News & Events

I don’t have time to eat before I go to work…..

Lucky for you I have 3 awesome breakfast ideas that can help you eat on the go and eat healthy !!! No need to skip breakfast anymore and be ready to be filled up with these easy and tasty breakfast items!

Quick Oats with Peanut Butter, berries and Protein !

-With breakfast being the “break” of you fasting all night, sometime getting in the habit of eating is difficult. Once you start to eat on the regular your body will start to cue you that your now hungry at that time!!! Then your body will start to speed up your metabolism and get your body revving for all day energy !

**Quick Oats with Nut Butter, berries and Protein !**

-1/2 cup oats for women and 1 cup for men
-double the amount of water
-add berries like strawberries, blue berries, raspberries, etc
-microwave for about 2 minutes. Be sure to check it and stir if starting to rise!!!
-add in 1 scoop of protein powder of your choice
-add 1 teaspoon nut butter or 8 whole nuts of your choice

~~ time saving tip: you an make overnight oats by using almond milk in place of the water the night before. Mix everything together and place in the fridge overnight. The oats will soak up the milk and it will be a cold oatmeal dish or you can heat it up !!!

** Egg whites with avocado and salsa! **

-Make 3-5 egg whites scrambled with spinach
-cut and use 1/2 avocado
-top with salsa
-enjoy a side of ezikel bread

~~time saving tip: Make the eggs the night before so all you need to do is pop it in the microwave !!!

** Make it a Wrap! **

-Use one large whole wheat wrap or corn tortilla shell
-spread 1/2 an avocado in the wrap
-use spinach or other veggies of choice
-place ground turkey, sausage, or make an egg mix with meat and place into the wrap
-use salsa or cherry tomatoes
-ROLL and GO

No excuses to find healthy on the go options that will start that metabolism for the day and keep your body fueled and ready to tackle on new workouts !

The newest addition to the Reebok Nano family has been introduced: the Reebok Nano 5.0! This new design is the lightest, most durable, and innovative shoe in the Nano line. The Nano’s upper mesh is infused with durable Kevlar for elite-level abrasion protection. Plus, the entire mid sole shape has been re-engineered to fit more precisely and support your foot better during heavy lifts.

The New Features of this shoe are IMPRESSIVE when compared to other brands!

• Kevlar mesh  makes the shoe lightweight ad breathable enabling  airflow
• CMEVA (compression molded ethyl vinyl acetate) for better cushion and an anatomical heal and foot-bed for a secure fit it creates better traction when moving.
• The sole is made with a RopePro carbon rubber to withstand any elements
• This shoe also has a 3MM heel drop platform for improved stability throughout any elements of training

The shoe is available to create as a custom shoes with your favorite colors as well as the standard colors of pink, blue, yellow, and purple !!!

This shoe will take your lifting and WOD performance to a new level !! Be sure to get your orders in fast because they drop today!!!

Video Trailer

https://www.youtube.com/watch?v=cX7YLlSxeUU

Learning how to do double unders at first glance are super scary. They can be very frustrating for a beginner, intermediate and even an advanced athlete. They take coordination and agility along with some cardiovascular endurance. Doing one double under at a time in the beginning feels like a success! Now you need to learn how to string them together to create efficiency in a workout. For some, picking up this technique can take a few weeks and for others it takes time to practice the movement to become efficient.

For all of us STILL trying to master the double unders, here are 5 tips !

Use your wrists – One of the most important things to focus on when performing double unders, is to use your wrists and not your arms. Using your whole arms to rotate the rope will just waste energy and create an inconsistent rotation. The best form is achieved when your elbows are tucked in and your wrists are doing all the rotating.

Get a good rope – A good rope can make a world of difference. A great way to improve your double unders is to buy and invest in one that you like and use it as often as you can. That means taking it with you to your local box, and using it when you train outdoors to get used to it. You should find that after a few weeks you will become more confident and your form will improve rapidly.

Find the right rope length – The best length for jump ropes will vary depending on the person. Some people like their ropes longer, others shorter. A good place to start is to have both hand grips at chest height while standing on the rope with one foot.

Keep your body straight – Many beginners tend to bend their knees when they jump, hoping to make more room for the rope to pass through. All this will do is waste energy and make you fatigue faster. Keeping your body as straight as possible is the best way to preserve energy and maintain good form.

Be patient – Results will come with time and practice, but don’t expect to become an expert overnight. You must remember to be patient and progress forward one step at a time.

Some helpful cues to remember !

• Hands in front of torso
• Hands rotate from wrist
• Good up and down bounce
• Jump when rope is about to hit the ground
• Practice linked singles, alternating single and double unders, and then linked double unders
• Practice plyometric bounce with feet to develop the footwork/ jumping technique necessary for a double under

Also keep this in mind when purchasing your rope!

The Rope – Length

The most crucial aspect when picking a jump rope is to size it properly. Rx Jump ropes have created a fairly extensive guide to size your rope to fit you, which I highly recommend. It is particularly important to not just size your rope statically, which is the static size is what “should” suit you with shoes on. Nothing is ideal, and as close to perfect as we may get, our mechanics will always have flaws. Use the guidelines as just that, guidelines, but ultimately try the rope length out to see what suits your style of jumping.

So now that we have tips, cues and advice on how to size your rope, let’s get to practicing those double unders and string them together with ease!

Reference:

5 Ways to Master Double Unders

http://www.tabatatimes.com/double-unders/

http://breakingmuscle.com/crossfit/in-pursuit-of-the-elusive-double-unders