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  • How to Squat Everyday with Success!

    How to Squat Everyday with Success!

    What if I told you it was possible to Squat Heavy everyday with very little risk? Would you believe me? I have been testing this method for about 5 years and it totally works for me. I want to share with you the key points to Squatting everyday for the average weightlifter or crossfitter. To be good at CrossFit or Weightlifting athletes must have strong legs. It’s not the only factor, but it certainly helps since a majority of the movements are full body leg driven exercises. In fact, having a strong lower body can help as we get older preventing injuries from falls and keep you moving safely. We have to walk around everyday, so let’s be strong about it! ....

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  • DIY 3 in 1 Plyo Box

    DIY 3 in 1 Plyo Box

    How to Build a 3 in 1 Plyo Box for CrossFit. The 2021 CrossFit Open is about to begin on March 11th. They released the equipment list needed to complete the 3 weeks of workouts and on that list is a plyo box. If you are at home working out and feeling handy, I can go through all you will need to build this box. Difficulty: Easy to Moderate Bare Minimum tools you will need: Measuring Tape Pencil Circular Saw Drill Gun 1/8" and 1/2" Drill Bit Jig Saw 80-120grit sandpaper and 220grit sandpaper Materials for building: (1) 8'x4' Sheet Plywood* (1) 2'x6' Scrap Playwood 1lb of 2" deck screws 1lb of 11/4" deck screws (3) 1"x2"x8' *You may need a ....

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  • DIY Weightlifting Blocks

    DIY Weightlifting Blocks

    This is a quick tutorial on how to build blocks for Olympic weightlifting. Remember, measure twice, cut once! (I'll never make that mistake again!) What I used: If you saw my Youtube #shorts video, I used the following for this build: (8) 2x6 24" Long (6) 2x6 18" Long (6) 2x4 24" Long (2) Horse stall mat cut to 24"x18" A lot of 2" Screws (Lost count and use what you need to make it secure) About 8-12 1 1/4" Screws These are what you would need for 2 blocks 6" High. To add more layers you simply count how many more you need based on how High you want them. If you use 2x4s only (Recommended - I just happened to have a bunch of 2x6 laying around), you will need the following: (16) ....

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  • 30 Day New Year Challenge

    Hey Guys! Happy New year to you all! Starting today we are going to begin our 30 Day Challenge to kick off the new year. This is a completely FREE challenge, no cost, no awards just a good way to reset and try to get back on track the right way. For this 30 Day Challenge we are going to try and avoid the following foods. Alcohol, Unnecessary sugars, Carbs like bread, pasta, sugary cereals, cheese and most dairy, super processed oils like frying oils, vegetable and canola, fried foods, bacons, hot dogs etc. Now these foods are what we are trying to avoid so do the best you can, however if you do indulge, there is a cost! This is a cost per serving, not ....

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  • Is CrossFit Bad for you?

    This week there has been a lot of heat thrown at Jillian Michaels from the CrossFit community. For those who don't know, Jillian Michaels is not a fan of crossfit and has made it repeatedly known for a couple of years now. Recently she has come out again stating her issues with the training style. I don't have an issue with people not enjoying CrossFit or saying that the intensity and structure is not for them. Everybody has different goals and everybody will have different limitations that will determine whether they accept crossfit or any training style for that matter. What I do take issue with is the way she presents her issues and as a big name in the fitness industry she seems to ....

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  • Holiday Wars 2020 Week 4!!!

    Holiday Wars 2020 Week 4!!!

    Holiday Wars Week 4 Workout Announcement! This is the Final CrossFit workout of the 2020 Holiday Wars Season! Congratulations to everyone for making it this far! The workout is: Complete the following for time: 120 Wall Balls 60 Toes to Bar 30 Power Cleans There is a 25 minute time cap on this workout. At the start of the workout, all athletes will begin 6 feet away from the wall and med ball. At the 3-2-1 call they may begin their workout. The Rx Weights and Standards: Men will be using a 20lbs medicine ball and perform their wall balls to a 10 foot target. I don't have to remind you that every rep must be a full depth squat, but I just did so yeah! No power wall balls! Ass to ....

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  • Holiday Wars 2020 Week 3!!!

    Holiday Wars 2020 Week 3!!!

    Week 3 of Holiday Wars is here and we are halfway through! The 3rd workout is: Complete as many reps of the following in 15 minutes: 300 Double Unders 30 Overhead Squats 10 Muscle Ups The Standards: Rope will begin for everyone (Rx or Scaled) on the floor. The rope may not lay on a box on the rack on any elevated surface. On the floor, not in hand. When the 3...2...1...go call is announced, the athlete may pick up their rope and begin the workout. All work must be done in order. No breaking it up in any order. All reps must be completed before moving to the next exercise. Rx workout standards: 300 Double Unders. The weight for the overhead squats for men will be 120lbs. The weight for ....

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  • Holiday Wars 2020 Week 2!!!

    Holiday Wars 2020 Week 2!!!

    Week 2 of Holiday Wars kicks off Monday, November 9th! We have an exciting week planned! Rx Workout: Complete as many reps as possible in 9 minutes of the following: 12 Handstand Push Ups 12 Calories on the Rower Standards for the Rx handstand push ups: Begin the Handstand Push up in a full handstand against the wall with only your heels in contact with the wall. Hands may be no further than 36" wide. Head must touch the flat surface of the floor before pushing up. Kipping Is allowed. At the bottom position of the handstand, athletes may have their butt against the wall, however at the top of the rep the hips must be fully locked out. OTHERWISE IT'S A NO REP!!! I will be sure to go ....

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    The Super TOTAL!!! Saturday, December 5th at CrossFit Dark Athletics kicks off the final work for the 2020 Holiday Wars Season! This year we are doing things a little extra and allowing virtual entries for anyone who just wants to compete in the Super Total event! What is the Super Total?!?!? Athletes will have 7 minutes to establish a 1 rep max for each of the following lifts: Snatch from Floor Clean & Jerk from Floor Back Squat Push Press Deadlift!!! To sign up for the Super Total Event only click the link here!!! Standards: For the Snatch portion - Athletes will be given time to warm up prior and then when it is their heat, they will have 7 minutes to find their one ....

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  • Holiday Wars 2020 Week 1!!!

    Holiday Wars 2020 Week 1!!!

    We have made it to Week 1 of the 2020 Holiday Wars! Prepare for 5 brutal weeks of competition! I hope you are all ready to embark on a fitness journey you have never seen before. (or at least have a little fun and a little competition) Week 1 begins, Monday November 2nd. The first workout is: Complete as many reps as possible in 12 Minutes of the following: 12 Calories on the Assault Bike 12 Burpee Box Jump Overs. (Box Facing) Competition Standards. Preparation for the event: Prior to the start of the event, the Assault Bike and Box shall be set 12 feet apart. At the start of competition ALL athletes will start behind the assault bike with no contact between athlete and bike. At the ....

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