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HUGE shout out to Mark of CrossFit Norwalk, N-Raged CrossFit, and weekender at Endorphin CrossFit for getting his first WEIGHTED back squat the other day!


Mark is a grandfather, and before starting CrossFit he was unhappy with his level of activity and was “downright obese” (check the link at the beginning of this post). He was completely inactive and had little sports experience since college, but he saw that it made a HUGE difference in his daughter, son-in-law, and wife’s life. As a surprise, he started at a box without telling his family. After several months he showed up at a class one morning with all his family there. He hasn’t stopped since. Per Mark himself, “My whole family is so happy that I am healthier”.

Support is extremely important, from exercise to diet to work to relationships. As humans we crave being in groups, having physical contact, and social acceptance. Support through social media is a nice add on, but don’t let it stand in the way of PHYSICALLY being there for someone. And yes, that was an intended pun.

Being or becoming physically fit and adapting a healthy lifestyle is one of the best ways to support your loved ones. It shows that you care enough about yourself and them that you want to be around for them and not be a burden to them. In our gym you are our family, too, and we will support you in any way possible.


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#1- Check in paleo peeps. How ya holding? Good, keep at it. Routine is key, make it a habit.

#2- How about that core? Grab some cobra/up-dog yoga poses to help stretch out. Are you keeping up at home?

#3- Couples that CrossFit ROCK. Check out these cuties.

crossfit couple


Keep up the good work, kids.


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So today is the day. The first step is always the hardest.



Don’t forget to eat.

I’m not lying! It can be overwhelming to alter your diet. Even though you still get to eat as much delicious food as you want. As long as you stay within the guide lines of real food. Bummer, I know. Who wants to eat eggs, bacon, avocado, steak, sweet potatoes, huge salads, chicken (INCLUDING the thighs!), vegetables cooked with bacon, bacon cooked with bacon, and broccoli? With bacon. Okay, enough about the bacon.

Don’t think about tomorrow. Aside from Sundays when I want you to think about the whole week (planning is KEY)… Just take this day by day. Ask us for advice, and don’t worry if you cheat. After you fall you get back up. Go pick yourself off and go eat some bacon.


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TODAY IS THE DAY! Paleo Starter Course 11am at the box.

What we will be going over:
1. 30 Day Paleo Challenge
2. What is Paleo?
3. Personal application of Paleo
4. ECF food guide

You will be allowed to sign up for the challenge as late as Wednesday the 15th. We will be taking weight and body fat measurements the first day you are at the gym this coming week. Pictures are optional but very encouraged. The pictures will also be optional to be public or private.

So grab a journal, make a shopping list, and get yourself ready! We may do bonus points for early-start on eating Paleo (we may not, too, but can’t hurt to test the theory, right?!). #GETSOME


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So far we have covered

  1. Nutrition
  2. Sleep &
  3. Hydration

The last piece of our Paleo Challenge puzzle is exercise. Now, obviously, we are a CrossFit gym and we encourage you to do CrossFit. However, we support any facet of NOT sitting on your butt in front of the TV everyday. Disclaimer, we DO support rest days. And encourage them!

The main idea that we are looking for is to get you moving on a regular basis, especially considering most of us sit all day at work or in school. If you are fortunate enough to have a job where you are on your feet all day, embrace it!! The rest of us aren’t that lucky. Plus all of us spent about 18 years sitting during school/college. Think of how absurd that is! There is a ton of showing increased productivity using standing workstations.

So what can you do? Well, a lot actually. First off, commit to 3 days per week at the gym. This will yield noticeable results in several weeks. Second, on days not at the gym, commit to moving for 30 minutes per day. This can be from walking the dogs, doing a short yoga routine, stretching out while watching a TV show, playing catch with your kids, cleaning the house, anything active.

LIFE HACK: resist the sit. From the moment you wake up until you get in your car to drive to work, don’t sit down. Stand while on the phone. Park at the back of the lot and walk. And if there is any way you can set your computer/laptop up at a standing workstation or at counter height, do it right now.

Furthermore, on the disclaimer, your body does need rest as long as it is working hard several days a week. Especially if you are doing CrossFit, which employs high intensity and strength components. Your muscles needs time to rebuild and cannot do it with out rest. You will see bigger gains if you train heavy 1-2 days in a row and then take a day off. Plus eat well, sleep enough, and hydrate smartly. Amazing how that works.


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Keeping up with the theme of our New Years 30 Day Paleo Challenge, today we will cover hydration. This will get a bit more in-depth than our simple guidelines on the challenge.

Bold statement. You’re not drinking enough water. And you’re not taking in enough electrolytes.

As humans, we need to ensure an adequate water intake. If you are eating clean, chances are you are ingesting a well balanced amount of potassium, magnesium, and calcium, although your sodium is probably too low. As athletes, this becomes even more imperative as we sweat out the good stuff and leave our bodies depleted. 

So now what? Grab some Gatorade and go? Not so fast. There is actually some science behind this. There are three main areas we should address in exercise regarding hydration:

  1. PRE- BCAAs and sodium have been shown to increase hydration/absorption of water and improve recovery. Source- Omso Nutrition
  2. DURING-We should have a good balance of glucose, sodium, potassium, B vitamins, a bit of magnesium, and a bit of calcium as an ACTIVE (aka during training) drink. Unless you’re doing crazy long intensive workouts, such as a marathon, this won’t be necessary.
  3. POST- Ideally a 2:1, glucose:protein combo, along with (surprise) potassium and sodium (about .3-.7 grams per liter of water). Source- Breaking Muscle

Watch this FANTASTIC video and this awesome video from MobilityWod on athlete hydration. Seriously, this isn’t even the tip of the iceberg.

