CrossFit Lah

The finish line is more than just a destination, it’s a promise to prioritize your health every day. Every stride brings you closer to the best version of yourself.

Save this post as a reminder to keep moving forward. What’s one health goal you’re focusing on this year?

Share your dedication in the comments and add a 💪 if you’re going all in!

Okay, it’s 𝐌𝐨𝐧𝐝𝐚𝐲 but who says Mondays have to 𝕊𝕦𝕔𝕜? Be a rebel and have a 𝒈𝒓𝒆𝒂𝒕 day anyway!

𝐑𝐨𝐨𝐅𝐢𝐭

An odd name for an odd class! We utilize our rooftop space for a fitness packed hour. This is a rain or shine class that is open to any experience level. The workouts are designed with an eclectic mix of odd objects, CrossFit, strongman, and bodyweight training. We use sleds, KB/DBs, carries, GHD exercises, and more. If it rains we may get wet, but who cares?

Have you tried out RooFit yet?

For many “movements” it’s more about what is NOT moving rather than what is.

📍Exercises are about stabilization, especially around the spine. That’s why isometric exercises like planks are a fantastic place for a beginner to get started.

📍Take the deadlift for example. This is a movement where the majority of your body’s joints are working to NOT move. The vertebrae of the spine as well as the scapula should have zero articulation when performing these. This is often very difficult for beginners to accomplish and anyone to maintain when the weights get heavy. But this is critical for progression and safety.

📽 Film yourself doing deadlifts from a side angle. Are you seeing any rounding in your back? Are you seeing your shoulder shift forwards towards your chest and backwards at the bottom and top of the lift? Both of these are movements faults that should be fixed up, they often require a reduction in load to fix.

💪🏻As always seek consistent, quality movement before intensity or load.

Feeling a bit beat up after your days of training?

☝🏼Take a step back and think about your recovery protocols. Are you sleeping 7-9 hours a night, are you drinking enough water? Are you staying on top of your mobility and taking proper rest and active recovery days? Are you reducing stress when possible? Are you getting 20 minutes of sunshine everyday?

👉🏼Prioritize healthy lifestyle choices and practice them regularly. Making a habit out of these seemingly small things, will make a huge impact on how you preform and feel overall. Give your body what it wants and needs and see how you flourish from it.

💪🏼Take control over your health and wellness with classes throughout the week (including Moblilty classes) and prioritizing a healthy lifestyle.

We're all born to Squat. Watch a toddler move around for a few minutes and you're likely to see some beautiful examples. They'll have amazing mobility with zero effort to get that "ass to grass" depth many of us envy.

Do an Air Squats today, a simple yet elegant exercise.Think about how deep can you get? Can you keep your full foot flat on the ground? Do you feel a difference in muscles being worked if you let your knees track out or in a bit more? Can you get your Ass to the proverbial Grass?

“𝘔𝘺 𝘮𝘪𝘴𝘴𝘪𝘰𝘯 𝘪𝘯 𝘭𝘪𝘧𝘦 𝘪𝘴 𝘯𝘰𝘵 𝘮𝘦𝘳𝘦𝘭𝘺 𝘵𝘰 𝘴𝘶𝘳𝘷𝘪𝘷𝘦, 𝘣𝘶𝘵 𝘵𝘰 𝘵𝘩𝘳𝘪𝘷𝘦; 𝘢𝘯𝘥 𝘵𝘰 𝘥𝘰 𝘴𝘰 𝘸𝘪𝘵𝘩 𝘴𝘰𝘮𝘦 𝘱𝘢𝘴𝘴𝘪𝘰𝘯, 𝘴𝘰𝘮𝘦 𝘤𝘰𝘮𝘱𝘢𝘴𝘴𝘪𝘰𝘯, 𝘴𝘰𝘮𝘦 𝘩𝘶𝘮𝘰𝘳, 𝘢𝘯𝘥 𝘴𝘰𝘮𝘦 𝘴𝘵𝘺𝘭𝘦.”

- Maya Angelou

What action steps are you taking today to 𝐓𝐇𝐑𝐈𝐕𝐄?

𝐓𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐬𝐡𝐨𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐣𝐨𝐛.

When participating in a sport like Functional Fitness or Weightlifting it’s important to have appropriate footwear for the activities you’ll be performing. Good movement begins with a good foundation and in practical terms this is your connection to the floor below you. While we love some barefoot training, it’s not always practical or safe.

The best footwear for lifting weights and functional training is going to have some consistent qualities:
• A low rise from toes to heels. This means that there is little difference between the elevation of front and back of the shoe.
• A mostly solid base. It doesn’t need to be rock hard but you want the sole of the shoes to be mostly flat and stiff. There’s nothing worse than trying to squat on a big soft cushion that was designed to absorb impact in a runner.
• They are going to fit well! Fit is one of the most important things when it comes to shoe selection.

𝗢𝘂𝗿 𝗴𝘆𝗺 𝗶𝘀 𝘀𝗼 𝗺𝘂𝗰𝗵 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝗮 𝗴𝘆𝗺 ... 𝘪𝘵'𝘴 𝘢 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘤𝘰𝘮𝘮𝘶𝘯𝘪𝘵𝘺! You may have a community centered around your kids’ school, your church, or your neighborhood -- 𝗼𝘂𝗿 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆 𝗶𝘀 𝗰𝗲𝗻𝘁𝗲𝗿𝗲𝗱 𝗮𝗿𝗼𝘂𝗻𝗱 𝗳𝗶𝘁𝗻𝗲𝘀𝘀, 𝗵𝗲𝗮𝗹𝘁𝗵, 𝗮𝗻𝗱 𝗳𝘂𝗻. It's part of what makes everyone here successful, helps them achieve their goals, and keeps us all motivated and accountable.

𝘙𝘦𝘢𝘥𝘺 𝘵𝘰 𝘧𝘪𝘯𝘥 𝘺𝘰𝘶𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘵𝘳𝘪𝘣𝘦? Send us a message to get started today!

𝘕𝘰 𝘰𝘯𝘦 𝘥𝘢𝘳𝘦𝘴 𝘴𝘵𝘢𝘯𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘰𝘧 𝘢 𝘮𝘰𝘷𝘪𝘯𝘨 𝘵𝘳𝘢𝘪𝘯. 𝘛𝘩𝘪𝘴 𝘸𝘦𝘦𝘬, 𝘣𝘦 𝘶𝘯𝘴𝘵𝘰𝘱𝘱𝘢𝘣𝘭𝘦.

What are you doing to be unstoppable this week?

Here are a few tips!
• Meal prep
• Get more sleep
• Get 20 minutes of sunshine daily
• Partake in stress-reducing activities
• Rest & active recovery days