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Recent Posts

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.


How to Build Muscle

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The quest for fitness is fraught with struggle. Although the road is treacherous, most of us have grown accustomed to the speed bumps we encounter along the way. We train, eat, sleep and repeat. All we have to do is keep showing up, right? The nature of our bodies is ...


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.


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 ...


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.


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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