Three thousand classes endured. Eight thousand classes coached. Since 2008, I’ve lived and breathed CrossFit. I’ve witnessed transformations, celebrated personal bests, and guided countless individuals through their first CrossFit experience. If you’re curious about what awaits you in your first class, you’ve come to the right place. This isn’t just another generic overview; it’s a firsthand look at what you can truly expect, straight from someone who’s been in the trenches (and on the coaching floor).
Paul Roberts
Toes To Bar (T2B) – 6 Tips and Progressions
Toes to bar is one of my favorite core exercises in CrossFit, but it took me a long time to really master it. This article features demonstrations on all the progressions for toes to bar, plus eight great tips to help you improve and also protect your hands.
CrossFit Shoe Guide
This in-depth CrossFit Shoe Guide will help you make the right decision as to which shoes / sneakers are best for your CrossFit classes. Whether you are just starting out or been CrossFitting for years, this guide provides a great deal of first-hand information not available anywhere else. Inside, we review seven types of shoes for CrossFit: trainers, lifters, inserts, hybrids, road running shoes, trail running shoes, and barefoot shoes. We cover the categories and provide you with specific model recommendations based on our experience.
Three Keys to Improving at CrossFit
Improving your health through CrossFit is a long term commitment. Like all forms of fitness, CrossFit takes consistency and practice to get it right. A great coach can go a long way to helping you make the right decisions early on. But with the adrenaline flowing and loud music pumping, even the best intentioned CrossFit athlete can make the mistake of prioritizing intensity over proper mechanics and rigorous consistency.
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.
Sickness Wellness Fitness
Way back in 2016, Greg Glassman published this simple chart, and to be honest it never made any sense to me. It was in my CrossFit Level 1 manual and I had seen it referenced from time to time in the CrossFit Journal. Greg’s visualization could have been better, but his point couldn’t be any more profound. Fitness and Wellness can be measured based on a Sum of health markers. The higher the sum, the greater your level of fitness and wellness.
How to Get Better at Running for the CrossFit Athlete
Straight-up and unabashed Coach Paul answers the tough questions about running for the CrossFit athlete. Questions like: whether you really need to run to do well in CrossFit. Or, whether CrossFit will help you run better. Plus, Paul shares some of his best videos and tips on mobility for running and running technique, including his top 18 Stretches and Mobility Drills for Running.
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
CrossFit – What it Means Join a CrossFit Gym
A video based guide for new members considering CrossFit
Reviewed: Haven Athletic Gym Bag For CrossFit and Trail Running
We reviewed the Haven Athletic gym bag for both CrossFit and Trail Running. This large duffle bag has built-in organizers, strong zippers, and non-collapsing design. Although expensive at $299, it makes no compromises in terms of equipment organization and protection. It easily is the finest gym bag we have reviewed.
We are proud to offer the Haven Athletic gym bag featured here as our grand prize for the 2023 Weight Loss Challenge.
Weight Loss Challenge Fall 2022 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 2022 Weight Loss Challenge Finale. 9AM, Sunday November 20, 2022. Food and InBody’s will be served!
Nutrition Alexandria VA – 10 Rules that All Diets Follow
Nutrition Alexandria VA. We surveyed the top 100 selling diets and compiled the top 10 rules that all diets follow. Featuring a slide deck, infographics, videos and more. Get on the fast track with your weight loss journey.
Why Should I Work on My Mobility and Flexibility?
Read the Chalkboard — I can’t make it any simpler than that. If you aren’t working on your mobility, you are leaving reps and pounds on the table. If you want to get: Stronger, Faster, Leaner, you need to focus on your technique and optimize your mobility. QED
Multiple Sclerosis: Personal Training Principles for the MS Athlete
Multiple Sclerosis: effective personal training principles for the MS Athlete. In this article, we discuss current research on training members with MS, explain important training principles to consider, and provide the reader with example workouts specially designed for members having multiple sclerosis.
OCR and Trail Running Gear List
Paul’s Picks for trail running and obstacle course running. After 50 runs, here are my current favorites.
Infographic: Balancing Transfats Saturated Fats Mono Poly Omega 3 6 9
Infographic on: Dietary Fat, Fat Ratio, Balanced Diet, Unsaturated Fat, Saturated Fat, Trans Fat, Polyunsaturated Fat: Omega-6, Omega-3, & Omega-9.