Coaching: Knowledge is Power (And where to find it)

I had the privilege this summer to attend two very different coaching seminars.  This gave me great perspective comparing the programs and their teachings.  Without further adieu, here’s the rundown of… OPEX vs CROSSFIT  Now to be fair, the OPEX program I completed was their assessment and program design (a fairly advanced course), while the CF…

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Overcoming Injuries

Injuries…I hate to break it to you, but they’re going to happen. As an athlete, or even a weekend warrior, at some point you will get injured, and that’s okay. Yes, some injuries can be prevented via smart programming, mobility work, and avoiding overtraining, but silly things like spraining your ankle on a 400m run,…

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Oh Heavey Fancy!

So, disclaimer here, I’m about to brag… about Heavey. ‘Cuz he got fancy. Some of you know, some of you don’t, but the life of Mr and Mrs Heavey Duty has been far from “normal” to say the least.  We started off normal with college, grad school, 9-5 corporate jobs and such, but very quickly…

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Sprinklers: The key to motivation, happiness, and gainz.

  Ah, motivation.  Motivation to move, to work, to workout.  To be…productive. Often times, it can be buried underneath everyday life.  Hard to find at times, and if you disagree with that statement- you’re lying to yourself. If you’re a coach working with clients, you’ll notice a waxing a waning of motivations.  Extreme motivation some…

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Why Training Alone Will Make You A Badass

I’m a loner.   No doubt, given the choice, nine times out of ten, I’d choose to spend happy hour in my garage gym with my dog than join friends for a night out…perhaps a sad thought to you- but c’est ma vie. Now, we’re not here to discuss my social life (or lackthereof), but…

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SS 037 – Meet CrossFit Games Master’s Athlete Mona

SS 037 – Meet CrossFit Games Master’s Athlete Mona Episode 37 Show Notes Today we’re joined by 2015 CrossFit Games Master’s Athlete Mona Latimer (who also happens to be Heavey’s mother-in-law and one of his athletes).  In this episode we discuss her training from Coach Heavey leading up to the competition as well as her experience…

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Finding Your Six-Pack… With Cereal.

I used to be a devoted paleo/primal worshiper…I’m not anymore. Do I still feel a grain-free unprocessed diet is optimal for longevity and health?  Absolutely without a doubt. Do I preach that to my nutrition clients?  Kinda-sorta. Why? Because my #1 priority for my clients is to find a way of eating that will be…

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The Best Lift For Improving Your Back Squat & Your Backside…[Hint, Hint, It Ain’t A Squat]

Sir Mix-A-Lot said it right: “You can do side bends or sit-ups, but please don’t lose that butt…” Not to be vain, but nice asses are pretty rocking’…and how do you get that?  By lifting- and lifting heavy. Strong glutes shape the backside like none other and makes your jeans, yoga pants and dresses rockin’.  And…

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2015 Games Wrap-Up…Grab Your Peg Boards!

Well, it’s a wrap… the 2015 CrossFit Games completed this past weekend with quite a left hook to the individual athletes.   As a biased endurance-junky-in-my-former-life, I loved the addition of the long swim, Murph*, and the never-ending run/yoke carry events…but that’s nothing compared to that skill required at the end. And by left hook,…

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The Foodie and the Beast…3 Simple Rules to Tackle Your Nutrition Problems

Food.  It can drive a person insane.  And fat.  And unhealthy.   …Or completely f*ing shredded, bright-eyed, and bushy-tailed.  The choice is yours. Food is fuel.  You know that.  You’ve heard that multiple times…but why is it so f*cking hard to eat well?  Perhaps you need to rethink the way you view “food”. We’re inundated…

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