BLOG

Tip Tuesday with Coach Stephani:  Training Smart

Tip Tuesday with Coach Stephani: Training Smart

Get a Good Night’s Sleep.  Your body needs good, quality sleep.   
Drink Your Water.  It’s no secret that we need to stay hydrated, but especially during workouts.  
Fuel Your Body with the Right Food.  Need help in this department?  Speak to our Nutrition Coach.
Come To the Gym Ready to Work!  
Stretch it Out.  Never jump right into a workout…(even if you are running late to class).   
Listen to your Body.  If you feel some pain, stop what you are doing!  Don’t push through it!  That is NOT smart!!!  And scale if and when necessary.  Everyone is on a different level, with different strengths and different weaknesses.  We make modifications to YOUR level of fitness.    
Stay Positive!  Mindset goes a long way!!!  And cheer others on!!  We stay until the last person is finished!!!  Imagine finishing up the last round and everyone else is putting equipment away or packing up?  That cannot feel good!  
Log Your Workouts: the good, the bad, the ugly.  How else will you measure your progress or identify where you may need some extra work?   The next time your workout of the day calls for 1 Rep Max Deadlift and you cannot remember what your current load is, those who take the time to log their workouts, can pull it up on their app or check their log book.  We use an app called Beyond the Whiteboard.  All active members have free access to BTWB.  
Take A Rest Day!!  Believe it or not, this is a hard one for many CrossFitters!!  Your Body needs time to recover!!!  You put yourself at risk of over training.  So take a rest day every 2-3 days OR try an active recovery activity like swimming or bike riding.  
Be Proud Every Step of the Way!  What we do in the gym is NOT easy!  If it were, everyone would be doing it!   So give yourself some credit.  You make it in to the gym!!!  There was once a time when even that was hard.  

Tip Tuesday: Begin Where You Are

Tip Tuesday: Begin Where You Are

Many of us are just getting back into the gym after a three - four month "break".  Some of you have been very consistent with your workout schedules, some of us not so much!  We are excited to hit the weights and jump on some rowers!  But we must train smart and train...

In support of Peace, Justice and Unity.

We created CrossFit Renaissance to be a family-oriented, welcoming, and inclusive community. To be a place where each person can fit in and belong. A home away from home, where there are connections, friendships, and celebrations. We intend to keep this foundation...

Member Story: Adrienne Justice

Member Story: Adrienne Justice

Adrienne Justice What brought you to CrossFit Renaissance? I was a part of CFR about 6 years ago. I left sometime during pregnancy and never quite made it back. I would come in here and there, but couldn't quite get my feet under me. The truth is, I've struggled so...

I Made My Wish!

I Made My Wish!

Today is my birthday!  I am now a 46 year old woman and I don't feel a day over 25!!  I haven't always felt this good!  This was a long process getting my health and fitness to where it is now (and sure, I have a ways to go).   The only regret that I can admit out...

Barbells vs. Dumbbells

Barbells vs. Dumbbells

Check out the latest article on onnit.com: Barbells vs Dumbbells on the benefits of barbells vs. dumbbells featuring some of Bill's thoughts on the subject!  

Member Story: Adrienne Justice

Member Story: Adrienne Justice

Adrienne's Story In her own words..... What brought you to CFR? I was a part of CFR about 7 years ago. I left sometime during pregnancy and never quite made it back. I would come in here and there, but couldn't quite get my feet under me.  I'm finally ready to get...

Coach Tip Tuesday with Meg: Change

  We all are faced with tasks outside our comfort zone!  As coaches, we like to put out content for our gym community, even if it's not something we are comfortable with.  Sometimes this means getting in front of a camera.  Many of us struggle with this!  Coach...

Member Story: Fabiana Rafael

Member Story: Fabiana Rafael

Fabiana Rafael What brought you to CrossFit Renaissance?  I stopped working out for two years, and with that put on the weight. I was 130 lbs and reached 170 lbs. I not only gained weight but also started having acid reflux. Then, a red light popped on in my head... I...