NEW StrongFit Classes on Sunday’s

Starting November 12th, we will be offering 90 minute StrongFit classes every Sunday from 1:30pm-3pm at 416. These classes will be on offer for anyone to try for the next 6 weeks (drop-in fees still apply). These 90 minute classes will combine warm-up and activation exercises, breathing drills, functional bodybuilding and strongman movements to help address common movement faults and weaknesses found among CrossFitters, Olympic weightlifters and powerlifters.

This class is for anyone who wants to learn more about how to prevent injuries and increase their body’s resilience and capabilities. There is benefit in this training for those at the elite level as well as those just starting to explore their fitness and movement.

Classes will be limited to 12 spots. Reserve via wodify. Email for additional questions.

10 Steps to Building Your Inner Athlete: Make It A Lifestyle


Finally, the 10th and final step into building your inner athlete is realizing and embracing the fact that you are an athlete. As an athlete, you must live like an athlete.  And since the majority of us are athletes for life, making a lifestyle that reflects these efforts in the gym and the efforts we put into our diet will set you up not only to reach closer goals but longer term goals.

Revisit each and every one of these goals as you continue to make yourself a better, fitter, stronger, healthier version of yourself. Incorporating these things into your daily life will remind you that being an athlete doesn’t have to be playing on a team sport. It also doesn’t have to mean you’re trying to make a national level team or try and compete in any means. Being an athlete means you have something to train for and something to eat healthy for – even if that something is simply a better life.

Here it all is – the 10 Steps to Building Your Inner Athlete

10 steps towards building your inner athlete

1 – Quality over quantity (micronutrients, vitamins, minerals)

2 – Push the intensity (get in the gym and work hard)

3 – Fluid balance (water consumption balanced with electrolytes to support training)

4 – One macro at a time (making small changes)

5 – Build your support system (family, friends, mentors)

6 – Stay active (take the stairs! Don’t be a lazy athlete)

7 – Ask for help (Lean on your coaches, don’t assume or guess)

8 – Consistency vs. perfection

9 – Align your diet with your goals

10 – Make it a lifestyle (always keep working and don’t give up)


Sign up for 416Life Here!



10 Steps to Building Your Inner Athlete: Aligning Your Lifestyle With Your Goals

#8 Aligning Your Lifestyle with Your Goals


Aligning Your Lifestyle with Your Goals

Click the link above and look through a chart we’ve put together. This chart represents the various amount of dedication and trade-offs you as an athlete have to make depending on what your goals are.

As we look through the chart above, a few things are made clear. It’s clear to see that depending on what your goals are, your lifestyle can and will change. It’s also clear that regardless of what your goals are, a few things will always be a top priority.

It’s important to know and accept that goals will change regularly resulting in your day to day life to change. Clearly, not all of these lifestyles are sustainable for extra long periods of time. They all have a time and place so long as we maintain being happy and motivated to reach these goals.

As a quick exercise, sit down with yourself for a few minutes and look at your goals. Write them down and ask yourself if the type of lifestyle needed to reach them is something you can commit to. There is a cost to being lean and performing at high levels in the gym – there’s no doubt about that. There is a lesser cost to living a healthy, balanced lifestyle but also requires an amount of dedication. Are you up for the challenge of changing your lifestyle to meet your goals?

If so (hopefully the answer is YES!), having someone to hold you accountable during this time can shave off a tremendous amount of time and stress while reaching these goals. Work with a coach and:

  1. discuss and refine your goals
  2. talk about your current lifestyle and how it might be preventing you from getting to these goals
  3. make small changes and steps towards aligning your lifestyle with your goals
  4. check in with your coach once a week to make sure things are staying in line
  5. asses progress and make adjustments based on your ever-changing goals
  6. acquire the skills of measuring and tracking food, learn about eating to perform and learn about quality and quantity of different foods so that you can maintain this healthy lifestyle moving forward

Sign up for 416Life Here!

