Triangle of Success
22 Apr

Triangle of Success


What breeds success in competitive fitness? While that can be a broad question, let’s pull it apart. First, we need to define success. We have to remember whenever we think of success we filter tha...

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Keep Inflammation at Bay
14 Apr

Keep Inflammation at Bay


What is inflammation? By definition, inflammation is the “reaction of a tissue to injury or infection, characterized by heat, redness, swelling and pain”. This reaction is a necessary process for o...

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10 Shades of Fruits and Vegetables Per Day
08 Apr

10 Shades of Fruits and Vegetables Per Day


When it comes to nourishment, one prescription we give out to all our clients is a bountiful assortment of colors in their diet each day from fruits and vegetables. In this blog post we are going t...

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Consistency is the Key to Success
29 Mar

Consistency is the Key to Success


What can I learn from Mat Fraser and other elite athletes to better my performance? One word. Consistency. One principle that transcends all elite performers is consistency over time. Before we div...

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Get Better Sleep
25 Mar

Get Better Sleep


What is the most powerful performance enhancer that’s also free? Sleep. Paraphrasing a section from Matthew Walker’s book entitled “Why We Sleep” will give some perspective: “Obtain anything less t...

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Open Strategy Guide: 19.5
22 Mar

Open Strategy Guide: 19.5


Download: Open Strategy Guide 19.5  Many of us predicted based on past CrossFit Open seasons that the last workout of 2019 would be a variation of thrusters and pull ups. That being said, 19.5 is....

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Keys To Longevity in Training
18 Mar

Keys To Longevity in Training


“You miss the trees in the woods if you try to build Rome in a day”. That nonsensical made up quote really reminds me of the point I’m trying to get across today. ‘Longevity’.  We are all on this ...

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Open Strategy Guide: 19.4
15 Mar

Open Strategy Guide: 19.4


Download the Open Strategy Guide: 19.4 In the fourth week of the CrossFit Open, Dave Castro gives us burpees... and snatches... and bar muscle ups. Our coaches have broken down the workout, equipme...

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Open Strategy Guide: 19.3
08 Mar

Open Strategy Guide: 19.3


Download the Open Strategy Guide: 19.3 Week 3 of the CrossFit Open brings us some new movements. The real work starts at the strict handstand pushups, sHSPU, and inside the guide we go over how to...

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Why CrossFit Athletes Need Carbs
05 Mar

Why CrossFit Athletes Need Carbs


The athlete and the goal will always dictate the training and nutritional program. Each athlete is unique, and so should their program reflect that. For the sake of our discussion, we are going to ...

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Why Athletes Need Fats
05 Mar

Why Athletes Need Fats


But I thought fat makes you fat? Eh, there’s a bit more to it than that. In this post, we are going to discuss why we need fat and why it’s an important tool in an athlete’s diet. The points we wil...

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Open Strategy Guide: 19.2
01 Mar

Open Strategy Guide: 19.2


Week 2 of the CrossFit Open brings a repeat workout from 2016. However, there is one key factor that changed; there is an 8 minute clock to start the workout rather than consistent 4 minute clocks....

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Should I Get A Coach During The Open?
25 Feb

Should I Get A Coach During The Open?


Athletes are focused people. They work hard, they want to learn about their sport, and they crave progress. They’re willing to put it all on the line to succeed. In their pursuit of success they a...

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Open Strategy Guide: 19.1
22 Feb

Open Strategy Guide: 19.1


By now we have all learned what the CrossFit Open Workout 19.1 is: Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots19-cal. row Women: 14lb WB to 9’ Men: 20lb WB to 10’...

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Why Should We Mix Up Our Proteins?
18 Feb

Why Should We Mix Up Our Proteins?


Proteins are one of three macronutrients we consume in our food. Arguably the most important as they are the building blocks for the body. One aspect regarding protein consumption that often gets n...

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Getting Unplugged
11 Feb

Getting Unplugged


When was the last time you went a full day without your phone, computer, TV, iPad? Probably can’t remember. Disconnecting from the “system” is something we ALL need to partake in more often. We are...

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Warm ups: Why are they important?
04 Feb

Warm ups: Why are they important?


Here are a few pieces to think about: Preparing aerobic system (pulmonary, cardiovascular, and muscular systems) for work ahead Getting the mind prepared and centered on the tasks ahead Getting th...

