Training-related ideas and information


CFW Games Training 5

Obviously I am very proud to have a team and athletes headed to the CrossFit World Games…  again!  CFW sent its first athlete to the Games when we where still only a year old.  Dawn competed as an individual in 2009.  At the time, she was one of, if not […]

Marcie trains hard at 6:00 am daily. . . and it shows.

Marcie’s Path to the 2013 CrossFit Games 12

Hi, my name is Marcie Wells and I would like to share with you a little bit about my extraordinary crossfit journey.  I, like most cross-fitters became hooked after my first class. It didn’t matter if I knew what I was doing or not. All I knew was, this is […]

Post Race

The Knuckle Dragger’s Approach to the Half IronMan 7

Melissa Hoff and I completed the Beach 2 Battleship Half Ironman Distance Triathlon last Saturday (October 20 – 2012) .  We did so with only three weeks of preparation.  I say preparation, because what we did cannot be considered training.  We purposefully did not change anything about our lives, diet, […]

The Benefits of FIR Sauna

The health benefits of using the FIR Sauna Detoxification Muscle Relaxation Improved Cardiovascular Health Speed Recovery from Injuries Improved Immune System Why Is FIR important to the human body?  FIR has the ability to penetrate, refract, radiate and reflect. The human body can absorb FIR because of its deep penetrating […]

The Benefits of Self Myofascial Massage… Using Tools Wisely

There’s a growing trend to use myofascial workout like the foam roller to “warm up” before a workout.  Doing so can actually detract from your workout and even lead to an injury. If your posture, from hours of sitting behind a desk, have your shoulders more round than a beach […]

Supplements: Why Cheap Products are Costly

Right now you can clearly discern two groups of members at CFW, those taking branched chain amino acids (BCAAs) and those who are not.  I wish I could say you can tell who takes them by the way they look or the loads and times on the board, but that […]


CFW- Strong(er) 4

I recently saw an ad for P90X that claimed that the workout program’s effectiveness stemmed from “the advanced science of muscle confusion that never allows your body to adapt.”  After seeing the ad multiple times I realized that many CrossFit gyms think the same as P90X; they are always doing […]