One of the most common things we all seek to achieve is the illusive “6-pack”. To some of us, this is the ULTIMATE goal of health & fitness. We picture it as a direct reflection of the amount of work we put into our active lifestyle. So what factors play a role in finding your abs? There are 3 main things we think about when it comes to developing the abdomen: 1) genetics, 2) the kitchen, and 3) exercise. GENETICS We all know that “girl” or that “guy” who just looks at a workout and almost instantly grows toned muscles. Genetics play a huge role in the type of muscle fibers in your body and how they respond to resistance training. Whether we like it our not, some people are more equipped to build defined muscles. And while we can’t control this genetic factor, there are two main factors we...Read more

50% TRAINING + 40% PRACTICE + 10% TESTING/COMPETING = 100% RESULTSRead more

Are these bodyweight movements really that Important? No matter what gym you are part of you probably hear your coach constantly blab about the importance of your push ups, squats and pull ups and how they translate to “the more exciting movements” If your coach is not putting as much emphasis, if not more, on the body weight movements we might have a problem. I could literally write a 200 page book on the importance of these movements. However, I do not have a publisher or the funds to do so. So a one page blog will have to do. The three most important reasons are the: Habits it develops (good and bad)StandardsLooks HABITS Body weight movements are the foundation. There is no denying that. The air squat is the foundation of all our other squats, the push up is the foundation of all our press movements and the pull...Read more

It’s a proven fact that having goals drastically improves your motivation to be active. It’s important to have goals in different aspects of your health & fitness to create a series of successes on the way to your main aspirations. If you’ve been consistent in the gym this year you’ve already done some of the crazy cool things below: Got your first HSPU, Pull-Up, or Bar Muscle Up!Built exercise volume by taking part in the CrossFit Open Prep Program.Completed 5 CrossFit Open WorkoutsFound out Your 1RM Bench Press, Floor Press, Sumo DL, and/or Push Press.Learned more about macros at the Bluprint Nutrition Seminar.Tested various named workouts, including Isabel.And became even more of a bad ass! So what’s next!? Here are a few things to work towards at Bluprint Fitness over the next few months: FREE Member Referral Month You, as a current Bluprint athlete have the ability to refer a...Read more

The Workout Announced Each week during the CrossFit Open the workouts will be announced on Thursday evenings at 7:00pm (games.crossfit.com). Exercise demos and standards will then be listed on the website for you to check out prior to completing each week’s workout. There are Scaled and Rx versions of each workout and it’s best to ask your team coach what’s the best option for you if you have questions on a particular week. Completing Workout In Class There are two designated class times to complete this workout with the squad: Friday 6:00-7:00 PMSaturday 9:00-11:00 AM Each week, you’ll need to reserve your spot in class on Wodify by FRIDAY at 12:00 PM (NOON) for both Friday & Saturday class times. We use a ‘peer judging’ system and expect you to uphold the standards as an athlete and a judge. Heat/Judge schedules will be created and sent on Friday evenings. Completing...Read more