Move It Or Lose It!

[et_pb_section fb_built=”1″ _builder_version=”3.0.47″][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_accordion _builder_version=”3.0.97″][et_pb_accordion_item open=”on” _builder_version=”3.0.97″ title_text_shadow_horizontal_length=”0em” title_text_shadow_vertical_length=”0em” title_text_shadow_blur_strength=”0em” body_text_shadow_horizontal_length=”0em” body_text_shadow_vertical_length=”0em” body_text_shadow_blur_strength=”0em”]We Aren’t Meant To Be Caged

As a species, we live a life of captivity. Our cars, jobs, and homes are akin to the large cages used to house bears at the zoo. Sure, they have enough room to move around, and maybe even run a bit, but not nearly as fast or as far as they would in their natural habitat. Zoo animals get their hour or so of daily”enrichment”, just like we get our hour or so at the gym. What about the rest of the day? The average person, even an exerciser, is mostly sedentary throughout the day. We drive to the gym, to work, sit (or stand) at a desk, drive home, and sit in a chair. Just like those bears, an hour of movement a day is not enough to sustain us. It’s what we do in the other 23 hours that matters most. 

We Are Meant To Be Active

We, like zoo animals, no longer do what we evolved to do over millennia; we are meant to run, climb, throw, hunt, gather, squat, carry heavy things, jump, dance, walk long distances over varied terrain, in the snow, barefoot and uphill both ways (kidding, but not really). We are meant to MOVE! Just like zoo animals, a captive life can make us sick and maybe a little crazy. 

Our Habits Determine How We Move

The WAY we move matters. Our alignment matters. Our stationary lifestyle, our chairs,  footwear, clothes, and even our culture has essentially cast us and skewed our natural postural alignment. We sit so much that our butt and hamstring muscles can literally stop responding. Heeled footwear puts the entire body out of alignment, from our feet to our necks. Our clothes dig into our skin creating unnecessary restrictions. The cultural cues of “stand up straight” and “chest up and shoulders back” leave some of us looking like high school girls, while driving and computer work leaves us hunched over like trolls. All of this causes our bodies to hurt; We are full of aches and pains, which seem to only worsen with age. 

It’s Not Too Late

We think of losing the function and mobility we had in our youth  as a thing that is bound to happen, a natural part of aging. It doesn’t have to be that way. A study of the Hazda tribe, one of the last remaining hunter and gatherer tribes in the world, found evidence to the contrary. The older the people were, the more they moved, and that the elders had the same mobility as the tribe’s young adults. In our culture, we think bodily degeneration is inevitable, when really it’s how we move in our daily lives that mold the bodies we will have in the future. We simply squander our genetic inheritance, joints meant to last a lifetime, with poor patterns and habits.     


The movement you don’t do now is movement you will be unable to do in the future. It’s literally MOVE IT OR LOSE IT. You are resilient as hell and can heal from almost anything. It is never too late to start moving!
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The Movement Workshop starts October 26th, 2019. If you’re ready to “MOVE IT”, register with the link below.

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What to Wear

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One of the questions we get asked most often is “what should I wear”. Shoes are a common focus for these questions but it can extend to anything. Sooooo I decided to write a comprehensive list of our recommendations for clothing and other gear because, let’s face it, as you get fitter the next thing you know your quads and booty are going to outgrow a lot of things.

WOD Shoes:

There are lots of options for shoes. The essential characteristics of a CrossFit shoe are that it has a thin flat sole (less squish when squatting and deadlifting), durable upper (for rope climbs), and ideally soft enough to run in, but just barely.


Nobull Trainer: Flat, firm but pliable sole. Good all round shoe. Excels at durability (although some folks have had issues which Nobull has been good about addressing)  but good for everything.


Nike Metcon: Flat, has a hard heel so it excels at lifting but is very poor for running.


