Makers CrossFit

Take it from Ashley C Dorado she went from being scared, nervous, and feeling not ready to try CrossFit to LOVING IT in a snap of a finger. Here is what she has to say. ....... Do you have an ugly weightlifting face because I sure do and I didn’t even notice until I slowed down this video clip I started CrossFit in the middle of October of this year and I am absolutely loving it! I honestly don’t know what took me so long to join. Its so incredible on what our bodies are capable of doing and how we’re able to move weight this way. I have found a great CrossFit family at Makers CrossFit where everyone is so encouraging and make you feel like you belong. This was my first attempt at doing a weighted snatch and I would like to thank Brittany for being an amazing coach

Working out from home and don't have a barbell? Here are some some ways to modify a Front Squat using a dumbbell, kettlebell, bands, and body weight. Find the full youtube video on Squat Variations on our YouTube channel. ... What equipment do you have at home?

Simple question??? But I’m all reality many people HATE veggies. Sometime it is just a matter of trying some out and knowing how to prepare it. Veggies are...... Full of vitamins and minerals that help you stay healthy and avoid having any deficiencies. Loaded in fiber to feed our gut bacteria and help you go to the bathroom safely and daily Contain water... hydration! Low in calories. High in volume. Keep you fuller for longer. Help our friends out here who are afraid of veggies and Leave a comment letting them know what your favorite is along with how you like to prepare it

Rowing Tips! Many people have used a rower, but many don't know the basic rowing techniques. Here are our Top 3 Tips... 1. Start with a proud chest or straight back and maintain that position through your pull and return. 2. Pull to beneath the chest... NOT the belly button... and definitely NOT the neck! And don't forget to have a slight lean back. 3. On the return, lean forward before bending your knees. What other movements would like some tips on? Leave in the comments below so we can put together some tutorials.

I can’t do CF because. I don’t want to hurt myself. #1 Reason that stop people from trying CrossFit.... Research study from Hak, Hodzovic, Hickey showed a comparison of injuries between CF and long distance running for every 1000 of training. Result: 0.24 to 5.5 injuries per 1000 hours of training in strength sports versus the 2.5 to 12.1 injuries per 1000 hours in long-distance running. What increases chances of getting hurt? Overtraining Exercising combined with under eating and under sleeping Being competitive Poor coaching At Makers CrossFit New to CrossFit members start with an On Ramp where you learn the movements before jumping into a class Modifying movements and weights in normal for us. While one person might be doing 10 burpees another might be doing 5. This is how we make it personal and safe. Though we love a little competition, our programming aims for long term results. That means that not every workout is a competition. Some are aim at progressing skill or even recovering the body. Our coaches value EDUCATION. Both educating our members and learning more about fitness/health/nutrition ourselves. We are always learning. Nutrition and sleep is a weekly topic for us. Once again education So send your friends this post and let them know that their daily distance running may actually lead to injury faster than CrossFit

Seesh, this preworkout meal is confusing. Sometime I workout in the early and sometimes at night. Does my meal need to change? So I know what not to eat, but what should I eat?... Ummm you want me to eat carbs?. I thought those bad for you. Those are a handful of questions and thoughts that we heard follow our last preworkout nutrition blog. We are going to break down a little more for you and answer those questions above. First, let’s start with a couple of actual examples of meals depending on what time of the day you are working out. Check out the picture for some examples. Second, the details. We didn’t want to miss a beat. We thought what better way to explain than in a video. Check out the video here. https://youtu.be/1HnSGj-bcYs Want for more info on nutrition, sleep/stress management, and fitness? Get on our mailing list for more info like this. Message us with your email address to get on the mailing list ASAP!

Which is healthier? Almond or Walnut....

What was your favorite CrossFit Games workout to watch this weekend? Jesus (athlete in video) favorite was the snatch ladder and CF total. He used those workouts to pump him up today and PR his 20.4 retest by 36 reps! 2021 CF Games Open starts in February!!

Which one do you think is happening here... Setting up for a deadlift? Or Taking a little mid workout rest?... Tell us your guess in the comment.

We are HIRING! We are currently looking to grow our coaching team! It is our goal (coaches and members) to continually push ourselves to become better.... For our members that means focusing on our health and fitness. As coaches that means constantly learning about fitness and health and how to communicate that with our members. We need another coach who shares a similar vision and is passionate in order for Makers to continue providing excellent service. If you are interested or know of anyone that is interested in part time coaching please email us at [email protected] or send us message. We would love to chat!

Which do you prefer... dumbbell movements or barbell movements?

