Come get in shape using the functional methods of CrossFit with Coach Melissa Shea!

Click here to register now under the Bootcamp Tab!

Courtesy of the CrossFit Journal

MWF sessions begin February 1st and TuTh sessions begin on the 2nd. Click here to register now!

Check out this video explaining “Density Training” (Jim Stoppani, PhD, Senior Science Editor for Muscle & Fitness Magazine). I believe Peggy has been using this method with Kyle during their privates with success. If you watch the video you’ll see you can scale this to your goal and apply the same progression if you are currently using any kind of band. Once you finish the progression in one band, you can do it for another cycle in a skinnier band (less assistance). Remember, these are DEAD HANG pull-ups. No kipping. No bouncing in the band!

Here’s the thing about pull-ups (among other things). They are challenging for a lot of people. Many clients come into the gym and don’t have a single pull-up. That’s fine. No problem. The problem is a lack of strength in that pulling movement. (Body composition also plays a huge role in the level of difficulty that pull-ups pose, but that’s another post.)

The key is consistent forced strength progression each week over time. There are less complicated ways to do it than the method shown in the video (the video ain’t rocket science though, right Erlinda!?), but most people just need something laid out for them. And Density Training does just that. What’s important is that you are doing those work sets each week, 2-3x week and forcing progress. These are work sets done separate from the WOD, preferably when you are fresh. It’s like everything else in life, the clients I see get pull-ups are the ones who want them bad enough to put in the regular, consistent work. If you are content to do jumping pull-ups forever or stay in the band you won’t get them.

Pull-Ups are a rudimentary form of gymnastics. They are a primal, fundamental movement. If you wanna be fit, you need to be able to pull your body weight up and over something.

If you need help understanding the method in the video or want a simpler program, just get with Kyle or myself and we’ll get you going. So let’s get after it!

A big congratulations to Kriss and Amy on finishing December’s Boot Camp and the final workout. Great job ladies, it has been a pleasure having you in class. Onward!

Jenny and Alyson, we missed you guys!

Hey all,

In addition to offering private nutrition/lifestyle appts beginning in January, we have added a nutrition resource page. Check it out here. More content to follow, this should get you started. Hope this helps!

Due to the weather last week, we’ll hold class this coming Tuesday and Thursday to finish up December’s camp. That’s the 27th and the 29th. See you guys there!

Kriss and Jenny learning how nasty a 500M row can be!

Nice work last night ladies!

All Fearless Boot Camp Clients, Past and Current, are invited:

Tomorrow night at 6PM at the Columbine Lounge (Ken Caryl and Pierce) for the Annual CFL, FX and Performance MMA Holiday Party. Free food and drinks all night! Kid friendly!