Reebok Nano: The original CrossFit shoe. I think the Nano 9.0 is out now but they also re-released the Nano 2.0 recently because it was so popular.


Innov8 (various models): Lots of options with zero or little drop. Fairly minimal. Better for running than many of the other options. Good for folks with narrow feet.

Weightlifting Shoes:

What about lifters? Do I need shoes specifically for lifting. The short answer is “no”, most people don’t NEED a specific shoe for lifting. Also, changing shoes mid-workout is a pain in the butt. A solid all-around shoe should be the priority. If you have really tight/stiff ankles and have trouble getting into the bottom of a squat lifters can help with that, but realize it is a bandaid and these mechanical restrictions should be addressed. They can also be a good idea if you’ve started to spend time outside of class working on squats or olympic lifts.


Nike Romaleos: probably the single most popular weightlifting shoe of professional weightlifters. A bit on the heavy side but very solid.


Adidas: adidas makes several styles. All are good just pick one that you like that fits your needs. Lighter if you plan to be able to do some WOD’s with your lifters on. Heavier if you only plan to lift in them.


Inov8 Fastlift: There are a couple of versions of these. Inov8 makes a very lightweight lifter. Solid all around and a decent choice if you think you’d like to be able to do some WOD’s in them.


Nobull Lifters: The “bougiest” of the lifters. Old-school solid wood sole. THese are beautiful and you’ll get lots of ooo’s and aaaaah’s when you wear them. Probably exclusively for lifting though, unlikely you’ll want to WOD in them.


Clothing Brands:

These brands offer lots of options not listed below. We haven’t tried everything so if you’re looking for more options just explore their websites and keep the essential characteristics we mention below in mind for whatever clothing item you’re shopping for.





Rogue Fitness

Rhone (men only)

Ten Thousand (men only)

Fleo (Women’s booty shorts)


RPM (not just jump ropes)

Nobull (not just shoes)

Barbell Apparel (casual, jeans, etc) Several coaches (Sam & Gabi) are ambassadors so let us know if you want a discount.

Men’s Shorts:

Essentials: These should be light and breath well. Ideally they’ll stop above the knee so you don’t need to adjust every time you squat to avoid them getting caught on your knee. They need to be a durable material so the barbell doesn’t tear them up. You don’t want the pockets to stick out a bunch because your hand will get caught when doing box jumps and the like. Oh and don’t forget they need to allow the “big booty life”.


Lululemon T.H.E. Short: This is my favorite short for working out. Lightweight, good fit, comes in different lengths, and with or without liners. Lots of color options so you don’t have to wear the same black shorts every day. Durable material that stands up to the barbell running up and down your thighs.


Hylete Verge II: The fit on these shorts is wonderful. They have nice zippered pockets too so nothing to catch your hands on.

Men’s Sweats/Joggers:

Anything comfy with room for the quads and booty will work here. You won’t be wearing them for long. Typically these will either come off before class starts, during/after the warmup, or at the latest, after any strength work we do early in the class. So, ideally something you can get off over your shoes so you don’t need to fuss with those too.


Lululemon Intent or Surge Joggers: These are my personal favorite, super soft and comfy. Look for the Luon fabric or Luxtreme.


Lululemon Great Wall Pant: Come in lined (double layered) or unlined. The lined ones are great in winter and unlined are great in summer.


Virus KL1 Active Recovery Pant: Loved by some. Choose with caution if you are blessed with especially strong quads.


Virus IconX Bioceramic Pant: Very similar to the KL1, but they are a jogger. Extremely comfortable, priced slightly under Lululemon.