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Understand Your Poop
28 Jan

Understand Your Poop


Poop. We all do it. Excreting out waste we don’t need. While it may be a “faux paw” to talk about poop, there’s a ton of value we can extract from our poop. In this post, we are going to talk about...

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Why Breakfast is the Most Important Meal of the Day
14 Jan

Why Breakfast is the Most Important Meal of the Day


What does breakfast mean? Breaking our fast, of course. Coming out of an 8-9 hour period where food intake is halted, our body begins to upregulate various hormones and enzymes for nourishment. The...

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Sam Smith's Top 12 books from 2018
08 Jan

Sam Smith's Top 12 books from 2018


One of the pieces that I continually value for my growth both personally and professionally is reading. Amongst other aspects, there’s a common theme between people who reach the pinnacle in their ...

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What's the Difference Between Intrinsic and Extrinsic Motivation? PART 2
07 Jan

What's the Difference Between Intrinsic and Extrinsic Motivation? PART 2


In the last post, we broke down the difference between motivation/extrinsic drive and inspiration/intrinsic drive. We also utilized a great exercise to highlight our highest values, which are the s...

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What's the Difference Between Intrinsic and Extrinsic Motivation? PART 1
07 Jan

What's the Difference Between Intrinsic and Extrinsic Motivation? PART 1


What’s the difference between motivation and inspiration? Between extrinsic and intrinsic drives? Or are those the same thing? In this post, we are going to break down the differences between the t...

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Importance of Hydration
17 Dec

Importance of Hydration


The ability to hydrate our cells transcends nearly any other somatic control and choice we make as humans. Though our bodies are comprised of nearly 60% water, it does not neglect the fact that it’...

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Cool Down and Post Workout Fueling
10 Dec

Cool Down and Post Workout Fueling


The main takeaways: 1) The recovery process starts once your session has finished 2) Easy blood flow and mindful stretching post training are great tools to start the recovery process 3) Diaphragmatic breathing is a great tool to help transition the body from a sympathetically driven state to a parasympathetic state 4) Ensure your body has cooled down before consuming food or shakes post workout 5) Prioritize food hygiene (great chewing, sitting down, relaxing) when consuming food post workout 6) Post Workout macronutrient prescriptions and the food choices within it are highly individualized

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Daily Sun Exposure
03 Dec

Daily Sun Exposure


The sun. What would we do without it? Die faster. The end. Just kidding. One of the simplest ways we can increase performance, recovery, mood, digestive health, immune function, and neurological he...

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The Best Time to Train
26 Nov

The Best Time to Train


What if I told you there were optimal times to train in the day? That’s probably something you’d be interested in hearing. The truth is, there are times throughout the day that are more optimal tha...

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Conscious Nutrition: Why Nutritional Habits are Better Than Macros
19 Nov

Conscious Nutrition: Why Nutritional Habits are Better Than Macros


Athletes know that in order to reach peak fitness you have to put gas in the tank.  What happens though, if you have a leak in your gas tank, or if your engine can’t take in gas, or if you flood yo...

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Proper Preparation for Specific Training Sessions: Strength Training
08 Nov

Proper Preparation for Specific Training Sessions: Strength Training


The main takeaways: 1) Identify the key point of the session; if its strength based, think nervous system preparation 2) Great blood flow and movement specific work on the front end 3) Prepare the pattern with lighter/faster variations 4) Allow for an adequate build up to tough sets to prepare the brain for the voluntary contraction required The main phase: “Prepare with purpose”

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Wind Down In Evening: What your Bedtime Routine Should Be
02 Nov

Wind Down In Evening: What your Bedtime Routine Should Be


Main phrase: “Wind down to wear the crown” Main Takeaways: -We need to wind down in order to recover -Lots of stimulation during the day equals no stimulation at night -Put away from screens, lights, excessive food, and stimulation later in the evening -Sleep in a dark room that’s very cold

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Press Release: The Return of Big Dawgs
27 Jul

Press Release: The Return of Big Dawgs


For release: July 27, 2018 Established in 2008, the Big Dawgs built a storied history in coaching athletes in competitive functional fitness. We pioneered remote coaching in fitness by building a t...

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Total: 33

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