“Five (5) years ago, when I started working out with Crystal, I was a candidate for a total knee replacement (bone on bone), and had already met with several Orthopedic doctors. With Crystal’s guidance, modifications for my needs, and commitment to at least twice weekly personal training sessions, I am still Skiing, Hiking, Biking, Strongest I have…
“When I met Crystal she immediately pegged my knee cap issue and gave me hope. She taught me how to strengthen the correct muscles to prevent more pain, enhance my movement, and preserve my love of yoga and tennis. Thanks to Crystal (and her patience- I’m not easy), my legs are stronger and my knees…
The single leg deadlift can be done so many different ways and is one of my favorite exercises for the posterior chain, ankle stability and core stability. Muscles involved in this movement predominantly include the hamstrings, glutes, and trunk musculature. This is also great for balance and motor control through the hip complex. Pictured are…
1. You continued to strength train during pregnancy, what were your reasons? I wanted to continue doing the activities I love like mountain biking, running and backcountry skiing while pregnant. Strength training was important to keep from getting injured. As ligaments become more relaxed during pregnancy, risk of injury from overuse is even higher, so…
I can not emphasize enough the importance of strength training if you are experiencing chronic low back pain. Most people with low back pain shy away from strength training or the gym because they feel it will hurt them more. This is one of the biggest myths out there in the fitness industry in my…
Our new 45-minute Express classes at 12:15 on Mondays and Fridays have been really fun to program for. I know that most people coming to these classes are pressed for time, but are still making it a priority to fit a workout into their schedule, so I want to be sure we’re making the most…
This sport specific climbing workout is the first of the maintenance climbing classes that will be offered twice a week on Mondays and Wednesdays at 5:45pm for the next six weeks. We may decide to continue these maintenance classes if there is a want from our athletes. Many of our athletes saw big gains in grip…
Kayaker Special This week we are starting our Kayaker training. This is the first workout of a 12 session progression. The goal with this program is strengthening the core and upper body for kayakers. There are so many muscles needed in the shoulders and body in Kayaking that do not get directly strengthened through practicing their…
W.U 10 to 1 push ups, sit ups, squats 6 Rounds 4x Military Press 5x each arm kb snatch 5x PVC pass thru 8 Rounds 3x Craig Special 4x Touch Jump Touch hip flexor stretch 6 Rounds 6x each Single Leg Deadlift 3x Seated Box Jump Hamstring Stretch 2 Rounds 30x Shoulder Hand Job 30x…
WU 3 Rounds 1/2 Frenchies,10x Goblet squat + HB,3x PVC Pass Thru 1. 5 Rounds 1:30 wall/shake In 1:30 Complete 10x FDBE 20x heels to sky, approx 30 sec rest between sets. 2. 15min AMRAP 10x WTD situps,20x Step Ups,30x Jump Rope,4x Mr Spec,4x Jingle Jangles 3. 5 Min Hangboard sequence 3 pull ups 10…