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Tackling a Tabata

So you’ve just finished your first Tabata workout. It was a mash-up of Dumbbell Squat Cleans (DBSC) and Sit-ups (SU). You pushed hard and got a great sweat, but now you’re wondering what to do with all these numbers! First things first. You want to record your totals for each exercise and then add them to for your overall score. Now when you come back to this workout in the future, you’ll know whether you’ve improved or not. But how can we leverage this data to help enhance our scores moving forward? First, we need to look at …

Vitamin D

“…lack of Vitamin D is linked with poor bone health, but new studies suggest that milder deficiency may also be linked to asthma, some cancers, and diabetes.” Running a gym I get asked all the time about what supplements are best. The answer is ‘it depends’. It depends on who you are, what’s going on in your life and what your goals are. In the end, there are two supplements almost everyone needs to consider. Fish oil and Vitamin D. I strongly encourage all you to look into both of these and find out what your needs are. …

Paleo Challenge  – Exit Strategy: Part 2 Cheat meals.

Notice the title. It’s says ‘cheat meals‘, not days. Cheat days are a bad, bad idea on many levels. The first and foremost being you feel like utter garbage the next day. Seriously, eat well for any length of time, then have a bender of a day. You will feel hung over the next day. Been there done that, not worth it to me. While we’re at it, let’s define a meal. A meal is food intake at one sitting. Once my butt is up for anything but a quick break to grab another drink, the meal is over. …

Working Out 'Wounded'

There are definitely some legitimate reasons not to workout out on a given day. The two excuses I will accept every time are you either contiguous or non-ambulatory. It should be pretty obvious that nobody wants whatever pathogens you’re trucking around in the gym, but there’s a second reason you need to consider. Our immune systems and ability to recover from workouts/stress are linked. Yes, you might be able to still ‘hit the WoD’ hard, but guess what? Your return on that investment is going to be little to zilch. As hard as it might be to take, …

Pineapple Avocado Salsa

Prep Time: 10 minutes  Cook Time: < 3 minutes Ingredients: 2 cups diced pineapple 1 cup chopped cilantro 1 avocado, diced 1 jalapeño, seeded, finely chopped 1/2 cup diced red onion 2 Tbsp. lime juice (fresh squeezed lime is best) Sea Salt Fresh Ground Pepper Instructions: 1. Chop up pineapple, avocado, and red onion into small chunks. 2. Finely chop cilantro. 3. Juice the lime in a small container. 4. Seed and chop jalapeño. (Skip this step if you do not like jalapeño’s) 5. Mix all the solid food together in a bowl. Start to pour in lime juice over …

Sleep Part 2: How do I fix it?

  What we’re getting into now is ‘Sleep Hygiene.’ Spelled out simply, ‘Sleep Hygiene’ consists of habits and practices that are conducive to sleeping well on a regular basis. The best times to sleep 10pm-5am are the prime hours we’re geared to have our head on the pillow. Why is that? Evolution my friend. There are very few places on the planet where it isn’t very dark from 10pm-3am, and that’s when the bulk of our real recovery happens. But you said 10pm-5am! Correct, this is because your body begins to ramp up its production of cortisol roughly …

Roasted Root Vegetables

Prep Time: 15 minutes Cook time: 30-45 minutes Ingredients: Favorite root vegetables In this mix, I have equal amounts of – Beets Carrots Parsnips Extra Virgin Olive Oil Salt Pepper Cayenne Pepper Dill or Thyme Instructions: 1. Preheat oven to 350 degrees. 2. Peel all root vegetables and cut them up into 1-inch size chunks. 3. Place all vegetables in a bowl and mix up with extra virgin olive oil. 4. Season oiled vegetables with salt and pepper to taste. For a bit of spice, add 1 teaspoon of cayenne pepper. Mix well. 5. Pour mixture into rectangle …

Tracking your Numbers

You come into the gym 3, 4, maybe even 5 times a week, warm up, do your lifts, and complete your workout. You put your work in an hour each visit, then go about your day. How do you know if you’re improving? Do you track your numbers and workouts? If not, there’s a handful of reasons why it is beneficial to keep your data. 1. You can see the difference in progressions over a period of time. It’s great to see your progress in movements and weight as time goes on. It’s humbling to see where you’ve …

Steak Marinade

This marinade is great for any cut of steak or steak tip.  Prep Time: 5 minutes Marinating time: 10 minutes – 1-2 hours Ingredients: Preferred cuts of Red Meat (NY Strip Steak pictured) Extra Virgin Olive Oil Balsamic Vinegar Fresh Ground Pepper Fresh Ground Sea Salt White Pepper Instructions: 1. Remove steaks from packaging and lay flat in the container you are marinating them in. 2. Drizzle extra virgin olive oil and balsamic vinegar on top. 3. Grind a generous pepper and sea salt on the tops. Shake white pepper on tops to taste. (Don’t put too much …

Paleo Challenge  – Exit Strategy: Part 1

Congratulations! You’re now halfway through 40 days of nearly perfect eating! By the end of this, you’ll also have accomplished some amazing things like resetting your metabolic engine, reestablishing your gut lining and breaking your addiction to food insanely high in nasty processed garbage. That’s a lot in just over one month! You’ve probably noticed some other things too. Changes in body composition, increased energy levels, and physical performance. You also might be thinking, “Well that’s it. I’m finally done on the 21st!” Well, you are, and you aren’t! You see, this challenge is just the beginning. It …

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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.


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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.