Blog

As CrossFitters, we seem to be willing to eat like a saint (paleo/primal/eat real food), train like an animal (#beastmode), and make lots of sacrifices in the name of performance (Pukie).

However...When it comes to treatment and maintenance, most CrossFitters wait for catastrophic injury...

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Huge thank you to our volunteers, spectators, athletes, sponsors and the amazing team behind the scenes. You are all the reason this years Women's Throwdown was a HUGE success!

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Nutrition is key to optimal health. But why? There were so many things that confused me about nutrition while I was trying to increase my performance in the gym. It was hard to know which nutritional plan was best for me as a lifestyle. There are so many factors that I had to consider, which...

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If you are a novice CrossFit athlete like me the Open can be a bit intimidating. This statement is especially true if, like me, you have yet to string double unders together. Needless to say my score for 14.1 got me down. I felt like it was not reflective of what I am capable of and how...

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Ever wondered about the benefits of foam rolling? Curious how to use a foam roller and why you should?

Foam rolling is a self-myofascial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles… essentially a self-massage to relieve muscle...

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Enter the mind of a weightlifter for a bit. To me, the snatch, clean, and jerk is a feeling. It requires you to be completely aware of what your body is doing through space with heavy weight. I feel like a broken record sometimes saying, “feel the weight in your hands, feel the weight in the...

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"Abs are made in the kitchen…not in the gym."

Have you heard of this statement before?? Well, it is very true! How do I know? After training 10 weeks for a figure competition 3 years ago, I dropped down to a LOW and (temporary) body fat of 10.5-11%. While my kept active and did isolation...

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It was late Sunday January 12th, 2014. My sister's partner, Kate, called to tell me Kevin Ogar broke his back at a CrossFit competition. There was silence on both ends of the phone.

Wait... rewind. First, let me explain to you why this hits close to home for me and my family.

About...

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“You can train hard 4 or 5 days a week for 10 years and still only be halfway decent at this sport.” Coach Mike Burgener

I was told this about 5 years ago as a bright eyed bushy tailed crossfitter by the Crossfit Olympic lifting coach himself. The truth of the statement has only just...

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Whether you think you can or think you can't, you're right! - Henry Ford

I often get asked, “ Pam, how is it that you can run for so many miles and not quit? How is it that you can keep pushing yourself when you know that your body wants to quit?” And my answer is….”I just keep telling...

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With the kick off of Woodward CrossFit's first official Strongman Strength series, I felt it pretty fitting to answer the age old question, "Why Strongman?" Most athletes that come into the gym for a CrossFit class probably have...

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Seminar Staff member, E.C. Synkowski, talks about Paleo, the Zone Diet, and nutrition for athletes.

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Chris Spealler demonstrates proper positioning of the air squat, a fundamental movement in CrossFit.

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