Men’s Compression Tights:

Not an everyday thing for most guys but if you’re comfortable with it go for it. They can be great for recovery or for days when you’re just doing powerlifting or olympic lifting so you can stay warm without restricting movement. As a runner I’ve worn lots of tights and enjoy wearing them to make Gabi uncomfortable. Some essentials (also some pet peeves): a low waistband, high waisted tights just feel weird and look weirder. Or maybe I’m just weird, too soon to tell. Also, some brands put an extra piece of fabric in the crotch so it isn’t see through. This is annoying and uncomfortable. How about making your tights so they just aren’t see through! I’m talking to you lululemon! (sorry but it irks me that a brand that made their mark by making great womens tights can’t make a single decent men’s tight. They’re the worst offender of high waistbands and weird extra pieces of fabric…. them and Nike.


Virus Bioceramic: great tights, good fit, durable. Low waist, drawstring so they don’t fall down as you move more. No extra fabric in the crotch. Winning.


Let me know if anyone else finds a men’s tight worth mentioning.

Men’s & Womens T-Shirts & Tanks:

Typically anything that is a cotton/poly blend will be great or a tri-blend of cotton/poly/rayon. It’s typically best to stay away from full synthetic materials because they’re so slick that the barbell slips more on the shoulders. Also the synthetic materials stick to the body a lot when wet. 100% cotton also isn’t great, it’s just not soft/stretchy enough.


Next Level: This company is a wholesalers so you can’t buy direct from them, but when you buy shirts from other companies (pretty much anything with a design on it) you’ll look for this company’s name on the tag.


Belle & Canvas: This company is also a wholesalers so you can’t buy direct from them, but when you buy shirts from other companies (pretty much anything with a design on it) you’ll look for this company’s name on the tag.

Women’s Shorts:


Lululemon Speed Short: Comfortable waistband, short inseam and wide leg holes accommodate a crossfitter build. Durable


Fleo 3.25 contour : Confidence required. Soft. Contour waist ensures no awkward gapping in the back. Lots of fun prints & colors.

Women’s Tights/Leggings:


Lululemon Wunder Under Luxtreme: Slick, durable fabric that tolerates frequent barbell contact.


Lululemon Align: Soft allows for maximum movement. Caution: light colors show ALL SWEAT! Downside to soft fabric is that it pills with regular barbell contact, so avoid on olympic lifting days.

Sports Bras:


Lululemon Free to be Wild: Good lat accommodation. Fun patterns. Not a lot of support for the ladies who are more blessed. Durable.


Lululemon Energy: Slightly more coverage. Moderate support. Less lat accommodation. Durable.


NoBull. Durable. Basic colors. Runs small


Nike Pro – lasts 1million years guaranteed. Moderate support.

Women’s Sweats/Joggers:

Essentials: keep the legs warm during transit to/from the gym as well as retain heat during warmups. Easy on-off is good for quick removal after warm-up. Durable material if you think you might like to lift in them.


Virus KL1 Recovery (unisex) Jogger style: Warm, but breatheable. Easy on and off due to ankle zips



These are just for fun. Wear whatever is comfortable but socks can be fun.


Stance: lots of fun designs and colors. Also specific styles for “training” and “running”.



Jump Ropes

I’ve tried to google good jump ropes for CrossFit many times and I’m always surprised how lacking the online recommendations are. A few things to keep in mind: Length is critical. It is ideal that you can adjust the rope to any length after purchase and continue to refine it over time. This is because as you get better you’ll be more comfortable with a shorter rope because your technique will be more consistent. Next important item is rope weight/thickness/material. Beginners will find ropes with more weight and resistance are easier because it will be easier to keep tension on the rope and to feel that tension while jumping. (i.e. the rope gives more feedback) So beginners should consider something slightly thicker and probably plastic coated (typically these will be thicker, heavier and give more wind resistance than their bare-cabled cousins, and also be less painful when the rope contacts your skin) As you refine your skills you’ll find that you’ll want a lighter and lighter rope because it will move faster and fatigue you less.


Good Beginner Ropes(also low cost b/c you won’t have it very long):


Rogue SR-3/SR-3S: great beginner rope. They’re only $15. Plastic coated cable. Long or short handle. I recommend you start with the SR-3 with the normal length handle. It will give you more adjustability on overall rope length as you learn; without needing to break out a screw driver. Handles are plastic which keeps the cost down but could break if you accidentally drop plates on them. Bushing in the handle is good but not as good as having bearings.


