Sunday OnRamp workouts are manually programmed by me. No subscriptions, no cheat sheets. I look at my athletes and I try to build them something better every week. I wonder what ChatGPT thinks of my workout for tomorrow? Maybe we should ask it?
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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.
Why You Should Hire a Personal Trainer & How to Become One
Are you ready to take your fitness journey to the next level? Or perhaps you’re a passionate fitness enthusiast considering a career as a personal trainer? In this comprehensive guide, we’ll explore the transformative power of personalized fitness coaching. As someone who has trained and hired over two hundred personal trainers, I’ve seen firsthand the incredible impact that expert guidance can have on achieving health and fitness goals. Whether you’re striving to lose weight, build strength, recover from an injury, or simply adopt a healthier lifestyle, a qualified personal trainer can be your ultimate ally. And if you’re considering a career in personal training, I’ll share the essential qualities and skills needed to thrive in this rewarding field. -Coach Paul
Lock in Your 2025 Goals Now
Let’s Lock in your 2025 Goals Today. NOW is the time. Coach Paul has put his goals up … front and center. Think about yours… make them SMART and FAST … and share them in the comments below.
Nutrition Lab 12: 22 Steps to a Healthier Meal
Ever feel like your diet is holding you back instead of propelling you forward? Maybe you’ve tried the latest fads, only to be left feeling depleted, frustrated, and no closer to your goals. The truth is, most diets fail because they don’t address the core principles of how our bodies use food for fuel. In this comprehensive guide, we’re not just offering another diet plan. We’re revealing the science behind optimal nutrition, from the surprising impact of carbohydrates on your appetite to the crucial role of protein, healthy fats, and hydration in achieving lasting results. We’ll equip you with the knowledge to cut through the noise, create a personalized meal checklist, and finally understand why 100% diet compliance is the key to unlocking your body’s full potential. It’s time to stop guessing and start nourishing your body with intention.
Nutrition Lab 10: Mindset and Preparation for Making Healthier Choices
Learn More about Metabolic Syndrome, Cheat Meals, 10 Rules for Weight Loss, 11 Foods to Avoid, Shopping Lists, Building Healthy Habits, 80 Superfoods you Should be Eating.
Is Sand and Steel Right for you?
In a city packed with gyms, finding the right fit can feel overwhelming. But what truly sets a gym apart isn’t just the equipment or the workouts; it’s the culture. At Sand and Steel, we’ve cultivated a unique community built on positivity, support, and a shared commitment to self-improvement. This isn’t your average gym; it’s a place where you’ll be challenged, inspired, and supported every step of the way. But is it the right place for you? Let’s find out.
The Top Six Traits To Be Successful at CrossFit Sand and Steel
Want to crush your fitness goals in 2025? At Sand & Steel, we’ve seen firsthand what makes people succeed—and what holds them back. This isn’t just about showing up; it’s about embracing a transformation. Based on over a decade of coaching experience, here are the top six traits you’ll need to thrive in our gym: a positive mindset, a focus on overall health, coachability, a willingness to tackle weaknesses, unwavering consistency, and setting realistic goals. Ready to unlock your full potential? Keep reading to discover how these traits can help you achieve lasting results.
Should I Invest in a Personal Trainer?
Hitting the gym solo can be a great starting point, but if you’re serious about achieving your fitness goals efficiently and safely, investing in Sand and Steel’s Personal Training is a game-changer. We handle the programming and the customization. We teach you how lift properly and scale the workouts to your level. We provide you with professional-athlete level workouts that are adjusted and modified to fit your body at your fitness level.
This article, fully cited with recent research papers, explores the scientifically-backed benefits of personal training vs going solo. Personal Training is an investment in your body and your healthy…. get started today!
Recovery and Movement Therapy for the CrossFit Athlete
Mobility and Rehab Training
Imagine moving with effortless fluidity, recovering quickly from intense workouts, and consistently hitting new PRs. This isn’t a fantasy; it’s the reality for athletes who prioritize recovery and movement health. This post is your comprehensive guide to the world of recovery and movement therapies, exploring everything from foam rolling to IASTM, so you can unlock your body’s full potential and reach new heights in your CrossFit journey.
Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment
The 15 Most Important Pieces of Gear for CrossFit
Walking into a CrossFit box for the first time can be overwhelming, especially when you see the array of gear people are using. What’s essential? What’s optional? This listicle breaks down the must-have and helpful equipment for CrossFit, demystifying the gear and helping you make informed decisions about what’s right for you. Whether you’re a seasoned CrossFitter or just starting out, this guide will help you gear up for success.
What to Expect in Your First CrossFit Class
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).
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.