Mark Sun Training

I wanted to push it to see if I could hit 30,000 for one day. Since there’s only a few days left of our community challenge is went for it yesterday. Now I know I’ll hit my 300miles total goal for June and July!

JACKY! Happy Birthday!

Jesse rocking his team’s MVP chain from Monday’s Hockey game against us. We are in the same league but different teams. Jesse whooped us!

I started a new sport at 40 and I’m really loving it. I’m not good at it which makes it even more fun! Thanks for getting me into it

Powerlifting Begins in our Barbell Class Saturdays. Come join us for day one this Sat 7/20 and every sat after that. It’s an hour and a half sessions!

Here we go again! I love to lift, especially the deadlift. Let’s see what this cycle of powerlifting brings. Join me on this journey! Even though I’m older now, there’s new lifting concepts (mechanics and technique) that I’m excited to apply to lifts. So who knows, maybe there’s still some significant PRs in this body still?!

Different Breathing Techniques to Control Heart Rate Zones for CrossFit Workouts

We did (3) of the same 10min workouts with 3 different breathing techniques.
1) Nasal Breathing Only = Zone 1 & 2
2) Nose In & Mouth Out = Zone 2 & 3
3) Mouth In & Out = Zone 4 & 5

There’s so much to breathing yet there’s very little emphasis on it in training and sport. Then there’s breathing techniques for warm up, recovery, spiking adrenaline, and even to disassociate from pain. It’s fun to see the performance side of things too with breathing!

🥰 this was a very nice surprise… thanks

Happy Birthday to AND 🎂🎂🎂

Played Basketball Yesterday!

I haven’t played in years if not decades 😅. It was pretty fun. Thanks for setting it up

Basketball was my main sport hobby growing up. I’ve been wanting to get back on the courts but it never happened. This is one of my Fit at 40 goals. So let’s keep the party going! Anyone else down to ball, hit me up.

21 days into our community challenge! I hit 200,000 Steps. I also PR’d yesterday with 20k + in one day. Coaching 5 hours in the am into all day at the fair means A LOT or mileage 😅.

I can’t wait to see where I’m at the end of the summer!

Breathing, Heart Rate Zones, and Walk / Jog / Run / Sprint Mechanics

I went for a run Thursday and realized my heart rate would spike pretty quickly, right to zone 4. I had to walk to get it back to zone 3. I also couldn’t keep it in zone 3 even if I tried. This made we realize I have zero control of my running… all aspects of it: breathing, pace, or mechanics.

Yesterday, I went for a brisk walk thinking that this would put me in zone 2 but it didn’t. It barely reached zone 1.

Today, I went for 1 mile trying to use breathing techniques and running posture(FixFit stuff) but to see if I could control and train the zones. I was able to keep my nasal breathing and active posture. I hit zone 2 the whole time.

I didn’t plan to run at all today and I definitely didn’t plan this second mile but my curiosity 🤔 always gets me. I was thinking if I could run another mile in zone 3. I used a different breathing technique and even different run technique for this. I hit zone 3 the whole time as well.

This is pretty interesting stuff. I’ve never enjoyed running but this is making want to work at it.

Breathing + Mechanics + Technique + Application

Time to Nerd Out!

First FixFit Tribe Training Session!

Time to set some goals and put the “Fast Track” concept to the TEST! The fun is being able to run this test together.

Better Conditioning by Building Muscles?!

It’s taken me 15 years of CrossFit to understand this concept. I hit LIFETIME PRs on things like Murph, 100 Burpees for time, Isabel, Pull ups, Kipping Pull ups, Muscle Ups, & Running(just to name a few)…. I’m 40 Years Old now and 10-15lbs heavier! This doesn’t add up, so why is it that building strength mechanics the key to “conditioning”?

More volume equals more overuse of muscles that are already imbalanced. They fatigue faster and then each rep or each step becomes way more exhausting. My 100 Burpees for time was a big eye opener.

I’ve done 100 Burpees a lot over a decade and a half of CF. All my attempts before, I was in way better CF shape, or so I thought. I was doing a lot of CF back then and lighter too. This year, I did no metcons and no burpees for 3 months. When I jumped into the 100 Burpees to support gym members, I was blown away about being in the 5min range. I never thought this would ever be possible! Trust me I’ve tried. Again, I’m heavier, I’m older, and zero burpee / conditioning training?!

The key was all the FixFit Jacked (building strength mechanics). My chest, lats, and arms never loss strength or power. I was able to power through all 100 burpees because of that. I know in the past, I was gassed at 50-75 burpees. Know I know that the root cause was that I was WEAK!

Same concept with my 8min PR! This was even crazier. My runs were better and my Murph movements like pull-ups and push-ups never hit failure. I was able to hold 10 push-ups with ease. All of this due to being stronger mechanically.

Im sharing this in hopes others don’t have to learn the hard way. Get rid of the “more is better” mindset. That 2 a days equals faster results. That it’s all about more gradual volume. Focus on building strength and power properly then apply it to your exercise and sport movements!

If performance doesn’t motivate you, how about fixing your own injuries or chronic pain? You love running? You love CrossFit? You love Lifting? You love your sports? Imagine not being able to do what makes you happy anymore?!

FixFit Tribe Training Sessions! Learn the New Concepts online AND in person. It’s a “Tribe” for a reason. We test and learn together.
All you got to do is join the Tribe and come train with us!
Come learn the current FixFit “Fast Track” Concept and Programming Template THIS Friday at 5pm!

Link in Bio!

I am excited for this next chapter of FixFit.