Rogue SR-1/SR-1S: same as the SR-3/SR-3S except it has bearings in the handle and the price goes up to $24. Still a good option for beginners and not too expensive.


There are tons of other beginner brands out there in the $10-$15 range. They’re all the same and in my opinion not worth the hassle to save a few bucks compared to the Rogue SR-3.


Ropes for intermediate/advanced users:

Advanced users should consider switching to a bare cable. More punishment when you make mistakes but less air resistance, more speed and lighter cables. Also, since you’ll probably have this rope for a long time it is worth considering aluminum handles for longevity and durability.


RPM Session: The bougiest of the bougie ropes. Lots of fun colors and you can customize. Stock ropes are $55 but custom ropes are $85. Aluminum handles. The smoothest, friction free rotation you will find and thin, light, bare steel ropes. And the bare steel ropes come in colors! You could start with this rope as a beginner if you wanted to because they sell coated cables as well so you would just change out the cable as you get better. This is what I use and I love it.


Rogue SR-2/SR-2S: Just light the SR-1/SR-1S except the handle is aluminum. A great option. Slightly less expensive at $42-$46 compared to the RPM Session.


Rx Smartgear: Nice ropes. Their handles are a little on the heavy side. They’re cables come is all sorts of custom lengths but you have to order them to length. Changing the length after purchase is very difficult. And experience has shown that the recommendations on their website generally result in too long of a rope. I don’t generally recommend these ropes although some people swear by them. Rotation is smooth and the handles are large. For folks with big hands these may be more comfortable or easier to hold.


Next Level Jump Ropes:

So you’re crushing double-unders and looking to get to the next level. Generally not worth considering these options until 50 unbroken is easy and you can generally do 100+ unbroken. These include heavy ropes for endurance and strength training as well as high precision ropes for extra speed. Or you just have $100+ to burn.


RPM Comp: Lighter weight and faster than the session. Also a little grippier on the handle. But $65-$80.


Rogue SR-343 Mach: Precision machined. Faster, lighter, more awesome.


RPM Scout (weighted rope): Good weighted rope option. It’s about twice as heavy as the normal RPM so still not really that heavy. A good option to challenge yourself in workouts but there are heavier ropes out there. We have two of these at the gym if you ever want to try one,.


Rogue Pro Jump Rope: Another good weighted rope option. Heavier than the RPM Scout.


EVO Jump Rope: Similar to the Rogue SR-343 in design/appearance.


Rogue Heavy Jump Rope: The heaviest of the heavy ropes. This thing is a tank.


Knee Sleeves

Why do you want/need knee sleeves? You probably don’t need them. They’re good for keeping your knees warm during lifting sets with lots of rest. If your knees are slow to warm up they can also help speed that process up. They’re not really intended for knee support although they provide a little. Secondary uses is as a physical contact buffer on movements like burpees, pike HSPU and lunges.


Rehband: really the best and only option you need to consider. They offer 3mm, 5mm and 7mm thicknesses. 5mm tends to be best for CrossFit without being too restrictive. If you want more info or help selecting a thickness check this out.


EXO: very durable, priced per pair. They keep their tightness. Available in the same sizes as rehband.


Wrist Wraps

If you have pain in your wrists during push-ups, handstand pushups, front squats, pressing, etc. it might be worth considering some wrist wraps.


Schiek 1100-WS: Very robust. These provide lots of support and are my go-to recommendation. They can be a bit bulky so if that bothers you maybe consider another option. Better in strength settings as opposed to metcons due to bulky and heat-trapping nature.


Rogue Wraps: Very lightweight. Not much support, but may be all you need, especially in a WOD setting. Easy to adjust too.Lots of brands (Schiek, Rocktape, etc.) offer similar options, pick based on appearance.


