Archives For hanley

Rachel’s 8 Month Update

hanley —  August 27, 2017 — Leave a comment

30 pounds in 5 months using only habit based nutrition practices. No tracking, no weighing of food, simply making smart decisions around food over and over. Oh and let’s not forget, working hard in the gym!If you need help with food. Please reach out HERE

The horizontal pull is largely neglected in CrossFit-style training, and when neglected it creates a structural imbalance in the shoulder, which can lead to injuries. This is especially true when you consider the amount of overhead pulling found in CrossFit. Combine lots of overhead pulling with lots of sitting, which causes rhomboids and mid/low traps to not work properly, and you increase the likelihood of wrecking your shoulders. The single arm dumbbell row helps build upper back strength which helps stabilize the scapula.

Kiley’s 4 Month Update

hanley —  July 30, 2017 — Leave a comment

You’re Still a Novice

hanley —  June 28, 2017 — Leave a comment

We hear this all the time in the gym. I’ve been here 6 months, why aren’t I improving at a faster rate? The truth is it could be a host of reasons to why you may or not be getting better. Some of these include but aren’t limited to your genetics, various outside stressors, nutrition, sleep, biological age, training age, and programming. Assuming we’re talking about someone new (less than 5 years) to strength training, it’s going to take lots and lots of reps for your nervous system to pattern the various new movements and start to adapt to them, i.e. improvement. How many reps are lots and lots? Thousands. If we use an in house example, look at some of the ladies who’ve been consistently coming to the gym for the last 2 years (400-600 workouts completed) with zero prior strength training experience. They are just now starting to accumulate thousands of repetitions within the various movement patterns. Some people will adapt faster than others – can you say genetics? Do you want to know a quick way to guarantee a short fitness journey within the realms of “CrossFit” style training? It’s actually very easy to do – fast track your nervous system with high intensity and high training volume, take little to no rest days, try and kill yourself/be at the top of the whiteboard everyday, have poor sleep and eating habits, use social media to dictate your training regime, half listen to your coach, and pile on advanced skills (insert kipping anything here) without a proper strength base.

Wanna get better and have a long fitness journey? Develop some patience, focus on good movement, prioritize getting STRONG over Instagram selfies, be coachable, work on good eating and sleeping habits, and work hard. Can’t commit to any of that and need to be good at something right away? Take up speed walking.

Gym Standards

hanley —  June 16, 2017 — Leave a comment

We have developed some standards and while in some ways they seem small or not a big deal, they lay the foundation for the environment in which we train and is an important part of creating our gym culture. At this point, most of you already do these but it’s always good to review them.

The following list makes expectations clear, holds us each to the same standards, and keeps the gym an inclusive, effective, and fun place to train.

We live and breathe this list daily but sometimes we start to get caught up in other things and need a simple reminder—we all do! This is the structure for how we operate, what we think is important, and what we expect of the athletes in our community.

Thank you for committing to the Standards!


Be Early
Being late for anything is not cool. And warming up properly is extremely important. Give yourself time to park, change clothes, and sign in. We understand you guys have lives outside the gym and we all know traffic sucks around 5 pm. We won’t judge you if you show up late – except when you’re chronically late. Be respectful and jump on a flywheel bike for however long you’re late or wait for the next class.

Say Hi To New Faces
Group Fitness can be intimidating for new folks. Having friends always makes things easier.

Stay Off Floor When Not In Class
Happens every day. If you aren’t in class then stay off the rubber floor (getting water is the exception here). Do not walk through the class to get to the back parking lot.

Cheer Last Man Standing / Don’t Put Your Equipment Away Until Everyone’s Finished or The Class is Over
Always be ready to offer a kind or encouraging word to your fellow athletes. If you finish first, stick around to cheer for and support the rest of the group.

Be Coachable
No Whining! No one cares how much you can lift or that you can do fancy gymnastic movements, we only care how well you can lift/move and if you scaled the workout appropriately. The coaches are there to help you learn and improve. We want you to get better and be in the fitness game for the long term. If you want to NOT improve your fitness, visit your local physical therapist, or look like a tool, then don’t listen to the coaches and do what your favorite Instagram athlete is doing.

Respect Coaches & Athletes
Have you ever tried speaking in front of a group of people that were talking over you or not paying attention? It’s no fun and highly distracting. Don’t disrupt or delay the class. Once the instruction has started, don’t walk off, stop talking and listen, even if you know how to do the movement(s).

Children who can behave and hang out patiently in the lobby are welcome to come with Mom or Dad. They are not allowed at any point to come onto the rubber floor or training area. Children are great and for that reason, we have to prioritize the safety of the children and quality of the athletes’ training environment. You’ll be asked nicely once and then the second time you’ll be asked to not bring your child/children with you.

Take Care of The Equipment
When you’re cleaning up and unloading your barbell you should strip off plates so that the barbell doesn’t crash on the floor. Please use the brass brushes to remove any chalk from the bar. If you get sweat or bleed on the barbell or any equipment, please wipe it down. Don’t drag the wood boxes – the corners will disintegrate. Don’t drop empty barbells or barbells with just 10’s on them. Don’t drop or dump kettlebells or dumbbells. Put all equipment back after you’re finished. Keep personal gear off equipment.

Pay For Retail Before Consuming
Small business with small margins. Please be sure to check out using the self-service checkout system before consuming or taking retail items.

Be Safe
Don’t ghost ride the barbells. If you drop your barbell, follow it down and make sure it doesn’t bounce or roll into someone or something.

Chalk Usage
Chalk stays in the chalk bucket. Yes, you’ll have to walk all the way to the chalk bucket.

Know Your Why
Why are you training? Try and ask yourself and answer the Why. This will help guide you in your fitness journey and give your training sessions focus, clarity, and context.

Julie has been crushing it. Enough said.

We enable clients to live happier, healthier, fuller lives.

We offer nutrition coaching at CrossFit Hud’s lottanutrition program. This isn’t your run of the mill coaching, i.e. “here’s your meal plan, this worked for me so it should work for you” crap.

No, no. The coaches at lotta understand excellent principles of client-centered coaching and this includes collaboration, empathy, and respect. We offer two programs, a macros program and a progressive habit based program.

What’s superb about the habit program is that it not only allows us to educate you on nutrition but it gives you and allows you to put it into action under the watchful coach.

This program benefits users through excellent coaching and accountability while setting up the client for success through positive habit building.

The lottanutirtion Macro Program, “lottamacros” is a highly individualized coached program for those wishing to dial in their nutrition for performance and weight goals. What if you could achieve both? Using weekly determined calories and macro counts for each individual, this program provides accountability and guidance for those clients to help achieve success.

Learn more by clicking here


Below is a video on the curriculum we offer and bit on how we coach at Lotta Nutrition.

The world’s leading Nutrition Coaching education program, Precision Nutrition, has provided us the use of their curriculum This program is a 9-month commitment. The program is a 52-week habit forming approach that offers the user daily lessons and activities with bi-weekly habits.

This program takes into account the goals you want: build muscle, lose weight… etc, and provides all your nutrition needs surrounding powerful and attainable habits you create.