Nothing like a clean gym 🤩🤗

Unlock your potential at any age! It’s as simple as learning the WHY and HOW. There’s no quick fix but there is a Fast Track! FixFit Fast Track, new concept for those that are injured or have a specific skill or technique to optimize.

Barbell Club! We specialize in FUN and Masters 😅

Good Stress! This hurt A LOT
5 x 300m
*Rest 2 min Between Rnds

Entrepreneurs!

Coffee ☕️ meetings with like minded individuals are extremely powerful. Keep creating, keep hustling friends!

Thank you CFS fam! 40 Years Old, 40min EMOM 😬🤗

Got to jump into a PM class!! What a treat!
Honestly, I was having a pretty sh*tty day. My schedule got messed up as well and I said F it, I’m going to jump into the 5pm class. I felt so much better after the class. I keep forgetting how good it feels, throwing down a hard workout, with gym buddies.
I’m always caught up in “working”, coaching & creating, and testing that I forget to just be present at times.
Tonight was a great reminder of how powerful the community experience is. Good seeing you PMers and thanks for letting me jump in to 5pm!

Robot crushed me in the WOD and set me up on the photo 😅 bc he crushed me in that too. He out angled me for sure 💪🏻💪🏻…. And I had a blast the whole time

CFS is with you!

Let’s GO Ella! 🇺🇸

Ella is in Prague ready to represent USA & CFS! You can watch her compete live:
http://www.worldrowing.com/
Heat times in the US(PST) Friday and Saturday:
Friday: 3:35am & 9:44am
Saturday: 12:49am, 4:29am, & 8:07am (Finals)

I’ll be watching so hit me up if you are too!

1/2 Marathon Row for a few reasons:
*Mental Toughness
*Fit at 40 Test
*Beat TK in Community Challenge
*I got a lot of demons

🤔Which Overhead Press / Position is Correct?!🤔
Shoulder injuries and chronic pain are so common, it’s just accepted as the “norm” especially when we are active and/or get older. “Mobility” and “Stability” of the shoulder is always the scapegoat. It’s also easy to go down that route, point the finger in that direction because it’s really easy to “sell” a fix for those problems. How many mobility tools, stability bands, stretching programs, and treatments have you purchased and tried? Like me, probably everything short of 💉shots, 💊pills, and 🔪surgeries. Sometimes the damage is so bad that treatment is needed to fix things that are torn or broken. But even after all of that, the root cause of the problem is still there. Nothing is “fixed” just managing symptoms until we “stop” doing what we love.
Look at all the different applications of overhead pressing, overhead holds, whether for life or sport. Which one is right or wrong? What if you get hurt doing one of them? Is the mobility and stability to blame? Will fixing one fix all?
The pain and injury isn’t the problem. The mobility and stability isn’t the root cause. It’s understanding how you should MOVE the shoulder FOR the APPLICATION.
What we found in our FixFit tribe is there are universal postures that cover most movement patterns. Then you add that to the technique/ skill / life movement to identify AND fix the problem.
I understand that the majority of the people just want a quick fix. But if you are not the majority, think differently, or maybe just tired of being injured, come learn with us.

Congrats to for winning the 500m Row 🏆 Indoor National Championships! You were the only woman in the 1:20s across all divisions! 1:28.9 🤯😱🤩
I’m so happy for you Ella! You’ve really come into your own this season. Your training, your rowing, and you as an athlete, you have worked your ass off to become truly World Class!
The World Rowing Indoor Championships is the “Super Bowl” coming up in a few weeks. I see this as a celebration of your hard work and dedication, not a competition. You’ve earned your spot amongst the top 10 women in the world. You deserve this opportunity and success 1000%. You should be proud!
I’m extremely proud of you, CFS is proud of you, and we thank you to allow us to be part of this amazing journey!

Thank You for the review! We really appreciate it 🙏🏻

Coach Leslie and Coach Mark truly loves working with people one on one. It’s technically “personal training” but their approach is so unique that it’s definitely more like “personal coaching”.
If you’ve ever been interested in personal training or maybe it’s worked for you in the past, come check out our trainers for a FREE 45min Session. Come see if it’s right for you or your teens!

Progress! It’s all about learning the process. The mechanics approach is nothing more than problem solving. Learning how to find the root cause of any issue is the formula I teach.

Way to go ! This is ONLY the beginning.

Talking to my PT buddy today, we agree that most people lack the capacity to actually “Hip Hinge” properly. Chronic Low Back and Knee pain stems from this movement problem.
I got to share how the Hip Hinge ALSO isn’t universal. The PT world is all about anatomical postures while I’m just taking the movement applications into consideration.
3 different Hip Hinges here and 3 different postures 🤔🤔🤔… but all Hip Hinges.

If this stuff is interesting to you as a trainer, as a PT, as an athlete, or tired of being injured/ in pain… join our journey in learning movement mechanics. Link in Bio to the FixFit Tribe on

Happy New Year!
I’m ready for this journey of rebuilding my body by March, when I turn 40, to allow me to do all the things that I love! It’s about longevity AND performing optimally… ok, I also want to get Jacked (functionally).
I invite you to learn with me. If you don’t have a training goal, join us! See how the FixFit Tribe can help you, long term.
DM me if you have questions. Link in Bio to sign up.

I don’t notice the change because I see these athletes often. But when you put the photos side by side… 😳🤩

Grant is really filling out his “frame”. That’s the goal I have for all my athletes. I want them to maximize their potential and god given frame.

I can’t wait to see the next “after.”

#⚾️