So what on earth does all of this mean?! My take away- DRINK WATER. And it might not hurt to add a supplement of BCAAs before and a good quality protein/carb recovery after, making sure both have sodium and potassium to replenish electrolytes. 


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In honor of our now extinct Rest Day Wednesday (aka there is now a 6pm class available every Wednesday), today’s post will be dedicated to SLEEP. As one of the four factors in our New Years 30 Day Paleo Challenge, it battles one of the most important aspects of a healthy lifestyle, along with your diet. Seriously, eat well and sleep enough and the rest tends to fall into place.

How much should you be sleeping? Well, as an athlete, MORE THAN YOU ARE. If you’re not sleeping straight through the night for 7-8 hours, preferably 9 hours, than you’re leaving some of your gains on the table. Sure, in the beginning of your CrossFit career you will see consistent improvement, however without proper recovery you will :

  • Be crazy sore
  • Plateau quicker
  • Have difficulty losing body fat and/or gaining muscle

Trust me, there are many more things we can add to this list, but these are the most prevalent that we see. So, how do you make sure you get enough sleep?

  1. Finish exercising by 8pm
  2. Turn off electronics by 9pm- blue light messes with melatonin production
  3. Be in bed by 10pm- read, write, or meditate to help unwind
  4. Be asleep by 11pm- cortisol surges after 11pm and keeps you awake
    **adjust above times according to your schedule**

Two other great tips- make your room as dark as possible. Black out curtains, no alarm clock lights, cover smoke detector lights, etc. Also, if you just can’t get off your computer/phone at night, install f.lux to help reduce blue light emissions. 

The harder you train the more sleep you need. Period. Thank you and goodnight.


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Ready for more details on the New Years 30 Day Paleo Challenge? Good.

The first aspect of the Paleo Challenge is, somewhat obviously, nutrition. You CANNOT out train a bad diet. Sure, you may have low body fat and a ripped 6 pack, but does that mean you are healthy? Not at all. Diabetes, hypertension, adrenal fatigue, thyroid disease, acid-reflux, etc etc, can all affect seemingly healthy looking people, and it generally has to do with their diet.

In an oversimplified explanation, Paleo is the practice of only eating foods our earliest ancestors had access to. This definition can be taken to the extreme, but there are some key concepts to take away:

  1. Eat whole foods, and cook them yourself- NO processed foods
  2. Don’t eat grains, legumes, white sugar, or dairy- these were only added to our diets in the last 10,000 years (out of hundreds of thousands), and we aren’t designed to process them
  3. Avoid all vegetable oils, cooking only with high quality coconut oil and animal fats (butter is okay), and dressing with high quality olive oils, nut oils, and avocado

That’s it. That is literally all I want to leave you with today. We can get into the 1,879 nuances and specifics, but that makes eating a chore and stressful, which can be just as detrimental as a bad diet.

EAT LOTS: eggs, poultry, red meat, seafood, vegetables (including root vegetables)
EAT SOME: high quality fats
EAT LITTLE: fruits, nuts, and seeds
If it doesn’t fall into the above category, DON’T EAT IT.


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(Read this post and then scroll down for today’s workout.)

Hi Kids. Are you ready to tackle 2014?! You’ve already made it into the gym (good for you), but there are innate truths in life. You can’t out train a bad diet. Seriously, if nothing else, fix your diet. It’s not as hard as you think. Eat real food. Not so hard, right?

We will be hosting a New Years 30 Day Paleo Challenge at the gym from January 13-February 4, 2014. There is a $10 buy in and the pot will be split between two awards- Best Journal and Best Body Metrics Improvement. Awards will be given at the Potluck Dinner on February 15th (details TBA).

So what is Paleo, you ask? Come out to the gym on January 11th for a Paleo Starter Course at 11am (bonus, come early for class at 9am or 10am!). Ian and Bonnie will talk about the basics of Paleo and what we expect for the challenge. Message us if you can’t make it!

There are several key ideas behind why we do a 30 Day Challenge.

  1. Form new habits– I hate using the term “diet” because we often relate it with being short term, radical, and unsustainable. However, the technical definition of a diet, as defined in the dictionary, is “the kinds of food that a person, animal, or community habitually eats”. Make it your habit.
  2. Reinforce the new habit by feeling better– it typically take 2-3 weeks to really start reaping the benefits of clean eating if you’ve been eating a Standard American Diet (SAD). I won’t lie, the first few weeks are hard. However by the end of 30 days you will notice a big difference, which continue to get better as time goes on.
  3. S.M.A.R.T. goal– goals should always have 5 characteristics-
  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time driven

These characteristics set you up for success, and this challenge meets all 5.

Are you ready to make some positive changes? Thought so. PLUS you don’t have to do it alone! Bonus points 🙂

We are about living a Healthy Lifestyle at Endorphin CrossFit. Training is simply one aspect. Eating, sleeping, and stress management are far more important in day to day living.