by Megan Nolde, staff communications manager for SBP Health is talked about everywhere it seems, with so many opinions about what it means that it’s easy to get confused as to what we’re discussing. So let’s simplify things a bit, and focus on “CrossFit’s description of ‘health’ [as] your work capacity across broad time, modal,...Read More

Fitness is a loaded term. We hear it so often, in so many contexts, that sometimes it seems like it can mean anything… or that it’s lost its meaning altogether. So let’s return to the basics of Crossfit’s definitions of fitness in this post, so we can focus on the core and basics of this...Read More

By Megan Nolde, of SAGE RVA consulting, for Shockoe Bottom Performance The CrossFit Open is coming up. You’ve probably heard about it if you’re a part of a CrossFit box or gym, or if you’re a member at our gym (Shockoe Bottom Performance). The Open is an all-call for anyone who wants to, to participate...Read More

I want to explore going into the pain cave, going hard in the paint, breathing fire, or whatever you choose to call it. If you’ve been there, there’s no need for me to elaborate. For my folks that may be new to the journey, it’s the place in a workout that is past uncomfortable, past...Read More

(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

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