Why I scaled my workout after being sick

The Importance of Proper Footwear in CrossFit: Why the Right Shoes Matter When it comes to CrossFit, the right pair of shoes can make all the difference. With high-intensity workouts that include running, lifting, jumping, and everything in between, the proper footwear supports your performance, prevents injuries, and ensures that you can push your limits safely. In this post, we’ll dive into why wearing the correct shoes for CrossFit is essential, highlight top brands like Nobull, Nike Metcon, and Reebok Nano, and discuss how often you should replace your shoes to keep your feet in optimal condition. Why Proper Footwear is Crucial for CrossFit CrossFit involves a wide variety of movements, and each requires different types of support from your shoes. For example, when lifting weights, you need a stable base with a firm sole, while running demands cushioning and flexibility. A good CrossFit shoe needs to strike the perfect balance of durability, flexibility, stability, and comfort. Wearing the wrong footwear can lead to injuries like blisters, sprains, or even chronic issues like knee pain, which will inevitably slow your progress. Imagine trying to bowl without the proper bowling shoes—just as specialized footwear is essential for high-impact sports like bowling, golf, and running, it’s also crucial for CrossFit. In bowling, those slippery soles and firm heels keep you balanced and provide the traction you need to slide without losing stability. Similarly, in golf, shoes designed with spikes offer grip for controlled swings and stability on various terrains. Each sport has specific footwear needs, and CrossFit is no exception. The Top Brands: Nobull, Nike Metcon, and Reebok Nano When shopping for CrossFit shoes, there are several brands that stand out as some of the best in the industry. Let’s take a closer look at three top choices: Nobull, Nike Metcon, and Reebok Nano. 1. Nobull Nobull shoes have rapidly gained popularity among CrossFit athletes for their sleek, minimalist design and high-performance features. Their flat sole provides excellent stability during heavy lifts, while the durable upper offers protection against the wear and tear that comes with intense workouts. The versatility of Nobull shoes makes them suitable for everything from sprinting to rope climbs. Plus, they come in a variety of colors, making them a stylish option for both the gym and everyday wear. 2. Nike Metcon The Nike Metcon series is another fan favorite in the CrossFit community. Known for its stability during weightlifting, Metcons also provide great support for dynamic movements like jumping and running. The Metcon 8, for example, features a durable, flexible sole with a firm midfoot plate for stability, while the breathable mesh upper ensures comfort during long workouts. Additionally, Metcon shoes are designed with a grippy outsole for added traction during movements like box jumps or sprints. 3. Reebok Nano Reebok has long been a trusted name in CrossFit footwear, and the Nano series continues to be a top choice among athletes. With their wide toe box, Nano shoes offer extra room for natural foot movement, which is especially important when performing exercises like squats or deadlifts. The Nano’s combination of support, durability, and flexibility makes it a great all-around shoe for CrossFitters of all levels. Whether you're lifting, running, or doing bodyweight exercises, the Reebok Nano offers comfort and stability throughout your workout. How Often Should You Replace Your CrossFit Shoes? Like any high-performance equipment, your CrossFit shoes don’t last forever. Over time, the cushioning, tread, and overall structure of your shoes break down due to the constant pounding they take during intense workouts. Here’s a general guideline for when to replace your shoes: Every 6-12 months: If you’re training regularly (about 3-5 times per week), it’s recommended to replace your CrossFit shoes every 6 to 12 months. As the shoes start to lose support, you may notice discomfort or instability during workouts. If You Notice Wear and Tear: Keep an eye on the soles. If they start to wear thin or the tread becomes uneven, it’s time for a new pair. After 500-700 Miles: If you do a lot of running in your CrossFit workouts, shoes generally need to be replaced after about 500-700 miles of use. Don’t wait until your shoes are falling apart to get a new pair—doing so can increase your risk of injury. Why Not to Buy CrossFit Shoes from Regular Sneaker Stores It can be tempting to buy a pair of “sporty” sneakers from a regular store, but these aren’t designed specifically for the unique demands of CrossFit. Shoes from general sneaker stores typically lack the stability and durability needed for high-intensity activities. While they may be fine for walking or running short distances, they won’t provide the support you need for heavy lifting, box jumps, or sprints. CrossFit-specific brands like Nobull, Nike Metcon, and Reebok Nano are engineered with specialized soles, cushioning, and durability to withstand the rigors of CrossFit training. Investing in shoes made for your specific sport will not only enhance your performance but also keep you safe and injury-free. Conclusion Your feet are the foundation of every movement in CrossFit, and choosing the right shoes is one of the best investments you can make for your health and performance. Whether you go with Nobull, Nike Metcon, or Reebok Nano, make sure to pick footwear designed to handle the unique challenges of CrossFit. And remember, just as you wouldn’t bowl in regular shoes or golf in sneakers, don’t make the mistake of wearing everyday footwear for CrossFit. Your performance—and your body—will thank you. So, what are you waiting for? Time to find your perfect pair of CrossFit shoes and take your training to the next level!

