In this episode we explore the often-misunderstood AbMat. While many believe it's simply for cushioning the lower back during sit-ups, we reveal its primary purpose: enabling the abdominal muscles to work dynamically through a greater range of motion. By filling the gap in the lower back, the AbMat allows the abs to actively create movement, unlike the more isometric role they often play in functional exercises. We delve into a practical drill to illustrate this difference and discuss the benefits of using an AbMat, including more effective abdominal engagement and potential lower back pain reduction. We also clarify when the strict "butterfly" foot position is most beneficial and when modifications are acceptable, particularly during high-intensity workouts. Ultimately, we position the AbMat sit-up as a valuable exercise that complements other core movements, contributing to a well-rounded and functional trunk training program.

CrossFit is about showing up and working hard. This episode cuts through the noise of the fitness vs. athleticism debate. We explore CrossFit's core principles and the real difference between general fitness and sport-specific skill, offering a straightforward perspective on the matter.

What's the real reason behind the competitions you see at your CrossFit affiliate? Is it all about finding the next Games contender? This episode uncovers a surprising truth: for most boxes, competition is a powerful tool for building a stronger, more supportive community. Join us as we explore how friendly challenges, shared experiences, and even the occasional beer-fueled throwdown can forge deeper connections among members and create a gym culture that prioritizes camaraderie over cutthroat rivalry.

Ready to level up your CrossFit game? This episode dives deep into the world of accessory work, the often-overlooked exercises that can be a game-changer for smashing through plateaus. Join us as we dissect common CrossFit sticking points – from stubborn lockouts in presses to those elusive toes-to-bars – and explore specific, targeted accessory movements you can easily weave into your routine. Learn how to fine-tune your fitness, build strength where you need it most, and become a more well-rounded, resilient athlete. It's time to make those small adjustments that lead to massive gains!

We dive deep into the power of accessory work and how it can strategically enhance your fitness journey. Learn why simply crushing WODs might not be enough and how targeted exercises can fill the gaps, address imbalances, and boost your performance. We'll explore key accessory areas like core, posterior chain, and often-neglected horizontal pulling, drawing on insights about smart training and avoiding common pitfalls like overtraining and low-quality effort. Discover how private training at CrossFit Fargo can personalize your accessory work, ensuring every rep counts and complements your main workouts. Whether you're a seasoned athlete or just starting out, "Beyond the WOD" will empower you to move better, feel stronger, and unlock your full potential. Tune in to level up your training and build a more resilient you!

Ever wondered why those benchmark WODs like Karen(high volume rep workouts) or Angie leave you SORE for days? Join us on this QUCIKcast as we dive deep into the science of muscle soreness and Delayed Onset Muscle Soreness (DOMS). We break down why you get sore, debunk common myths about recovery, and offer practical tips to manage that post-workout burn. Learn how eccentric movements cause muscle micro-tears, why soreness is a sign of progress, and how to adjust your training to minimize discomfort. Whether you're a CrossFit newbie or a seasoned athlete, this episode will help you understand and embrace the soreness that comes with pushing your limits. Tune in to learn how to recover smarter and keep progressing!

In this episode, we cut through the noise and get back to the fundamentals. In a world of constant distractions and endless new "shiny objects," it's easy to lose sight of what truly matters. We delve into the importance of mastering the basics, finding joy in the process, and building a strong, supportive community.

Join us as we discuss why focusing on simplicity – get strong, move well, be part of a community – is the key to lasting success and fulfillment. We explore the critical role of providing genuine, truthful support, even when it’s tough, and why chasing quick fixes ultimately leads to disappointment. Learn how to cultivate a culture of commitment, embrace discomfort, and rediscover the life-changing power of community. Whether you're a fitness enthusiast, a business owner, or simply someone seeking a more meaningful approach to life, this episode will inspire you to simplify, connect, and thrive.

We all have those nagging excuses: "No time," "Too expensive," "Not in shape." But at CrossFit Fargo, we're here to help you break through those barriers and invest in your best self.

In our latest podcast, "Beyond Excuses," we tackled these common roadblocks. Here's the gist:

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• Money Myths: That daily coffee or takeout adds up. Investing in your health prevents future costs like medical bills.
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• "Not in Shape" is a Starting Point: Everyone starts somewhere. Our coaches scale workouts for all levels.
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• Time is a Choice: We all waste time. Even 30 minutes of exercise boosts energy and focus.
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• Safety First: CrossFit is scalable. Our coaches prioritize proper form.
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• Community, Not Competition: We're a supportive family, focused on personal progress.
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• Process Over Perfection: Focus on consistency and effort; results follow.
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• Lifestyle, Not a Fad: We build sustainable habits for long-term well-being.
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CrossFit Fargo is more than a gym; it's a community. Ditch the excuses and join us. You're worth the investment!

