Box Brief


Why Your Diet is Killing Your Progress

February 22, 2017
“Eat healthy and exercise” seems like pretty straightforward advice for getting in shape or improving your health. The issue is that when you take your fitness a little more seriously, you come to realize that diet and exercise are both endless rabbit holes of nuance.  It’s complicated, and in our rush to turn over a new leaf, we tend to make mistakes. Too Much People like to divide their diet into groups of “good foods” and “bad f

WOD Spotlight: Lynne

February 16, 2017
Lynne is a straightforward, no-nonsense upper body jackpot. Your reps on the bench work your pecs and triceps while pull ups wreck your traps, biceps and core. If you put your work in on this WOD, you’ll see major strength gains in upper body strength as well as improved posture from the balancing forces of pectoral strength and core/trapezius activation. The Rx For 5 rounds at max reps: - Bench press at body weight - Pull-ups How to S

Hitting the Brakes: Knowing When to Rest

February 6, 2017
Spend a few minutes looking through YouTube channels or Facebook groups dedicated to exercise and you’re bound to come across an inspirational montage of a running routine or a giant ox of a man yelling at you about how much you have to want it. All of that’s great. Most of these materials are for bringing in new crowds with limited experience in fitness, and a lot of people are looking for a little spark of motivation. On the other hand,

Cornerstones of CrossFit: Full ROM

January 23, 2017
Spend enough time in any traditional gym and you’re eventually going to come across people cheating their way through their workouts. Some of the staples include the bulky he-man who grunts his way down to a quarter squat, the squirming teenager who barely gets the overloaded barbell a half an inch down from the bench rack, and that one guy who seems to be twitching at the top of a pull-up for what (are apparently) 10 reps. The truth is that

WOD Spotlight: Barbara

January 17, 2017
We’ve been taking it easy on the WODs for a while now with beginner friendly workouts. Given that it’s a New Year, it’s time to start things off with a kick from a relentless benchmark girl. Barbara is the kind of gal who screams in your face about your sweaty gym socks while you squeeze out that last rep. She’s a measure of functional strength and overall fitness. If you’ve been taking your workouts seriously, Barbara is a proud milest

CrossFit: New Year’s Resolutions

January 5, 2017
The champagne glasses clicked, the confetti showered down and the ball finally dropped. 2016 is a thought of the past and it’s time to tackle 2017 harder, faster, and stronger than ever before. If getting in shape is anywhere on your list of resolutions, then you’ve come to the right place. Gift in the Box We all tend to start off new goals with the strongest intentions and rigorous discipline. That fresh burst of hope and energy for change

Rethinking Core Strength

December 27, 2016
Core strength and core stability are terms that stand out for both trained athletes and novices alike. We all know that developing core strength is a staple of a good program, but we’re not all so clear on exactly what core strength encompasses. Most will immediately conjure up images of a pulsing six pack on its on hundredth repetition or a sweating torso held rigid in a plank. Don’t get it twisted (or flexed); both of those exercises hit

Holiday Dinner Cheat Sheet

December 19, 2016
The holidays are a time for tacky sweaters, family gatherings, impromptu skirmishes at the local Best Buy and, of course, food. Whether you’re approaching the holiday feast with an unwavering conviction to carbo-load like there’s a food ration starting tomorrow, or cry yourself to sleep about all the delicious food you had to turn down, here are a few pointers on navigating the dinner table. Green Angel on Your Shoulder It’s hard to go wr

WOD Spotlight: Cary

December 7, 2016
Happy Holidays from CrossFit Veni Vidi Vici. Here’s hoping that your family gatherings were lovely and that grandma's stories were quaintly circular, rather than uncomfortably candid. With Thanksgiving in the rearview and Christmas dinner around the corner, odds are that you’re looking to burn off a few extra biscuits and pie slices. On the other hand, if you exercised the self-restraint of a Buddhist monk throughout the season of feasts,

CrossFit: Firebreather Virtuosos

November 22, 2016
Before CrossFit was a trending social media phrase, it was an underground fitness movement conceived and championed by Greg Glassman. CrossFit Inc. was founded sixteen years ago. Fast forward, and we’re here with boxes in every other strip mall. But when the momentum was starting in 2005, Glassman wrote an open letter to trainers emphasizing the importance of a key concept in athletics and its relevance to CrossFit. Virtuosity Virtuosity is a

