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Being flexible is useless?

Why being flexible is useless!!!     "What  the $£%* do you mean being flexible is useless?!" Doesn’t it allow me to get into better positions? To move more efficiently? To stay injury-free? To be, well, more fit? Not really. Well, maybe, but only sort of. What I mean...

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Rowing Pace: Practical Application

A while ago, we posted a blog about finding your perfect rowing pace. It involved three main steps:   Understand your split time Learn to row at a consistent split Learn your slow and medium pace, as well as your race-pace, over various distances (ideally 500 m,...

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ATTENTION COFFEE DRINKERS… Caffeinate & Dominate

Another win for coffee drinkers: Addiction is a scary thing. And fear of addiction often gets people to do strange things. Like giving up coffee for a month just to prove you’re not addicted to the drug. Good news: Don’t bother! Not only do three-quarters of the...

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Is your kitchen as clean as you think?

Is your kitchen as clean as you think it is?   So you like to think you’re a person who takes pride in sanitation and home hygiene?   Bad news: You might be fooling yourself!   A new study published in Food Protection Trends and the Journal of Food...

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How to be fit for life

How to be fit for life   Our intention for all our clients is simple: To help you gain fitness that you maintain for life.   Much of this comes down to what we call general physical preparedness (or GPP). This essentially means being prepared for anything...

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Are you socially fulfilled, or lonely and addicted to your device?   It’s one of the biggest contradictions of our time. Through technology, we’ve never been more connected. But in reality, as many studies have shown, we’ve actually never been more disconnected....

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Mastering the journey

Mastering the Journey: Learning to love the plateau   General Physical Preparedness (GPP) fitness can be frustrating: The more you improve at something, the more you want to improve at something else, and when you do make a gains at one skill, you still suck at...

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Row Joke

5 Common Rowing Mistakes   I have often joked that the way we train—by using movements from various Olympic sports, such as weightlifting, gymnastics and rowing—that we essentially butcher every single sport we get our hands on. While that might sound kind of...

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Have you got the FEAR?

Overcoming your fear of the gym   When it comes down to it, much of what prevents people from embarking on a journey to become more fit and healthy is FEAR: Fear of the unknown, fear of failure, fear of getting injured, fear of not fitting in, fear of...

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When your gym honeymoon ends

When your gym honeymoon ends…   Whether we’re talking about fitness or dating, there’s no better feeling than the honeymoon stage. You know the stage: Those first few days, weeks, maybe even months when your newfound relationship or passion for the gym is novel...

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Intelligent progression

Choosing progressions doesn’t show weakness: It shows intelligence   Handstand push-ups are on the agenda today:   Some athletes kip, others do strict deficit sets, but the great majority choose a “progression” to get through their sets—be it pike push-ups,...

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Diet Confusion

Diet Confusion Why is it that some people can have a couple bites of goat cheese on a salad and find themselves constipated for two days, while others can eat an entire ring of brie cheese guilt-free without even an inkling of a digestion trouble?   When it comes...

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7 Keys to better joint health

When we think about working out, our muscles are usually top of mind. After all, most of our fitness goals seem to surround our muscles: Add 10 KG. to my back squat. Improve my pulling strength. Improve my pushing strength. Etc. We do much less thinking about our...

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What you can expect from your Coach for life

What you can expect from your coach for life One of the things we pride ourselves on at Ascendance is being able to provide all our clients with a coach for life.   What’s a coach for life?  Well, it’s something you won’t find at many gyms! The majority of...

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December Disaster & Bliss Balls Free recipe

Does December have to mean a derailed diet and a holiday belly?   Year after year, December is a month of festive gorging. We’re not even at the midpoint of the month yet, and people are already feeling the holiday pooch start to form.   While we encourage...

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Training vs Testing

Training days versus Test days The early CrossFit days looked a bit different than today. Back then the goal was, ‘How much can we fuck you up today?’ Not anymore. Yes, sometimes you will feel like you overdosed when you push yourself to the limit, but that feeling...

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