Turkish Get Up

When practicing, even bodyweight is a great place to start. Also, I suggest focusing on one position at a time and hold for sets of 10 sec up to 60 sec each side, trying to maintain the tension and positioning as you breathe shallow. Have fun! The Turkish Get-Up is one of the most challenging… Read more »

How to Avoid and Break Through a Plateau

The meaning plateau comes from its shape. On a graph, if something is shown to grow quickly and then stay the same for an extended amount of time, it looks like the shape of a plateau. So to use the term plateau simply means to stop growing or improving in something.  A couple of reasons… Read more »

It’s All in the Feet!!

A few weeks ago, I saw Coach Ryan squatting barefoot and I thought to myself, old dog, new trick?  Let’s see wha all the fuss is?  So, I asked both he and Quinn, should I try it? Both stated yes and gave me reasons why but I decided I should do a little more research… Read more »

Do we really need recovery?

Well let me tell you the answer is YES! In 2015 not too long after I started CrossFit, I was on a fitness high. I would do two a day workouts, fitting one in at 5:30am and then again at 4:30pm. I would run and bike on the weekends. I ran 9 Spartan races (three… Read more »

Post Murph Mobility

Every memorial day weekend at CrossFit Bear we spend time honoring Lieutenant Michael P Murphy (SEAL), who was killed in Afghanistan June 28th, 2005. He was awarded the Congressional Medal of Honor for his sacrifice. See link for a more detailed account of his bravery & sacrifice: MURPH 1 mile Run 100 Pull-ups 200… Read more »

How to be successful in Crossfit

 Regardless if you have been doing Crossfit for 10 years, 10 months, 10 days, or even if you are in the process of joining, I want to share a couple pieces of advice that I have come to terms with over the years. 1) Always, always, always leave your ego at the door. It doesn’t… Read more »

Taking Care of Your Body

Just a quick reminder. I figured since I’ve heard this message a thousand times I might as well relay the message. Playing sports in college, we all heard; after practice and games to “take care of your body”. Seeing how we all only get one, we all should take the extra step and care for… Read more »

The Power Snatch

Key points for tomorrow- 1.When it comes to power snatching speed is your friend. So is the hook grip! 2.You want to extend your hips rapidly going into a big shrug and aggressively pulling yourself under the barbell into a quarter squat position. 3. The more explosive up and quick under you can be tomorrow… Read more »

Mother’s Day!

It’s Mother’s Day and at CrossFit Bear we have some amazing Mama Bears in the FitFam that it makes it a really exciting day to celebrate! Something we really believe in at CrossFit Bear is setting a positive example for our kids through health and wellness. Our fit mamas do this every single day by… Read more »