Some of you might not be aware that CrossFit has another division specifically dedicated to endurance training.  CrossFit offers a new and different training paradigm for both marathon runners and triathletes.  In fact with the CrossFit endurance model one can train for Ultra IronMan Distances with only 6-8 hours of training per week. The fitness world has...

If you have been around CrossFit for a little while you have workouts that while hard you would prefer to do compared to others.  For me Helen combining 400 meter runs (which one 400 hard sucks for me) pushups and heavy kettlebell swings earns my vote. For some of us workouts with planned breaks or intervals might be harder than a longer 20 minute AMRAP...

Hello CrossFit on 18th. For those of you who participated in last weeks Heavy Metcon thank you.  We had a short sweet and very challenging workout.  Since last week all of have heard through the grapevine that many of you had little or no interest in lifting heavier weights so I wanted to take a moment to review the benefits of adding a heavy metcon WOD to...

CrossFit on 18th and Crossroads Bootcamp are very excited to offer a heavy metcon class starting this Saturday February 5 at 11am. A heavy metcon (metabolic conditioning) is a CrossFit WOD (workout of the day) that is short and biased to lifting heavy (remember heavy is highly subjective) weights with limited repetitions. Before I get too deep into the benefits...

Thanks for making Crossroads Bootcamp and CrossFit on 18th the best place to get a serious workout in Kansas...

Before we go off the deep end about how to learning or improving your in the Snatch technique,  I should say a little about why learning the snatch can improve athletic performance and fitness in general. Developing the Snatch will do all the following: Increase explosive speed and power Increase shoulder stability and flexibility Develop powerful and firm...

While driving to the Pilates studio this morning for early clients I heard the news about the passing of the great Jack LaLanne on the radio.  So this week instead of writing something about CrossFit or how CrossFit can make you more fit and a better athlete I knew I had to honor the man whose shoulders that everyone who makes his or her living in fitness...

All of us often wonder if we knew something back in past that we know now our personal history might be different.  I first became aware of these concepts when I was persuing my Pilates education through Stott Pilates.  One of the goals of Pilates training is to restore the body to optimal posture and movement.  When I discovered CrossFit training I was able...

A common question we hear as Personal Trainers and Athletic Performance Coaches is, “How can I develop a specific body part?” or “How can I reduce my waist or hips?”  The better question is, “How do I train to enhance and improve Athletic Performance?”  This is equally important if you’re “just” looking to...

You guys totally crushed this one! Check out this video We will be having another benchmark Saturday in February.  Let us know what type of benchmark would you like for us to set up.  We want your feedback.  Please post to...

This weekend marks our first formal CrossFit Total test.  The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The CrossFit total is a one time maximum weight lift in the Squat,...

If you have done a CrossFit class or any research on CrossFit you have probably heard the terms WOD and Benchmark Workouts.  WOD is pretty simple…that just means Workout of the Day.  However the term benchmark takes a little more discussion. While by definition CrossFit (and bootcamp) workouts are by definition always varied and different there are...