Knowledge Bombs

The “WHY” Behind our New Lifting Cycle

Written by Coach D As if squatting wasn’t hard enough, we are about to make you squat SLOWLY, and HOLD the bottom position! Why would we do such a mid-evil, torturous thing?! Because it helps make us stronger, and we know you are all about those GAINZZ. If you haven’t already been introduced to eccentric…

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Commit to YOU

Written by Coach Cory Integrity is doing what you say you are going to do, when you say you are going to do it. Do you have integrity?  I think most people do, but who for? How many of us have said “the diet starts Monday,” or “2012 is going to be my year” ?…

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Why You Should Compete

Written by Kenz The CrossFit Games Season of competition is upon us.  The worldwide “Open” begins on February 25th.  When most of our gym members hear this, they think that competing in the Open applies to our “competitive” group of athletes but not to them.  But in my opinion, they couldn’t be more wrong.  I…

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When Are We Going to do Abs?

By: Cory House We get asked about “doing Abs” at least once a month.  And although we may not be doing society’s idea of “abs” (aka thousands of crunches), every movement we do starts with your midline.  You should be engaging your muscles that support your mid-line (core, abs, etc…) before you start to move,…

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Habits

Written by Coach Tara As Christmas tree lights are stored away in boxes, pine needles are swept up and the last of Aunt Sally’s pecan pie is consumed, we find ourselves resolving for a New Year. The first week of the year is long gone and many of us have been feeling the gluttony, hang-over…

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January 2016, Athlete of the Month: Inga Cox

Congrats to Inga Cox for being our FIRST Athlete of the Month for 2016. Inga is committed to the program, makes no excuses, and has an amazing work ethic.  She also has a TON of fun in the gym, and is always smiling, or dancing through workouts.  We love her positive energy, hard-working attitude, and…

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So Many Announcements!

We are once again running our annual Julia Jacobsen Coat Drive.  We are collecting gently used Winter Clothing at the gym through the new year.  We will get your clothing into the hands of people who could use a little warmth this winter. https://www.defiancegym.com/articles/second-annual-winter-coat-drive/ ______________________________________________________ Also in the spirit of giving, we have partnered with…

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Big muscles lift light weights, powerful minds lift heavy weights.

By: Cory House If you want get strong you need to move well in the gym and have control over your mind.  The mind is a very powerful tool.  A confident person can do amazing things.  Self-doubt will stagnate progress.  Believe in yourself and keep a positive mindset. You are bound to think about your…

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Pre-Tox Food Challenge Winners!!!!

Congrats to everyone who participated in our Fall Pre-Tox Food Challenge.  And now the moment you’ve all been waiting for… THE WINNERS!!! GRAND PRIZE Winning Team Janice Morgan Annette Chiappe Winning $300, $150 each RUNNER UP Team Audrey Burgio Amanda Soucie Winning $150, $75 each Third Place Kari Crowley (Winning a kick-ass Avalon Salon hair care package, valued…

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Commitment

Written by Coach Tara “Commitment is an act, not a word.” Jean-Paul Sartre Last week you were reminded the importance of remembering your, “Why.” It seems us coaches have been on the same wavelength lately. This article piggybacks on the concepts of finding your drive and allowing it to create discipline and commitment. COM-MIT-MENT/ke’mitment/ noun:…

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