Blog

Strive

Coach Kate sent our coaches’ group a really good article on movement standards in CrossFit and why they are so important.  You thought you were done with that after the Open, huh??  But read on, and you’ll see that full-range-of-motion movements are not just an invention of CrossFit competition, but important to maintain full functionality …

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RPE

In the last couple of weeks, we’ve introduced the RPE scale when prescribing weights for our strength sessions. RPE (Rate of Perceived Exertion). It’s a flexible way of assigning weight to a workout without a strict percentage of your 1RM. RPE is a way to measure training intensity by how you feel. Developed by Swedish researcher …

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Recovery

Well, we’re two workouts into the Open, how is everyone feeling?  I know that just like every year in the past, I have felt a little more beat up after these workouts than in our standard CrossFit classes – probably due to the increased intensity of trying to compete and squeeze out every rep possible, …

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Non-negotiables

I was cooking dinner last night (no-bean chili, check it out) and Denee snuck up behind me and asserted, “I’ve figured out my 7 non-negotiables.”  As usual, I didn’t really know what we were talking about so I led with a vague “that’s awesome!”  and then followed up with “what?”  She explained that a non-negotiable …

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Programming Note

We’ve now gotten through almost 8 weeks of my CrossFit program, which many in the world of strength training would consider one “cycle”. This generally looks like one iteration of testing a max effort, training for 6 weeks and then testing again. And this strength cycle model is awesome, and scientifically proven to achieve results …

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Row-a-thon

At CrossFit Kent Island, our four core values are Hard Work, Growth, Service, and Fun.  You guys are obviously Working Hard every day in the gym and on your nutrition and recovery, and that leads to Growth – we had 567 new personal records set in Wodify this year!  Next weekend we’ll have our Holiday …

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Listen

Quick one this week, with some homework. I feel like our kids never get homework anymore, so maybe this is something they can do too. Newsflash: We are a divided country and a divided world right now. On Kent Island and the Eastern Shore it can feel a bit one-sided sometimes, as I’m sure many …

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Pain Two Ways

When you’re training in the gym, and maybe even more so when you’re running, you’re going to experience pain.  Pain is a feedback mechanism from our body back to our brain that something is wrong, and we should stop doing it.  But should we? There are two types of pain that may occur during a …

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Beginner’s Mind

“In the beginner’s mind there are many possibilities, but in the expert’s mind there are few.”  – Shunryu Suzuki   Everyone loves a new cookbook.  We love the opportunity to try new recipes that our friends and family will enjoy, and we love creating new things.  Alright, maybe some people don’t love to cook as …

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How to Start CrossFit

So, I googled “How to start CrossFit” as a bit of a joke and a jumping off point to talk about how the internet is wrong and “don’t believe everything you read,” but I was really pleasantly surprised!  This is what my AI-powered response cooked up for how to get started on your CrossFit journey, …

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