March/April 2023 Events

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuMarch 5, 2023CrossFit, AudaciousCrossFitComment

Winter 2023 Level Method Assessments! (2/6-2/24)

Time to put the last 100 Days of CrossFit to the test
How much did we individually, and as a group improve?

We will see over the next 3 weeks.

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuFebruary 5, 2023CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 14 Preview: (GAINZ) Eating for Muscle Hypertrophy

Week 14:
1/29: Triplet of Monostructural, Monostructural, Monostructural
1/30: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
1/31: Single Modality of Gymnastics
2/1: Couplet of Monostructural, Monostructural
2/2: Triplet of Weightlifting, Weightlifting, Weightlifting
2/3: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
2/4: Single Modality of Weightlifting

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuJanuary 29, 2023CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 13 Preview: Weight Loss After Menopause

Week 13:
1/22: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
1/23: Single Modality of Monostructural
1/24: Couplet of Weightlifting, Weightlifting
1/25: Triplet of Gymnastics, Gymnastics, Gymnastics
1/26: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
1/27: Single Modality of Weightlifting
1/28: Couplet of Gymnastics, Gymnastics

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuJanuary 22, 2023CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 12 Preview: Organize Your Spine

Week 12:
1/15: Single Modality of Monostructural
1/16: Couplet of Gymnastics, Gymnastics
1/17: Triplet of Weightlifting, Weightlifting, Monostructural
1/18: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
1/19: Single Modality of Weightlifting
1/20: Couplet of Monostructural, Monostructural
1/21: Triplet of Gymnastics, Gymnastics, Weightlifting

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuJanuary 15, 2023CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 11 Preview: Endocrine Disruptors/Low Testosterone

Week 11:
1/8: Couplet of Weightlifting, Gymnastics
1/9: Triplet of Weightlifting, Monostructural, Gymnastics
1/10: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
1/11: Single Modality of Weightlifting
1/12: Couplet of Weightlifting, Weightlifting
1/13: Triplet of Monostructural, Monostructural, Gymnastics
1/14: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuJanuary 8, 2023CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 10 Preview: Welcome, 2023

Week 10:
1/1: Triplet of Weightlifting, Gymnastics, Monostructural
1/2: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
1/3: Single Modality of Gymnastics
1/4: Couplet of Monostructural, Weightlifting
1/5: Triplet of Monostructural, Gymnastics, Weightlifting
1/6: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
1/7: Single Modality of Monostructural

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuJanuary 1, 2023CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 9 Preview: Lifting Heavy

Week 9:
12/25: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/26: Single Modality of Weightlifting
12/27: Couplet of Monostructural, Gymnastics
12/28: Triplet of Weightlifting, Monostructural, Gymnastics
12/29: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/30: Single Modality of Weightlifting
12/31: Couplet of Gymnastics, Monostructural

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuDecember 25, 2022CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 8 Preview: CrossFit Programming

Week 8:
12/18: Single Modality of Monostructural
12/19: Couplet of Gymnastics, Weightlifting
12/20: Triplet of Monostructural, Gymnastics, Weightlifting
12/21: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/22: Single Modality of Gymnastics
12/23: Couplet of Weightlifting, Monostructural
12/24: Triplet of Gymnastics, Weightlifting, Monostructural

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuDecember 18, 2022CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 7 Preview: "DT"

Week 7:
12/11: Couplet of Weightlifting, Weightlifting
12/12: Triplet of Gymnastics, Gymnastics, Gymnastics
12/13: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/14: Single Modality of Gymnastics
12/15: Couplet of Monostructural, Monostructural
12/16: Triplet of Weightlifting, Weightlifting, Weightlifting
12/17: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuDecember 11, 2022CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 6 Preview: Atomic Habits

Week 6:
12/4: Triplet of Weightlifting, Monostructural, Gymnastics
12/5: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/6: Single Modality of Weightlifting
12/7: Couplet of Gymnastics, Gymnastics
12/8: Triplet of Monostructural, Monostructural, Monostructural
12/9: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/10: Single Modality of Monostructural

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuDecember 4, 2022CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 5 Preview: Wu Wei

Week 5:
11/27: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
11/28: Single Modality of Weightlifting
11/29: Couplet of Monostructural, Monostructural
11/30: Triplet of Gymnastics, Weightlifting, Monostructural
12/1: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/2: Single Modality of Monostructural
12/3: Couplet of Gymnastics, Gymnastics

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuNovember 27, 2022CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 4 Preview

Week 4:
11/20: Single Modality of Weightlifting
11/21: Couplet of Gymnastics, Monostructural
11/22: Triplet of Weightlifting, Gymnastics, Monostructural
11/23: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
11/24: Single Modality of Gymnastics
11/25: Couplet of Weightlifting, Weightlifting
11/26: Triplet of Monostructural, Gymnastics, Weightlifting

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuNovember 20, 2022CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 3 Preview

Week 3:
11/13: Couplet of Weightlifting, Gymnastics
11/14: Triplet of Monostructural, Weightlifting, Gymnastics
11/15: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
11/16: Single Modality of Gymnastics
11/17: Couplet of Monostructural, Weightlifting
11/18: Triplet of Gymnastics, Monostructural, Weightlifting
11/19: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuNovember 13, 2022CrossFit, AudaciousCrossFitComment

100 Days of CrossFit - Week 2 Preview

Week 2:
11/6: Triplet of Gymnastics, Weightlifting, Monostructural
11/7: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
11/8: Single Modality of Weightlifting
11/9: Couplet of Monostructural, Gymnastics
11/10: Triplet of Weightlifting, Monostructural, Gymnastics
11/11: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
11/12: Single Modality of Monostructural

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuNovember 6, 2022CrossFit, AudaciousCrossFitComment

Fall 2022 Level Method Assessments 10/10-10/28 - Week 2 Update

Fall 2022 Level Method Assessments - Week 2 Update

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuOctober 23, 2022CrossFit, AudaciousCrossFitComment

Fall 2022 Level Method Assessments 10/10-10/28 - Week 1 Update

Fall 2022 Level Method Assessments - Week 1 Update

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuOctober 16, 2022CrossFit, AudaciousCrossFitComment

Fall 2022 Level Method Assessments 10/10-10/28

Preparation for Week 1 of Fall 2022 Level Method Assessments

coaching, fitness, growth, health, learning, medicine, nutrition, teachingAlbert LuOctober 9, 2022CrossFit, AudaciousCrossFitComment

Top Gymnastics/Bodyweight Training Mistake

When most people do Gymnastics and Tumbling, the most glaring mistake they make is that they do not properly connect their arms and trunk to their hips and legs in coordination when executing movements, resulting in inefficient, ineffective, and often unsafe performances. This mistake does not result in the most optimal improvement in fitness and overall health.