Community

You wont die of thirst

Put down your water bottle: You don’t need to drink during a 7-minute workout!   The other day, our new coach Neil took someones water bottle away from them off the floor during a 10 minute WOD (Just before it started) She looked genuinely scared for her life:...

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Post Workout Cooling Down

Post-workout cooling down: The Why and the How:   So many times, I see people finish a training session and race out the door, their body still sweating, the heart rate still up, and sometimes hobbling or wobbly-legged still from the workout.   I get it,...

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Why Ascendance CrossFit?

Lets face it finding a program that speaks to you and your goals is difficult right?... sticking with one is even more difficult. How many times have you started something and not even a few weeks later, life gets in the way and you never go back? CrossFit can seem...

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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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