7 Nutritional Tips to Maximize Your Post-Workout Routine We’ve all heard about the magic “window of opportunity” that occurs post-workout. This period directly following a workout where optimal nutrition is paramount. By getting the right macros, you will assist in faster recovery, decrease muscle soreness and improve body composition. For the hour following your workout, [...]
Suns Out Guns Out: Outdoor Workout Circuit It’s mid-July, and the sun is shining, but you know you should head to the gym and get your workout in. How can you justify spending time in an air-conditioned box when the sunshine is beating down, and the smell of a fleeting summer is in the [...]
How Anxiety and Stress are Killing Your Gains In the fitness community when we refer to stress and muscle gains we’re thinking about physical stressors. Progressive overload, periodization, variations in training intensity, frequency and volume are some of the ways we like to believe we can control how our musculoskeletal and nervous systems adapt to [...]
The fitness revolution is showing people the truth about exercise: that gimmicks are garbage and hard work pays off, and thus, we are growing. When customers have problems or need a more in-depth understanding of our niche products, they contact us, and our goal is to help them as quickly and awesomely as possible. We're [...]
The key to relieving low back pain...the Psoas. Low back pain is one of the most common complaints we hear about. 80% of people will experience some low back pain within their lifetime. The most common reason for this discomfort are tight psoas muscles (commonly known as hip flexors). The psoas is attached to the lower [...]
Work on your Weaknesses Here's the deal... we all love working on our strengths and feeling like we crushed our cross training workout. But, want to get in on a little secret? I've heard it before but It still took me a long time to figure it out, I've been told to do it before, [...]
Looking to equip your home gym can be the most fun you've had in a while! When it comes to cost and convenience, make sure this gym is something you are going to get a lot of use out of. Home gyms are ideal for those will awkward schedules, and who have a little money [...]
Giving Your Clients Motivation by Getting in their Head: The Psychology of Training Getting clients in the door is sometimes only half the battle. While coaches and trainers have a clear understanding of the benefits of exercise and training, our clients don’t always feel the same way. You need to find a way to [...]
Talking about taking powerlifting a little more seriously? It's not just about the 3 big ones, deadlift, squat and bench, but about all the muscles associated with them. As you might guess, we're talking about... pretty much every muscles in your body! So how can you use other lifts to compliment the 3 big ones? [...]
Best drills for better WOD times Improving your WOD times by doing a lot more WODs is a logical answer. But for those who need a little extra, I put together this simple list of drills which I have found help athletes improve their WODs. The idea is to make you move between many movements [...]
Simple Mobility Drills to Improve Front Rack Position (and lift more) Front rack position mobility is critical for movements including front squats, thrusters, overhead pressing, and jerks. I'll take you through our six favourite front rack mobility drills. These drills are primarily to improve thoracic spine extension and to improve flexibility in the lats. Thoracic Extention [...]
The Most Common Weakness in Your Athletes and How to Fix it I want to go over the most general weakness we find in new athletes of all levels. It is risky to make a blanket statement pointing out one SINGLE weakness that all people share, so let's be more specific... I'm going to teach you [...]
Lifting and find yourself ready for the off season? This is our list of top drills for lifters in the off season! Drill #1 Snatch press (behind the neck) This is a great drill for mobility of the hips and back, not to mention shoulder stability and strength! Place a bar behind your neck, [...]
How to use GVT to Blow your Plateau Away Is GVT for you? Here is how you can make serious gains and using German Volume Training. I’ve learned a lot about German volume Training recently as we looked at ways of changing the randomness of CrossFit training routines into a structured and progressive program. GVT, [...]
Should You Be Foam Rolling Before or After Training? This is a simple enough question which was first brought to my attention by my osteopath. Should we be foam rolling before or after training? Like most of us, I didn’t think it made a huge difference. I was initially taught to foam roll before I [...]
Why the Air Bike is the Single Best Conditioning Tool You can find very few machines in a CrossFit box, rowing machines are often a staple, but more and more gyms are outfitting their facilities with Air Bikes. These suckers were initially developed for seniors with limited mobility. But don't let that fool you, they [...]
5 Reasons Rowing Will Make You The King (or Queen) of Cardio Winter is coming. We want to help make sure you are getting the most out of your training as winter approaches. We have all had the misfortune of encountering the great killer of your workout...time. Try as we might, some days just don't [...]
The Importance of Foam Rolling Have you ever felt so sore that it seemed like every muscle in your body is riddled with knots? Knots can be a nuisance, for sure, but are especially annoying when they're causing you pain. Often, the first move people make when they realize they need to get “rid” of [...]
IIFYM (if it fits your macros). Is it the Diet for You? Think of the word diet and often images of Atkins or eating some weird food pop into your mind. Dieting has been stigmatized as a miserable, deprived experience. Having to eat certain brands of food (think Special K or Slim Fast diet) or [...]
Strength Training VS HIIT When you engage in a healthy lifestyle, there are certain goals you will find yourself setting. Milestones to celebrate all the hard work you plan to put in. One key component a program that gets you results is having the proper elements working together. Strictly lifting weights and not doing cardio, [...]
August 22nd: We have moved to Calgary. Same day pick ups are available. We will still have free pick up in Vancouver. Dismiss
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