Rogue Wrist Wraps: Heavier duty than the Rogue Wraps. These offer a bit more support, are a bit bulkier and harder to adjust. Lots of brands (Schiek, Rocktape, etc.) offer similar options, pick based on appearance.


Lifting Belts

As your powerlifting and olympic lifting progresses you may find a benefit from a belt. There is lots of confusion about what this piece of equipment is for and how it should be used.  What it is:… What it is not…. How it should be used…. Improper use…. Will all be covered in a separate blog post.


They can be cloth or leather and have velcro, belt buckle or a lever for tightening. They also come in single width or tapered versions. Single width is preferred. The taper somewhat defeats the purpose of the belt or at least diminished its effectiveness but if you have a small torso and the wider belts pinch your ribs or are incredibly uncomfortable the taper belt may be your only/best option.


Inzer Lever Belt: The original lever belt. These things are awesome and built to last. The lever makes it really easy to get it on and off. But it also makes it hard to adjust the fit since you need to remove two screws. Luckily you’re likely to be the only user so there shouldn’t be much adjustment necessary. Rogue and Schiek as well as a few other brands now make lever belts as well. It’s probably not worth looking past Inzer and Rogue. The bulky lever can also make unfavorable for olympic lifts (vs. powerlifts) because, depending on lever placement, it can make it difficult to maintain a straight bar path.


Schiek 2004, 2006, etc.: Cloth belts with velcro. Easy on-off. 1-way velcro makes it really easy to tighten quickly. Good for use during a WOD.


2-Pood: Nice cloth & velcro belts with lots of fun color options.



Do you constantly rip when doing high volume pull-ups, toes-to-bar, etc.?


WOD & Done: Disposable. Made of Rock Tape type material.  Thin, which allows for good bar feel. Slightly wasteful given single use nature, but saves hand skin without compromising performance.


Natural Grips: Still disposable, but multiuse.  Requires either tape or wrist wrap to secure to hand. Slightly less bar feel but more protection.


Rogue Grips – or other similar leather products: Require an extended break in period but very durable and comfortable once molding has been achieved.  Less bar feel. Best of kipping pull ups and ttb. Intentional bunching of leather, which alleviates grip requirements makes MU turn over more challenging IMO.



Let us know by emailing

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4 Habits for a Better Night’s Sleep

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Hey there motivated individual! I have a new challenge for you. Guess what? It’s harder than any whole-food-eating, gallon-of-water-drinking, couch-to-5k challenge you’ve ever tried.

Not only that, but if you complete it successfully I promise you’ll never want to stop.

That’s why I’m challenging you to 1 month of restful nights sleep!

So why is that so hard? Because for some reason our culture idolizes the overworked, overtired, puffy eyed stories of grinding day in and day out with insufficient sleep. We seem to overvalue sacrifice and undervalue our bodies. Not only that, but I think we all forget what it feels like to operate as our 100% rested and ready to go selves. I promise that if you invest in your rest you’ll never want to go without it again.

Let’s dig in to some techniques to help us prepare for an awesome night’s sleep!


  • Optimize Your Environment

Do more of this:

  • Make it dark

Our bodies’ sleep cycle is regulated by a hormone called Melatonin, produced in the Pineal gland. Melatonin is released as the day grows dark and tells our bodies to begin shutting down. Any exposure of our bodies to light will reduce the release of Melatonin and could potentially disrupt the sleep cycle. Try blackout curtains, removing any sources of light in the bedroom, or even a sleep mask to really turn out the lights!

  • Turn down the thermostat

As drowsy as it makes us to sit by the fire, it actually isn’t ideal to be in a hot environment for a good night’s rest. According to Dr. Peter Attia, “the lowering of our body temperature at night is a cue for our brains that it’s time to go to sleep and increases the proportion of time we’re in delta-wave (translation: deep) sleep.” So what’s the ideal temperature? Most studies show that 68 degrees Fahrenheit is optimal for sleep.