Ready to throw down and celebrate a new PR? That's awesome! But at CrossFit Fargo, we believe in earning that victory lap. This week, we're diving deep into the concept of "earning the right to party." It's not just about showing up; it's about building a solid foundation, mastering the fundamentals, and respecting the process.

Join us as we discuss:

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• The Pyramid of Fitness: Why you can't build a skyscraper on sand. We'll break down the importance of foundational movements like squats, presses, and pulls, and how they directly impact your ability to tackle more complex skills like snatches and clean & jerks.
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• Skill Progression is Non-Negotiable: We'll explore how rushing the process leads to plateaus, injuries, and ultimately, a less fulfilling fitness journey. From perfecting your air squat to mastering the overhead squat, we'll emphasize the value of incremental progress.
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• Strength Before Speed: Why building a strong base is crucial for explosive power. We'll talk about how a solid back squat translates to a more powerful clean, and why you need to earn the strength before you chase the speed.
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• The CrossFit Fargo Philosophy: We'll share our commitment to teaching proper technique and fostering a culture of patience and perseverance. We're here to help you build a sustainable fitness journey, not just chase fleeting results.
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• Celebrating the Process: It's not just about the big wins. We'll highlight the importance of recognizing and celebrating the small victories along the way. Every rep, every set, every step forward is a reason to celebrate.
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Whether you're a seasoned athlete or just starting your fitness journey, this episode will remind you that true progress comes from dedication, consistency, and a willingness to put in the work. So, tune in, learn how to "earn the right to party," and get ready to celebrate your hard-earned achievements with the CrossFit Fargo community!

Ever wonder how some athletes seem to generate effortless power in their CrossFit workouts? A big part of it comes down to a fundamental principle called Core-to-Extremity. It's not just about lifting heavier; it's about moving better. And moving better means safer, more efficient, and ultimately, more powerful workouts.

Think of your body as a powerhouse. Core-to-Extremity is all about how you ignite that power. It's like a wave starting in your core and radiating outwards. First, you engage your core – those deep muscles in your abs and lower back. They're the "high force-low velocity" movers, providing a strong foundation. Then, the power flows to your glutes, hamstrings, quads, and shoulders – the "moderate force-moderate velocity" movers – before finally reaching your extremities: your calves, arms, and wrists (the "low force-high velocity" movers).

This principle isn't just for complex lifts like the snatch or clean. It applies to everything in CrossFit, from squats and rowing to even simple movements. Every exercise has a Core-to-Extremity demand.

So, why is this so important for you?

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• Safety First: When you engage your core properly, you protect your spine and other vulnerable areas. Think of it as building a solid foundation before you start adding weight. A strong core is your body's natural weight belt.
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• Unlock Your Potential: Core-to-Extremity is the key to maximizing your power output. When your body moves in this coordinated sequence, you generate more force, move faster, and lift heavier. It’s about optimizing your mechanics and refining your timing.
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Now, let's look at some common mistakes that can hinder your progress and increase your risk of injury:

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• Early Arm Pull: This happens in lifts like the snatch, clean, and even rowing. You bend your arms before your hips and legs are fully extended. This throws off your timing and power, and can even pull the weight away from your body. In kipping pull-ups, an early arm pull means you're not using your hips effectively. On the rower, make sure your legs are fully extended and your shoulders are behind your hips before you pull with your arms.
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• Early Press: In movements like the push press, jerk, and thruster, the early press happens when you start pressing the bar off your shoulders before your legs and hips are fully extended. It's a subtle but important difference. Watch for your elbows moving upwards faster than your hips.
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• Improper Squat Initiation: In a proper squat, your hips should move back and down simultaneously, with your knees bending in sync. A common mistake is pushing your knees forward as you descend. This puts unnecessary stress on your knees and doesn’t engage your core and posterior chain correctly.
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• Heels Elevate Early: In lifts like the clean, push press, and snatch, keep your entire foot on the ground until your hips and knees are fully extended. Lifting your heels early means you're losing power from your glutes, hamstrings, and quads.
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Mastering Core-to-Extremity is essential for every CrossFitter. By understanding this principle and avoiding these common faults, you'll not only improve your performance but also significantly reduce your risk of injury. So, next time you're in the gym, focus on that core engagement, feel the power radiating outwards, and unleash your inner athlete!