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Your First Day of CrossFit

When you first walk into CrossFit MASS, you might think someone is going to hand you a two hundred pound barbell and tell you to ‘get after it!’, but that couldn’t be farther from the truth. The first thing we have everyone do is sit with a coach for a few minutes and chat. We want to know where you’re coming from, what your past workout history is like and if you have anything going on that needs to be taken into account before we begin down the path towards your goals. Next, (this might even be another …

The opens are over! Now what?

The 2017 CrossFit Opens season has come and gone. The Thursday night excitement over Dave Castro slowly piecing together these challenging workouts are done. We saw dumbbells for the first time along with classic movements that recur every year. Now back to your regularly scheduled programming. But wait! With the workouts still fresh in your mind, ask yourself – which ones did you like the most or the least? What movement held you back and which movement were you completely prepared for? If you want to improve for the 2018 season, the time to start is now. Just like …

Exhaustion: How to avoid overtraining

In the last article, we talk about G.A.S and how properly managed stress leads to adaptation. We also touch on how if you have too much stress without the proper recovery it can lead to exhaustion. We want to avoid exhaustion in training whenever possible. Prolonged time in this state can cause strength to stagnate or even decline. Worst, it can lead a breakdown or injury. So how do we know if we’re overtraining? Here are a few ways people have found over the years. HRV – heart-rate variability HRV is a measure of the time gap between …

You 'S.A.I.D.' 'G.A.S'

People often get in stuck in the notion that the thought “the more work I do, the better I’ll get.” This, unfortunately, is not entirely true. “The more work you can fully recover from, the better you become.” is far closer to the truth. You see the real benefits of the work you do in the gym come from your body (and minds) ability to recover and adapt from to it. In any sports training (or physical rehabilitation), the SAID principle asserts that the human body adapts specifically to imposed demands. In other words, given stressors (Lifting, WoDs) …


How do you decide what your training should look like?   I was having a discussion with my coach a few days ago and the topic of ‘values’ surfaced. What was important to me. What were my goals and how could we achieve them via training and lifestyle habits? After some thought, my current value set revolves less around a specific set of movements or numeric goal, like a 500-pound deadlift or a strict L-muscle-up. No, my objectives at the moment are less quantifiable than that. I currently place a premium on how I feel, both physically and …

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, …

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🥑 🥚 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.


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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.