Don’t do that!:

  • Checking email before bed

Technology and sleep appear to be mortal enemies. A very “neither can live while the other survives,” Harry Potter/Lord Voldemort type of scenario. Staring at a screen make our bodies think we still need to be alert, active, and ready for action. AKA not drowsy, calm, or relaxed. Best practice: No screens in the bedroom. Turn off phones, computers, and television 30-60 minutes before bedtime to let your body know it’s time to shut down.

  1. Smart Consumption

Do more of this:

  • Eat protein before bed.

To ensure a restful night of sleep it is important to be aware of how we’re fueling our bodies throughout the day.Some studies have shown that eating a high protein snack before bed resulted in significantly fewer wake episodes compared to carbohydrate based snacks or a placebo. Try a protein shake, a late night omelette, or some greek yogurt and peanut butter to fuel your slumber.

Don’t do that!:

  • Drink coffee after 12pm.

Caffeine can have seriously disrupting effects on your sleep.Try to avoid alcohol, tea, and any beverages that alter your state, dehydrate, or have you running to the bathroom in the middle of the night.

  1. Develop a Routine:

Do more of this:

  • Set a bedtime alarm.

We are creatures of habit and our routines have a profound effect on how our bodies behave. By scheduling out a bedtime routine each night our bodies will be primed for a great night of sleep. Try setting a bedtime alarm 8 or 9 hours before you wish to wake up. This is the cue to start your bedtime routine. Put your cellphone away, take care of your bathroom business, and settle down in bed with a fictional book or a journal to reflect on your day.

Pro tip: If you have pet get them in a routine that helps you stay on track!

Don’t do that!:

  • Wait until you’re tired.

Consistency is king when it comes to a good night’s sleep. If you want to wake up rested you have to exercise the discipline to shut down at a reasonable hour each night. Whether it’s turning off the TV or signing out of work emails, it has to be an active choice. If you continue to stimulate your mind, it won’t be able to recognize that it has to shut down for the night.

  1. Use your physiology to unwind

Do more of this:

  • Stimulate the parasympathetic nervous system

Our bodies respond to the environment and are always in one of two modes.

  1. Sympathetic aka “Fight or Flight”
  2. Parasympathetic aka “Rest and Digest”

We can hack our parasympathetic nervous system to initiate the healing benefits of our rest and digest state. Try taking a hot bath before bed, gently massaging or foam rolling your muscles, or practicing long slow deep breathing.

Don’t do that!:

  • Strenuous Exercise

Exercise is incredible and will often help promote a deeper sleep. However don’t try to squeeze your workout in too close to bedtime. Training will ramp up your bodies Fight or Flight response and it may take some time to wind down after the fact. Try to wrap up your workout 2 hours before bed and you’ll be sleeping like a baby in no time.

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5 Tips when Choosing a Personal Trainer in Anchorage

[et_pb_section fb_built=”1″ _builder_version=”3.0.47″][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_accordion _builder_version=”3.0.97″][et_pb_accordion_item open=”on” _builder_version=”3.0.97″ title_text_shadow_horizontal_length=”0em” title_text_shadow_vertical_length=”0em” title_text_shadow_blur_strength=”0em” body_text_shadow_horizontal_length=”0em” body_text_shadow_vertical_length=”0em” body_text_shadow_blur_strength=”0em”]Let’s face it, trying to find a personal trainer ranks up there with some of life’s most difficult decisions. Choosing a college…starting a family…what to watch on Netflix this weekend?

A good personal trainer should always be a good listener, explain why you are doing specific workouts/exercises and will always prescribe a plan that will help you reach your fitness goals. Daunting as it is to choose a trainer, there are a few key areas to help you start your search.

