How to get strong AF QUADS!!!

We don’t skip leg day at Orchard City CrossFit—we embrace it. After all, our legs carry us from point A to point B ery-damn-day. The strength and health of our quadriceps have a large part to do with that, so we must ensure that we’re doing all that we can to keep them in tip-top condition (if that means that …

The Truth About Building muscle as we Age

Pic coutresy of CrossFit Games  Written by: Dan Drynan, BHSc, RRT The fitness industry is a confusing landscape to navigate these days.  With a million different philosophies and programs out there its paralysis by analysis.  Couple that with this prevailing sentiment that unless you’re posting half naked images of your sex-pack abs (Freudian slip) on Instagram there’s no way you …

4 Fixes to Balance Gut Health

Written by: Dan Drynan, BHSc, RRT If you read Part 1: 7 Signs your Gut Bacteria Might Be Out of Whack!, or are unfortunate to be have digestive tract issues, then you will understand the importance of optimizing your gut health. The following 4 steps are quick and easy ways to kick start your gut health: Step 1. Avoid Toxins …

The Importance of Mobility in your Fitness Journey

What is Mobility? There are a few misconceptions about mobility. Often, when people think of mobility, they think of flexibility. But flexibility is just a part of the equation: Mobility = stability + flexibility Mobility is the ability to maintain stability within a FULL range of motion in body position(s). Just having the ability to touch your toes is simply …

7 signs your gut bacteria might be out of whack!!

Sign 1. Digestive Issues When you think of the potential consequences of unhealthy gut bacteria, digestive problems are probably the first things that come to mind. Many doctors will prescribe drugs like Prevacid or generic antacids to help people struggling with these issues, but those medications only address surface level symptoms. They don’t get to the root cause of the …

Corrective Exercises for Upper Cross Syndrome

If you read Part 1 then you understand the relationship between posture and mobility.  Your posture is your mobility and your mobility is your posture.  Huh?? By fixing your posture, you will fix a lot of your mobility issues, and vice versa.  So, how do we fix upper cross syndrome (UCS) at Orchard City Athletics? According to physical therapy protocol, …

What is Upper Cross Syndrome? Why should I care??

Today we are going to talk about a common dysfunction found in a large percentage of the population today.  Our sedentary lifystyle, coupled with working at the computer, has set the stage for a set of conditions called Upper Cross (or “upper crossed”) Syndrome. Upper Crossed Syndrome (UCS) is described as a muscle imbalance pattern located at the head and shoulder …

6 Myths of Weightlifting Runners believe

Lets face it folks, most runners have a weird fear of hitting the weights.  Endurance athletes often assume that lifting weights is only for “sprinters” for “bodybuilders”.  As a former collegiate long distance runner, I can tell you this couldn’t be farther from the truth.  To be successful in any endurance event, you need to be strong as well as …

6 Ways to Properly Develop your Pull-up Strength

There are two reasons why I’m writing this article.  First, 89% of people suck at pull-ups…That’s science. Second, I always get asked, “Coach, I hate pull-ups but how can I get good at them?”.  My Gut reaction is to quote Ronnie Coleman: “Aint nothing to it, but to do it”.  But the reality is that the average person needs to …