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How to build a better athlete in the gym

I want to talk to you about why it’s important for younger athletes or just athletes in general to utilize Olympic style weight lifts in their training. When we are olympic weightlifting, what’s happening is we are starting with the bar on the floor and then we are getting that bar to our chest or overhead. How we do that is we’re creating force, a hard force through the ground, reaching triple extension at our knees, hips, and ankles. We develop that power by going against the resistance of a load (barbell or similar) and exploding that load …

Everyday Avocado Recipe

Eating Avocado is a great way to get in your daily fat intake – but it may start to feel a little repetitive after a while.  Why not dress it up a bit and enjoy your avocado in a different way?All it takes is a couple ingredients you already have and a few minutes.This recipe is great with your breakfast bacon, on salads, or for a dip! “Everyday Avocado”Prep time: <2 minutes /  Serves: 2 Ingredients:1 ripe avocado (squishy on the outside skin)Lemon Juice or Lime Juice (fresh is great, but bottled is fine too)Sea SaltPepperGreen Onion Steps: …

2 things you can do to avoid ACL tears

Today we’re talking about ACL injuries. The ACL is the most common ligament that gets torn in athletes, specifically younger athletes with 70% of these injuries being non-contact. ACL injuries happen typically when we are jumping and landing, when we are sprinting and stopping or when we are  changing direction rapidly. When we are landing or cutting in any certain direction, we see that knee cave in. When the knee caves in, the hip also caves in and the ankle will cave in. This landing is flexing the knee forward and closer to my midline than my ankle, …

The 8 Benefits of Cooking for Yourself

It’s Coach Alessandra here to talk to you today about some benefits of cooking for yourself.  Yes, it seems like some great feat to put some plan into cooking as well as take the time to do it and not to mention the cleanup, right? But there are a ton of benefits to being able to cook a meal for yourself or for others. Number one: is to learn to cook.Some people might find cooking to be a bit intimidating. What you can do to overcome that intimidation factor is to just learn basic skills. You can find information …

3 things you’re probably doing wrong when you snatch.

Today I want to talk about the three most prevalent problems that coaches see in the snatch. Those being hips rising too fast in the beginning, pulling too early with our arms, and poor hip extension. Problem 1: Our hips rise too fast Even with a beautiful setup, if the hips shoot up before they should it causes issues. What happens is it pushes all my weight forward and the bar ends up too far away from me. A great cue that we can use to correct this movement is to not think about first pull as a …

Holiday Survival Guide 2019

Coach AB here to talk to you about some survival tips this holiday season. So as we know, Thanksgiving is this week, let’s talk about some tricks to take with you during Thanksgiving on visits with family and friends. Tip 1: Healthy Pregame Meal Make healthy choices earlier on in the day before you go to these visits. Make sure that you eat a healthy breakfast if, say, you’re meeting with friends and family midday to later in the evening. You wouldn’t go to the grocery store hungry would you? Tip 2: Three, portion sizes.  Portion sizes can …

7 reason why lifting weights after 50 is critical

Most people think building muscles is for the beach, but the benefits are far more significant and diverse than looking good in a bathing suit. An increase in muscle cross-section means more force development. At the same time, you will see an increase in tendon density, cross-section, and stiffness. Simply put, you’re stronger and can do more. Muscle tissue is dense in Mitochondria. Strong muscles increase our mitochondria’s density and size, which helps produce more energy for us. Added muscle also is the only way to permanently raise our basal metabolic rate, which means we burn more calories …

Gut Check – 5 ways to get the most from your meals

If you want to get anything out of the food you’re eating you need to digest it properly. Take a whiff – Digestion starts in your brain when you think about food before you even begin eating. Give the process a jump start by taking a moment to smell and think about what it is you’re going to eat. Sit down, be calm – Take some time for your meals. Yes occasionally we all have to eat on the run, but digestion only works well when you’re in a parasympathetic or relaxed state. Stress shuts down digestion. Chew …

The top 3 reasons women over 40 should strength train

It’s safe to say that most women over 40 who spent quality time building their careers, during their early years, are now looking to invest in their physical abilities. When I say career, I also include those stay at home mothers out there. Taking care of the family, in my opinion, is one of the toughest careers ever. But that’s a topic for a different article. The investment in our physical abilities, after 40’s, is not an easy task or a way out of doing work. Strength training, unlike the Zumba class most of us have experienced, is …

Healthy Eating: Simple Ingredients

Every day each one of us is faced with the same challenges, “what should I eat?” We all have to eat, everyday no matter what, multiple times a day. As we drive to and from work, dropping or picking up our children from school or going to the gym we are bombarded with fast food, quick fixes to the need to eat. It seems cheap, quick and it’s convenient. The idea of cooking at home, with healthy ingredients, not only sounds time-consuming but knowing the prices at the grocery store, it sounds expensive too. The reality is that …

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Take the first step towards getting the results you want!

Have a burning question about our remote coaching program? 

Want to know if CrossFit Mass is right for you?

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 or give us a call at 978-494-0606.

🥑 🥚 30 Keto Recipe Cookbook 🍳 🍖

When it comes to long-term fitness success, one of the biggest obstacles is nailing down your nutrition, having a solid grasp of what you need to eat, and just knowing which tasty, effective recipes your family will love, too.


Download for free here!

Have a burning question about our gym or program? 
Want to know if CrossFit Mass is right for you?
Send us an email to
 or give us a call at 978-494-0606.