You vs. The Bar: Winning Your First Strict Pull-Up

Why Hydration Matters in CrossFit 1. Supports Physical Performance Even a 2% drop in hydration can reduce endurance, strength, and coordination. Dehydration leads to faster fatigue, muscle cramps, slower recovery, and reduced power output—especially during longer WODs or hot-weather sessions. 2. Regulates Body Temperature Sweating is your body’s natural cooling system. As you lose fluid through sweat, your core temperature rises. Without proper rehydration, this can lead to overheating, dizziness, or even heat exhaustion. 3. Affects Cognitive Function Focus, reaction time, and decision-making—essential elements of fast-paced CrossFit workouts—are all affected by fluid balance. Hydration sharpens your mental edge during technical lifts or fast-paced AMRAPs. Hydration Tips for CrossFit Athletes 1. Start Hydrated Don’t play catch-up. Begin each workout well-hydrated by drinking 16–20 oz of water 1–2 hours before training. Your urine should be pale yellow—darker indicates dehydration. 2. Drink During Training (When Appropriate) For most WODs under 60 minutes, small sips between movements or sets are sufficient. In longer sessions or hot/humid environments, aim for 4–6 oz every 15–20 minutes. 3. Replenish Electrolytes Sweat doesn’t just contain water—it carries sodium, potassium, and magnesium. Use electrolyte tablets or drinks post-WOD to replace what you’ve lost, especially after intense or prolonged workouts. 4. Monitor Sweat Loss Weigh yourself before and after a session. For every pound lost, rehydrate with at least 16–24 oz of fluid. This helps customize your hydration needs. 5. Don’t Rely Solely on Thirst Thirst isn’t the most accurate indicator. By the time you're thirsty, you might already be dehydrated. Stick to a regular hydration schedule, especially during competition days. 6. Eat Hydrating Foods Water-rich fruits and vegetables like watermelon, cucumber, oranges, and spinach add to your daily fluid intake. Don’t overlook food as part of your hydration plan. Pro Tip: Track and Adapt Use a hydration tracker or app to log water intake. Adjust based on your climate, workout intensity, and sweat rate. Everyone’s needs are different—what works in winter may fall short in summer. Final Thoughts In CrossFit, every rep, second, and ounce of recovery counts. Proper hydration isn’t just about drinking more—it’s about being intentional with timing, electrolytes, and understanding your body’s signals. With the right hydration strategy, you’ll train harder, recover faster, and feel stronger inside and out. Looking for the perfect electrolyte packets to keep you at the top of your game? Check out our LMNT electrolyte packets in the gym! You can try a sample packet, and if you like it, buy a whole box!

1. Hydrate Intelligently Summer heat increases sweat loss—aim for at least ½ oz of water per pound of bodyweight daily, and consider adding electrolytes (sodium, potassium, magnesium) during longer or hotter WODs to prevent cramps and fatigue. 2. Load Up on Colorful Produce & Complex Carbs Eat the rainbow—fill your plate with seasonal fruits, veggies, and whole grains like oats, quinoa, or sweet potatoes. These provide antioxidants, fiber, and sustained energy crucial for high-intensity training. 3. Balance Macro Timing Around Workouts Fuel workouts with a mix of carbs and protein about 1–2 hours before a session, then refuel post-WOD with a 3:1 carb-to-protein snack (like a banana + whey shake) to replenish glycogen and support recovery. 4. Keep Meals Light, Frequent & Nutrient-Dense Choose smaller, easier-to-digest meals like chilled grain bowls, salads, Greek yogurt parfaits, or lean protein + veggies. These meals help maintain steady energy without feeling weighed down in the summer heat. 5. Include Healthy Fats for Recovery & Hormonal Health Don’t skimp on fats. Add sources like avocado, nuts, seeds, olive oil, or fatty fish to support hormone function, reduce inflammation, and help absorb fat-soluble vitamins—all essential for muscle recovery and immune resilience. Quick Reference Table

