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Alex

Alex

Eva, my February friend

Eva is my go-to workout the first weekend every February after a strict refresh to start the year each January. If you’ve ever participated in an annual Crossfit Memorial Murph, Eva is like Murph's smaller, more ferocious sister.

"Eva" (Crossfit)

5 Rounds for Time: 800 Meter Run 30 Kettlebell swings (72 lbs / 53 lbs) 30 Pullups Scale the run distance, kettlebell weight, and number of pullups as needed. If you do scale, try to keep the total time between 35 and 50 minutes.

Cold Plunges: An honest take

Cold plunging sucks. I get it. The thought of willingly stepping into freezing water is enough to make anyone cringe. It took me a while to start loving the experience, but here’s the thing: I’ve stuck with it, and I'm glad I did. Let me tell you why I keep coming back.

Nutrition 101: What we get wrong, and how to make it work for you

Abs are made in the kitchen, not in the gym, the saying goes. Fair enough. What we put in our bodies plays a critical role in both our physical and mental health, how we build strength, lose or gain weight, how our skin looks, and so much more.

The shortest, simplest 10 minute workout

Modified Tabata A Tabata Interval is a structured form of high-intensity interval training developed by Dr. Izumi Tabata and his team in the 1990s. It’s simple: 20 seconds of intense work followed by 10 seconds of rest, repeated for four minutes. Tabata training has been shown to improve both

Busy day? Try this 10 minute burner.

Summary A good workout can be done in very little time—almost as fast as brewing your morning coffee. And you don’t need any equipment. The goal here isn’t to convince you to work out every day—you shouldn’t—or that short workouts are better than longer

Introduction to Mind-Body: An Overview

The most important and, at times, most challenging of our three pillars. We'll start slow.

Introduction to Fuel

When we talk about fuel, we’re not just talking about food. Fuel encompasses what we eat, how much we eat, and when we eat. It’s the energy that makes the body run—literally and figuratively.

Isometric Lunge Holds

Lunge Holds (Isometric) There are tons of videos demonstrating Isometric Lunges (this one is only 15 seconds long), but here’s a breakdown of how I like to do them: 1. Enter a lunge stance, with your trailing knee hovering just above the ground. (You’ll probably think your knee

"Barbara" (Crossfit)

5 Rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest 3 minutes between each 5 minute round.