I want to start by saying ” Way to go Steve Mulligan!!!”  He killed it today setting a new box record in the 500m Row with a time of 1:23!  That is a huge milestone for Steve.  It also raises the bar super high for everyone seeking that #1 spot on our ‘Wall of Fame’. A few things to look forward to in the next few weeks: 1) The Whole

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Jul 2012

Road Trippin

August is a time when lots of families hit the road for that last summer adventure.  This is often a time  when most people also take a vacation  from making healthy choices.  If you are planning on hitting the road in the next few weeks, read this great article courtesy  of Marksdailyapple.com.  It gives great ideas to help keep you moving in the right direction, even while you put your normal routine

Just a quick  reminder if you haven’t already noticed, we extended the Open Gym hours until 5pm Mon-Thur.   Also, we added an open gym period on Sunday from 9am-12 noon. Don’t hesitate to come in and work on that missed WOD or maybe spend a little time working on mobilizing some of those tight areas that are effecting the quality of your movement. Attention all NEW members – Make

A few reminders – We now have workout journals, wrist supports, shin sleeves (protectors), coconut water, and a bunch of other goodies now in stock in our pro-shop.  Tee-shirts with our new logo will be on sale this Tuesday- these ones are super soft!  We will be updating our pro-shop weekly with new products and gear.  Feel free to make suggestions of items you would like to see readily available

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Jul 2012

Go Spot an Owl

I just want to touch on spotting at our box for a brief second.  Don’t do it!  The weights we are using are meant to be dropped and based on some of the things I have laid witness to already, I think it is safe to say that we will all be far better off if we just stand clear while someone is lifting a really heavy weight.  I am

Just a quick heads up, the kiosk card scanner at the front desk is now up and running.  For everyone who has been given a card already, please scan it on your way in.  This is now taking place of signing the sign up sheet.  For everyone else who has not yet recieved a card, please see me after class and I’ll make one up for you on the spot.

GMO’s or genetically modified organisms are created when scientists force genes from one species, such as bacteria, viruses, animals, or humans, into DNA of a food crop or animal to introduce new traits to that organism.   When you eat foods that have been genetically modified, you are succeptible to a host of health risks that include but are not limited to infertility, immune dysfunction, accelerated aging, faulty insulin regulation,

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Jul 2012

Staying on Track

How many of you know what weight you left off with in the last few weeks in the squat, press, deadlift, etc…If your scratching your head right now, chances are, you have no idea.  Training the CrossFit way, or any way in general, we are constantly striving to  make  improvements in one way or another.  One of the ways we measure improvements, especially in strength, is to gauge our increases

22

Jul 2012

120723 WOD

Heres a few shots of the Marsh Madness that just took place this past weekend. Great job to those of you who gave it your all (and came out faster than last time)! July 23, 2012 WOD Skill: Kipping pull ups Level 1 7×2 Clean & jerk (heaviest possible) Conditioning: Complete sets of 21-15-9 for time of: power clean ring dips pull ups Level 2 Strength: 1a) 5×2 Front squat

It looks like, due to popular demand, several classes will be added to the menu real soon.  We are thinking a second CrossFit class on saturday around 10:30, followed by an open gym period for  all eligible members as well as a Sunday  open gym period.   A Friday afternoon open gym period, followed by an evening CrossFit class.   Make sure in the mean time to reserve class times

Here is an interesting article I came across discussing possible causes and side effects of a condition known as hypothyroidism.  Understanding a conditioning first is always the best first step in knowing how to deal with it.  This article is courtesy of Mike Adams, The Health Ranger. Heal Your Thyroid July 20, 2012 WOD Level 1 BB Acrobatics: Hang snatch 5×3 -(heaviest possible) Rest 60 seconds Strength: Overhead squat 4×4

As some of you are noticing, classes are starting to fill up.  This is obviously a great thing and also a sign that we are quickly establishing ourselves as a premier CrossFit Box.  This also means we need more classes to spread you guys out a little bit.  I am very excited to announce that we will be bringing on a great coach at the end of the month.  We

