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by coach Kelly Moates The word routine does not necessarily equate to a positive outcome. Routines can be negative and lead to negative outcomes. For us, we should define the routines that we currently have in place and plan for ones we want to create going forward. January is a…

2020 01 16

Enjoy the Holidays!

By: Jan Kozak 0

by Coach Kelly Moates It’s the holiday season (Andy Williams style). The place where health and wellness go to die. Let’s talk about some of the feelings you may experience. There’s shame, guilt, hatred (for yourself and the person that brought the food you can’t pass up), stress and…

2019 11 27

Holiday Eating

By: Jan Kozak 0

Written By Staff RD Sara Sheridan At 12:00 AM on November 1st, a number of things happen. Stores dump Halloween decor for evergreen wreaths, tinsel, ornaments, stockings, and other Christmas decorations. Mariah Carey wakes from her 10-month hibernation to sing “All I Want for Christmas” on repeat in every retail…

2019 11 17

Priorities Matter

By: Jan Kozak 0

by coach Kelly Moates The Open gives a unique opportunity to evaluate your priorities. For those doing the Open, you get four days and some change to complete the workout. Why does this matter? If you don’t make completing the workout each week a priority, there’s a good chance that…

2019 10 15

Is The Open for me?

By: Jan Kozak 0

by coach Kelly Moates Sooo The 2020 CrossFit Open is here. Let’s review: The Open is the start of the CrossFit season. It consists of one workout per week for five weeks, starting on Oct 10th. Workouts are announced on Thursday evenings, and to bring us…

2019 09 17

Getting Bulky

By: Jan Kozak 0

by Coach Kelly Moates There’s a question that seems to come up often in the CrossFit world: “If I do CrossFit, will I get bulky?” Let’s dig in for a minute. People appreciate straightforwardness, right? This particular question typically comes from females but is not exclusive to one gender. All…

2019 08 22

What is good nutrition?

By: Jan Kozak 0

by our on-staff Registered Dietitian, Sara Sheridan In the age of the Internet and social media, we are continuously inundated with new fad diets (does anyone remember the Cabbage Soup Diet?), diet “hacks” (drink apple cider vinegar every morning to lose weight fast!), and nutrition research (are egg yolks healthy…

2019 08 14

How often should you work out?

By: Jan Kozak 0

by Coach Kelly Moates Loaded question: How often should you work out? The answer requires another question, what are your fitness goals? REMINDER: We are all athletes. Everyone that enters the gym becomes an athlete. There are coaches and athletes, that’s it. As an athlete, I would say that you…

2019 07 16

Grace & Patience

By: Jan Kozak 0

by Coach Kelly Moates Holy potato, it’s already June! I’m sure that by now you've already reached your 2019 goals, whatever they are... Right? Things have gone exactly how you planned for them to and the weight is flying off or the muscles won’t stop growing…? Allow me to offer…

2019 06 14

Hero WODs

By: Jan Kozak 0

by Coach Kelly Moates What is a Hero WOD? A Hero WOD “is a tribute to a fallen first responder or member of the military who has died in the line of duty.” Hero WODs are often more difficult than your average workout of the day. Why Hero WODs? Many…

2019 05 16

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