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Nutrition 101: start with the basics

Nutrition 101 start with the basics Let’s talk about the FIRST thing most people should focus on in their diet. It’s not whether or not you are getting enough magnesium, it’s not what type of protein supplement you’re using, it’s not the next amazing diet plan that will burn fat as you sleep. It starts much more basic for 99% of the population. The first thing most people should focus on is food quality! I think focusing on this one thing could make the biggest difference in people’s health. You have to know what the quality of your food is

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Fueling for a CrossFit Competition

Fueling for a CrossFit Competition I was surprised when I tried to research this topic that there isn’t much information specifically related to fueling for a CrossFit competition.  As you all know a CrossFit competition is at least one unique day but maybe even two unique days of stress on your body. I want to try and answer some common questions I get about competing with these 5 tips for what to do the week of a CrossFit competition and the day of your competition. -This is not an endurance event so there is no benefit to carb loading. There

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Why a Deload in CrossFit Can Make You Stronger?

Why a Deload In CrossFit Can Make You Stronger? First let's define what it means to deload? To oversimplify it, a deload is a short planned period of recovery. You lift slightly lighter, maybe workout a little less, and generally just take it easy. A typical deload will last a week because it just fits well in a macro cycle throughout the year. To an outsider, deloads seem like a waste of time, or an excuse to sit on your butt for a week.   What if a deload week is just what your body needs to heal and break

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Fundraiser for Liliana Canales

Join us at CrossFit HellBox for a family friendly WOD to help raise money for a Rio Rancho High School teen who has been diagnosed with Leukemia. A minimum $5 donation gets you entered into a raffle for prizes. If you can’t make it to the fundraiser event at CrossFit HellBox and you would still like to donate money or a product/service to our silent auction, please call Farrah at 505-459-9708. You can also donate directly at www.giveforward.com and search DoItForLili or click the link below. [su_button url="https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.giveforward.com%2Ffundraiser%2Frtzf%3Futm_source%3Dfacebook%26utm_medium%3Dfb_share%26utm_campaign%3Dphp_fundraiser_main-fraggles%26og_action%3Dhug%26ref%3Dshare-fraggles%26t%3D3&h=ATMbDKSNKcZlEq_w3Uxl6L9Yw0bjPOElQtrYeNBEiMTWyMgBYtP5W1UKHIbDaJEUhtP69DJlUYNwZfMvOdVHzy3DV-4fFGnLSk-sKfY-QSoUBR53j6-qkcQSIpXP2D6ayDbnT0Ls&s=1" target="blank" background="#FF4500" color="#ffffff" size="4" center="yes" icon="icon: gift"]DONATE NOW[/su_button] Date: April 22 Time:

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1st Pull Up Program

1st Pull Up Program [su_youtube url="https://youtu.be/-phc87Iv1sU" width="300" height="200"] This program is designed to compliment our current strength programming and shouldn't take more than 15 minutes, 3 days a week. If you have been using a band to do pull ups or jumping to do pull ups than this is the program for you. The goal of the program is to get your shoulders strong enough to perform a strict dead hang pull up...or 2 or 3. Shoulder strength is not all about your muscles ability to exert force.  Shoulder strength is about your connective tissue (ligaments, tendons, fascia) being able

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“Fix Your Ankles”

"Fix Your Ankles" [su_youtube url="https://youtu.be/d-Ktc-yWVho" width="300" height="200"] This is an assistance program to be added to your pre or post workout routine to help with ankle mobility, stability, and function.   Whether fitness, weightlifting, CrossFit, obstacle racing, MMA or life is your sport, you need a good base of support at your foot and ankle.  This program can be tweaked and adjusted for continuous use but it just depends on what is your biggest limitation.  The thought of pre-hab/rehab type exercises for your ankles should not just apply to those with an injury, if you move well and are pain free than

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Why the OPEN 2017?

  Before I tell you why I love to hate the CrossFit Open let's first discuss why the Open was created and what step it is in the process of the CrossFit season. The Open is the first step in determining the fittest on earth and it leads to finding the 20 athletes that will go to Regionals. The top 5 athletes from each of the Regionals goes to the CrossFit Games. The best part is this first step is for everyone, and that’s what we love about it. It’s a chance to compete. It may only be for five

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“Fix Your Shoulders”

Fix Your Shoulders This program is designed to assist with your normal strength programming by stabilizing your scapulas and putting your shoulders in the optimal position to receive weight overhead and support your body in a handstand.  With a combination of mobilizations for the Thoracic spine, stabilization exercises for the scapulas, and rotator cuff strengthening to help build strong, mobile, and durable shoulders. These exercises are to be performed on your own before the coach warms up the class or in your cool down but consistency is the key.  Whether you have shoulder pain now or you are trying to

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“Fix Your Hips”

"FIX YOUR HIPS" Now to focus on the other ball and socket joint, the hips.  We have all heard coaches say, “drive your knees out” when we squat. Well that phrase can be simplified even more by thinking “active hips” which was coined by Mark Rippetoe in the CrossFit Journal in 2008. Just like the cue of active shoulders when we do overhead squats, snatch, Jerks, etc.. we have to keep our hips active in order to prevent a lumbar collapse (rounding the back) or the knee collapse which puts a tremendous sheer force on the medial side of the knees.

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Move Well, Live Well

Whether I'm evaluating someone at work or watching them move in the gym, my thoughts are always on mechanical efficiency and the basic principles governing movement. There are a few rules that guide these basic principles and I would like to share my thoughts on how these rules apply in everyday life. My first rule of efficiency is mechanical load, the first joint that moves gets the greatest amount of load distributed through it. Let's use the most basic and common movement, the squat. Have you ever heard me say "the hips go back first when we squat," well that's because

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