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Five CrossFit Exercises You Can Do Outside

Spring is finally here! (We think.)

After months of being forced to work out in the cold and dark, the sun is staying in the sky a little longer and there is just a hint of warmer weather on the horizon. If you have stayed away from working out outside, we think now is the time to think about getting back to nature.

With that in mind, let’s discuss some CrossFit workouts that are ideal for spring. There is a misconception that CrossFit is done inside with heavy weights and tires that need flipping. Nothing could be further from the truth. We try to weave cardio into our workouts, and these five ideas will prove that.

Running

Yes, plain old running is a CrossFit staple. We often slip a 200m or 400m run into our WODs when the weather is nice, and we’ve found it to be a nice challenge for our athletes, especially when it comes right after a heavy leg movement.

Hill Runs

Take the running and kick it up a notch!

We have a few hills behind the box that are ideal for hill runs or bear runs. If you can find a couple of hills (they don’t have to be mountains) in your neighborhood, this is a great thing to do to break up the monotony of running.

Another way to make it more challenging is to add a medicine ball to the mix. We like to have our athletes carry a medicine ball to the wall and back. It really intensifies the cardio and makes the athletes work. This is something anyone can do if they have the tools, which is just a medicine ball and running shoes. Clothing is optional, we suppose.

Body Weight Lunges

Whenever possible, it’s a good idea to incorporate workouts that can be done using only the weight of your body. Lunges are a great example of this. Find a smooth surface and lunge your away back and forth a few times. This can be done practically anywhere and it will really work the glutes in your hips and butts.

For added intensity, find a plate and hold it above your head while you lunge. It doesn’t have to be heavy, but it should be heavy enough to make you work a little for that next lunge.

Double-unders

For the uninitiated, double-unders are like singles with a jump rope, except twice as awesome. They can take some getting used to, but the goal is to swing the jump rope under your feet twice while you jump in the air once. Since it only requires a jump rope, you can do them practically anywhere. But it’s more fun to jump rope outside, especially after a winter that felt like it would never end.

Sandbag Carries

Not many people have a spare sand bag lying around, so find something similar that you can pick up and carry on your shoulders. Then, take a cone or a stick – whatever you can find – and mark off spots you want to run to. Run to the spot and turn around and run back. Then repeat.

Do this enough times and you’ll get the blood flowing and work up a good sweat.

We’re so excited summer is right around the corner. Hopefully the weather inspires you to get out and try to become the best athlete you can be!

Interested in trying CrossFit? Sign up for a free, no-sweat intro today!

How Eating Better Makes You Feel Better


Nutrition is an individual journey. We owe it to ourselves to determine which foods and what style of eating works best for our bodies. Just like learning any new skill, nutrition takes practice.

The goal should be to develop an approach to eating that makes you feel great, maintain a healthy body, and achieve your goals. We all run into moments of weakness around food, but if your current diet makes you feel angry or sad on a daily basis it’s time for a change.

Let’s take a look at some different ways that eating better can make you feel better:

  1. Improved mental function


Our brain is the control center of the body and just like our muscles and organs it requires fuel to keep it going. In fact, some studies have shown that the brain uses up to 20% of our body’s daily energy.

Focusing on eating to improve our brains function is a great way to feel better. 
The brain loves wild fish like salmon and mackerel. That’s because these fish contain omega-3 fatty acids called EPA and DHA. DHA helps our brain send signals to our body and improves our memories. Try adding 1-2 servings of wild caught fish each week to get an optimal dose.


The foods we eat determine the way our body and mind perform. Next time you reach for that donut try to picture how your brain will run using the donut as fuel. Instead look for some fresh veggies and hummus, a handful of nuts, or a stick of turkey jerky to give your brain some jet fuel to run on.

  1. Add Muscle, Burn Fat

The battle to fit back in those jeans from college starts and ends in the kitchen. No amount of exercise can overcome an unhealthy diet. Figuring out the right foods in your diet is the key to unlocking your ideal body composition. Imagine how good it would feel to go out on your anniversary wearing the suit from your wedding rehearsal! Protein is known for building muscle but it can do more for your body than help you recover after a workout.

Set the bar at breakfast. A high protein breakfast is one of the best ways to improve body composition. Studies have shown that consuming 30g of protein at breakfast helps with satiety and improves glycemic control. This means less desire to snack on high carbohydrate or sugary snacks later in the day. One study showed that participants who ate a high protein breakfast on average consumed 441 calories fewer each day!

  1. Foods that light you up

Eating is often thought of for fueling performance, but food plays another important role as the building block of our cells. Certain foods help build healthy hair, skin, and nails.

If you’re looking for a youthful glow and to get carded until you’re 50 try these 3 superfoods:

  • Avocado. Rich in vitamins A, D , E, and many phytonutrients; avocado promote supple skin, help prevent environmental damage and prevent signs of aging.
  • Bell peppers are high in vitamin C, an essential nutrient for forming collagen which holds hair particles together.
  • Lentils contain Folate, a B vitamin needed to repair cells in your fingernails and skin.  
  1. Get Creative


Preparing meals from whole foods can be a fun and relaxing part of the day. Learn how to season dishes using herbs, spices, and complementary pairings. This eliminates “empty calories” from your diet that show up in sugary sauces and dressings.

Eating is a time for bonding and camaraderie, get together with family and friends to create a new dish. Focus on great conversation, chewing your food, and turning off the TV and electronics. By giving new meaning and tradition to your meals, eating can be a source of enjoyment beyond just the food.

Schedule your first class now

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165