The Power of Choice


Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

Energy Systems Exploration


As a living, breathing, blog reading individual you’ve probably learned the basics around how food provides the body with energy. There are actually several different ways that this can occur and they depend on the activity being performed. Depending on our sport or activity, nutrition, genetics, and level of training will each play a role which energy system is primarily utilized. As you can see in the pictures above these athletes have trained to optimize a certain energy system in their body to improve performance at their respective sport. Regardless of which energy system is predominantly used all energy is stored in the form of ATP.

Adenosine Triphosphate or “ATP” is the energy currency of the body. Each of the energy systems in the body have their own way of producing ATP to power our daily activities. There are pro’s and con’s to each energy system but ultimately having a better understanding of how our body uses energy can help us make informed decisions on diet and exercise. Let’s learn about each energy system…

Alactic System aka the Creatine Phosphate System
Lactic Acid System aka Glycolytic
Aerobic System aka Fatty Acid Metabolism

“No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” —Tony Robbins

Alactic System

(aka the Creatine Phosphate System)
What is it: The alactic system utilizes creatine phosphate (CP) as an energy source. It fuels high intensity efforts. Creatine is able to donate its phosphate molecules to the the Adenosine Diphosphate (ADP) molecule allowing it to return to ATP, with potential energy stored in its chemical bonds. Creatine comes from the food that we eat with the highest levels in red meat, pork, poultry, and fish. It can also be supplemented for vegetarians and vegans.

Time domains: This energy system is exhausted in 8-12 seconds for most individuals and you will fatigue when your CP and ATP stores have depleted. It is great for quick bursts of energy.

Efficiency:It requires 30 seconds to 2 minutes to replenish energy stores.

By products: Heat released from the breaking of chemical bonds.

Examples of activity: You may see this energy system in action through the short powerful bursts seen in weightlifters, powerlifters, pitchers, and shot putters.
What training looks like: Training the CP system means using short time domains with long rest periods in between. In the gym this means keeping rep ranges to sets of 6 or fewer reps.

Lactic Acid System

(aka Glycolytic system)
What is it: The lactic acid system utilizes glycogen (glucose stored in the muscles and liver) as a fuel source. It is for longer lasting high intensity activities. Our body is able to store about 500 total grams of glycogen in the muscle and liver tissue which provides around 2,000 calories worth of energy. Running out of this fuel source is commonly referred to as “bonking.” Some athletes consume carbohydrate foods, drinks, and supplements during training and competition to prevent running out of this valuable fuel source.

Time domains: It is the primary fuel source for activities lasting from 30 seconds to about 3 minutes. You know you have fatigued this energy system when hydrogen ion accumulation causes a burning sensation in the muscles.

Efficiency: The lactic acid system is very efficient at providing fuel but fatigues quickly. Due to the long recovery time it is favorable to alternate levels of intensity between glycolytic and aerobic dependence to sustain high output.

By products: The byproduct of this system is pyruvate. Which must be cleared from the blood to continue to utilize this energy system. This can take 30-60 minutes.
Examples of activity: This energy system would rule during a 400 or 800 meter sprint, a hockey lines time on the ice, or most CrossFit workouts. It is seen in mixed use with the aerobic system during longer workouts or soccer and basketball games where the players alternate between a slower jog pace with periods of intense sprinting and jumping.

What training looks like: To train this energy system you can utilize interval style training. Intense bursts of energy followed by a recovery period that allows you to stay at a threshold of high output. These athletes tend to have increased muscle mass and ideally lower body fat percentage.

Aerobic System

(aka Fatty Acid Metabolism aka Krebs Cycle aka Citric Acid Cycle…)
What is it: This is the creation of energy from fat, glycogen or protein in the presence of oxygen used to power low and moderate intensity activities. The mitochondria present in muscle cells takes the available fuel source through a variety of reactions to produce ATP. Since fat molecules packs 9 calories per gram they tend to be the main choice for this energy system. Even the leanest individuals carry enough body fat to fuel many days worth of activity.
Time domains: Any activity lasting more than 3 minutes in duration.

Efficiency: This system produces energy much more slowly than the others. The good news is it can utilize an unlimited fuel supply of fat.

