Ok here's the scoop- you've gotta find what works best for you and that can take some "try--fail--adjust" type scenarios to hone in on your ideal go to foods, snacks and meals pre-workout. You absolutely want to fit in a light meal or pre-workout snack before you hit your workout ideally 30-120 minutes prior to and what that intake looks like can vary based on performance demands.
Now 4:30AM'ers may find it difficult to...more
One of the most frequent questions I've been asked over the years is the great debate of RX or Scaled for WODs, loads, etc. I have a love-hate relationship with this topic and think it is a valuable method of measurement if and when the proper parameters, ranges of motions and prescriptions are in place. The bottom line is this, as coaches we have a primary objective of you moving great and then moving great consistently. When following...more
How did you and Alana get started with all of this?
My first exposure to CrossFit was in the tiny group fitness room of a country club in Fairfax VA, We finished the WOD and afterwards while "collecting myself" on the floor I realized this was what I had been looking for. Alana and I knew we would open our own gym and CrossFit was the model we had in our minds but didn't know existed. Later that month I received my Level 1...more