adtm66nv94jf0k 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

Qpmrdnwztcwd8bjbd59x 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

Xvjf1bbmswuul7utoisj 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

Viu78wpsbstv8b4uea1r 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

D8zoxoj6r0kdquqxnrfb We look into how the cells in our body generate the energy they need in the form of ATP to function.

Nutrition 101: A Primer

Sz4cbhz8rxi9dpppdyba A primer on the basics of nutrition. Covering the role of miconutrients: vitamins, minerals and macronutrients: carbs, fats, and proteins.

CrossFit Programming

Yxqpdd6wqlcaapg7yhsq 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

Dgtzwj5jqbgxerlbudfx 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. ...

The Building of a CrossFit Gym

Oibhr85qtdeuo3vhepdh 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

Mf2gxf2mqzegceppypkf 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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