By products: The aerobic system only produces water and carbon dioxide when generating ATP.

Examples of activity: This energy system is your predominant fuel source for jogging, cycling, swimming long distances, and most of your daily activities.

What training looks like: Athletes who have become efficient at using fat as a fuel source are able to convert the energy from fat more quickly, allowing them to sustain higher levels of work capacity for activities with long durations. These athletes are usually easy to spot as they have exceptional muscle definition and extremely low body fat.

As you can see from the graph, our average work capacity is dictated by the length of time we are performing an activity.By training in all three energy systems we can become more efficient in all areas, thus increasing our work capacity across the board.Individuals who only try to utilize cardio or lifting heavy weights to improve work capacity will fall short of their well rounded counterparts. If you’re an individual who wants to improve general health it is beneficial to train each of the energy systems.

If you’re ready to increase you work capacity and become more fit give us a call today and we’ll help you get started!

Maximize Your Macros:


A Consumer’s guide to Fat, Carbs, and Protein…

Diet and nutrition are a highly individual journey and no one answer is true or right for everyone. The simple fact of the matter is that when it comes down to it, you have to figure out what works best for you. However there are some overarching philosophy that can channel your approach to healthy eating. When you figure out a style and frequency in your relationship with food that works well you will notice improvements in energy levels, focus, mood, and of course physical performance.

Fats

Paleo, Ketogenic, and Atkins diet have helped change many of the negative perceptions of fat in the diet. As Americans a far bigger threat to our health is a diet that contain high sugar and processed foods.Fats are not only not bad for you but are an essential source of fuel and micronutrients that make us healthy. It’s important to choose the right types and amounts of fats in your diet that let you operate at your best.

The chemical structure of a fat or fatty acid determines what role it will play in our bodies. Based on this structure we are able to classify fats in certain classes that share similar characteristics.
Fats can be divided into saturated, monounsaturated, and polyunsaturated fats.

Saturated fats are found in red meat and coconuts and up until recently have gotten a bad rap as culprits of heart disease. Monounsaturated fats are found in plant foods like nuts, avocado, and olive oil. Polyunsaturated fats include Omega-3’s and Omega-6’s which can be found in fatty fish, flax seeds, and walnuts and are associated with a variety of health benefits.

Fats are essential for energy requirements, hormone production, and make up the wall of every cell in your body. They are also directly related to our immune system and having the right ratio of fats is very important for a healthy inflammation response.

Carbohydrates

Carbohydrates are found across a wide variety of foods and depending on the structure of the molecule our body will respond to eating carbs in very different ways. Carbohydrates have a direct relationship with the glucose levels or blood sugar in our bodies. When our blood glucose levels become elevated our body releases a hormone called insulin to store this extra energy for later when we might have a greater need for it. This glucose is stored in the muscle and liver in long chains known as glycogen or the glucose can be stored in adipose tissue to be utilized later (aka fat storage).

Your goal should be to optimize the amount of carbs that are being stored as glycogen and minimizing excess carbs that would contribute to fat stores. Selecting the right types of foods like vegetables are beneficial because they contain fiber, vitamins, minerals and have a low glycemic index. The glycemic index measures how much a food increases our bodies glucose after consumption. High GI foods include white bread, white rice, and cereals. These foods can be very bad for your waistline, because if your body is not prepared to receive fuel and store it as glycogen they will immediately be stored as fat.
Our bodies can become insulin resistant and requires higher and higher amounts of insulin to store the glucose. Resistance training however, can increase our insulin sensitivity. That means that our cells are highly responsive to storing glucose when insulin is present. Focus on consuming low glycemic carbohydrates that provide key nutrients and avoid high sugar or refined ingredients.

Protein

Protein is found in and comprises most of the cells in our body. It is found in a variety of animal and plant sources. Protein is important because it contains amino acids, tiny molecules that are the building blocks of muscle and also used for the synthesis of hormones and neurotransmitters. Some of these amino acids are considered essential meaning they must be provided from a dietary source. Without these essential amino acids we will not be able to repair our tissues and certain vital processes will cease to happen.

