CrossFit Bohica

It Starts with an Hour

Fri, 24 Jul 2026 16:38:44 GMT

Don't overthink it, 1 hour a day.

Why 1 Hour is your Foundation!

Let me paint a picture.

It's 2026. Your phone rings.

"Hey...want to run a 5K?"

"No," you answer immediately.

But it's your friend. And considering you only have, like, two friends, you reluctantly agree because you can't afford to lose one of the last people who willingly spends time with you.

Just kidding.

...Sort of.

Now replace "5K" with whatever you want:

A mud run. A Spartan Race. A HYROX. A CrossFit competition. Rim-to-Rim. A charity bike ride. Doesn't matter.

The next sentence is always the same:

"Well...I guess we better train for it."

But what does that actually mean?

What's involved?

Running?

Lifting?

Climbing?

Carrying things?

Burpees?

Walking Rim-to-Rim? (pause?)

Do I need to move my own body around? Move heavy objects? Drink milk from a saucer? Jump hibbly bibbly from tree to tree?

Training, for lack of a better term, has somehow become more mentally exhausting than physically exhausting.

Don't work too hard...but work hard enough.

Lift heavy...except when you shouldn't.

Run...unless running is bad.

Apparently if you bend over to pick up a pencil with a slightly rounded back, your spine will explode into dust.

Meanwhile, my great-grandfather walked five miles a day and had polio.

Anyway...

You have a job.

A family.

Grass that needs cutting.

Laundry that isn't going to fold itself.

You don't have six hours a day to train.

You need something that gets a lot done in a short amount of time.

You need to breathe hard.

Move your body.

Move weight.

Solve physical problems.

Practice the things you'll actually be asked to do.

You don't need a 47-step optimization protocol promising a three-minute mile after you wedge creatine between your toes, mouth tape yourself shut, and blast Slipknot while taking a water break every 50 meters.

(What even is a meter?)

Enter CrossFit.

Three or four days a week.

About an hour each session.

Some days you'll sprint.

Some days you'll lift heavy.

Some days you'll move continuously for 30 or 40 minutes.

Every workout asks something a little different of you, because life asks something a little different of you every day.

The goal isn't to become the world's best rower, lifter, or runner.

The goal is to become capable.

Capable of saying "yes" when your friend asks you to do something ridiculous.

Capable of carrying your groceries, chasing your kids, hiking a mountain, helping someone move, or signing up for an event without wondering if your body can cash the check your mouth just wrote.

Preparation isn't about specializing.

It's about being ready for whatever comes next.

And for just three or four hours a week, you too can sponsor a 30+ something adult who can become a stronger, fitter, more capable human...

...and maybe even keep both of your friends.

Why We love Intensity

Fri, 20 Jun 2025 09:45:00 GMT

“It’s not about how long you work out. It’s about how hard you work.”

⚡ Why Intensity Matters More Than Duration in CrossFit

At CrossFit Bohica, we chase results —and results come from intensity , not duration. You could spend an hour jogging or lifting light weights, but 10 minutes of focused, intense effort will move the needle faster.

Here’s why intensity is the key to unlocking real progress—whether your goal is fat loss, strength, or conditioning.

⏳ What Is Intensity?

Intensity in CrossFit means working at or near your threshold. It’s the uncomfortable zone where:

Your heart rate climbs
Your breathing shortens
Your brain says “I want to stop” — but you don’t

We often express intensity through power output (Force × Distance ÷ Time). That’s why a fast Fran time or a heavy Grace is so impressive—it means a huge amount of work done quickly.

�� Why Intensity Drives Results

1. You Burn More Fat High-intensity training taps into post-exercise oxygen consumption (EPOC), meaning you burn calories long after the workout ends.

2. You Build Work Capacity Short, hard efforts increase your ability to do more work in less time—aka getting fitter.

3. You Preserve Muscle Intensity (especially with weights) keeps your body strong while improving conditioning.

4. You Save Time Busy schedule? A 7-minute WOD at full effort is more effective than a 45-minute that you checked your instagram 10x and spent more time looking at everyone else face ice bath routine instead of training.

�� What Intensity Is NOT

It’s not about:

Going all-out every day (we program intensity with purpose)
Sacrificing form for speed
Feeling wrecked after every workout

True intensity = relative effort , based on where you are today. For some, it’s scaling to stay moving. For others, it’s going unbroken on thrusters. Both are valid—if effort is maximized. Also keep in mind we feel different day to day, we program multiple levels of workouts every day so that you can find your threshold of intensity that day while still being safe and smart.

