Google Classroom

  • Strength and Conditioning (CrossFit Maroon and White) Google Classroom Code: wqgv7cq

    Anyone can join the this Google Classroom for more information about workouts each day (WOD), training tips, nutritional advice, challenges, podcasts, book recommendations, feedback, discussions, and general things to make you a better human :) 


    The goal of this program is to create well rounded functional students that can express competence the 10 physical skills cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy through strong foundations and proper technique. Every student or athlete may have different life or sport specific goals but these goals differ by degree not kind. A deficit in any area will result in performance below a students true potential. 


    The CrossFit Journal defines fitness so that meets the rigor of science. “Increased work capacity measured over broad time and modal domains. Work capacity is the ability to perform real physical work as measured by force X distance / time (average power). Without measurable, observable, repeatable data there is no science of human performance.” If something is important it needs to be measured and tracked. Everything students do in the fitness center they will be asked to track. If you can't track something you can't improve it. Students will be asked to log their workouts using our online tracker to record their progress. This information will let them know the difference between not just feeling good but actually being better human able to perform optimally with tangible results.

    CLICK HERE FOR BEYOND THE WHITEBOARD ONLINE WORKOUT LOG Click on the blue GYM MEMBER button. To create an account you will need the following information: Affiliate name: CrossFit Maroon and White Our code: MARO07  (the capital letters MARO then the number 07 no spaces) 


    Every workout will train full body, energy systems and movements not body parts. You will use your arms and legs in all life activities, we will train the same way. Segmented training doesn’t translate to life or the playing field, we will train the way we play. Our workouts will consist of constantly varied exercises, functional movements and high intensity (HIIT). The level of intensity will vary for every student depending very strictly based on their core movement competence, their sport or season and how they are recovering from workouts. Our training sessions will always be technique first, consistency second and last increased intensity! If a student can’t air squat with correct form or they can’t jump without a valgus ankle or knee they will be required to work on their mobility, stability and certain core movements before they are aloud to use any load or increase any weight. We count rounds, reps or weights for accountability and data, NOT to move as fast as possible with poor or no regard to technique. If we record our daily workouts we don't only need to use 1 rep max lifts to see if a student is improving in any of these 10 physical skills. We can simply retest workouts, examine data and adjust programming accordingly. The core value of CrossFit is to build a strong confident base first and then introduce intensity or threshold training with that solid foundation as the focus.


    Check out Kelly Starett or Mobility WOD on YouTube.


    EIGHT hours of sleep each night. Do not underestimate the importance of this! Sleep deficiencies wreak havoc on so many systems within the body. If you want to prevent injury, perform better, and be a better human then you need to GET ENOUGH SLEEP. Don't take my word for it, ready more here:


    EAT MORE nutrient dense, real food. Food is fuel. Food is medicine. Your body is an amazing machine and will only perform efficiently if you feed it to do so. Nutrition is the foundation & will define all your athletic ability. 


    • Meat, chicken, fish, seafood, eggs, vegetables, potatoes, animal fats, olives & olive oil, avocados, coconut, and dairy. 
    • Dairy is a great for strength and weight gain. Dairy from grass fed animals  has an ideal omega 3 to omega 6 ratio for anti-inflammatory benefits. Milk from grass fed cows is best. Drink lactose free milk if it bothers your stomach. 
    • Occasionally eat fermented dairy like cheese and yogurt.
    • Ghee is clarified butter which means the milk solids are removed. This is good for lactose intolerant. 
    • East small servings of nuts, seeds, and fruit.  

    Your focus should be on building healthy habits not restrictions. If you want to be better & perform better EAT MORE not less. Eat more of what will support your goals. Change your mindset and focus on what you can GAIN, not on what you “lose”. Be so consumed with ADDING MORE protein, vegetables, healthy fats, water and fruit. Your body will thank you.