On August 6 in during the evening class times,  representatives of INOV8 shoes will be coming to our Box with over 150 pairs of their premier CrossFit shoes to let everyone test them out during that nights WOD.  These shoes were amongst the first CrossFit specific shoes on the market, specifically made for CrossFitters.  They will be offering great discounts  that night to everyone looking to up there CrossFit experience

On a daily basis, I am constantly running into people outside the Box (no pun intended) who have heard of this thing called CrossFit but are not really sure what it is.   One thing they all have in common is this preconceived notion that what we do here at CrossFit Magnitude and every other CrossFit box around the world is some form of extreme exercise that is only for

A big thanks to everyone who came out on Sunday to support a great cause, the PKD Foundation.  All your generosity will be felt by those who need it most. This week ahead we will be getting into some new skill work that you wont want to miss out on. I may stretch it out over a few days for those of you who are on a once a week

July 15, 2012 WOD For time, complete the following: 800m run 10 pull ups 20 push ups 30 sit ups 40 air squats 800m run 20 pull ups 30 push ups 40 sit ups 50 air squats 800m run 30 pull ups 40 push ups 50 sit ups 60 air squats  Click HERE To watch the last day of the CrossFit Games live!

Dont forget this Sunday from 7:30 to 9:30 we will be holding a special WOD in sponsorship of the PKD foundation.  This is for a great cause so make sure to stop on in!  All proceeds will benefit one of our members as well as many others who seek treatments and a cure from this disease. Thank you in advance for all your support! July 13, 2012 WOD Level 1:

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Jul 2012

Protein Power

If you did not know already, protein is a key building block essential to all forms of life.  With out protein, all of the major systems in our bodies would fail us.  Now add CrossFit to the mix.  A rigorous training regimen by design, CrossFit produces great amounts of stress on the body which in turn, must be met with proper nutrition, rest and recovery.  One of the most important

Every day at CrossFit Magnitude before our WOD goes into high gear it is common practice for us to perform some basic prepatory movements.  These movements, mainly dynamic in nature, warm up our muscles and joints as well as heighten our ability to perform specific movement patterns.  Not being able to perform some of these basic drills or feeling very tight or ackward while doing them should give you feedback

I don’t know if it is just me, but is anyone else full of energy and rearing to do even more work (run, bike, etc…) after a daily WOD?  I’m being sarcastic if you didn’t pick up on that.   I have been noticing a few of you – not mentioning any names – that feel the need somehow, to do even more work after the workout of the day

As many of you already know, the CrossFit Games is taking place this weekend.   This is the pinnacle of CrossFit competitions where two will walk away with the title of being the most fit man and women on earth!  This event can be viewed both on ESPN3 and live streaming via the internet.  I would like all our members to try and watch as much of this contest as

This Coming Sunday, we will be hosting a Special WOD to help raise money and assist one of our very own members as well as the PKD foundation in their quest for a treatment and cure for all of those suffering with PKD. Your donations and support will be greatly appreciated.  You do not have to participate in the WOD in order to donate so feel free to come on

Thought I would share another interesting article covering some of the reasons why Aerobic work in access or on its own is detrimental to your metabolism and fat loss.  This is also another great reason why we promote constantly varied workouts using short to medium (anaerobic) bouts of high intensity exercise.  Don’t get me wrong, we will take you into the aerobic zone, just not as much as you may

For far too long, people have been misled by the mainstream (propaganda machine) media that eggs are BAD for us.  We all know from the studies of past, present, and future, that they are in fact VERY GOOD for us, in more than one way.  Eggs have always been seen as a negative food source because they contain a little cholesterol in them.  Guess what – only 1/3 of your

I hope everyone had a great Independence Day!   I  celebrate our Independence  every year, but I also celebrate Independence in a different way, everyday!   As a CrossFitter, I am capable of living my life independently, without any kind of assistance.   I truly believe that if I continue my efforts indefinitely, I may not ever require the need to become dependent on assisted living scenarios, and enjoy independent