Pistol Progression Part 1

The Pistol Squat is a single legged squat completed with one leg projected in front of your body while the grounded leg controls the movement of the body down through a full range of motion squat. This movement can provide a complete snapshot into your ability to squat from a flexibility, stability and strength standpoint.   The progressions provided will help connect the dots to where you may need improvement in your squats. The pistol squat requires full ankle dorsiflexion and full hip and knee flexion. Restrictions in any of these areas will limit your ability to perform a proper pistol.


The Pistol Test – A very common test for this movement is actually performed on two legs. Start with your feet together and lower your body down through hip and ankle flexion until you reach the end of your range. A passing grade for this test is your ability to sit with your butt on your calves with both feet completely grounded and stand back up again.

If you came away from the test with a failed grade the following progressions will help you develop the capability to perform a pistol squat.

Single Leg Support – Breaking down the pistol to its roots, the single leg support will identify any strength and stability issues you may have on either leg. This movement is performed as a lunge, with the goal to move into the next lunge without any support from the trailing leg.   Start down in a lunge position push your torso and front knee forward while keeping your front heel completely grounded until all of your body weight is centered over your front leg. Once you are in this position, drive forward to stand. Ensure that your front knee passes forward inline with your foot and not inside your foot. Continue to develop this movement, If you are unable to complete it without the use of your back leg, or you are unable to keep your front heel on the ground.

Box Single Leg Support – Progressing from the single leg support, using a box to elevate the movement will challenge your strength and stability even greater. The higher the box, the greater the challenge.   The key point of performance on the box single leg support is your ability to push your torso forward to ensure the foot and leg on the box support your center of mass.

Box Pistol – This movement creates a position of high stability during the transition of a pistol. The box is in place so that you can adjust position at the bottom of the movement if you run into balance, strength or mobility roadblocks. This movement will also teach you to use your glutes and hamstrings to get up out of the bottom, therefore keeping your weight closer to your heel. As you descend to the bottom, keep your arms out in front of you to help with balance and hip flexion.

If you find balance issues or restrictions in flexing forward, add a plate to use as a counter balance.

Pistol Swing – The pistol swing is a progression that will take through the proper loading mechanics for a Pistol, by forcibly activating your glutes,  however this movement provides a little bit of a safety net by reducing the required hip flexion by keeping you up on a box.  This movement will also teach control and develop strength and stability on one leg.  If you are unable to complete this progression with just bodyweight, use a plate to counterbalance yourself to create stability at end range.


In part 2 we’ll continue to look at some more challenging progression.





Tips for Kips

Maintaining proper positioning when developing the kip and utilizing it in movements such as a kipping pull-up, toes-to-bar, bar or ring muscle-up is crucial.  The basic positions of a hollow body and arch make up the foundation of the kip.  While attached to the pull-up bar, activating your lats by pushing down on the bar to move into the hollow body position and actively pulling through into the arch position allow you to keep control of your body and generate the greatest amount of force.
In reps 1-3 the swing is completely initiated through the legs, this results in very little control of the body and lacks power.  The hips swing far past and behind the bar, and thus lack a real cadence , making it difficult to progress to a gymnastics movement.
In reps 3-5 the lats are activated by pushing into the bar which results in more control and power, however the hollow body position is lost when the knees bend in the back.
Reps 6-8 are very similar to 3-5, there is strong lat activation and control over the swing however when the legs split in the back portion of the kip it is known as a “force bleed”, where the body will be less powerful and efficient moving through that range of motion
Reps 9-11 provide a snapshot into a controlled and powerful kip.  She moves through the hollow body and arch position, while keeping her legs together and actively pushing down on the bar for the back swing and pulling through the bar to the front.  A great point of reference is her hips.  They remain directly under the pull-up bar, this shows that the shoulders are initiating and controlling the movement.
Developing these positions are part of building a foundation in gymnastics movements.  Showing complete control and awareness in the kip is necessary before progressing to movements such as kipping pull-ups, kipping toes to bar, or kipping bar or ring muscle-ups.