Setting Goals: Outcomes or Behaviors?

Setting Goals: Outcomes or Behaviors?

When we’re setting goals, most of us think only about the end result. I want to lose 10 pounds, I want to deadlift 300 pounds, or I want to get a raise of $1000 this year.

These are not necessarily bad goals. They are specific; you know when you’ve met them. They are also probably attainable based on your current situation; you have at least a chance of being able to achieve them. However, they are still, technically, out of your control.

Are Injuries Inevitable?

The two myths surrounding CrossFit are: 1: it’s too hard and 2: everyone gets hurt.  I am living proof that the second is a myth.  I have been doing CrossFit for 8 years and have never injured myself in a workout or while lifting weights.  It is true that you can’t live an accident free life, anything can happen.  However, if done properly CrossFit should help rehab your injuries (if you had one) and make you stronger in your everyday life.

Homemade Turkey Sausage

Since I workout in the morning, breakfast is pretty much my biggest meal. I always like to make sure I get plenty of protein and carbs in this meal, but I don’t really like to eat non-breakfast foods either. I love eggs and almost always have those, but sometimes I like to throw in some sausage or ham as well. I was looking for a sausage without such a huge fat content and with no added sugars or preservatives.

Quick Protein Shakes

Quick Protein Shakes

I’ve been having a hard time getting enough to eat recently due to my new schedule. Since I’m coaching at night a lot now, it’s hard to have a good sized dinner since I have to eat around 4pm. I also go to bed early enough that eating at 7:30-8:00pm isn’t a good option for me either :) I’ve decided to try to fix this problem by eating a little more in the morning. However, since I workout at 6am, I wasn’t really super excited to get up at 4am to eat prior to my workout. So, I’ve decided to get myself a shake all ready the night before and then just blend and drink it as soon as I get up before going into the gym.

Workout Nutrition - What Should I Eat After My Workout?

Workout Nutrition - What Should I Eat After My Workout?

You’ve just done an awesome CrossFit workout. What and when should you eat to make sure you see the best results possible from your workout? Your post workout nutrition helps with a few different things. First, you need to recover and rehydrate. You also want to make sure you build muscle and improve your performance in the future.

Go Big or Go Home?…

Go Big or Go Home?…

To those that know that me, they are aware that I don’t love to run and I do love to lift weights.  This wasn’t always the case.  When I started my CrossFit journey, I was scared to lift heavy.  I didn’t want to get bulky and look like a big powerlifter.  I guess it’s good I wasn’t following a powerlifting routine. 🤣  I was doing CrossFit.  

Workout Nutrition - What Should I Eat Before My Workout?

Workout Nutrition - What Should I Eat Before My Workout?

Have you ever wondered if you need to eat differently when you’re working out? What you should eat before, during and after your workouts depends on your goals. However, unless you are a serious athlete training for a very specific goal, basic good nutrition is generally all you really need and can help you work towards many common goals such as improving performance, gaining muscle, and losing weight.

Let’s Talk Back...


As we age, we often find our bodies more creaky and achy.  Our hope, at CrossFit Erie, is to help you prevent that feeling for as long as possible.  We have many tools that we take advantage of, but I want to “showcase” one piece of equipment: The Reverse Hyper.  

When purchasing our equipment, some people suggested we should wait to add this to our gym.   I feel really strongly that this piece of equipment, if used often, can help rehab those of you with nagging back pain and keep some of you from having back pain.

I want to encourage you to hop on the reverse hyper, before or after class, 3 times a week.  If you do not have back pain, that is fantastic.  Think of it as preventative medicine!  

We would be happy to show you how to use this properly.  Here is a short video to familiarize yourself with: