Movement Tip: Double Unders

Don’t throw your rope down in frustration, pick it up and learn the skill! Double unders take time and commitment. Be paitent and put in the work and double under like a pro!

Why Hydration is Critical – Especially Right Now!

It’s been hot. Like really, really hot. And it’s got me thinking about hydration a lot more. The “eight 8-ounce glasses”recommendation gets thrown around a lot, but how accurate is it really? And why has it become the default? Every day your body sheds some water through respiration (good ol’ breathing), sweat, urine, and other really important metabolic activities. So if you don’t consume enough water, you start to experience symptoms such as headaches, tiredness, and difficulty concentrating. At that point you’re dehydrated. Being chronically dehydrated can disrupt normal body functions and contribute to several issues like constipation and kidney stones—ain’t nobody got time for that.

I’m sure you’ve heard that water makes up about two-thirds of your body and about 70% of the weight in your muscles comes from water. But also consider this: fat cells are devoid of water, and for both lean men and women water makes up an even greater percentage of their totally body weight. Water is important for the regulation of body temperature. If you did MURPH, you might have learned like I did that body temperature makes a big fat difference in performance. Dehydration is a nasty issue for a lot of reasons but when it lessens your ability to regulate your temperature, it negatively affects your ability to work to your full potential and has serious health consequences. Drink plenty of water before and after your workouts to ensure you’re able to put forth full effort! But how much do you need to be drinking? Those eight cups a day would mean 64 ounces…about 2 liters a day. More specific recommendations have come about recently, and I think they are an upgrade. Experts say that healthy grown people between the ages of 31 and 70, living in climates like ours, should follow this:

Men: 125 ounces (3.7 liters) of water per day from all dietary sources, which include drinking water, tea, coffee, flavored waters, and food. (Yep, food can be hydrating! Mainly fruits and veggies.)
Women: 91 ounces (2.7 liters) of water per day from all dietary sources.

I have a 32oz water bottle and I feel best when I get at least 2 of those on top of some coffee and LaCroix. Everyone is different,of course, and this is where individualization comes in. Some studies show that low intake of water doesn’t always equal dehydration. The biggest judge of dehydration is urine output. The more fluids you drink the more you pee. And the more lightly colored you can keep your urine the better you’ll be.

Remember, when temperatures soar like they are currently, you’ll need more water then ever! And if you’re feeling moody, drink water! We know it is tied to our ability to regulate our mood. Just writing this has made me thirsty.

Movement Tip: Jumping & Landing for Snatches & Cleans


Solid footwork and proper footwork are critical in the Snatch and Clean and Jerk. The ability to jump and land effectively can make or break how it feel to cause a barbell to go upward and then how we move our body around the bar to catch it.

This video shows proper jumping and landing and how it translates to the Snatch and Clean Jerk. Starting from the top of the hips in the Pockets or High Hang position and working down to the knees and finally to the floor to perfect technique.

CrossFit Gear- Essential #1

Starting Crossfit is the beginning on an amazing journey. In the beginning the learning curve is huge. So much to learn, new movements, new skills and an entirely new language. It’s almost like moving to a new country!

Having the proper gear to help you along the way is extremely helpful.

So here is an idea of what should be in your gym bag!

Essential #1

A good pair of shoes: We prefer a low profile shoe. Thick walking shoes tend to be overbuilt in the heel pushing the balance forward. Most of the weight training we do requires our bodyweight to shift back into the heels. A few recommendations are:

Which shoe your prefer is very personal. All the shoes listed have a low profile, are very light weight and are designed to help you feel rooted during lifts. They also are designed to give you traction during rope climbs and slip during handstand push ups. Some are more flexible than others and the fits are different from line to line.
Expect to replace the inserts if you need  arch support. 

I’ve worn and loved INOV8’s for years and have moved to the NoBull in the past 2 years. I own 1 pair of MetCons and 1 Pair of Nanos. I don’t wear either. It’s best to find someone with your size foot and try on their shoes!

Reebok CrossFit Nano

  • Great design
  • Buy on Amazon
  • Buy some versions locally at the Reebok outlet

Nike MetCons

  • Great design
  • Buy online
  • Sometimes they squeak. Seriously. There is a baby powder fix though


  • Fresh designs
  • Buy online
  • Currently very popular

INOV8 F-lite

  • Super lightweight
  • Minimal barefoot feel
  • Great design
  • Buy online
    This should be your first purchase. It’s not cheap but its worth it.

Movement Tip: Rowing


Rowing gets much much easier when we can break the movement down into segmented parts. Coach Ben talks about the finish position, start position and finally the drive while rowing. Slow is smooth and smooth is fast!

Macey is Athlete of the Month!!!

How about a huge CFSTC congrats to Macey Wienstroer, shes Athlete of the Month!!! Whoop! Macey always shows up ready to out the work and to have a good time! Get to know her better below! 

1. When & How Did You Get Started With Us? 
I googled the nearest crossfit gym and found you all around the end of October 2017.
2. Favorite/ Least Favorite Workout and why? 
Favorite workouts in the olympic lifting classes because they lack a lot of cardio and I can focus on some skill work.
Least favorite long running workouts.
3. Best part about working out with evening crew? 
The evening crew is really fun and make the environment such a positive one. Hard workouts don’t seem so bad around your friends.
4. What genre of music would you be? 
5. What is the one super power you would want to have most and why? 
Flying- You can travel anywhere without traffic and its free.
6. You recently went on a pretty cool trip. Can you tell us where it was and why you went? 
In May I went on a mission/cultural trip to Winneba, Ghana. This is located on the west coast of Africa. I went on this trip to learn about other cultures and to also take a chance to travel. I ended getting to know some really great people. I also got to spend to time in the school teaching and playing with the students. Overall this was such an awesome experience, that I plan to go back to see all those great people again. 
7. What’s your phone wallpaper right now? (Screenshot!) 
8.  If you could travel anywhere, where would you go and why?
I would love to go back to Ghana but if I got the opportunity to go somewhere else I’d love to check out Australia next!
9. Whats the Macey Motto? 
Just keep moving it will be over soon!
or non workout motto happy vibes
Stay awesome Macey! CFSTC is greater having you be apart of us!

WOD Tips: 6-8-18


Tomorrows WOD calls for Front Squat and Shuttle Sprints in the gym! Check the video to know how to get the most out of tomorrow.

Movement Tips: Turkish Sit Ups


Tomorrow’s workout has a movement called Turkish Sit Ups. These are best done slow and controlled, even if a workout calls for hem to be done for time. Focus on quality movement before intensity with this one!