I had a side conversation with one of my 5am Iron Crew Athletes one day and he asked me, "Danny, what time do you go to sleep?" I said, "Anywhere from 6pm to midnight. So yea, I have that pretty dialed in." It got me thinking that I hadn't really been sleeping well. I was… Continue reading Maximize Your Sleep, Part 1 – Melatonin, Blue Light, and the Mid Day Nap
If marathon mobilizing was a sport, I'd be a world champion. Not because I'm the best at it, but because I would outlast any and all competition. Those who know me are familiar with my ability to mobilize for hours and hours. My love of staying loose, limber, and flexible, has come with a ton… Continue reading Top 5 Mobility Tools Everyone Should Own
"Monkey see, monkey do." - an expression describing someone who imitates another person's actions, good or bad, simply by having watched them before. Keeping up with your workouts and nutrition can be ROUGH for new parents. New routine, lack of sleep, hospital recovery, heck - a new living, breathing human to be responsible for! The stress… Continue reading Staying Fit with Small Children
You know the drill. You walk into the CrossFit gym and the first thing you want to know is what your buddy's time was on the workout. I get it, everyone gets competitive and it motivates us to push harder than we usually would alone. Most of the time this is healthy, but often times… Continue reading Complete Guide to Competing with Yourself – For CrossFitters
You walk into the gym, put your workout gear on the floor, and look up at the board. What do you see? Just two or three movements and maybe a really simple looking rep scheme. Your first thought is, "That's it?" You looked forward to hitting it hard today after a long day at work.… Continue reading Top Signs That a CrossFit Workout Will Be Harder Than it Looks
So you want to be a cop huh? Thought you'd be chasing down bad guys and hopping over fences all day. Nope. Turns out that 99% of your day is spent driving, standing still, and report writing at a desk. How about you firefighters? Thought you'd be rushing into burning buildings every day, carrying someone… Continue reading First Responder Longevity – A Public Safety Worker’s Guide to Staying Fit
Episode 1 of the Iron Crew Podcast is now available on iTunes, Stitcher, and Sound Cloud! Find out in my own words what inspired me to start Iron Crew Athletics, my background as an athlete/coach, and how I became Jason Khalipa's first member at NC Fit! If you enjoy the podcast, remember to subscribe and… Continue reading Iron Crew Podcast is Now Live on iTunes, Stitcher, and Sound Cloud!
Although I don't consider myself a coffee snob, I do know the difference between good and bad coffee. Most importantly, I can appreciate a good cup of coffee. Don't get me wrong, I have been known to drink gas station coffee in a pinch (and enjoy every drip of that caffeine), but there is nothing… Continue reading Rubel Roasting Coffee and Their Commitment to Freshness
If you've had the opportunity to drop into more than one CrossFit gym, you are aware that CrossFit gym's are not created equal. There are many factors that attribute to this, but the biggest one is the quality of coaches. It's what makes or breaks a gym. Not the fancy equipment, not the cool logo,… Continue reading 5 Qualities of a Great CrossFit Coach
Everyone knows I literally cannot shut up about mobilizing. I stretch everywhere I can, in the car, doing dishes, hell I have even done mobility on the toilet. Now that you have that visual, let me tell you what sort of things I've learned during my time mobilizing. How to Slow Down It is so… Continue reading 7 Things I’ve Learned While Mobilizing
"Okay class here's the warm up. 3, 2, 1, go!" - Coach. Followed by dead silence. Sound familiar? There are many GREAT CrossFit coaches out there who struggle engaging with people outside of teaching them how to move. Of course, as a coach, your primary job is to ensure that clients are safe and well… Continue reading How to Entertain Your Class as a CrossFit Coach
In a CrossFit gym, if you are caught performing bicep curls during open gym it is a guaranteed shit talking session. This will (and should) always be playful teasing, but nonetheless, it will make a scene. CrossFit generally despises traditional bodybuilding exercises. You know, the stuff you used to read about in the magazines or… Continue reading 5 Body Building Exercises All CrossFitters Should Be Doing
We all know CrossFit is a cult. Kidding. Sort of. Wait. Hold on. A cult refers to a relatively small group of people. You know, under the radar, up and coming, or under ground. CrossFit is main stream now, so it can't be a cult! I kid again. Kind of. I love CrossFit and all… Continue reading CrossFit History Lesson – You Gon’ Learn Today!
Vacation - a period spent away from home in travel or recreation. You've booked your vacation, awesome! Plane tickets, passport, wallet, check! Bathing suit, sunblock, sunglasses, check! Toothbrush, deodorant, floss, check! Workout clothes...check??? Most people think of vacation as a way to escape their day to day stressors. Traffic, bills, meetings, and all of the… Continue reading Why You Should Exercise and Brush Your Teeth on Vacation
"Coach, why are we doing pull ups? When, in real life, will we need to use this exercise?" It can be an exercise that may save your life! That's what we tell people (I have at least) when they ask what the "real world" application of a pull up is. You could accidentally slip on… Continue reading The Kipping Pull Up – Are You Really Ready?
Nourishment - substance necessary for growth, health, and good condition. If you read my article on how to create a Mindless Morning, you have the tools necessary to make your morning less anxiety provoking. Awesome! Hopefully, you’ve added fitness as a habit and also MADE the time to workout. Now that you’ve had an awesome day,… Continue reading Creating a Nourishing Night – How to End Your Day with Purpose
Kicking off my "CrossFit Injuries and How to Avoid Them" series with one of the most common complaints I hear. "My shoulder is killing me coach, I need to modify this workout." The shoulder is THE most complex area of the body because it is the most mobile joint. It also has the highest risk… Continue reading CrossFit Injuries and How to Avoid Them – The Shoulder
Feeling stiff, sore, and tight? This is normal, especially for us folk over 30! This was something that hit me right around age 27-28. I had been working a grown up job for 3 years, which included a 2 hour commute round trip, where I was sitting at least half of my 10 hours at… Continue reading Always Be Mobilizing – A How to Guide on Staying Limber Throughout Your Day
Noob - noun, informal - a person who is inexperienced in a particular sphere or activity. So you took my advice and started exercising, awesome! Have no idea where to start when it comes to eating healthy? This article is for you! You're going to want to maximize your efforts in the gym by properly… Continue reading Nutrition for Noobs – A Beginner’s Guide to Healthy Eating
"You already know what the right thing to do is...You just gotta do it." - Jocko Willink So you fell out of shape? We've all been there. Shit happens. Good news is, you got yourself motivated enough to get back into the swing of fitness. Awesome! First thing is first, forming your new habit. Be… Continue reading Forming a Fitness Habit. How Long Does it Really Take?
We've all seen the nightmarish photo's on social media of CrossFit people's hands ripped to shreds. They think it's cool but in reality, it's flat out stupid and promotes a poor image of what we're trying to accomplish in the gym. If that's you, stop posting those pictures because it give us all a bad… Continue reading Hand Health for CrossFitters
"If you don't have time to warm up, you don't have time to workout." - Jim Wendler, 5/3/1 Training Program I absolutely love that quote by Jim Wendler. Nothing bothers me more than someone who walks into the gym and starts exercising, without warming up. This is a recipe for disaster on so many levels.… Continue reading Creating a Quick and Effective Exercise Warm – Up
Anxiety - a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. Think about that definition for a second and how it relates to a good night sleep. Does waking up in the morning create a feeling of uncertainty? When the alarm goes off, do you know the… Continue reading How to Reduce Anxiety by Creating a Mindless Morning
"Everybody has something that they can share with other people." - Kevin Don, Strength Bias Training