April 10, 2017

The Hardest Part

    It’s 5:45am and I feel like death. My legs are sore from the hiking I did over the weekend, I didn’t get enough sleep and I know I have a twelve hour work day ahead of me. By the time I get in the office and open my computer, I have six voicemail messages, one-hundred and six unread e-mails and a to-do list the size of my desk. It’s going to be a long day. Regardless, when 2pm hits the clock, I know I have two choices: I can collapse on the comfy couch in my office until it’s time for me to coach at 5:30pm, or I can suck it up, drink a little pre-workout, and go show the gym floor I am stronger than anything my day decides to throw at me. Some days it’s harder than others, but every day I pick the latter.       Potential clients come up to me every day and ask, “Isn’t CrossFit hard?! You guys do pull-ups and push-ups and deadlifts! I don’t think I can do any of those things. Is this going to be too hard for me?” My answer has always been, and will always […]
March 2, 2017

The Growth Trigger

        George is a pretty strong guy. He is 5’10”, 170lb soaking wet, and a stud by all counts. Every day, George walks into the gym, does 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats. He wipes the sweat off his brow, chugs a protein shake, and leaves. This goes on day after day, week after week, month after month. George is strong, but he doesn’t seem to be getting any stronger. “The workouts are the same as they have always been. Why have I stopped growing?!” George yells out in frustration. Well, George answered his own question.       Remember in physics class when your teacher would try and get you to memorize the definition of Newton’s third law? Well it’s about to come in handy! Newton’s third law states that every action has an equal and opposite reaction. Let’s see how that applies to George: George’s body has become incredibly capable of handling the exact amount of work that George throws at it; 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats. So long as George continues to do that same workout, his body will stay the same. Why? Because it doesn’t NEED […]
February 6, 2017

The Process: Part 1: Find Your Mountain, Climb Your Mountain

  My father was in the room with me. He sat in a chair at the end of my bed, I could see immense anguish in his eyes, almost despair. He searched with his eyes to know what I was feeling: pain or not, fear or not, hope or not.    Up until this point (at least from the event of my injury until this point) I had been mostly hopeful, optimistic, almost a sense of gratitude that this thing had happened, knowing that I would have to wait no longer to feel a pain of such magnitude, and would never have to fear the pain again. It had happened, I had survived, the sun rose the next day.     But, seeing my father, my first coach, my loving critic, my most loyal fan, look at me with such a grasping yearn for understanding, I broke. Holding onto optimism for the week that had passed since my injury I was quickly cut down by the sheer effect of this injury, the magnitude and waves it would send through my life. The last decade of my life had a sole purpose and pursuit, now that purpose was in immediate question […]
January 10, 2017

Simple and Effective Recovery Strategies for Increased Work Capacity

Simple and Effective Recovery Strategies for Increased Work Capacity by Michael Garrity Ever since I became a strength coach and a personal trainer the most common question I have received from clients and athletes has been “I want to see results fast, is it okay if I do extra workouts?” This question is a loaded one, and takes more than just a simple post WOD conversation to quench. Whether it be adding an extra strength session, cardiovascular workout, or an extra sports practice, people want to do everything they possibly can to see their goals come to fruition quicker. However, in this age of instant gratification, people rarely understand how physically and mentally taxing training at high volumes can be. So my first piece of advice to the athlete hoping to add in some extra credit would be to TRUST THE PROCESS that your coach or trainer has placed in front of you. You aren’t going to see results right away, but if you are training consistently and doing your homework outside of the gym (proper nutrition and a healthy lifestyle) you are going to achieve more than you expect over time; it just takes hard work and consistency. So […]
October 3, 2016

7 Rules for Fat Loss Training!

Coach JT shares with us his 7 secrets to training for maximum fat loss: 1 – Prioritize nutrition. Yes, nutrition is the single most important thing for fat loss! If you’re serious about stripping off body fat, you must make time for grocery shopping, cooking, meal prep, doing dishes, and keeping a food journal. If you don’t have time for this, make time! Cut down on time wasters like social media, web surfing, playing on your cell phone, or TV. If you truly have eliminated every possible time waster and are still pressed for time, train less to have the time to take care of your nutrition. That’s right, train less! For example, in my fat loss programs, I have Tuesdays and Saturdays as shopping/meal prep days. You can still train on these days, but if you’re truly pressed for time, sacrifice your training on these days to take care of your top priority for fat loss – your nutrition. As far as what to eat, there’s no rule that says you have to perfectly follow a particular diet. Certain aspects of certain diets are worth emulating. For instance, you can take aspects of the paleo diet (natural, single-ingredient foods, […]
September 2, 2016

Why Conjugate System?

  Variation: Like many systems that revolve around specific lifts we have the freedom to rotate our max effort variations weekly and our dynamic variations every three weeks. This allows us to avoid accommodation and overtraining. Also, it allows for a steady flow of personal records which psychologically helps our athletes.  Speed Work: Moving submaximal loads fast stimulates more high-threshold motor units than moving maximal loads slowly. Additionally, it teaches us how to be faster whether it be with our olympic lifts or the first pull of our deadlift. Special Exercises: A large percentage of our training is done with special exercises to bring up lagging muscle groups. Not only does that help prevent injuries by keeping our athletes balanced it allows us to include a high volume of work with less stress on our bodies. Max Effort Work: With maximal loading the volume is quite low/intensity high in relationship to our dynamic work (which makes ME work a great counterpart to DE work), but loads are maximal which facilitates inter/intramuscular coordination. The Box Squat: The box squat is hands down the best method for developing the hips/upper hamstrings. This directly correlates to increasing other lifts. The conjugate system uses a myriad of box squat variations to […]
August 30, 2016

The Other 23 Hours

Get Your Sh*t Together and Maximize Your Gains!   Recovery begins the second your workout ends. While it’s obviously important to bust your butt day-to-day at the gym, I would argue that what you do outside the gym has just as big of an impact as what you do in the gym when it comes to achieving goals and living a healthy lifestyle. Don’t let your hard work in the gym go to waste by being lazy and naive to all other aspects of life. Below I outline some of the key components people of all fitness levels should focus on. While not everyone’s goals may be the same, each of the factors below have an impact on overall fitness and wellbeing!   NUTRITION The topic of nutrition with regards to fitness and working out is a beast! So, let’s keep it simple: Ideally, a moderate to large size meal should be consumed post-workout. Amounts of macronutrients (protein/ carbohydrate/ fat) will vary depending on the individual’s goals and the nature of their workout completed. This is arguably the most important meal of the day which will help replenish your body’s energy stores and help build muscle mass. Eating real foods […]