⚖️ Intensity vs. Volume: The Myth

“Shouldn’t I just do more reps or longer workouts?”

Nope. Volume without intensity is like driving 40 mph on the highway when your goal is to win a race. It might feel productive—but it won’t push adaptation the way intensity does. Longer days have their place, that's why we program varied, not random. In our gym you can expect to workout from 3 minutes- 30 minutes, and both will suck, in a good way.

�� How We Coach Intensity at Our Gym

We help you:

Scale movements to keep workouts in the right time domains
Track progress to see how your effort improves over time
Recover smart so you can train with purpose, not just punishment. Follow your crossfit Pyramid!

You’ll often hear us say:

“Intensity drives results. Consistency keeps them.”

✅ What You Can Do This Week:

Don’t skip intensity days (even if the workout looks “short”)
Scale to finish within the intended time cap
Ask your coach: “What’s the intended intensity for this workout?”

�� Final Word:

Longer doesn’t always mean better. Intensity is the fast track to results, and when paired with smart recovery and coaching—it’s what makes CrossFit so effective.

Train hard. Recover smart. Get results.

The Crossfit Pyramid

Tue, 17 Jun 2025 18:14:00 GMT

The CrossFit Pyramid: Why Your Fitness Depends on More Than Just the Workout

My Dad once said"100% do not tear down a wall from the bottom" That's because we crumble easier at the top. We only do so because we fail to establish our base.

At our gym, we don’t just throw workouts at you and hope for the best. We follow a system built on the CrossFit Hierarchy of Development —a five-level pyramid that shows how true fitness is built from the ground up.

The Crossfit Pyramid prioritizes building on a foundation that supports the next level, You do not build the best version of you from the top.

�� Level 1: Nutrition – The Foundation of All Fitness

This is where it all starts. You can’t train hard and recover poorly and expect results.

We focus on:

Whole, nutrient-dense foods
Lean proteins, colorful veggies, healthy fats
Hydration, sleep, and recovery
if you can grow it, pick it, or it had parents, it's what you should be prioritizing in your diet!

�� "You can't out-train a bad diet."Without proper fuel, your workouts won’t stick.

�� Level 2: Metabolic Conditioning – Build Your Engine

This is your cardio system—how your body creates and uses energy.

We train this through:

Rowing, running, biking, jump rope
High-rep bodyweight movements
Interval and endurance work

Why it matters:

Boosts stamina
Improves recovery, feel less beat up day to day when you build your body to handle the conditioning
Builds a base for lifting and high-skill work

�� Level 3: Gymnastics – Mastering Body Control

Think push-ups, pull-ups, toes-to-bar, handstands. Before you lift heavy, learn to move well.

Gymnastics trains:

Strength-to-bodyweight ratio
Flexibility, balance, and core control, this step is key to mastering flexibility.
Joint stability and movement efficiency

�� Want to move better and avoid injury? Prioritize gymnastics.

��️ Level 4: Weightlifting – Build Strength and Power

Now we load up. This level includes:

Olympic lifts (snatch, clean & jerk)
Deadlifts, back squats, presses

�� But notice: it’s not at the bottom for a reason.Without proper fuel, conditioning, and control, lifting becomes dangerous or ineffective. The quickest way for most to a better jerk is a handstand, the fastest way to a bigger bench is a better dip.

�� Level 5: Sport – The Expression of Fitness

This is where it all comes together. Sport is any physical challenge that tests your training:

CrossFit competitions (like The Open)
Obstacle races
Pickup games or life outside the gym
keeping up with your kids

�� We train so we can perform

�� Feeling Stuck? Look Down the Pyramid, Not Up

If your progress feels stalled, you might be skipping steps. Ask yourself:

Am I eating to support my goals?
Am I recovering properly?
Am I prioritizing technique over intensity?

�� Your Next Step: Build Your Foundation

✅ Talk to a coach about:

A basic nutrition strategy
A personal movement assessment
How to balance your pyramid

�� Final Thought:

Crossfit Bohica is for anyone. Though, it is our jobs as coaches to lead and guide and use the methodology to it's truest form, only that way can results be maximized to make you the fittest you're capable of being. So fix that pyramid!

Have fun!

-Coach Chris