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August 13, 2015

It's an awesome feeling to get yourself up and over those rings. Muscle ups make me feel like I can fly. These are my absolute favorite thing to do at the gym. As much as I love them, I've struggled with how to explain how I do them. See, this is how I learned how to do a muscle up:

1. Watch videos online.

2. Buy some rings since the gym on base doesn't have them.

3. Try to get a muscle up.

4. Try again.

5. Try lots of times everytime I come to the gym. (Make music on my Nano loud to distract from all the people looking at me like they are going to call the cops soon if I don't stop.)

6. Do 30 muscle...

July 28, 2015

One of our go-to definitions for CrossFit is constantly varied, functional movements, done at high intensity. These three components are equally important to the success of any individual. Variance and functional movements are two pieces that we include in every athlete’s program from day one. Intensity, on the other hand, is something that must be managed and gradually introduced and increased as newer athletes learn functional movements and become more consistent with them.

Intensity is CrossFit’s “special sauce,” it’s what makes our program successful. Too little and you stall results. Too much an...

July 30, 2013

We’ve all experienced muscle pain up to several days after exercise from Crossfit; it’s a normal response and there is an explanation!  It is called Delayed Onset Muscle Soreness (DOMS), which is a phenomenon that occurs 2-5 days after exercise from more eccentric (lengthening of the muscle) movements.  DOMS occurs from small microscopic tears that occur to the muscle fibers.  This is a normal response after exercise and can help build up muscle hypertrophy, increase stamina, and help with muscle recovery as you increase load/resistance.

Muscle pain or fatigue should go away after a few day...

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