How reps in reserve can make you stronger

At No Excuses CrossFit, we are a big believer in technical maxes, which is the most weight that someone can lift with minimal form breakdown. For most people this is the rep where they feel like they could do only one more rep, which you can also call having one ‘rep in reserve’. Obviously, injury […]

Habit stacking

If you want to start a new habit, add it to an old habit. For example, if you want to start drinking more water throughout the day, add it to things you already do: “Every time I brush my teeth, I’ll drink one glass of water.” Keep a glass beside the bathroom sink to make […]

The four pillars of exercise

I watched this video from Dr. Peter Attia recently and he shared his model for building fitness through exercise. He calls these “the Four Pillars”: Strength – the ability to lift yourself or an external load Stability – the ability to maintain proper position and avoid injury. Aerobic capacity – the ability to burn fat for energy Anaerobic […]

How to align your brain and body

Your brain knows it needs to exercise and eat better. But it would prefer that you start tomorrow. This week, I’ve shared three different strategies to get your brain and body working together to improve your longevity and health. I shared three tactics: habit stacking, the Pareto Plan, and the Connect-3 strategy. But there are […]

The Pareto Plan

Here’s my number one rule if you’re just starting your fitness journey: Every day, do one thing to improve your health before you do anything else. Now, that doesn’t mean you have to roll out of bed and go straight for a jog. It just means that the first thing you do every day should […]

What if your mind and body worked together?

Your body loves adversity. Your body evolves. When it has to work harder, it gets stronger. When it has to process food more quickly, your metabolism ramps up. When it feels starved, it ramps up your metabolism. When there’s some extra in the pantry, your body stores it for a rainy day. When it’s cold, […]

Make conditioning great again!

When it comes to a CrossFit workout, there’s a difference between the strength session and the conditioning session. However, sometimes the two get blended together and you have someone going too heavy in a conditioning session. As I’m sure you know by now, strength and conditioning should be treated as separate training stimuli, ‘lifting weights […]

Sunday Shoutout: Happy Father’s Day!

Happy Father’s Day to all of our dads here at No Excuses CrossFit! Way to be a great inspiration for those around you, we are proud to have you all as members!

We are always striving to improve

We are always striving to improve – inside and outside of the gym. Coach Brandon attended the CrossFit Affiliate Summit on Saturday in Marietta. He was able to rub shoulders with some of the best and brightest gym owners and coaches in the Southeast. It was also an opportunity to … • Hear from CrossFit’s […]

Sunday Shoutout: Malik

This week’s Sunday Shoutout goes to Malik from the 6:30pm class. When Malik first started training with us, he could barely finish an 8-minute workout. His conditioning was very low, but he kept coming to class and working hard. Nearly a year later, Malik was able to complete the workout ‘Murph’ in under an hour. […]