1. Experience
Experience is an important factor in choosing a trainer, but first you have to define the specific experience needed for YOU. Because a trainer has been “in the business” for years doesn’t mean they’ll know the area you’re looking to improve. Instead consider some other forms of experience:

Look for experience showed by happy reference-able clients. Each trainer should have stories of past clients they helped.
Ask yourself, has this trainer worked with people who look, act, or sound like me?
Look for experience outside the fitness environment. This could mean a trainer who has proven success in business, academics, military service, or personal endeavors. Top performers tend to bring their work ethic and attitude to all areas of life.
Look for shared experiences or similar backgrounds. A trainer who happens to be a mother of 3 children can offer invaluable experience to a new mother who is nervous about returning to training.

2. Knowledge
Experience can take many forms, but you want to make sure that your trainer is in fact knowledgeable. The best trainers are lifelong learners and their resume should speak to that. If you are having a hard time locating their credentials, it’s important to ask. Most trainers will open the floodgates about their inspirations and influences. Some leading questions could be:

How did you start your fitness journey?
What are your biggest influences in health and fitness?
What certifications do you hold?
Do you recommend any websites or articles where I could learn more?
What systems or progressions do you use to help clients achieve their outcomes?

3. The 5 Chimps Theory
In zoology, you can predict the mood and behavior patterns of any chimp by which five chimps they hang out with the most. What does this have to do with choosing a trainer? It means find a trainer who you want to be like. Consider what personal characteristics would best help you on your fitness journey:
Do you need a trainer who is serious and intense? Or are they quirky and can always lighten your mood? Keep in mind that you aren’t selecting the trainer you WANT, but the trainer you NEED!

Once you feel that a trainer has a background that aligns with your goals it’s time to explore how they engage with you.

4. You’ll know how much they care!
The initial meeting is the perfect time to gauge your trainers level of caring. A good trainer takes interest in your needs and listens to your concerns. They inquire about your health and fitness background as well as relevant personal information. Expect questions about injuries, conditions, and athletic background as well.

The trainer/client relationship involves more than planning a workout routine. It involves building trust, addressing challenges, and working together towards a recognized goal. Now the trainer should set clear expectations for what you can expect from training. The approach they use should have a clear progression and benchmarks to track your progress along the way.

5. Persistence trumps Intensity
As author Derek Sivers says, “If more information was the answer, we’d all be billionaires with perfect abs.” Most people have an idea of what they SHOULD do, but generally struggle with what they WILL do. When you begin a new routine, adherence is key. For your first month or two, your trainer should be helping you develop habits around fitness and other healthy practices. When you choose a trainer consider the factors that will encourage your training as well as remove potential roadblocks.

Is it a convenient commute to the gym or park?
How often will you be able to meet? What times?
Is this a price that I am able to pay for each month/week/session?
Is this an environment that is safe and comfortable?

It’s easy to find an excuse why you shouldn’t call, but let’s face it, you’re still reading this for a reason. You’re reading because you care. Because you have a goal. Because you’re ready to do what it takes.

So instead of justifying why you can’t right now. Why it’s not a good time. Why next month would be better. Think about what your life would look like if today you made the choice that changed everything.
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New Beyond the Whiteboard Notifications


In case you didn’t notice, BTWB recently updated its app with new notification capabilities. These updates are great for helping us stay on top of logging our workouts as well as notifying you of what today’s workout is. The cool thing is you can even choose what time of day these notifications pop up so it can be set up to tell you what the WOD is in the morning when you’re getting you’re packing your bag for the day, and it can remind you to log your results after the class time you normally attend. See below for details.

New Notifications

You can now set Push Notifications for the mobile app to show you your workout for the day as well as a reminder to log your workout if you forgot.

Today’s WOD

Posting Reminder

Tapping on the notification will take you to your Today’s WOD page where you can see everything assigned and log your result if needed.

These new notifications are ON by default for any new member who’s joined after the end of February 2018. These notifications will be OFF by default for anyone who joined prior to February 2018.

