A Minute with Coach Mel–A Growth Mindset and CrossFit

A Growth Mindset? Maybe that’s a term you haven’t heard before. In my other job, I work with teachers to help them find new ways to reach their learners. The Growth Mindset Theory is one of my favorite tools to use with both teachers and students. The theory, created by Carol Dweck, whom I highly […]
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August Spirit Award Winners

The Monthly Spirit Awards Each month the CrossFit Xtra Mile coaches nominate an athlete from each gym as the monthly Spirit Award Winner.  At the end of the year, members from each gym will vote for the yearly winner of the Clayton Pfeiffer Spirit Award who best represents the character and qualities of Clayton Pfeiffer, […]
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Owner’s Corner: What’s Up With Weightlifting?

Coach Devin’s Weightlifting Program kicked off on June 11th at the Fenton location with 9 participants.  The structure of the class is very different than a typical CrossFit class—much more laid back and driven by the individual athlete.  The focus is on making tiny changes that add up to big results.   With the program being […]
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June Spirit Award Winners

The Monthly Spirit Awards Each month the CrossFit Xtra Mile coaches nominate an athlete from each gym as the monthly Spirit Award Winner.  At the end of the year, members from each gym will vote for the yearly winner of the Clayton Pfeiffer Spirit Award who best represents the character and qualities of Clayton Pfeiffer, […]
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A Minute with Coach Mel–#Workingonyourfitness

#Workingonyourfitness.  What does that mean?  It means that in the gym, your fitness experience belongs to you.  You are in control of the type of experience you choose to have.  Sound weird?  Don’t believe me?  Maybe that reflects the type of CrossFitter you are. What Kind of CrossFitter are You? Have you ever taken a […]
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The Downlow on the Instant Pot

The Instant Pot.  Have you heard of it?  The other day a friend of mine asked for advice on the Instant pot on Facebook, and she got several responses about the nettie pot.   I’m not sure how you confuse the two since the nettie pot cleans out your sinuses and the Instant Pot cooks your […]
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May Spirit Award Winners

Each month the CrossFit Xtra Mile coaches nominate an athlete from each gym as the monthly Spirit Award Winner. At the end of the year, members from each gym will vote for the yearly winner of the Clayton Pfeiffer Spirit Award who best represents the character and qualities of Clayton Pfeiffer, a young Xtra Mile […]
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Cooking with Coach Danielle: Banana Protein Bread

In this installment, Coach Danielle is sharing her Banana Protein Bread recipe.  This bread is a fantastic breakfast option for those of you tired of egg whites and looking for more protein to kick off your day!   Bonus–it is also super easy to make, uses simple ingredients,  and is delicious!  You can prep this bread […]
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Skills and Drills with Coach Rachel: Scaling the Handstand Push up

Last month, Coach Rachel covered the basics of technique and progressions for mastering the handstand push up.  This month, she discusses progression and scaling options for athletes that are either uncomfortable getting inverted or are still working on the strength and/or flexibility needed to perform handstand pushups on the wall.  If you’d like to see […]
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Coach Kevin’s Korner: Making Foam Rolling Work for You

Are you friends with your foam roller? Do you rely on it for class prep and WOD recovery? It is possible that you are not using the tool in the most effective way. Don’t get me wrong, foam rolling and smashing have their benefits when used wisely in training. For you to get the most […]
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