(part of a mental fitness series by guest writer Megan Nolde) Risk-taking is often thought of as jumping from a height (like parachuting) or climbing a high wall, something that pushes us to our limits physically and risks injury. It might also be thought of as a kind of gamble, taking a chance on losing...Read More

Nutritional supplements in capsules and tablets.; Shutterstock ID 713387605; Purchase Order: 2418; Job: supplements; Client/Licensee: spy This article might be a hard pill to swallow, pun intended. We all want to believe there are supplements out there that can help us lose weight or add muscle easily. The fact that the supplement industry was valued...Read More

Don’t Call it a Comeback Up until the recent fad diets, fat has been the most hated on macronutrient for decades. But with the help from Paleo, Keto, Carnivor, and who could forget Adkins, people went from trying to make foods taste better without it to adding it to their coffee. Now that carbohydrates are...Read More

A Brief Insight on Protein and It’s Supplementation Being fitness enthusiasts, we are well aware that adequate protein intake is crucial for recovery and building muscle. The word protein comes from the Greek word proteios, which means something along the lines of “first,” so it seemed fitting to cover it before the other macronutrients. To...Read More

Sunday is meal prep day. I’ve been doing it for several years and just about have it down to a science. Yet, it’s not always how I want to spend a portion of my Sunday. Sometimes I want to do anything else other than meal prep. On this particular Sunday it seemed like one of...Read More

Do you love CrossFit but fear injuring yourself?  Do you want to start an injury prevention program but have no idea where to begin? Are you already currently experiencing nagging injuries that just won’t seem to go away? If you answered yes to any of these questions then golly do we have an article for...Read More

Coaches’ Corner… with Coach Andrew! I would say that everyone at Shockoe Bottom Performance is working hard to maximize their squat. However, there are two faults that I see more common than any others and I would like to help! Fault #1: The Knee Cave Oh yes! The debilitating knee cave. I see this mostly...Read More

By Mark Braithwaite & Megan Nolde Photo by   DERYA AYDIN ANTONELLI  on  Scopio 2020 has been one hell of a year. We’ve made it through a pandemic that’s still going, a presidential election year, a summer of social upheaval, and economic downturn. As we near Thanksgiving (a time to give thanks and spend with...Read More

Getting Nerdy With Fitness Trackersby Mark Braithwaite, for Shockoe Bottom Performance Technology has come a long way in fitness tracking. The new Apple watch series 6 can measure blood oxygen levels and perform an electrocardiogram (ECG). In addition to what has been measured in previous models and other fitness trackers (heart rate, steps, standing, distance,...Read More

The days are getting shorter, it’s a little cooler when you go out in the morning, and Oktoberfest beer is on the shelves. This time of year is an acquired taste. The turning leaves and upcoming holidays fill some with joy; for others, not so much. They see it as being robbed of sunlight, forced...Read More