CrossFit Sixth City

If you're anything like me, breakfast is an important start to your day, and a considerable amount of fuel. Making a solid morning meal has become a priority over the past couple years, but often requires a decent amount of cooking. I'm okay with cooking each morning and have become pretty efficient with the routine, but wish I could be a little more efficient on time. If the same thoughts go through your head, this post is for you. Below are 5 easy prep breakfast recipes that can either be made ahead of time or require very little work the morning of. Good Fat Breakfast Bar Ingredients: 1 cup almonds 1 cup cashews 1/2 cup unsweetened, shredded coconut 1/4 teaspoon sea salt 1/4 cup honey Instructions: Rough chop almonds and cashews in food processor Add coconut and pulse slightly Add to bowl and thoroughly mix in salt and honey  Spread on baking sheet covered in parchment paper Let cool 2-3 hours Macros (4 servings): Calories - 434 Carbs - 35.3g Fat - 3

Congratulations to Sweatiest Angel for the month of August, Bryant Robles ! The Sweatiest Angel award is given each month to the Sixth City athlete who displays significant work ethic, a willingness to support others, and a true sense of team camaraderie inside the gym. This is a tough one for us because Bryant literally just moved home to Milwaukee, and absolutely deserves this recognition. For about a year now he has showed up to the gym Monday through Friday just about every week. Whether he felt great and was crushing it, or was sore and a little slow that day he put forth the same work ethic and commitment to improving that a coach dreams of seeing in every athlete. He accepted his weaknesses (thoracic mobility) head on and consistently strove for improvement. On day one he could barely get the barbell over the center of his head, but recently had worked all the way up to some pretty awesome overhead squat and snatch PRs. Congratulations Bryant, we have been proud to have

I love the challenge of working out on the road. By this point in the summer, we have all either spent time traveling or likely will be. As CrossFitters, we are committed to our workouts and being consistent helps maintain motivation. But we can all get a little lost when we're not at home, on our regular schedule, and at our regular gym. In this post I will discuss the importance of having the right mindset while traveling and show you how to construct great workouts with limited equipment. The Fitness Mindset Traveling does not mean unraveling. It is important to understand that fitness is a lifestyle, not a convenience. Likely, many of us have had to make difficult choices, work hard and be creative with our schedules at times to thrive in an active lifestyle that places a high importance on fitness. Prioritizing our fitness while traveling should then be nothing new. As a coach, we have the opportunity to help athletes with their problems and often it seems like the stre

Congratulations to our Sweatiest Angel for the month of July - Jennifer Colvin ! The Sweatiest Angel award is given each month to the Sixth City athlete who displays significant work ethic, a willingness to support others, and a true sense of team camaraderie inside the gym. Jen is a real inspiration - CrossFitter, new mother, runner, swimmer and doctor! Recently Jen worked with the coaches to continue doing CrossFit group classes all the way up to the day before giving birth to her baby boy, RJ. Not only was she able to stay active, but even continued to get stronger including a clean PR just 24 hours before giving birth. Since then, she has continued to be completely awesome - balancing a career as a doctor, being a mother and growing as an athlete not only in the gym (5 pull-up PR) but as a runner as well. Congratulations Jen, we're extremely proud of you and how hard you work each day! (Jen + RJ) How long have you been doing CrossFit? Jen: Two years. What do you

Dear CrossFit beginners, this is what your coach wants you to know... Whether you are a new CrossFit athlete, someone interested in trying our style of fitness or someone on the fence, we want you to understand our mindset when it comes to training you and our expectations for you on day one. We will also address the common concerns we hear from beginners. I have to get into better shape before I start CrossFit. I feel bad saying this but sometimes this statement makes us laugh. Perhaps it is the frequency with which we hear it. CrossFit is a strength and conditioning program built on a few guiding principles (constantly varied, functional movement, at high intensity) and created to improve overall health, wellness and fitness. It is a fitness program. Some other fitness programs include Zumba, boot camps, etc. I don't say this to be condescending but to make the point that you probably wouldn't think about getting into shape to do Zumba. Likely, one would make the as

Congratulations to our Sweatiest Angel for June 2017 - Amanda Stanoszek! The Sweatiest Angel award is given each month to the CSC athlete who displays significant work ethic, a willingness to support others and a true sense of camaraderie inside the gym.  Amanda wears many hats - CrossFitter, competitive triathlete, school teacher, high school coach and owner and operator of Bomani Strength. As someone who is driven by helping kids she has been a coach for multiple sports at Shaw High School where she also spends a lot of time working out before and after school with her students. She does this through her charity Bomani Strength. Her passion for helping Cleveland's youth is something we should all take a cue from. Congratulations Amanda! You are a shining light and beacon of energy on our gym community. Amanda @ Pose Cleveland How long have you been doing CrossFit?   Amanda: Since 2008 (with A LOT of hiatus’ LOL) What do you do when you're not at CSC?