Blog

A Guide to Enhancing Your WorkoutsDouble unders – one jump, two rotations of the rope. It sounds simple, yet mastering this skill can significantly enhance your workouts, elevating cardiovascular endurance while building your ankles and calves. However, achieving proficiency in double unders requires more than just jumping higher and spinning faster; it demands practice, timing, reaction speed, and body awareness.

Why Sergio?Sergio embodies the definition of dedication and hard work, earning him this month’s Ninja Recognition. His journey is nothing short of inspirational; the progress he’s made is commendable. Since joining Crossfit 8 Mile in January of 2022, he has shed over 70 pounds through unwavering commitment to his fitness goals!

The Importance of Training Single-Leg and Single-Arm Exercises for AthletesIn the realm of athleticism, it’s no secret that imbalances are common or to be expected depending on the sport. Whether it’s one arm stronger than the other or a preference for moving in a particular direction, these irregularities can affect an athlete’s performance and predispose them to injuries. However, the key lies in addressing these imbalances head-on, striving to fortify weaknesses while honing strengths.

As Mother’s Day approaches, it’s time to shine a spotlight on the remarkable phenomenon known as “mom power”. It’s a force that permeates through the everyday lives of millions, yet often goes unnoticed or uncelebrated. So, what exactly is mom power?

In the hustle and bustle of daily life, amidst the relentless march of responsibilities and obligations, there are moments that etch themselves into our memories, serving as a poignant reminder of the extraordinary strength that lies within us. Picture this: My middle son, Tristan, a young boy with boundless energy, darting across the lawn towards a speeding FedEx truck. In that heart-stopping moment, time seemed to stand still as a father’s instincts kicked into overdrive. Without thought or hesitation I went from standing still to a sprint. Grabbed my 3 year old moments from entering the street and having a very different ending to this story. It’s moments like these that encapsulate the essence of “dad strength.”

Warm Up: Old man 30 Jumping Jacks 12 RKBS 50’ Goblet Carry “Rumpelstiltskin” 100’ Sled Push 100’ Sandbag Carry 10 GHD sit ups 20 Weighted Step ups 16 min AMRAP GHD Mod: 10 Hollow Rocks 15 V-Ups 20 sit ups PostWOD: Cool Led cool down Extras: 3×10 Hamstring curls 2:00 Back Ext Hold 3×15 Reverse Hypers