1. What do you get at CrossFit?

    By: Mike Collette   CrossFit is defined by its Community. Like minded people that enjoy the mental anguish in which the WOD can bring but can laugh about those struggles and cheer for their gains. So when you make the decision to join a local box, the membership fees are a lot greater than most health clubs, $150-$300 a month compared to a $10-$60 month to month yearly contract. So, what do y…Read More

  2. New Year Eating: Throw out the sugar!!!

    As the new year approaches and 2012 comes to an end, we always seem to typically end the year off not as well as we start! Its weird. Oh wait, no its not! I can speak as a CrossFit Owner and Coach, our awesome members gave me so many sweets from peanut butter M&M's, cookies, candy and all things that will decay the crap out of your teeth. It becomes habitual and its a pretty common across th…Read More

  3. Squat: “Ain’t nuttin to it but to do it”… or is it?

    By: Mike Collette When you talk about movement efficiency, the first thing that comes to mind is basic human movement. These are movements that are replicated in everyday life. This is a very simple yet complex beast when it comes to fitness. You see, everyday you sit down and stand up from the couch, chair at work, in and out of your car etc and its no big deal. Now, you get into the gym and all …Read More

  4. CrossFit Stats and The Purpose of Community

    If you haven't heard, as of Monday 11/12/12 CrossFit Inc has hit 5,000 affiliates worldwide. Yes WORLDWIDE. In a 2011 video on CrossFit.com, Greg Glassman explains about the international growth of CrossFit and how "40% of the revenue is from outside of the U.S". This shows great growth from outside the U.S while maintaining the strongest market within the U.S. In 2009, there were roughly 1,500 Cr…Read More

  5. Dispelling the Common CrossFit Myths

    My favorite conversation to have with people who are interested in CrossFit or have questions is answering and blowing through some of the common myths associated with CrossFit's training program. If you are unfamiliar with CrossFit, CrossFit is combination  of various functional movements that are constantly  varied and executed at high intensities. With that said, intensity is relative to each…Read More

  6. Top 10 Reasons why CrossFit is for Everyone!

    Here is a list that CrossFit Prototype has created to show everyone why CrossFit as a training program is indeed for any and everyone!   1.) It makes Fitness Fun When was the last time the average person got excited about exercising? Yes, for some people exercising is general is a great stress reliever and makes you feel good. Maybe you love to workout. But on average, most Americans are gett…Read More

  7. Why CrossFit? Whats the big deal?

      WHY CROSSFIT? In any Strength and Conditioning Program there is a goal. That goal is typically directed towards one sport or multiple events depending upon the sport (triathlon,  decathlon etc). Yet, defining what the need is tends to be an issue for some Strength Coaches. More than likely, you (yes I'm talking to you!) were a former athlete or has competed in something sometime in your li…Read More

  8. CrossFit Lingo; “What does that mean??”

    These are some basic CrossFit Acronyms and terms we frequently and possibly infrequently use. This is a good source to refer back to if you are uncertain of something we post on the CFP (CrossFit Prototype :) ) blog or website. For instruction or videos on these movements or terms, go to CrossFit.com, if you are not a member of the journal please subscribe, its worth it! AMRAP: As Many Reps (some…Read More

  9. What are the 10 General Physical Skills?

      There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills. The 10 General Physical Skills Cardiovascular/respirato…Read More

  10. What should you look for in a CrossFit box?

    What do you look for in a CrossFit Box? By: Michael Collette B.S CES C-PT Co-Owner CrossFit Prototype Many people that come into CrossFit boxes and are interested in joining the community have questions about differences between your CrossFit and others.   As CrossFitters and box owners, you know that the message, methodologies and culture of CrossFit is very similar if not identical across the b…Read More