WORKOUT OF THE DAY

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May 19, 2020

With the pandemic going on, everyone’s daily life has been altered. For many of us, those changes include our training routines. Whether it be fewer training days a week, changes to how we train (i.e. less weights and more bodyweight work), or just bringing less intensity to our WODs, we must all accept ourselves for where we are at in our fitness. Just like all of you, I eagerly await the day we can all be back at Stealth, training side-by-side and pushing each other to be our best. But just like we don’t want to start a long workout with an all-out sprint, we must be careful not to jump back into our regular training routine with too much intensity. So how do we handle the return to normal...

May 19, 2020

It’s 8pm Saturday night, Anthony pulls a book from his bookshelf and places it on my lap. He says, “Dada, oooops”, I glance down at this seemingly, meaningless book on my lap. It is small in size, with a faded yellow cover, and thick cardboard pages. The title is “Beautiful Ooops”. It’s a book filled with pages of mistakes that are suddenly and creatively turned into something meaningful. For example, there’s a paint spill - becoming the shape of a goofy animal, and an accidental tear in the paper - turning into the roaring mouth of an alligator. The point is, you can either let those “accidental oops” ruin you, or you can use it to find an opportunity to create something beautiful and make...

May 19, 2020

Slowing down the COVID19 pandemic by staying home for an unprecedented amount of time has been emotionally challenging. It has also proven to be physically challenging, especially for those of us in a fitness community that like to spend every day at the gym moving heavy weight, slamming barbells, and chasing those sexy PR stars. 

However, working out at home with limited equipment or lighter weights gives us the perfect opportunity to slow things down and incorporate tempo training into our workouts. Tempo training is an approach to strength training that incorporates timed and sometimes, paused points of performance in a movement. You’ve probably already experienced tempo training during ou...

November 15, 2019

In the last few months at CFS, I’ve coached numerous athletes who requested I help scale a WOD for them because they are dealing with a shoulder injury. Typically it goes something like “I can’t do anything overhead”. First and foremost, I ask the athlete to describe the issue and the pain they are experiencing to get a better understanding of whether they potentially have injured their shoulder or if they are dealing with an impingement. Typically if the athlete is dealing with a shoulder impingement, the shoulder will loosen up with various stretches and exercises.

For those athletes dealing with a shoulder impingement, scaling a WOD shouldn’t be the first and only measure taken to in order...

October 7, 2019

There are many instances in life where giving it your all is the only way to go. Passion, tenacity, and grit are not just admirable traits, but the ones that truly can facilitate extraordinary accomplishments. However, the more emphasis that is placed on achieving perfection, the less flexible we tend to become when things do not go our way. When we refuse to give ourselves the ability to adjust the plan, it can often lead to a phenomenon I like to describe as the “forget it!” effect. 

In a perfect world, we would all have perfectly crafted weekly meal prep from only fresh, local markets, attend the gym 5+ times a week, get 9+ hours of sleep, RX every workout, and find world peace in our free...

September 23, 2019

Luckily for John, our anniversary and my birthday are within a week of each other, so when he shops for a present, it’s always a good one :) Instead of the typical jewelry/clothes/vacation present, I asked for something a bit different this year - an analysis of my blood work from a company called InsideTracker. For those of you who aren’t familiar, InsideTracker is a service that analyzes your blood work for various biomarkers, and tells you information on your overall health and fitness. Most of us get blood work at the doctor, but it’s pretty limited in its findings. InsideTracker takes a deeper look and provides an explanation of what exactly each finding is and ways to increase or decre...

September 4, 2019

This is the box at which I first touched a barbell and met some of my very best friends- I can’t wait to get to show all that magic off to outsiders.  So I wanted to share with all of you some things that I have learned over my years as a coach, seasoned athlete, new athlete, and drop-in at other boxes.  Please feel free to read each section with the accompanying lyric replaying in the background.  

Hi, my name is….

Eminem’s confidence is definitely envy-worthy, but I don’t think anyone else really enjoys introducing themselves to a stranger.  Even less enjoyable? Going up to someone you’ve been in class with for a few weeks, but to whom you’ve never actually introduced yourself...

August 14, 2019

Imagine dropping into a gym and being told that for the day’s workout, you’ll be required to complete the WOD at the same weight and skill level as CrossFit Games champion Mat Fraser. Oh, and you’ll be time capped based on his finishing time. Uh oh.

Often times in the gym, we develop the misperception that they should be achieving workout equality: every athlete performing the same workout, using the same weights, with the same level of movement, the same amount of reps, etc. In reality, to maximize our performance and skill development, our goal should be achieving workout equity: utilizing individualized, personalized weight, movements, skill level, and reps in order to perform a workout su...

July 25, 2019

The brain is an awesome weapon to have when it comes to fitness.  It has the ability to calm us down before a workout or a heavy lift and jack us up once the clock starts.  However, it is also our worst enemy when it comes to training; especially when we are injured. In this sport or any sport, we have to battle nagging injuries and soreness, or even more severe injuries.  They are annoying, they are inconvenient, but hell, it is going to happen and it happens to us all.

When we battle these injuries one of two things happen:

  1. We tell ourselves we are fine, the pain will go away, continue to lift heavy, and/or RX a METCON, which could result in the making the injury worse. 

  2. W...

July 23, 2019

NAME: Melvin Mathew Makil

AGE: 27

MEMBER SINCE: Jan 2017 (New Year's Resolution?)

WODS PER WEEK: ~5

Favorite WOD/Exercise: First Round of Any Work Out and Lately Have Been Diggin Cleans

Least Favorite WOD/Exercise: Snatches (tryin to work on that)

Tell us a little bit about yourself (where are you from, job, family, etc.).

Hmm, where do I begin? Middle-child (w/ the syndrome) to an older brother and younger sister. Gotta add that I was the fat kid (245 lbs Jan 2015).

I was born in Newark and pretty much did all of elementary school in Ford's New Jersey. Kinda random, but I moved to India for both middle and high school. After that, I ended up doing Pharmacy Pre-requisites at Kean University before f...

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