Are you going to get injured doing CrossFit?

A common theme we hear all the time. The answer is…it depends. The likelihood of being injured doing CrossFit is not any more likely than being injured running, skiing, yoga’ing it up, or in a boot camp class. First, let’s define what we want to call an “injury” in this article: hurt, pain, impairment, disablement. In my experience what we would describe as an “injury” CrossFit comes from two places: 1) inactivity —> to activity and 2) poor coaching (pushing“READ MORE”

How Much Damage Is That Free Food At Work Doing To Your Diet?

It takes a colossal feat of willpower to pass on fresh bagels in the morning team meeting or holiday cupcakes made by a cube-mate. Most of us will crack under the pressure (and delicious scent) of free office treats at some point in the day, leaving us with a hefty side of empty calories. In fact, your average office employee eats a whopping 1,300 extra calories at work each week—mostly from free food at catered meetings, birthday celebrations, and the“READ MORE”

Fuel Your Body Like A Racecar

5 gallons of low quality 85 octane grade gasoline is the same amount of gas as 5 gallons of 98 octane race fuel that NASCAR vehicles run. Yet what’s inside each grade of fuel is what makes the difference. The same concept applies to your nutrition. If you want to get the most out of your training and to look like the well oiled, high performing machine you want to be, that means your body needs to be running on“READ MORE”

Should You Be Eating More Protein…?

Should you increase your protein intake to get strong, look lean and fit, and be healthier The short answer: YES.  You have fitness goals. These goals require a higher dietary protein intake than your average person because you want to optimize muscle protein synthesis to support your fitness goals. Recommended Daily Allowances are built from averages of average people. You require more protein than the RDA suggests because you want to look fit. Protein is the most satiating of the“READ MORE”

Cardio OR Strength which is better?

You may have noticed a great divide in the fitness world between strength and endurance athletes and their approach to training routines. Avid runners and triathletes focus on their aerobic fitness for upcoming races—often to the point of neglecting the weight room. The same holds true for any strength athletes who spend little time away from their lifting routine to focus on aerobic fitness. But the truth is if you’re looking for a new personal record on the racecourse or“READ MORE”


NO not the environmental kind…what does it mean to sustain a new habit. Definition of sustain is to continue or be prolonged for an extended period or without interruption. If you have heard me talk both in the exercise/nutrition setting OR in the workplace you know I am a stickler for sustainability. If we start it we are going to see it through and we are going to make the necessary changes that are needed to make sure we can“READ MORE”

What does CrossFit look like at KV?

Training, what does that look like at Kensington Valley? It is a team atmosphere that makes you better as an individual. It is a methodology that combines lifting weights and cardio in one session. It is a program that teaches longevity through a sustainable and healthylifestyle by using fitness and nutrition. It is a program that will challenge you to do things you never thought werepossible. It is a heart rate-based data tracked program that takes you through all three“READ MORE”

Not getting results?

Many of us invest a lot of time and money into our workout. We spend hours at the gym, invest in expensive apparel and gadgets and sometimes even hire a personal trainer.  But why is that that despite the billions of dollars going into fitness every year nearly everyone is complaining about not getting to their goals? Why is it that the person on the next spinning bike still looks substantially the same even though he/she has been diligently working out“READ MORE”

I Ate the Donut Today

This morning I ate my breakfast and ate some of my lunch for breakfast. It was that kind of a day. In the breakroom, there were two small delicious donuts that looked amazing. I almost grabbed one… a chocolate covered cake donut. It would have been delicious. For just a second I weighed my options. I could easily cut something out later and make everything equal out. But then I remembered that losing weight is challenging and it means giving“READ MORE”

Welcome to the Blog

3….2…..1…. go The blog for Kensington Valley CrossFit is live.  This will be a great platform that the coaches and community can interact while sharing all things CrossFit.  We know that our group on Facebook provides some great resources, we want this to be the placeholder for many of the great resources we share. We will be posting Workout tips for training for the week Mondays with Mike Training Tips Nutrition guidance Programs Much Much More So welcome to the“READ MORE”