Onward and Upward: ‘Trust The Process’

res·o·lu·tion /ˌrezəˈlo͞oSH(ə)n/ noun a firm decision to do or not to do something. Some things happen in life with the flick of a switch. When you want to turn a light on you simply flip the switch, clap your hands or yell across the room to Alexa and “voila”, let there be light. Others take ...

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Onward and Upward: ‘Energy Systems Explained’

You have probably seen terms on the whiteboard like lactic power, lactic endurance or aerobic endurance. I am sure that most of the time it leaves you with more questions than answers. We wanted to take a moment to help explain a little better and hopefully give you some info to help impress your non-CrossFit ...

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Onward and Upward: “To Stretch or Not to Stretch….That is the question”

Stretching is one of the most misunderstood practices in the realm of fitness and sports performance. A long standing staple in training sessions, it is commonly performed incorrectly, performed at the wrong time or avoided for the wrong reason (most common thing we see). By the end of this post you should be able to ...

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Onward and Upward: ‘3 Exercises to Help Stay Ahead of the Muscle Tightness Storm’

The body thrives on balance. Our muscles and joints are happiest when they are getting equal and total range of motion. The spine is no different and since it’s range of motion is smaller than most other joints, imbalances can be felt more intensely. The spine requires the stability of the supporting muscles that surround ...

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Onward & Upward: ‘5 Tips to Help You Change with the Season’

As the weather turns colder, many of us tend to let our health and fitness routines take the back burner for a few months. Whether you are feeling rundown or beat up from two CrossFit Open cycles in one year or just trying to escape the holiday season without eating too much pie. It is ...

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Onward and Upward: ‘King of all Lifts: Squat vs Deadlift’

Which lower body movement is “King of the Lifts”? Both!!! The squat and deadlift are the two staple movements of a lower body training program. The squat and hip hinge are also two fundamental human movement patterns and are important for normal daily function. They also require a large percentage of muscle recruitment making them ...

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Onward & Upward: ‘Top 3 Reasons To Train With Kettlebells’

Hey C2 family! Let’s play desert island. If you could only bing one piece of equipment to accomplish all of your training when stranded on a desert island….what would you bring? What exactly can you use to build strength, burn fat, and improve your cardio? Enter the kettlebell. Kettlebells are a great and diverse tool ...

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Onward and Upward: ‘How To Optimize Your Warmup And Cooldown Routines’

Warmups and ‘cooldowns’ (we call it mobility post-wod) are an essential part of training and should be given as much thought and effort as the workout itself. In fact if you’re short on time you are better off going through a proper warmup, mobilization, and stretching session than to try to get a quick workout ...

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Onward and Upward: ‘What’s Keeping You From Achieving Your Goals?’

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change Generally, if ...

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