Toggle & Customize Your Notifications

  1. Tap the btwb icon to pull out the side menu.
  2. Select “Account Options
  3. Select “Notifications”
  4. Today’s WOD and Posting Reminder are at the bottom
  5. From here, you can choose when and from what tracks your notifications appear for.

Thanks for being awesome.

Cycle 4, 2017

Hey Team,

We will be pre and post testing from Tuesday (9/5) through Tuesday (9/12).  Please do your best to be present! It will give us a good launch point for the cycle.  Saturday open gym would be a great time to make up any missed testing 😉 .

At this point in the year we will start to shift our focus away from absolute strength and use the strength we’ve gained a base for more time on dynamic skill development and conditioning in preparation for the CrossFit Open.  We will work for approximately 8 weeks on the goals below, have a one week deload (reduction in load/volume) then retest in hopes of seeing measurable progress in the focus areas listed below.


Improve Absolute Strength

Continue to Create Strength Speed by building on the strength base we have created this year and applying it to the olympic lifts: primarily Cleans and Power Snatching.

Further Develop Gymnastics
For those who have adequate strict gymnastic volume we will start to work on the skill of kipping.

Building Aerobic Capacity
Transitioning from monostructural (running/erging) testing to mixed modal (traditional CrossFit style)

Overhead mobility and carrying strength in preparation for snatches in Cycle 5.

Fitness Contagion Project

Hey Team,
Several of you have asked us how you can best introduce your friends to our box. We are excited that you want us to meet your friends 😍, but we don’t want to have a free class every week that our members avoid because it’s brimming with newbies. Thus the “Fitness Contagion Project” was born!
Here is the plan:
  • Simply forward the link below to your friend
  • They must create a profile in Mindbody and sign our waiver
  • Sign up and attend class WITH your friend.  * Inferno crew: feel free to bring them to an Ignition class.*
  • If your friend purchases a membership you will receive 5% off all future membership payments for as long as they remain a member (maximum of 3 “friend discounts”)
  • Discount only applies to members with auto-renewing contracts (sorry no punch card members)

Fitness Contagion Project

Why Redox?

So why the name Redox?

For those of you who never loved Bill Nye, would have sold their first born to skip chemistry in high school, or couldn’t give directions to the bio labs in college, bear with me.

Redox (short for reduction–oxidation reaction) is a chemical reaction in which the oxidation states of atoms are changed. In general, redox reactions involve the transfer of electrons between chemical species by way of a reduction process and a complementary oxidation process. The reaction can occur relatively slowly, as in the case of rust, or more quickly, as in the case of fire. On a biological level, your body uses redox reactions (cellular respiration) to create energy (oxidation of glucose). This means even if you’re not the saftey goggles and bubbling beaker type you’re still participating in redox reactions.

In plain English, there is a give and take (of electrons) that happens which begets change. We at Redox CrossFit want to stoke the fire of change not only for the members of our box, but the CrossFit community as well as the community of Anchorage. We plan on organizing volunteer opportunities periodically to give our box members the opportunity to use their fitness to give back to the community. We believe that BOTH the give and the take are integral in the equation of change.

Oxidizing Chemicals

Our ‘mark’ was inspired by the international symbol for oxidizing agents.

Opening Update: Permit Purgatory

The process of getting to opening day has been longer and more complicated than we had initially anticipated. Yes, it is our first time around this block. One of our goals as box owners is to be as inclusive and transparent as possible. We figured there was no better time to start than at the very beginning. At the moment we are waiting for approval from the Municipality of Anchorage for our construction permits.

The permits will allow us to start construction on:

  • Framing out two new bathrooms
  • A shower for our pre-work crowd
  • Update some of the lighting fixtures in the office and check-in areas
  • Taking down a few walls to open up the space as much as possible
A view of the space just after the previous tenant moved out.
A view of the space just after the previous tenant moved out.