RVA Owner Jake Rowell and 2014 4th Place Finisher at NAS Nationals Morgan German go through the points of performance for the log press.
A cookie isn’t an exam or your spouse.
You’re almost done Congratulations! If you’re a first time PNCer or done multiple rounds you’ve come close to the end of this iteration. There is light at the end of the tunnel. The mantle will be lifted. These chains of kale and grass-fed beef will soon break and you can again go sprinting toward loaves of hot, toasted bread. Should …
RVA Warm-Up
RVA Instructor Brandon walks through our standard warm-up and explains elements of movement preparation and selection.
Go the f*ck to sleep
“The cats nestled close to their kittens, the lambs have laid down with the sheep, you are cozy and warm in your bed, my dear, please go the f*ck to sleep.” You wanna win the PNC? Then you need to go the f*ck to sleep The average American sleeps five to six hours. Five to six hours!? We’re not going …
There is no shot at CVS for carb flu
Some people call it “the fog” others call it “low carb flu” but, no matter what it is known by, some of you may be experiencing energy decreases or outright crashes four to five weeks into the PNC. There are likely some reasons for this and a couple of tricks that may lift you from the doldrums. Weekly Ubiquitous caveat: …
What the PNC might mean for your toilet
This might be Too Much Information (henceforth referred to as TMI) but there is the distinct possibility that some of you have been experiencing stomach pains, gas, and loose stool. No one’s been talking about it. No one wants to talk about it. Until now. Ubiquitous caveat: If you’ve had the runs since the beginning of the PNC you may …
Rebels Go Ragnar 2: Portajohn Boogaloo
Last weekend myself and 11 of my craziest friends decided it would be a good idea to run 200 miles from Cumberland, MD to Old Town Alexandria. You know the joke, How do you know a crossfitter is at your party? Give them 3 minutes and they’ll tell you. The Crossfitter talking about Crossfit has become a trait so pervasive …
Meal Timing and the Performance Nutrition Challenge
Let’s add another layer of complexity and talk about food timing— A caveat is required up front: general recommendations will generally work for a general population. Without accounting for sleep quality, recovery protocols, supplementation, and stress levels it’s impossible to make a recommendation that will work for every individual. I just started regularly eating whole, nutrient dense foods If you’ve …
Macros and the Performance Nutrition Challenge
You know what to eat and where to buy it. You’ve met up with your teams, cooked your weekly meals and are ready to support each other through the next six weeks. What do you do next? Micronutrients and Macronutrients For simplicity we’ll quickly define the two main components of the food you eat: Micronutrients are essentially what we’ve all …