Since protein helps us recover from and perform optimally during our workouts it is important to consume after a workout for muscle repair. Real food sources of protein include beef, chicken, eggs, and fish. Try to include these foods as staples in your diet. These foods have amino acid content that is similar to what our human body requires for repair. This is also known as the biological value of the protein. Vegetable sources of protein have a lower biological value and may lack one of the essential amino acids needed by humans. These foods must be strategically combined by vegans or vegetarians so they consume all the amino acids needed for tissue repair. As a vegan athlete it can be challenging to meet your needs without supplementation and can be difficult to get a full spectrum of key micronutrients.

Try to consume 1.0 to 1.5 grams of protein for every kilogram of body weight. For a 200 pound man (90 kg) that means 90 grams to 135 grams of protein per day. This will provide enough amino acids for your bodies daily needs. Unfortunately eating more protein doesn’t mean it automatically turns into muscle. Unused protein will be broken down and utilized as a fuel source by the body.

Hopefully knowing a little bit more about each of the macronutrients and how they act in your body will help you to make informed decisions. If you have more questions around a healthy diet give us a call today!

Strength Training for Injury Prevention


“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin

Life is unpredictable and sometimes in our sports, exercise, and daily life we come out of these unpredictable situations a little bit worse for the wear…

Some folks try to prevent these situations from happening through avoidance, but if you want to have a high quality of life I highly recommend you adopt a strength training program as your physical insurance program. This is certainly a much more proactive approach to mitigating physical injury than hoping for the best.

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” -Herschel Walker

Or if you are an athlete like Robert Griffin III (pictured above) you may want to consider the risk factors of your sport. Robert, aka RG3, came into the NFL and was an instant phenom and fan favorite for his dazzling display of athleticism that was so uncommon in quarterbacks. His jukes, spins, and leaps were no match for the demands professional football places on an athlete and RG3 has spent most of what was once a promising career watching from the sideline, injured.

You see, despite his athleticism, RG3 has not trained in a way that reinforced a fundamental movement pattern. As we look at the series of pictures highlighting the windup before an explosive jump, We see a valgus knee fault where his knees cave in creating a very compromised position for the joints of his lower extremities. Even though not all injuries are preventable, by focusing more on proper technique and exercises that stabilized the knee joint rather than increasing strength and speed RG3 may have avoided some major injuries in his career.

“There are no shortcuts to any place worth going.” -Beverly Sills

So what should a workout look like?
Exercise should replicate natural human movement patterns. The ones we encounter on a day to day basis. Squat, lunge, hinge, push, pull, rotate and walk. Most exercises fall into at least one and sometimes several of these movement patterns. By addressing all of them in our training we not only improve our functional strength but also prepare our bodies for anything life could throw at them.

In one study published in the American Journal of Sports Medicine there was an 88% overall reduction in ACL injury rate in an intervention group of soccer players who participated in an injury prevention program. The right knowledge and a little consistency can go a long way when it comes down to keeping your body healthy.

Is your current training program addressing mobility, recovery, full range of motion, and then total body strength?

If you have suffered from injuries in the past or have concerns with your mobility it is important to address those with your trainer or coach. They will be able to help you by assessing the area of concern and designing a program to help you improve function with goals and checkpoints along the way. It is not always fun, easy, or sexy to do but giving attention to our problem areas will be easier to do the sooner you start.

“I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.” -Muhammad Ali

Don’t be the dad who throws out his back building sand castles at the beach. Talk to one of our coaches and we’ll help you tackle your challenge areas today!

Do It Right


Do It Right

One of the things I love about CrossFit is that it has allowed me do things and accomplish feats that I never though possible. When I walk into the box I am ready to do more and more. I feel like I can do anything. I have become addicted to that feeling. I yearn for it and don’t want to be without it. I look forward to that high. Some times I push and push to the point of my own detriment. This is the point I want to talk about.

We go to the box to get better. As long as we are better when we leave then when we walked through the door, we have accomplished our goal. But what does “better” mean? Does it mean that I have to PR every time I show up? Or does it mean that I have to push myself until I throw up every workout? Maybe it means that I push myself to that 50/50 point. You know, that moment in the workout that you tell yourself that you’re on a roll, but its 50/50 you hurt yourself on that next lift. I am not saying I am right I am just saying it happens. Or how about when your shoulder is sore but you do snatches anyway? Maybe its day four in a row and you know you should take a rest day, or a day for mobility and stretching.