The CrossFit Nutrition Prescription CrossFit’s foundational nutrition guideline is summed up in a single sentence: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.” This prescription is deceptively simple, yet powerful. It emphasizes whole, unprocessed foods and prioritizes quality over quantity. But there's more to unpack: 1. Whole Foods First CrossFit encourages a diet built on real, minimally processed foods. This supports not just physical performance but metabolic health, immune function, and recovery. Proteins: Meat, eggs, and seafood form the backbone of muscle repair and recovery. Vegetables & Fruits: Provide fiber, antioxidants, vitamins, and minerals. Healthy Fats: Nuts, seeds, and oils like olive oil are key for hormonal health and satiety. 2. Carbohydrate Control Carbs are not the enemy—but quality and quantity matter. The emphasis is on “some fruit, little starch,” steering people away from high-glycemic, refined carbs that spike insulin and contribute to fat storage and inflammation. 3. No Sugar This is perhaps the most strongly stated part of the CrossFit nutrition ethos. Refined sugar is linked to chronic disease, inflammation, and poor energy regulation. Cutting it out is one of the fastest ways to improve health markers and performance. Zone Diet Integration For athletes or anyone looking for a more measured approach, CrossFit also recommends the Zone Diet as a starting framework. The Zone is a balanced macronutrient plan that encourages people to eat in specific ratios: 40% carbs, 30% protein, and 30% fat. Meals are portioned into "blocks" to keep insulin levels stable and energy consistent throughout the day. While the Zone may not be for everyone long term, its value lies in teaching awareness—how different foods affect performance, hunger, and mood. Why It Works CrossFit’s nutrition methodology aligns with its overall philosophy: measurable, observable, and repeatable results. By focusing on whole foods and reducing dietary variables (like processed sugar and excess starch), athletes can better track performance changes and body composition over time. This isn’t about crash diets or aesthetic goals alone. It’s about optimizing health and longevity while fueling intense physical effort. Nutrition is also at the base of "CrossFit's Theoretical Hierarchy of the Development of an Athlete" (picture show above), so without nutrition, all of the other levels would be unstable or even non-existent. Nutrition is the foundation to longevity and quality of life as a CrossFit athlete. Practical Tips to Get Started Start simple: Begin by eliminating processed foods and added sugars. Meal prep: Have protein, veggies, and healthy fats ready to go. Hydrate: Don’t underestimate the power of water and electrolytes. Track, if needed: Use a food journal or app to observe how different meals affect your workouts and recovery. Be consistent: Nutrition changes take time to reflect in performance—stick with it. Final Thoughts At its heart, CrossFit’s nutrition methodology is about empowering people to take control of their health through conscious eating. It’s not just about looking good—it’s about living better, training harder, and recovering faster. Whether you’re a beginner or a seasoned athlete, mastering the basics of nutrition can be the game-changer that takes your fitness to the next level. Remember: You can’t out-train a poor diet. But with the right fuel, you can become unstoppable.

What Is CrossFit Kids? CrossFit Kids is a version of the CrossFit training methodology tailored for younger age groups. It focuses on general physical preparedness, incorporating elements of cardio, strength training, coordination, agility, and balance—delivered in a safe, supportive environment. The workouts are scalable and designed with developmental stages in mind. This means the program can be adapted for preschoolers all the way through teenagers, ensuring that exercises are not only appropriate but also enjoyable. Rather than emphasizing heavy weights or competition, CrossFit Kids is all about movement, fun, and building a lifelong love of fitness. The Benefits of CrossFit Kids Improved Physical Health CrossFit Kids helps children develop foundational fitness skills: strength, endurance, flexibility, and balance. Regular participation can lead to better posture, stronger muscles and bones, and reduced risk of childhood obesity. Enhanced Motor Skills and Coordination The program incorporates a variety of movements that improve coordination, agility, and fine motor skills. These benefits often translate into better performance in other sports and everyday activities. Boosted Confidence and Mental Resilience Through achievable challenges and consistent encouragement, kids learn to set goals and push past mental barriers. The sense of accomplishment after completing a workout builds confidence and fosters a growth mindset. Social Skills and Teamwork Group workouts promote social interaction, cooperation, and communication. Kids learn to support each other, take turns, and celebrate others’ progress—a valuable life lesson both inside and outside the gym. Healthy Habits for Life By making exercise fun, CrossFit Kids plants the seeds for a healthy lifestyle early on. Children begin to associate movement with enjoyment rather than obligation, which increases the likelihood of staying active into adulthood. Reduced Risk of Injury in Sports CrossFit Kids emphasizes proper form and body awareness. Learning to move well from a young age helps prevent injuries both in the gym and in other sports or physical activities. Who Can Participate? At Absolute Performance, CrossFit Kids classes have a range of kids anywhere between 8-12 years old. Here, we introduce basic CrossFit movements with an emphasis on form, teamwork, and fun. No prior athletic experience is necessary—CrossFit Kids welcomes everyone, regardless of skill level. Conclusion CrossFit Kids isn’t just about building stronger bodies—it’s about building stronger, more confident, and healthier young people. With a focus on fun, safety, and personal growth, it offers a powerful alternative to sedentary habits and sets the foundation for a lifetime of fitness and well-being. Whether your child is a budding athlete or just looking for a new way to stay active, CrossFit Kids offers an inclusive, energizing, and empowering environment to grow and thrive. Interested in getting your child started with CrossFit Kids? Reach out to us here at Absolute Performance to sign up! We offer free trial sessions for your child to gain first-hand experience in one of our classes. Our coaches will help your child to become better movers and athletes, all while having fun and developing skills for both in and out of the gym!

