The Blog


articles on nutrition, fitness and being your best self

Recent Posts

The Price of Hard Work

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Leading up to and during the CrossFit open I was training very hard. The advent of a masters division for adult males 35-40 gave me renewed hope that I might once again find myself competitive in the sport of CrossFit. I handed my training regime over to my Partner Mike, ...


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.


The Top 5 Reasons To Sign Up for the CrossFit Open

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The CrossFit open is officially here. The first workout will be released this Thursday. Athletes all over the world will participate in one of the largest community driven sporting events in the history of the human race. The question stands; why in the hell should you sign up and participate? ...


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.


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