Getting better can mean doing one more rep at the same weight perfectly. This builds motor patterns that will allow the particular movement to become “second nature”. Maybe the increased mobility will allow you to get deeper and more comfortably into the bottom of that squat. Maybe that saves your back or shoulders from excess force that would cause injury. What if the rest you get that day allows you to push more next time and you finally hit that PR. The PR you wouldn’t have hit with lactic acid filled muscles that have been fatigued for three weeks.

Remember that we are playing the long game. If you are like me and you have chosen CrossFit as your preferred mode of exercise, then you will be doing it for a long time. There is no rush. Pace yourself and do it right. Don’t workout an injured joint or muscle. Don’t exercise 37 days in a row. And don’t put your health at risk because of your pride. What you should do is work hard, listen to your coaches, scale when needed, and be patient and consistent. Your gains will come much quicker when you do it the right way.

5 Reasons to get STRONG


Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

What are we actually working with when we mobilize?


Have you ever wondered what that gewy film is on a chicken breast? Its called myofacia and guess what, we have it all over our body. It surrounds and contains muscle, helps tissue glide on one another and can often times restrict motion. I want you to check out this short video. You don’t have to watch the whole thing but just check out what we are actually working with when we are mobilizing. Myofacia is a misunderstood tissue that needs to be addressed just like muscle, tendon, bone and joint capsule. If we can understand why and what we are actually doing when we put our selves through this “productive torture” we call mobilization. We will be more consistent in our efforts and see more benefit. Some of this video is minimally graphic. Enjoy!!!

Perspective on RX


It’s been almost 8 years since I first started coaching CrossFit and 11 in the CrossFit circle. In those eight years, I’ve met 1000’s of athletes and coached many hours of group classes. During this time, I have gathered certain coaching perspectives that I believe, could be detrimental to your progress in the gym, and that is the notion that every session must be RX. I’d like to see if we can change the perspective on completing a workout as prescribed vs scaled. This is meant to give you a little perspective and maybe even eliminate a little bit of weight off of your shoulders! (Both in a literal and figurative sense.)

Integrity of Movement

As always, your safety is my number one priority. If your quality of movement is ever suffering for the sake of moving a prescribed weight, this could eventually lead to some very serious injuries. So instead of thinking of Rx as a certain weight that might have been prescribed on the whiteboard let’s try something new! Think of “Rx” as staying back on your heels during that push-press dip, or keeping your back completely neutral during every single deadlift that you perform during your workout! Change your perspective on what “Rx” means! It’s not just about who can do the workout Rx, it’s about achieving the desired training stimulus in a safe and effective training environment.

Strive for the Stimulus

Every workout you do, every time you see a prescribed weight, a standard movement listed in your program or whatever it might be, I want you to remember that someone just completely made that number up! The number is prescribed to generate a certain stimulus but not every athlete is going to use the same weight and receive the same stimulus. Let’s look at what that means for our sample workout below.

“DT”
5 rounds for time:
Rx Weight- 155/105
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

This workout is a great example because it’s going to generate a different stimulus depending on what you, as an athlete, are capable of doing. Some of the top athletes in the world are completing this workout in about 3:26-4:00. (Insane right?) Now, that’s a crazy fast time, but let’s take a “normal” person (not the freaks of nature who are going sub-4 on this). You are looking at about 6-9 minutes of work to generate the desired stimulus if this were to be prescribed in a class setting. I’ve seen athletes that were so set on completing the workout as prescribed that they work for 25+ minutes on a workout that is meant to stay under 10! The intensity plummets, maybe this weight is only 20-30 pounds under your 1 rep max, it’s no longer the same workout for you. The effects on your body are now completely different and you definitely won’t elevate your heart rate the same way someone did when completing this in under 6 minutes.

Now, I’m not saying that you can’t challenge yourself during some of these benchmark workouts to set a time for yourself to beat in the future. That’s not my point at all. My point is that we need to think of what the desired stimulus is for the day and think of THAT as “Rx.”