In a world where age often dictates limitations, CrossFit stands as a testament to the power of functional fitness, proving that strength, agility, and vitality are not confined to the young. From children to seniors, CrossFit offers a modifiable and inclusive approach to fitness that adapts to individual needs, promoting health and longevity at every stage of life. Functional Fitness for Youth For children and adolescents, CrossFit emphasizes the development of motor skills, coordination, and a positive relationship with physical activity. Programs tailored for younger participants focus on bodyweight movements, agility drills, and teamwork, fostering a foundation for lifelong fitness habits. Engaging in such activities not only enhances physical capabilities but also boosts confidence and social interaction among peers. Empowering Older Adults As individuals age, maintaining independence and quality of life becomes paramount. CrossFit offers older adults a means to combat age-related decline through: Strength and Muscle Preservation: Regular participation in CrossFit helps seniors maintain and even improve their strength and muscle mass, combating age-related muscle loss and enhancing overall functional capacity. Improved Mobility and Flexibility: Incorporating dynamic movements and exercises promotes joint mobility and flexibility, making everyday activities easier and reducing the risk of falls and injuries. Balance and Fall Prevention: CrossFit aids in improving balance through exercises that develop better coordination and proprioception, reducing the risk of falls and related injuries. Mental Resilience and Community Support: The group aspect of CrossFit creates a unique sense of community, motivating individuals and providing emotional support, which is especially beneficial for older adults. Cognitive Benefits Across the Lifespan Engaging in regular CrossFit workouts has positive effects on mental health. The combination of physical exertion, mental engagement, and social interaction contributes to improved cognitive function, increased focus, and reduced risk of cognitive decline and dementia in older adults. This holistic approach ensures that participants not only enhance their physical well-being but also their mental acuity. The Community Aspect One of the most compelling aspects of CrossFit is its community. Regardless of age, individuals find camaraderie and support within the group setting. This sense of belonging fosters motivation, accountability, and a shared commitment to health and fitness. For children and adolescents, this provides human interaction to aid the development of social skills necessary both in and out of the gym. It also allows them to form friendships, which will give them a positive association to fitness. For older adults, this community can be particularly impactful, helping to combat loneliness and providing a network of encouragement and friendship. Conclusion CrossFit transcends age, offering a versatile and inclusive approach to fitness that promotes health, longevity, and functional independence. Whether you're a child developing foundational skills, an adult seeking to enhance performance, or a senior aiming to maintain vitality, CrossFit provides the tools and community to support your journey. Embrace the challenge, and discover how CrossFit can enrich your life at any age.

Whether you're a sprinter, a football player, or a court sport athlete, speed can be a game-changer. The good news? With the right focus and consistency, you can make serious gains in your speed in as little as 12 weeks. Here are three proven tips to help you run faster and perform better — backed by sports science and real-world results. 1. Build Strength Where It Counts Speed starts with strength — particularly in your posterior chain (hamstrings, glutes, and lower back). Strength training not only helps you produce more force against the ground but also improves your stability and injury resilience. Focus on compound lifts like squats, deadlifts, hip thrusts, and lunges. Train explosively — think trap bar deadlifts with speed, or Olympic lifts if you're trained. Don’t forget unilateral work to address imbalances (like Bulgarian split squats). Goal: Aim for 2–3 full-body strength sessions per week. Progressively overload to build power, not just bulk. 2. Use Plyometrics and Jump Training Plyometric exercises condition your body to react faster and more powerfully — perfect for developing that explosive first step and overall sprint speed. Include bounding, hurdle hops, box jumps, and depth jumps. Start with low volume and focus on quality, not quantity. Use them before your main strength work or sprinting sessions when your nervous system is fresh. Goal: 2 sessions per week with 4–6 plyometric drills, keeping total contacts (jumps/landings) between 60–100 per session for most intermediate athletes. 3. Sprint Drills & Coaching = Better Mechanics Speed is a skill. If your mechanics are off, you’re leaving performance on the table. Sprint drills and technical coaching are the fastest way to refine your movement. Add drills like A-skips, B-skips, wall drives, and resisted sled sprints. Get video feedback or work with a speed coach to correct inefficiencies. Use short sprints (10–30 meters) to develop acceleration, and longer sprints (30–60 meters) for max velocity. Goal: 2–3 sprint sessions per week. Keep volume low, intensity high, and rest long to maintain quality. Wrap-Up: Combine strength training, plyometrics, and sprint-specific drills for a powerful 3-part approach to speed. Stay consistent, track your progress, and you’ll be moving faster — and feeling better — in 12 weeks or less.