This page is simply to recommend different things for new CrossFit members. Please let us know if you have any questions.

Most of you know that I am not a big “gear” person. I only promote a few things that really do make a difference, one of those is knee sleeves.

I want to pass along some thoughts concerning weight belts. Weight belts have been around for some time now and there are several different types. I have used a velcro and a traditional belt. You can also find powerlifting belts, these are very stiff belts and create the most pressure. The velcro is popular in the CrossFit world as it provides support and it is comfortable. The other two belts would be used during heavy lifts only, like a 1RM day.
I personally don’t use a belt that much, just when I am above 85% on some of my lifts(but not always). The way the belt works is it actually helps create intra-abdominal force or pressure. What that means is the belt is not worn as a brace on the back/lumbar, it creates pressure on the abs. So if you see the belts with some weird shape on the back/lumbar part just know that has nothing to do with how a belt works.
“Intra-muscular pressure of the erector spinae muscles increased significantly by wearing the abdominal belt during Valsalva maneuvers and during maximum isometric lifting exertions” –

I would not suggest a belt for any beginners. Learning how to stabilize your lumbar by using your abs is key and we really should not be lifting super heavy anyways. For those of you that have been at it for a bit and want to try a belt please ask me for help. Some CrossFitters love belts, some do not, it is user choice. I like to use a velcro belt occasionally, they are pretty cheap and last forever.
The traditional belt is also nice for certain days like today. We have a few belts at the gym that anyone is welcome to try.


I recently downloaded the APP myWOD. After messing around with it and transferring some of my workouts (mainly benchmarks, HERO wods, 1RMs saved in my iphone) into the APP, I have to say I think it’s well worth the $3.99 price tag.


Here is a list of daily supplements that I take:
Vitamin C 1-3 grams.
Vitamin D 1000UIs per 25lbs of bodyweight
Vitamin K2 2000mcg
Fish Oil 1-3 grams
ZMAs – Follow instructions on bottle, take before bedtime

From David Asprey – Bulletproof
Vitamin D
“Vitamin D isn’t just the most important supplement – it is possibly the most important biohack. Vitamin D acts on over 1000 different genes and serves as a substrate for sex hormones like testosterone, human growth hormone, and estrogen. It moderates immune function and inflammation. It assists in calcium metabolism and bone formation. It’s no coincidence this is one of the few vitamins humans can make on their own. Without it – we’d be dead. It’s true that you can get adequate vitamin D from sun exposure, but for non-nudist non-equatorial dwellers it’s not enough. If you’re getting adequate vitamin A, it’s almost impossible to overdose on D.

This is almost as important as vitamin D, and almost as under appreciated. Magnesium is used in over 300 enzymatic processes, including all of those involved in ATP production. It’s also vital for proper transcription of DNA and RNA.

Magnesium deficiency is a serious problem. Symptoms include heart arrhythmias, tachycardia, headaches, muscle cramps, nausea, metabolic syndrome, migraines, and pretty much everything else you don’t want. It’s also associated with cardiovascular disease diabetes, asthma, anxiety disorders, and PMS.

Almost all Americans are deficient in magnesium. The majority of people don’t meet the RDA, which is already too low. Due to soil depletion and poor farming practices, it’s almost impossible to get enough magnesium from your diet. Without a doubt – everyone should supplement with magnesium.

Vitamin K2
Unless you grew up eating only grass-fed meat and raw milk – you’re deficient in vitamin K2. Vitamin K2 is a fat soluble vitamin involved in calcium metabolism. Excess calcium is deposited in arteries, leading to calcification and decreased vascular function. This is why vitamin K2 prevents atherosclerosis and heart attacks, and strengthens bones.

Vitamin K1 is the kind of vitamin K found in leafy vegetables, and vitamin K2 is the kind found in grass-fed animal products. Humans don’t convert vitamin K1 into K2 efficiently. Ruminant animals like cows and sheep convert K1 into K2 in their stomachs. This is another reason you should eat grass-fed animals, because they can only get K1 from grass – not grains.

There are two subsets of vitamin K2: MK-4, and MK-7. MK-4 is the kind shown to produce the most benefit, but MK-7 is still important. You should consume a total of at least 2,000mcg per day of K2, at least 100mcg of which should be the MK-7 form.

Vitamin C
This is one of the safest, most effect supplements you can take. Vitamin C is needed for collagen and connective tissue formation. It’s used to manufacture glutathione, the most powerful antioxidant in the body. Vitamin C can enhance immune function and help quench free radical damage. Studies have shown you can take up to 120 grams of vitamin C a day with no side effects (besides loose stool).

It’s hard to get enough vitamin C from food, which is why 30 percent of the population is deficient.

Some fruits and vegetables are high in vitamin C, but cooking and storage methods can deplete vitamin C content. Supplementation with at least 500mg per day is optimal. You should take a lot more if you are suffering from chronic infections or healing from injury.”