So don’t stress yourself out over whether you are lifting a certain weight during your metcon or not. You should never feel like less of an athlete for having to scale back on the pounds to keep yourself safe! Make certain that you are moving safely and efficiently and I promise you will see so much progress. Have patience with yourself and remember that no two athletes are the same. Never feel forced to do the same weight in a workout as someone else just because it was the Rx weight on the whiteboard. Stay safe and think of this fresh new perspective!

Expanded HX Classes


H-town Nation,

Over the last year and half, we added another type of class called H|X. We offered this as a Saturday option for those looking for more and different from our core offering which is CrossFit.

We clearly heard that you love our core program and coaches and it’s what keeps you coming back. However, there was also a consensus that there was a great opportunity to offer H|X even more and be complementary to the existing CrossFit program

(Coach Karen on Dumbells, Wod Wars 2016)

For those that may not be familiar with our H|X class it consists of using all of the current equipment except the barbell, along with new equipment options such as  Assault bikes, and dumbbells and will provide an entire new selection of exercises and workouts. You can expect to burn a lot of calories in this class and work yourself to a leaner physique and improved conditioning! If you’d like to know what your fellow members think about it, then listen to some of the feedback we received over the last year……..

My overall experience with H|X was fantastic! This is just the addition to H-town that I wanted! I’m excited to incorporate this into my ”workout regime.

I’m burning more calories with the new H|X program than I did in the regular classes, and I’m really enjoying the workouts, too.

I think the new H|X workouts are fantastic, and my overall experience has been really positive.

The new H|X program leaves you feeling accomplished…and you feel like you’ve done something worthwhile at the end of each class.

To be clear, we are not leaving our CrossFit programming. That class will always be central to who we are and what we do. And for those of you who are looking to compete at the next level then you will definitely want to strive for our RX+ for the most advanced clients.

 

SIMPLY H|X workouts are less technical from a movement perspective, meaning you can start challenging yourself right away. The exercises used and the way they are programmed in this class allow for intense workouts with less soreness than the CrossFit program.

Still Intense, But With More Focus On Calorie Burn:

H|X  workouts are designed to stimulate your metabolism, and leave you with an after-burn effect that keeps your metabolism elevated for up to 12 hours after your workout. It can be incredibly effective as your sole program, or can be the perfect complement to our CrossFit program that allows you to get in extra workouts each week without feeling beat up

Fun, Very Fun, and Extremely Fun Ratings:

So just how fun is H|X?  Of those over the last year that have participated in the Saturday program, 96% of your fellow H-town members love these new workouts! And we are confident you will too. Because we’ve removed all the barbell work and highly technical skill in the H|X program, there are no more dropping weights from overhead, no more heavy Deadlifts, and no more struggling with movements that take a long time to master. But have no fear – if you love the competition, heavy barbell work, high skill emphasis, and intense workouts that we do now, you’ll love the new direction of the CrossFit programs.

(Assault Bike work, Wod Wars 2016)

Let’s look at some of the logistical questions you may be having at this point:

Q: When will the new  H|X classes start?

A: They just did 2 weeks ago! Each of you will have the option to schedule for an H|X class or a CrossFit class with your existing membership through your app. Simply change the program in the drop down menu

Q: What new equipment will be added?

A: We have added 5 Assault bikes, and a wide range of dumbbells. Coming next: battle ropes

If you competed in Wod Wars this year then you know all about the Assault bike! This is one of the simplest tools out there for pure cardiovascular conditioning and fat loss! The bikes will be utilized in all of our program offerings.

With the battle ropes, you get out of it what you put into it! The ropes can be done with great intensity and very little learning curve. The Dumbbells are another great addition to our free weight selection – they allow for easy scales, additions to our exercise library, and new challenges for athletes in all of our program offerings.

 

H|X classes have now been added to the evening weekly schedule.

M/W @ 6:30pm – ARTS DISTRICT LOCATION

 

Please be flexible with us as we know change can be hard but we want to come up with the best options that can serve the majority of our clients. We will be certainly looking for your feedback on what works best.