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How to eat – The Basics

The classic CrossFit nutritional prescription from Greg Glassman’s ‘Fitness in 100 words.’ Eat Meats and Vegetables, Nuts and Seeds, some Fruit, little Starch and NO SUGAR‘. Additionally, I always like to add in the following ‘Avoid Grains, Legumes, and Dairy.’ Seems simple enough but let’s dive just a touch deeper. Protein – Start your meals with protein. Ideally, it should be animal based, and the volume should match the of the palm of your hand. Vegetables – Dark, green and leafy, you can’t go wrong. Nuts and seeds – a handful here and there is good. A pound …

CrossFit Myths – Busted

MYTH #1: You Will Get Hurt Doing CrossFit You may get hurt doing CrossFit, but research shows that your injury risk is similar to that of other sports. Stop when your form is compromised – what we call ‘technical failure.’ Injuries are more likely to occur when you keep going.  People only hurt themselves if they get too competitive and push themselves too far. Stay safe by knowing when to stop and by finding the most educated CrossFit coach in your area. Injuries here usually never go beyond a strain or a tweak. Damages only escalate when theses tweaks …

Murph in 40 minutes

Murph in 40 minutes – Let’s Break it Down  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Even our slowest runners easily finish a  400m (quarter mile) run in 2 minutes or less. Multiply that by 4 to cover a mile and your at 8. Add in some time to tie your shoes, chase a butterfly or smell some roses and you’re at about 10 for good measure. That leaves you about 20 mins to get the body weight exercises done – perfectly attainable. Should I Scale and How Should I …

Do The Work!

There’s only one way to really fail – by quitting. It’s easy for you to walk away and tell yourself that something challenging is “not for you” and move on to something else.  Go ahead – keep making excuses.  But if you’re honest with yourself, it’s still quitting. How about instead coming in, moving the dirt and paying your dues?  If you keep chipping away at it you will actually see progress. Yes — it may be painfully slow.  It may feel like an insurmountable hill.   It may even seem non-existent.  But if you’re persistent and put in …

Strength and Distance Athletes

Power and speed are critical components to success in the endurance world yet many programs completely ignore them.  – much to the detriment of the athlete. With careful planning, a quality strength and conditioning program will increase these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve. Nobody, regardless of the sport, has ever regretted becoming more fit… How can weightlifting actually benefit my running or cycling?   Improve performance Stronger legs mean less effort per step, pedal and stroke. Stronger midline (core) means better power …

LEVANTADORES – The Basque Strongman – A documentary film

Psoas – A pain in the back

Last September I joined the noon class in squatting and on the first rep of my last set something went very, very wrong. I felt something in my back spasm. Immediately I dropped the bar and tried to walk it off – but with no luck. Usually when something like this happens, I’ve let one (or both) of my hips get too tight and it will throw my sacroiliac joint out of alignment. A lot of pain and much sadness. I visited the Chiropractor and did all the recommended stretches, mobility and other little tricks that typically help …

Got Sun?

We’ve talked a lot about the vitamin D crisis here in the past. But how do you know if you’re getting enough without overdoing it? An app we’ve discovered called Dminder will tell you how much you need based on who you are, what you’re wearing, and where you are.  It will even take into account your supplementation of D3. This little app is free, but for $1.99 it will track your Vitamin D levels over time. This is well worth it if you regularly spend anytime in the sun. Read more about the benefits of Vitamin D here. …

The hand you're dealt

Here’s an interesting article forwarded to us by Doctor B. Exploring Why Some People Get Fitter Than Others Initially reading it I became annoyed with the premise. “Of course a rat bred to respond positively or negatively to exercise are going to do just that!” But then the author sums up Dr. Wisloff conclusions on the study nicely. But the potential lesson of the new study would seem to be, he said, that we should closely monitor our body’s response to exercise. If after months of training, someone is not able to run any farther than he or …

Don’t be a stuffed turkey!

Use these holiday eating tips to keep you on your game… Pre-party…   Drink plenty of water Eat something solid, preferably clean proteins and fats, BEFORE you head out   At the dinner table…   Prioritize Protein!   Focus on foods that are high in protein.  The term protein is derived from the Greek word proteios, meaning “primary” of first importance.  The satiating effect of protein will help you resist gorging yourself with that twelfth helping of dessert. Watch those drinks! Alcohol can lessen inhibitions and induce overeating while non-alcoholic beverages can be full of calories and sugar. If …

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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.