Sunday Shoutout … Chris H.
This week’s Sunday Shoutout goes to Chris from the afternoon classes. Chris joined us in March as a personal training client to prepare for the workout ‘Murph’ on Memorial Day weekend. During his 1on1 training, Chris to work on his pull ups and upper body strength. The commitment worked because Chris did awesome in the […]
The secret to fitness success
It’s not the newest workout. It’s not the hardest workout. It’s not the newest diet. It’s not that TV reality show (lol). The secret to fitness success is MOMENTUM. Doing a little bit, every day, and not stopping. Today, I’m going to tell you how to do it! One workout will make you sore. Ten […]
What we believe …
At No Excuses CrossFit, we believe your workouts should be fun, challenging, and different. Boring gym routines are hard to keep you motivated. That’s why you can expect a new workout every time you come to No Excuses CrossFit. Our workouts can be … -Long or short -Light or heavy -Bodyweight only -Weight training -Cardio […]
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 […]
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 […]
The ‘Connect-3’ Strategy
People who love exercise usually have two things in common: 1. They have another human to exercise with. 2. They have a third human telling them what to do. In short, people who love exercise usually have a training buddy and a coach. Building a habit is hard to do alone. But if someone else […]
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 […]
Nutrition tip
Add fatty fish to your grocery list! Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients. Studies show that people who eat fish regularly have a lower risk for several conditions, […]
What sport is best for kids?
“Every kid should take gymnastics! It makes them better at every other sport!” “Every kid should learn to swim before they’re two! Babies are natural swimmers!” “Every kid should wrestle – they’ll learn confidence and gain strength!” If your kid plays a sport, you’ve probably heard some opinions on why that sport is ‘best’ for […]
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. […]