The holiday season is a time of celebration, connection, and—let's face it—a lot of delicious food. While it’s easy to feel overwhelmed by the abundance of treats and gatherings, maintaining balance is entirely possible with a few practical strategies. Here’s how you can enjoy the season without compromising your health goals. Holidays are a special time to gather with family and friends. On many occasions we look forward to the annual treats, family traditions and unique recipes. We tend to let "celebrations" creep into the everyday with unnecessary over indulgences. Take into consideration we have allowed ourselves to accept it as the normal to unnecessarily indulge over the entire season... over indulging for six weeks! This year, consider making a choice in advance which are your "holidays" where we enjoy Grandma's homemade pumpkin pie vs which gathering might be more of a "celebration" where we aim to keep our intake in check. We don't have any reason to over eat at the work party at Applebees. Taking this a approach may mean saying no or being mindful about quantities. Here are 11 strategies to keep in mind while navigating this holiday season. (number 5 might be my favorite tip) 1. Mindful Eating The hustle and bustle of holiday events can lead to mindless snacking. Combat this by slowing down and savoring every bite. Pay attention to your body’s hunger and fullness cues to prevent overeating. Chew slowly, enjoy the flavors, and try to eat without distractions like TV or scrolling through your phone. 2. Balanced Choices Holiday meals don’t have to be an all-or-nothing affair. Aim to fill half your plate with veggies and lean proteins, leaving room for your favorite indulgences. This approach allows you to enjoy the season’s best dishes while still nourishing your body. 3. Portion Control Overindulgence often stems from large portions. Use smaller plates, take smaller servings, and focus on sampling your favorite foods. 4. Stay Hydrated It’s easy to confuse thirst with hunger, especially with rich, salty holiday dishes. Keep a water bottle handy and sip throughout the day. If you’re enjoying festive drinks, alternate with water to stay hydrated and reduce empty calorie intake. 5. Don’t Skip Meals Eat BEFORE you go! Ok, maybe not an entire meal. Avoid going to a party hungry because you will likely overeat on the high calorie low nutrient dense Hors D'oeuvres. Skipping meals to "save calories" for a big event can backfire, leading to overeating later. Instead, eat balanced meals throughout the day to keep your blood sugar steady and cravings in check. 6. Healthy Recipe Swaps Love your holiday favorites but want to lighten them up? Try these simple swaps: Use Greek yogurt instead of sour cream in dips or casseroles. Substitute applesauce or mashed bananas for oil in baked goods. Opt for baked or roasted dishes instead of fried options. 7. Manage Drinking Calories Holiday beverages like eggnog, mulled wine, and sugary cocktails can add up quickly in calories. Coffee with extra sweeteners can disrupt your sleep schedule. Soda and juice often have a lot of calories too. 8. Prioritize Sleep and Stress Management With so much going on, sleep and stress can easily spiral out of control, impacting your cravings and energy levels. Aim for consistent sleep and practice relaxation techniques like deep breathing or yoga to manage holiday stress. 9. Focus on Social Connections Shift the spotlight from food to what truly matters—time with loved ones. Engage in meaningful conversations, play games, or organize activities that bring everyone together without centering the event around eating. 10. Set Realistic Goals Rather than striving for weight loss, focus on maintaining your current weight during the holidays. This mindset removes unnecessary pressure and helps you enjoy the season without guilt. 11. Keep Moving Schedule your workouts in advance. Prioritize yourself by staying active which can help offset the extra holiday calories while boosting your mood. By incorporating these strategies, you can fully enjoy the holiday season while maintaining your health and wellness. Remember, balance—not perfection—is the key. Celebrate, connect, and indulge mindfully, knowing that every small effort adds up to a healthier, happier you. Happy holidays! Share this blog with a friend or family member.