WOD Spotlight: Grace

November 17, 2016
Grace is your friend. Grace cares about you. Grace wants you to be a well-rounded warrior. Grace is the WOD that’s going to give you epic core strength and explosive power. However, Grace is very much a workout that requires precision and care if you want to see the results you crave. Performed with mastery and perfection, there’s a beautiful synergy at play with these movements. The Rx Grace might be simple, but easy it ain't: - 30 Clea

Say No To Pop

November 7, 2016
Nobody’s perfect. We all have our cheat days. We all have our guilty pleasures. The truth is, treating yourself every now and then is crucial to your sanity. You don’t want to burn out. That said, if you’re serious about your health and fitness, there’s one treat that you need to quit at all costs. Soda is Killing Your Progress There is so very much that’s wrong with high-fructose corn syrup that it’s obscene. Where to begin? Well,

CrossFit: Strength in Numbers

October 25, 2016
At its core, CrossFit is an evolution of a series of workout approaches pioneered by athletes, military personnel, and other highly fit individuals who were looking for an extra edge. CrossFit brings it all together in a way that’s accessible and fun. To some, it’s the Holy Grail, the underground and the revolution; to others, it’s a risky workout routine that they’re hesitant to get behind. We’ve gone over some of the basics in the pas

WOD Spotlight: CrossFit Total

October 14, 2016
CrossFit Total is a great workout for beginners who are still getting a handle on how their body bears weight using their body as one moving piece. The workout targets the back, shoulders, core, and lower body. These are some of the major areas that tend to get weak at desk jobs and that people frequently neglect in their workouts. They’re also the most important muscle groups to train in order to improve posture and general weight bearing. As

Keeping it 100: Real Advice for Beginners

October 4, 2016
Workout routines, equipment, and other approaches to fitness are almost always marketed with the focus on immediate results. People who are severely out of shape are bombarded with a stream of before and after pictures, promises for X pounds of weight loss in X weeks, “one weird trick to burn fat”, or just plain how to get shredded in no time at all. That just isn’t how it works. If you have great posture, good form, well-developed muscu

Perspectives on Personal Motivation

September 22, 2016
Any gym you sign up with is going to have you identify goals: How much do you want to gain or lose? What are some weight limits you’d like to push? What do you really want to get out of your workout routine? It’s always important to enter with a clear game plan, and workout goals help you stay motivated and mark off milestones. On the other hand… Change your mindset. Your workout is not a means to an end. As long as you hate going to the

Strengths of CrossFit: Well-Oiled Machines

September 15, 2016
Traditional gyms have a number of perks over boxes: You stop in when you can make it, you take things at your own pace, and there are always pretty, chiseled people. The truth is, if all that you’re interested in is hypertrophy (bulking up), a traditional lifting routine might be the way to go. However, it all comes with some literal weak spots. Pitfalls In the absence of professional coaching, traditional weightlifting lends itself to a trap

WOD Spotlight: Murph

September 6, 2016
Kicking it back into third, Murph is an elite hero workout named after the late Navy Lieutenant Michael Murphy. Murphy used to call his favorite workout his "body armor," and it’s clear why. The Rx For time: - 1-mile run - 100 pullups - 200 pushups - 300 squats - 1-mile run How to Succeed: Murph is a challenge with its own reward. The combination of intense cardio, core exercises and pushups make for a well-rounded warrior. I

Making Abs in the Kitchen

August 25, 2016
If you’re a CrossFit warrior, you’re in it for more than just the beach body. The saying goes that six pack abs are made in the kitchen, but the truth is that the cornerstone of fitness is your diet. Whatever your goals are, whatever your program is, you need to eat right. With CrossFit programs in particular, you need lots of calories and lots of protein to push your body as hard as you can. Proteins Red meat, chicken, and fish are all gre

Olympic Lifts: Hero-Makers or God-Killers?

August 16, 2016
CrossFit is designed with universal scalability. Whether you’re pushing the limits of your genetic abilities or struggling to fit into a pair of jeans, CrossFit is accessible to all fitness levels. However, like any high intensity sport, CrossFit presents a risk of injury. Luckily, there are steps you can take to minimize and eliminate those risks. Olympic Style One of the riskiest exercises in CrossFit programs is the Olympic lift, also know

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