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A Gym Succeeds or Fails Based on the Strength and Cohesiveness of its Culture. A gym is a place to learn and improve yourself. It must be free from racism, bigotry, and fear.
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Why Lifting Less Could Be the Key to Fixing Your Shoulder Pain
Shoulder pain doesn’t have to sideline your training. In fact, it might be the perfect signal to shift your strategy. This article explores how lifting less—when done intelligently—can reduce shoulder strain, promote recovery, and ultimately make you stronger. Learn to recognize the warning signs of overtraining, understand the science behind deloading, and apply practical tips to stay active without aggravating your joints. It’s not about quitting—it’s about training smarter, not harder.
Nutrition Lab 11 – Principles of CrossFit Nutrition
Ready to fuel your body for peak CrossFit performance and unlock a healthier you? Forget the tired ‘calories in, calories out’ mantra and dive into the powerful principles of CrossFit nutrition. In this Nutrition Lab, we’re going beyond the basics and exploring how a strategic combination of garden vegetables, lean meats, nuts, and seeds – with a measured approach to fruit, starch, and absolutely no added sugar – can revolutionize your fitness journey. We’ll dissect the 40-30-30 macronutrient ratio that forms the cornerstone of this approach, and uncover the science behind protein absorption and insulin spikes, revealing why the type of carbohydrate matters just as much as the quantity. Drawing wisdom from CrossFit founder Greg Glassman and insights from Coach Paul Roberts, we’ll tackle the critical role of the block system in meal planning, expose the flaws in simplistic calorie counting, and explore the hormonal dance of ghrelin and leptin that governs your appetite. Whether you’re striving for a sub-three-minute Fran or simply aiming to optimize your overall well-being, this deep dive into CrossFit nutrition will equip you with the knowledge to transform your body from the inside out. Get ready to measure, track, and conquer – your path to elite fitness starts now.
Weight Loss Challenge Spring 2023 Results
We are proud to introduce our five weight loss competition finalists. Win or lose, all five of these competitors took home better health, more energy, and better fitness. Please read about their journeys, and come vote for a winner at the 2023 Weight Loss Challenge Finale. 10AM, Saturday, April 1, 2023.
FBI PFT Physical Fitness Test
Preparing to pass the FBI PFT Physical Fitness Test? Coach Paul breaks down the test and offer some insight on training to get your best score
Top 11 Foods to Avoid for Weight Loss in Alexandria VA
Weight Loss is a challenging journey. It’s complicated by the fact that every person is different. Their metabolisms differ, their gut bacteria is differs, their activities levels differ. There is no single magic pill or template meal plan that works for everyone 100% of the time. There are, however, some universal principles that apply to everyone in Alexandria VA & Springfield VA. We are going to go over the 11 foods you should avoid when attempting to lose weight, and why you should avoid eating them.
Mobility vs Flexibility vs Yoga vs Stretching
Exercise is essential for good health, but I am assuming you already know that. But did you know Mobility Training is just as essential? Do you even know what Mobility Training is and how it differs from concepts like flexibility, yoga, and stretching? That’s what this article is all about. Because without sufficient mobility, you cannot be all that you wish to be. This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running. You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a powerlifter, your recovery times are slower. Mobility is critical for all sports and physical activities. Period.
Kinstrech Training Principles in Beyond Stretch
Kinstretch Exercises and Stretches. Learn how PAILS, RAILS, CARS, Hinges and Hovers work. In this article, we break down the Kinstretch methodology behind Kinstretch stretches and exercises. How do the stretches work, why is an active range hold different from passive lift off, etc Master the Kinstretch class with this comprehensive look into the Kinstretch stretch and strengthen system,
Top 106 TRX Suspension Trainer Exercises
Paul’s essential guide on effective TRX Suspension Training Techniques, plus a complete list of the Top 106 TRX Suspension Exercises.
Secrets to Effective Beginner Personal Training Programs
Paul steps you through his system of analysis to transform a weak personal training program into a successful workout plan.
The Science is Clear Face Masks Save Lives
Important COVID-19 Update. Sand & Steel rolls out new COVID-19 protection technology and updates it’s policies on wearing masks.
ACFT Training Plan for the Army Combat Fitness Test
Imagine if a personal trainer with 28 certifications and a decade of experience in CrossFit, Mobility, and Personal Training built a training plan to help you pass the ACFT. Imagine you can hire him one-on-one to train you? What if that same coach poured over 80 hours into reviewing all aspects of the ACFT, and custom-prepared a workout plan designed to help you pass. Well imagine no more, because our ACFT Training Plan and Training Program is available now.
Private Boxing Lessons Near Me
Personal Trainer Paul Interviews Boxing Coach Brian on the pros and cons of Private Boxing Lessons in Alexandria VA. Tips on Staying Safe & Getting Results.
Rock Blades Graston Scraping IASTM
Rock Blades Graston Scraping IASTM. Instrument Assisted Soft Tissue Mobilization: A beginner’s guide to what it is, how it works, and which tools to pick.