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  • Consistency Is Key

    By JoAnna Dettmann | In Blog | on June 5, 2020

    How much work did I do today? How did I feel afterwards, and how ready am I to come back tomorrow and repeat? This is a long game, and you win with consistency, not singular efforts. There is nothing else that matters in the health and fitness game as much as consistency. This goes for […]

  • Finally! Word has come that gyms in St. Louis county will be allowed to re-open with certain restrictions/procedural requirements. Our first class will be bright and early on Monday, June 15, but there are changes to be observed. After a review of county guidelines, here are changes you will see, required for us to comply […]

  • What Is Your Goal To Be Healthy?

    By JoAnna Dettmann | In Blog | on June 3, 2020

    If your goal is to be healthy, lifting heavy weights is aggressively overrated. Lifting weights is important to improve and maintain bone density. Lifting weights is valuable to build and maintain soft tissue strength. Lifting heavy weights at maximum capacities and pushing in a performance is even a debatable point of contention depending on what […]

  • Slow Down to Move Forward

    By JoAnna Dettmann | In Blog | on May 31, 2020

    Raise your hand if you, or someone you know, tends to always be pushing themselves to the limit. The self-proclaimed hard charger! No rest days is your motto in life. I’m not going to get up on my soapbox and tell you to stop or even slow down. I will only share that eventually, everyone […]

  • Lifters, Stabilizers and a Sore Back

    By Todd Seabaugh | In Blog, Lifting | on May 28, 2020

    Our bodies consist of muscles of many types, but breaking it down quite simply, they fall into two categories of what I will call lifters and stabilizers. We could argue that some are for pressing, some are fast twitch, some slow, etc. Let’s agree that this could go many ways, but for the purpose of […]

  • If It Hurts Don’t Do It?

    By JoAnna Dettmann | In Blog | on May 27, 2020

    “If it hurts don’t do it” is terrible advice. Have you ever done anything that “hurt” and instead of avoiding it, you justified it by calling it “the good kind of pain”? We all have. So that begs the question, how do you decide the “good pain” from the “bad pain”? Sometimes, the “good pain” […]

  • Improving The Overhead Squat

    By JoAnna Dettmann | In Blog | on May 27, 2020

    The overhead squat provides a significant challenge to many athletes. The combination of lower body power, core stability, and overhead strength can humble many respectable athletes. If you practice the Olympic lifts or CrossFit, then this is a skill set you must master for optimal performance. Ankle mobility Test Ankle Dorsiflexion – standing upright with […]

  • Changing Tempos in Progression

    By JoAnna Dettmann | In Blog | on May 23, 2020

    Limited with equipment? The same move with different tempos will give you a whole new stimulus and results! Here are a few I have played around with recently. 5551 is great for exposing your positional flaws and helping you connect your brain to the movement better. 3331 will allow for loads that will provide a […]

  • What’s My Game Plan for Murph?

    By JoAnna Dettmann | In Blog | on May 20, 2020

    This is one workout you don’t roll out of bed put on your shoes and hope for the best. The workout starts with a 1-mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, followed by another 1-mile run. The workout, like many CrossFit Hero WOD’s, is named for Lt. Michael P. Murphy, […]

  • The Grind Continues

    By JoAnna Dettmann | In Blog | on May 18, 2020

    The Grind Continues…Try Training Smart During These Hard Times. There is no doubt it takes a degree of mental toughness to train hard, but what about when it becomes the default? Mental toughness doesn’t always equate to physical feats. Often, it’s the opposite. It’s knowing that you can go into training and push beyond limits, […]

  • What Do You Train For?

    By JoAnna Dettmann | In Blog | on May 15, 2020

    I sometimes get the question what do I train for. For me it consists of psychological and physical elements. The psychological aspect is forming the habit of showing up daily to put in the work. To willingly chase some discomfort in a world where we are so accustomed to comfort and convenience. Trying to acquire […]

  • Diet and exercise are your body’s natural hedge against chronic illness. While we remain unable to get together and we are holding online classes, instead of writing an article this week on the COVID-19 virus, my research on the impact of routine exercise on potential outcomes, and the impact you could have on your future […]

  • Is Stress Limiting Your Results In The Garage Gym?

    By JoAnna Dettmann | In Blog | on May 13, 2020

    All of us know some of the best workouts are on the days we want to be on the couch. Working out is not only physical but mental. We can start a good workout routine as fast as we can get out of one. Think about how we feel when we are consistent in the […]

  • Capacity Training

    By JoAnna Dettmann | In Blog | on May 11, 2020

    What’s the weak link limiting your performance? Or, is there a weak link contributing to pain when you train? If we think about the different areas of capacity needed we get some of the following: > Respiratory system > Cardio > Muscular strength > Nervous system > Bracing mechanics > Skill Think about taking a […]

  • The Kettlebell Swing – Power?

    By JoAnna Dettmann | In Blog | on May 9, 2020

    The Kettlebell Swing Want to express power? This movement exemplifies the “core to extremity” premise by utilizing a hinge position and allowing the bell to travel through space with the energy our hips have created. Unfortunately, one of the most common flaws we see with a kettlebell swing is athlete setting up or cycling in […]

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