CrossFit West Chester

Happy 35th birthday to the one and only, Scott Talley!!! Our favorite crossfitting bodybuilder.

According to the internet culture, being more hardcore solves ALL your fitness issues. #nodaysoff #HTFU #noonecaresworkharder The above can yield short term results for sure; but long term, you will be as happy as a fish stuck in a tree. Since when did just try harder solve anythingever?... By all means you need to do the work. Put in the action. You will have days where it is hard. You will have times where you need to summon all your intrinsic motivation and slap the out of those safe limbic thoughts. BUT...Those days must be rare. If every day, you need 2 pots of coffee, 3 David Goggins' videos, and 10 minutes of 3H hardcore hustle harder self talk, you are on the fast path to implosion. Stop driving your body like a stolen car. Step back. Do intelligent work. Put in the time. Make sure your recovery program is as robust as your work output (family, career, fitness or relationship output) #balance adapted from Mike T Nelson

Happy birthday to this awesome, strong Chemist, Kristin J!!

What happens when your #gainz train comes to a halt? Knowing how to use training to get what you want will help keep you training for years. If you're after fat loss, muscle gain, injury recovery, psychological benefits, it's about the long game not the quick fix. When it comes to getting stronger we need to know we can't just keep piling on pounds to our back squat week after week endlessly.... Check out the different ways we give your strength the #greenlight with Progressive Overload (Besides Weight) to keep you getting stronger! Tempo - Slowing down or speeding up different parts of a lift will achieve different results and indirectly affect loading week to week. Rest Periods - Shorter rest periods can intensify the same load over time. Example: lifting 100lbs. for 10 reps with a 45 second rest between sets is more challenging than with a 60 second rest between sets. On the other hand, longer rest allows you to increase the load because your body will be more prepared for each set. Sets - Increasing volume by a full set or two every week or couple of weeks will show up in our progressive cycles. So you may still be working with that same size dumbbell, but you'll be challenged to perform a 4th set instead of just 3. Movement Complexity/Simplicity - With the same weight over the course of several weeks, you can increase the complexity of a lift to overload. Example: switching from 2 legs/arms to a single arm/leg version of a movement. Pre-Fatigue vs. Prioritization - Pre-Fatigue sets might be movements that purposefully tax a muscle group like the legs prior to doing heavy squats. This can be a tool to limit the total loading you can achieve for a movement. You would see this when we do strength training with legs then see a leg movement in the conditioning part of our workouts. Want to get on the gain train? Check us out! Slide us a message. We have a few options to work with us and get to the next stop on your fitness journey.

Happy birthday to CFWC’s most extra little member (possibly tied for most extra), mother of Koda the wonder dog, sharp nail having little meathead, Lexi Jacoby!!!

Happy big 5-0 to super athletic, super tall long time member, husband of Trish, father of Kidd and Diva (number 1 dogs), Justyn Tokarczyk!!!!

Happy birthday to VERY long time member, queen of sarcasm, saint of foster dogs, better half of the Pizza Squad, Michelle Fallon!!!

Happiest of birthdays to this awesome and kind superstar Teacher, Coach, all star lacrosse player, and much more, Gwen H!!

Happy birthday to long time member, Lawyer, and high level Crossfit competitor, Rob Lavoie!!!