Why do program 5 minute workouts vs. 30 minute workouts? (and all the time domains in between) Let’s break down the differences between these two CrossFit workouts by looking at the intensity, energy systems used, heart rate zones, and recovery needs: 1. Intensity and Heart Rate Zones 30-Minute CrossFit Workout at Average Zone 3: Intensity: This workout would be a moderate-intensity session. Zone 3 (around 70–80% of max heart rate) represents a steady aerobic state. Heart Rate: In Zone 3, your heart rate is elevated but stays within a manageable range, allowing you to sustain the activity for a longer period without burning out. VS. 5-Minute CrossFit Workout at Average Zone 5: Intensity: This workout is very high-intensity. Zone 5 (90–100% of max heart rate) pushes your heart rate to the max, close to its peak. Heart Rate: In Zone 5, your heart is working at or near its capacity, delivering maximum oxygen to muscles. It’s difficult to sustain Zone 5 for more than a few minutes without significant fatigue. 2. Energy Systems Used 30-Minute Workout (Zone 3): Primary System: The aerobic (oxidative) system dominates here, as it’s best for prolonged, lower-intensity exercise. Support from Glycolytic System: During intense parts of the workout (like short bursts within the workout), the glycolytic system may provide additional energy. Benefits: Builds endurance, improves cardiovascular health, and increases aerobic capacity . VS. 5-Minute Workout (Zone 5): Primary Systems: The ATP-PC and glycolytic systems are the main sources of energy, providing quick ATP without oxygen for high-power output. Limited Aerobic Contribution: The aerobic system plays a minor role because there’s not enough time for it to be the primary energy provider. Benefits: Enhances power, speed, and anaerobic capacity, and boosts VO₂ max over time 3. Workout Goals and Training Effects 30-Minute Workout (Zone 3): Goal: Build endurance and improve aerobic fitness. Training Effect: Improves muscle stamina and efficiency in oxygen usage, which helps with longer WODs or endurance-based CrossFit events. Recovery: Lower intensity means quicker recovery time, so you’re less likely to feel burned out the next day. VS. 5-Minute Workout (Zone 5): Goal: Boost anaerobic power, muscular strength, and explosive endurance. Training Effect: Increases power output, speed, and lactate tolerance, which can improve performance in sprint-style WODs or competitions. Recovery: Zone 5 intensity requires longer recovery, as it leads to higher muscle breakdown and increased lactic acid build-up. 4. Fatigue and Recovery Needs 30-Minute Workout (Zone 3): Fatigue: Moderate fatigue due to sustained effort, but manageable because it’s mostly aerobic. Recovery Needs: Generally shorter recovery, as Zone 3 intensity doesn’t cause as much muscle strain or lactic acid buildup as Zone 5. VS. 5-Minute Workout (Zone 5): Fatigue: High fatigue due to intense effort, leading to “burnout” feeling in muscles and potential soreness. Recovery Needs: Requires more recovery time, potentially a day or two, due to the higher stress on muscles and cardiovascular system. Summary 30-Minute, Zone 3 Workout: Steady aerobic effort, builds endurance, and has moderate fatigue/recovery needs. 5-Minute, Zone 5 Workout: High-intensity anaerobic effort, builds power and strength, and has significant fatigue/recovery needs. Both workouts are valuable in CrossFit but serve different purposes: One builds endurance, while the other enhances power and anaerobic capacity. Let's dig a little deeper.... Bioenergetics is about how living cells manage energy, especially how they create and use it to keep the body functioning. Think of it like a battery. Just as your phone or flashlight needs to be charged to work, your body needs energy to function. You get this energy from food, which your body converts into a molecule called ATP (adenosine triphosphate). ATP is like a tiny packet of energy that powers everything your cells need to do, like muscle movement, brain activity, and even breathing. The balance of bioenergetics involves two main processes: 1. Energy Production (Charging the Battery): Your body breaks down food (like sugars, fats, and proteins) in a process called cellular respiration. This happens in the mitochondria, the "powerhouses" of cells, where food is converted into ATP. 2. Energy Usage (Using the Battery): When your body needs to do work—like contracting muscles when you walk or think—it "spends" ATP. This energy allows cells to do tasks, and then the ATP is depleted and needs to be replenished by breaking down more food. The goal of bioenergetics is to keep these processes balanced so that your body has enough energy to function without running out. If your body produces too much ATP or too little, it can disrupt the balance and affect your