September 24, 2018 Hey y'all! We are back for another Mobility Monday with Rachel! Today we will be addressing the muscle group, the Lats. Most of us know WHERE our lats are, but we may not know what they do or how to activate them during different movements when they can help us tremendously. Watch this short video below then Rachel goes into more detail for us!
September 18, 2018 Medball Cleans
We are back with Logan for another Tips N Tricks! Medball or Wallball Cleans are a movement that we don't do as often in the gym as we probably should, but that doesn't mean it's any less important. Many CrossFit gyms require athletes to learn the medball clean before ever touching a barbell to attempt a clean. This movement helps set the framework for the barbell while still keepi..
Mobility Monday with Rachel: Internal Rotator of Shoulders
September 17, 2018 https://www.youtube.com/watch?v=nWA_J4CugaQ
The Teres Major Muscle
Do you see the WOD or strength portion on the board some days and just DREAD doing those movements overhead?! Pressing, Jerks, Snatches, Pull-up Bar work. Overhead squats are one movement in particular that can send some members running for the hills (or for Curls & Cream instead). But it doesn't have to be that way forever. ..
September 11, 2018 Double-unders is a skill that we see often in weekly workouts and especially in the Open. You know they are coming, so why not work towards either getting them NOW or doing them more efficiently?! Here are some mistakes we often make and some tips that we can implement to get better at this skill!
Rope Length: stand with both feet on..
September 10, 2018 https://www.youtube.com/watch?v=-klQWpxkFpg
Hey guys! We know we have been gone for a minute but we are BACK and ready to help educate y'all in all things MOBILITY on Mondays! We've got Rachel here to help us and give us some homework that we can ALL use to get our mobility ON POINT. This week we take a look at the mobility in our calf muscles and what we can do to fix it to help our squatting,..
Tips N Tricks: Planning to Attack Your Workout (feat. Coach Ben)
June 5, 2018 Each day we open Wodify and see what the METCON is for the day. Whether it is a long grinding Chipper, or Short Fast AMRAP, you need to have a plan going into that WOD.
Pacing is something that can make or break your performance. Pacing is made up of 2 parts work and rest. In order to pace correctly you need to evaluate yourself. Evaluate how a particular movement affects you. For exa..
HEY GUYS! Kyle is back from Haiti and we are done with mystery week! We know y'all are glad, but wasn't just a little bit fun to be surprised?! :) Take a look at the video below for this week's programming!
If you have questions or concerns about any of the workouts, let us know! Get with a coach and we can help you the best way we can!
May 30, 2018 Hey yall! Who is hungry? (Aren't we always?!) We have a classic but YUM Sesame Chicken recipe coming to you this week from the CrossFit Kitchen and Paleo Nick! If you are in the mood for Asian food but don't want to hit up the all-you-can-eat buffet, this recipe is for you!
If you prefer the pdf version, check it out here! And..
May 27, 2018 Hey guys!
Coach Kyle is out of the country this week with his wife Shelly! They are doing mission work in the country of Haiti. If you remember, last month our check-in was #Hope4Haiti and those check-ins and donation went directly to this mission trip!! We are so lucky we are able to support our community through this check-in system!
Check out this week's video for a programming overview..
May 23, 2018 Hey guys!
The long anticipated day is finally almost here! Post-Open, Murph is typically our next big event and workout to prepare and look forward to! I hope you have all done the best you can in coming to class, getting those extra sets of pushups in even when you don't want to, and also been working on your running. (I've tried, I really have!) But if you are needing some good reminders and ..
May 15, 2018 https://youtu.be/ae4B5mkhHuw
If you have any questions or concerns, LET US KNOW! Hope yall have a good week and SEE YOU AT THE BOX! Don't forget your sweat towel and water! ITS A HOT ONE OUT THERE!
May 9, 2018 We all know that breakfast is the most important meal of the day! So why not add one of our favorite types of food TO breakfast time?! And no, I'm not talking about leftover pizza from the cardboard box.
This week, from the Kitchen of Paleo Nick, we have an AMAZING breakfast recipe that we are sure EVERY ONE of you are going to enjoy! Watch the video below for a step-by-step process, or if fol..
Tips N Tricks Tuesday: Unilateral Movements (Feat. Coach Brandy)
May 8, 2018 Hey guys! This week for TnT, we have Coach Brandy talking a little bit about unilateral movements in CrossFit and why we need to incorporate them more into our training sessions or accessory work before and after WODs!
If you are interested in learning more about unilateral movements to help you in your training, get with a coach and we can help! Do not ever he..
Hey yall! Check out what Coach Kyle has for us this week! Monday is gonna be exciting! And we challenge you to come on Tuesday no matter what! :)
If you have any questions or concerns, let us know!
Have a good week everyone!
May 3, 2018 Every Memorial Day, we have a tradition where a bunch of crazy fitness enthusiasts gather in Paducah and Metropolis to honor our fallen military heroes with our very own pain and sweat.
The workout was a favorite of fallen Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. He did it wearing his flack vest and referred to the work..
May 1, 2018 Hey guys! Its time for your weekly Tips N Tricks to help you improve on skills and movements in the gym! I know we do A LOT of rowing, especially during the winter months. But wouldn't we all rather work SMARTER not HARDER when it comes to the rower? Check out this video on rowing technique and learn some easy fixes to help your rowing go from good to GREAT!
R2R Weekly Programming Overview: Week of April 2-7
April 4, 2018 HEY GUYS! Sorry I'm behind! I totally spaced when Kyle sent this to me! Its a day or two late but still here nonetheless! :) Check out this week's programming!
March 28, 2018 Hey guys! This week for Wellness Wednesday we are bringing you an easy ground turkey recipe that is Paleo, Whole30 and is has a slight twist on your normal asian dishes. Some of the ingredients may be something you've never used or heard of before, but rest assured they can be found fairly easily at any almost any Walmart, Kroger, or even our local Midtown Market! Don't be afraid of new ingredient..
March 26, 2018 Hey guys! Check out this week's programming video for what we will be doing POST-The Open! Kyle has programmed some partner workouts for us to get in there and just have some good ole CrossFit fun! See what he has on the menu for us this week below!
Have a great week guys! Can't wait to see you all at the gym! ..