Would you rather be able to do a strict pull-up,be able to run a marathon, or deadlift 1.5x your body weight at 55 years old? Athletes: Elba and John both 55+ BA Masters doing the elusive strict pull-up. Age is just a number to these two... Showing that CrossFit can be for all.

#1 Question from New to CF members... What should I eat before working out?? First, hooray for eating before working out! If you haven't eaten 5 hours before going to a high intensity class you are looking for trouble (this rule does not necessarily hold true to the early workout bird).... General rule: If you are doing a high intensity workout... like you are planning on going so hard that you are on the ground after the workout. You should have a meal with a LEAN protein and FAST breaking down carbs. If the workout is longer and you know that your heart rate will be pretty stable, enjoy a snack with a lean protein source, carb, and little fat. Don't miss the foods you should stay away from! These foods can make or break your workout when it comes to your gut. No one likes feeling slugglish in the middle of the workout because of a heavy pre workout meal. -High fats give off a sluggish, too full feeling. -Veggies slow down digestion and can leave you feeling gassy before a workout. - Spicy foods can leave you feeling like you are about to throw up your food. AND... - EATING ONLY FRUIT AS A PRE WORKOUT CARB will actually not fuel your muscles properly for a workout. So mix up both fruit with an easily broken down carb. NOW that all being said, there are still some opened stuff there. We would like to hear your specific question on pre workout meals so we know EXACTLY what questions to answer for you. Some question ideas... - What are lean protein sources? - What is a fast break down carb? - So its okay to have bread? - Ummm... whats 20g of protein? Let's hear it!

Last week, we asked... Why do you workout? The overwhelming answer had to do with mental health reason or to get mentally stronger overall. ... Here is what Sergio said... "Not only (to take his mind) off work, personally as well. It because it (Makers) has become a home-away-from-home. You have created a very welcoming and judgement-free environment. I have been the beneficiary of many of the members' willingess to share their knowledge and learn from their experiences. Thank you so much!" Are you looking for a home-away-from-home to take your mind off work? We are accepting both one on one and group class members. Let us know messaging us or commenting below!

Why has my strength numbers plateau?! Been stuck in the same strength spots for awhile? The first step in overcoming your plateaus is making sure that you hit the prerequisite. Before you can hit big 1RM, you need to have motor control and strength endurance in a movement first. ... Here is an example for the Squat Step 1: Can you perform a proper air squat with control? Yes? You may move on to step 2. Step 2: Can you perform a 20RM Goblet Squat at 60%BW Males/ 50% BW Females at a slow and control pace? Yes? Move on to step 3. Step 3: Now, you are ready to put up some weight and reach your full potential on 1rm Back Squat Cherry on Top: Front Squat should be 85% of your 1RM BackSquat Also, if you tired of doing 5 x 5 all the time or jumping around program to program to only be in the same spot Message us! Our Unique Design program is for you! We will take you through each step listed above to find where you especially need a little extra focusing on. AND answer us this What lift are have you hit a dead-end at: Back Squat, Front Squat, Deadlift, Strict Press, Bench, Clean and Jerk, or Snatch? And tag a friend who has been slamming their head against a wall over strength plateaus.

One of our newest members, Patrick carefully going into his deadlift set up. Speaking of deadlift set up.... Do you know how to set up a deadlift, which can transfer picking up anything off the ground? - Feet under the hips with toes facing forward. Also, your high jump stance.... - Hands right outside the waist. Not too wide because we don’t want to lift that higher than we need too - Neutral spine. Reminder your neck is part of your spine so bring your gaze down. - Hips below shoulders, but above knees - Lats engage. Pull the bar into you and pits of elbows forward. - Brace down Interested in starting, but feel like you need to learn more of these details? This is what we teach in our Group Class OnRamp and one on one clients. Message us to learn more!

Why is are Snatches so hard? The olympic lifting movement the snatch is considered one of the most advanced movements that we do. When looking at the 10 General Physical Skills; which are:... cardiovascular/respiratory endurance stamina strength flexibility power coordination agility balance accuracy The snatch checks the box of each one of these. If you are missing 1 of these physical skills, it will make the movement the snatch that much more difficult. As CF mentions, You are as fit as you are competent in each of these ten skills. Which general physical skill do you struggle with the most?

We back out here expressed our gratitude for the blue skies, safety, and health by working out. Workouts this week are all about light snappy lifts, motor control, and long sustainability as we slowly get back into it.

Do you know the difference between the programs we offer? This might help out! And if not, message us with your question. We would love to answer them.

We ain’t doing step ups for them booty gains. We are stepping up to work out them imbalances before we get to go back in the gym and be able to squat from the rack. Program with a purpose. ... Makers with a purpose. See more