health and energy levels. Heart rate is closely tied to which energy system your body is using because different intensities and durations of exercise require different levels of oxygen and energy. Here’s how heart rate connects to each energy system: 1. ATP-PC System (Immediate Energy System): Since this system is for very short, explosive bursts (like sprinting or lifting heavy weights), it doesn’t rely on oxygen and doesn’t demand much from the heart. Heart rate may rise quickly at the start but won’t reach high levels because the activity is too brief for the aerobic system to kick in fully. So, you might feel a quick spike but not a sustained high heart rate. 2. Glycolytic System (Anaerobic System): In this phase, your body still isn’t using oxygen fully, so the heart rate increases to deliver more oxygen to muscles in anticipation of greater demands. As you push through moderate-duration, high-intensity exercise (like a 400-meter run), your heart rate climbs toward the upper end of your anaerobic zone (usually around 80–90% of your maximum heart rate) to help sustain this effort and deal with the buildup of lactic acid. 3. Oxidative System (Aerobic System): For longer, lower-intensity activities, the oxidative system takes over, relying on oxygen to generate ATP. To provide enough oxygen, your heart rate will stay elevated but usually at a lower, steady rate compared to anaerobic activities. For moderate aerobic activities, your heart rate may stay in the 60–80% range of your maximum heart rate. This lets you sustain the exercise for longer without fatiguing. In essence: Short sprints (ATP-PC): Short, quick heart rate rise but not sustained. Moderate time/effort (Glycolytic): Higher heart rate (around 80–90%) to support anaerobic work. Longer, steady activities (Oxidative): Moderate, steady heart rate (60–80%) for sustained aerobic energy. The more intense the exercise, the higher your heart rate goes, reflecting the body’s need for faster energy replenishment and greater oxygen delivery to muscles.

The Importance of Nutrition for Supporting CrossFit Workouts CrossFit has gained immense popularity in recent years, known for its high-intensity workouts that combine elements of weightlifting, aerobic exercise, and functional training. While the physical aspects of CrossFit are certainly demanding, one crucial element that can often be overlooked is nutrition. Proper nutrition plays a vital role in optimizing performance, enhancing recovery, and supporting overall health for CrossFit athletes. Fueling Your Workouts To tackle the intense workouts that CrossFit demands, athletes need to ensure they are fueling their bodies with the right nutrients. This means prioritizing carbohydrates for energy, as they are the body’s primary fuel source during high-intensity exercise. Complex carbohydrates like whole grains, fruits, and vegetables provide sustained energy, allowing athletes to perform at their best throughout the duration of their workouts. Protein for Muscle Recovery CrossFit involves a significant amount of strength training, and adequate protein intake is essential for muscle repair and growth. Consuming protein-rich foods like lean meats, dairy, legumes, and plant-based alternatives helps to rebuild muscle fibers that are broken down during intense workouts. Having a post-workout meal or snack that includes protein, can enhance recovery and prepare the body for the next workout. Hydration Matters In addition to the right macronutrients, hydration is critical for CrossFit athletes. Water plays a crucial role in regulating body temperature, joint lubrication, and nutrient transport. Dehydration can lead to decreased performance, increased fatigue, and even injury risk. Athletes should aim to drink water throughout the day and consider electrolyte-replenishing beverages during prolonged or particularly intense sessions. Supporting Overall Health Nutrition doesn’t just impact workout performance; it also affects overall health and well-being. A well-balanced diet rich in vitamins, minerals, and antioxidants can help support the immune system, reduce inflammation, and improve recovery times. Consuming a variety of colorful fruits and vegetables ensures that athletes are getting the nutrients necessary to maintain energy levels and support long-term training goals. Conclusion In conclusion, nutrition is a critical component of any CrossFit athlete's regimen. By focusing on a balanced diet that emphasizes carbohydrates, protein, and hydration, athletes can maximize their performance, support muscle recovery, and enhance their overall health. As with any fitness journey, it’s essential to listen to your body and adjust your nutrition strategies to meet your individual needs. With the right fuel, you can conquer your next WOD and reach your fitness goals!

Exploring CrossFit: Understanding Safety Concerns and Benefits In recent years, CrossFit has surged in popularity as a fitness regimen that promises strength, endurance, and a sense of community. However, alongside its enthusiastic following, questions about safety have often surfaced. Is CrossFit safe? How does it compare to other forms of exercise? Let's delve into these questions to uncover the reality behind the hype. What is CrossFit? CrossFit is a high-intensity fitness program that combines elements of weightlifting, gymnastics, and cardiovascular exercises. Workouts typically involve functional movements performed at high intensity relative to the individual, aiming to improve overall fitness and athletic performance. One of its defining features is the emphasis on varied, challenging workouts. But don't be fooled y\by terminology. High intensity doe not mean maximum intensity. The Safety Debate - Potential Risks - Mitigating Factors 1. **Qualified Coaching**: Proper coaching is crucial in CrossFit. Accredited trainers teach correct technique, tailor workouts to individual abilities, and ensure safety protocols are followed. This means you will always have a caring watchful eye on you. 2. **Scalability**: Workouts are scaled to accommodate different fitness levels, allowing beginners to start at a manageable intensity and progress gradually. And this is how you will continue to be challenged. It never gets easier, you just get better! 3. **Community and Support**: CrossFit communities provide support and camaraderie which helps with accountability as well. Benefits of CrossFit 1. **Functional Fitness**: CrossFit emphasizes functional movements that translate to real-life activities, improving overall fitness and strength. 2. **Variety and Challenge**: The constantly varied workouts keep you engaged and challenged in different ways, preventing plateaus and boredom. 3. **Community Spirit**: People thrive in a supportive community atmosphere, fostering motivation and accountability. Safety Tips for CrossFit 1. **Listen to Your Coach**: Each workout is designed to hit a specific stimulus. It's not just random. It is purposeful by design. Sometime we go short or long, heavy or light, sprint or pace, intervals and strength days. If you have a question about the programming, talk to your Coach. 2. Refer to #1 - A CrossFit Coach is an expert in their craft. Conclusion In CrossFit, we seek virtuosity: doing the common uncommonly well. We don’t just want you to squat; we want you to squat as well as you can — and we hold the same standard for our coaches and the art of coaching. The best CrossFit coaches tell their athletes to “stick to the basics, and when you feel you’ve mastered them, it’s time to start all over again, begin anew — again with the basics — this time, paying closer attention” — and then they apply the same principle to their coaching. They do this by pursuing higher credentials and regular continuing education, all while learning from evaluation. There are plenty of “experts” out there; all you need to be a health or fitness guru is an Instagram account and followers. Because CrossFit was the first to define fitness in an objectively measurable, observable, and repeatable way, it was the first to professionalize the fitness trainer in a meaningful way. I’m not talking about the mic’d-up group-fitness instructor leading a choreographed workout routine or the personal trainer with a bike to see you — and I’m not disparaging them, either. They offer a guided exercise experience that’s better than nothing. But for long-lasting, life-changing results, you need the kind of coach equipped to change lives. CrossFit offers a dynamic approach to fitness with undeniable benefits, but like any intense workout program, it comes with potential risks. By prioritizing safety, choosing qualified coaching, and respecting individual limits, participants can enjoy the benefits of CrossFit while minimizing the chances of injury. Ultimately, whether CrossFit is safe for you depends on your current fitness level, dedication to proper technique, and awareness of your body's limits. As with any fitness regimen, balance and informed decision-making are key to a healthy and sustainable experience. When you are ready to start your fitness journey, find CrossFit box near you!