Geek CrossFit page

Whats up with the renovations!?

On May 15th Nill and Buck (Space Coast Strong Man) will have moved all their equipment out of Rockledge Barbell Club and 26.2 CrossFit.  The 15th of May until the 15th of June we will be renovating the facility to prep for more lifting stations and room for class.  June 15th until July 15th we will be rebuilding the strength and conditioning section of the gym. We will have a full compliment of strong man equipment available to train after Space Coast Strongman leaves.  I hope this clears up any unsightly rumors that may have been bubbling up.  Please feel free to call Allie if you have any questions.  Space Coast Strong Man is hosting an event in Cocoa Village in August.  We as a facility will be volunteering and helping with the event however possible.

I personally am proud to see Nill and Buck blazing a new trail in the Brevard strength community.  They are going forward with our full support.  If you feel or hear any negativity toward this transaction you should speak directly to me (Allie) so that I may explain why this is good for everyone involved.



Gym Class before school increases student test scores.

“Exercise, good fitness-based exercise, makes our brain more ready to learn,” says John Ratey of the Harvard Medical School.

 We offer a class at 630 am weekdays designed to engage both sides of the human brain.  High school students will leave the facility primed to learn.

At the University of Illinois, Dr Charles Hillman’s research shows that after a 30-minute stint on the treadmill, students actually do up to 10 percent better at problem solving.

It’s good for attention, it’s good for how fast individuals process information, and how they perform on cognitive tasks,” says Hillman.

We take it to the next level.  We teach discipline, (forgo what you want right now for what you will cherish later) respect, (listen, hear, process, respond) and self value.

Naperville, Illinois has implemented a gym class before school and found Reading scores up nearly twice as much. Math scores up by a factor of 20 ABCNEWS

Call today to set up your high school student (321) 636 4206.


This is a simple question we all ask ourselves every day. How is it that most people can’t reasonably answer it? Well I’ll tell you, they don’t know how to. They spend their life questioning what they should eat vs. what they could eat. More often than not they eat up choosing what they could eat, which when coupled with a heavy training program will lead to slow gains and poor performance. This is a problem with everyday men and women AND famous athletes. So again, What do I eat?
For me it is simple. Lean meat, seafood, vegetables, tree nuts and seeds, and some fruit. If you are training a lot you can add in some starches like Sweet Potato’s, and if your body can handle it dairy. If you are training heavy, YOU NEED CARBS. Fruit. Eat it. Some fruit is better than other fruit, if you don’t believe me, go look up how awesome berries are in comparison to tropical fruits. You can also get some wonderful carbs from sweet potato’s, spinach, broccoli, squash, tomato’s, okra, kale, and the list goes on.
Easily put, if you are training hard, eat and If you are eating, eat right. There is no reason not to occasionally indulge, but eating silly everyday is just plain laziness. You are already so disciplined in the ways you workout, the pre- and post- routines, mobility drills, and so much more, so why not with the fuel that you use to do all this.

 Veggies- keep it colorful, throw in a lot of dark greens

Nuts and seeds- macadamia, almonds, cashews, walnuts, pistachios, brazil, sunflower (other fats include avocado, coconut, olive oil)

Some fruit- attempt to stay on the low glycemic side. Save your berries and bananas for pre/post-wod

Little starch- SWEET POTATOES!

No sugar!!!! (hint: replace coffee creamer with coconut milk/ almond milk)

When you sit down to eat think about 3 things, (depending on your goal)

1. The quality of your food.  Is there protein, carbs and fat in it.

2. The quantity of your food.  Yes calories matter you have a big window here between minimum and too many.

Things to keep in mind for each meal:

Does this meal have a protein, carb ,and a  fat?

Omega 3:6:9 ratios….how much fish oil are you taking daily?

alkaline/acidic balance


Here is a template of what you can expect for the first couple of months of 2017… I will put out another post when it is about to change… Mondays you will Overhead Press, Tuesdays you will Deadlift, Wednesdays you will Olympic Lift, Thursdays you will Bench Press and Friday you will Back Squat. If you come 3 times per week and you come on Monday, Wednesday and Friday you will be hitting all the most important lifts. “But I won’t be deadlifting!” you will say. Well that is ok. The deadlift, although an important lift and not to be undermined, has been known to go up alongside of the squat. You will still make great progress… If you had to pick one, it is more important to squat… If you really want to gain optimal performance, come 5 days per week. Until you are coming at least 4 times per week, the programming is not a big concern for you. We will hit all aspects of fitness for the 3 day per week athlete over the course of the year and you will still see very good progress.

For conditioning, or in other terminology, “CrossFit Metcons” we will not have set days for different durations. These are constantly varied to keep you on your toes and for your entertainmentJ … Here is what you can know. The movements in the conditioning sets are going to accessorize the strength work you did beforehand. Here is a rough template for what to expect. About 70% of your conditioning sets will be 8-12 minutes, 30% will be up to 8 minutes and the other 30% will be over 12 minutes… Again, this is over the course of a long time. Don’t get caught up in what one or two weeks’ look like. We will hit it all. Your shorter duration workouts and the intensity put out during those, DOES contribute to your endurance for longer duration workouts. However, the same is not true if reversed. This template will improve your Fran time, and your Murph time… We will test benchmark workouts roughly every 4 weeks. These will most likely always be on a Monday… Keep in mind, I want to hear what you guys like. I want you to have fun and feel like you are getting a good workout in. If you are not liking the programming, let me know, we can brainstorm it.

A note on energy systems. I am going to explain this very simply. Primarily because that is the only way I understand it:) … Your shortest energy system, the phosphagen pathway, utilizes creatine to create ATP (energy), without the use of oxygen. Very short duration, very high intensity. 6-10 seconds. This is your one rep max lift or your 60-ish yard dash… The glycolytic pathway, high intensity and short to moderate duration. This utilizes the storage form of carbohydrate (glycogen) to create energy, without utilizing oxygen. 10-90 seconds. These could be your strength lifts and accessory work, or tabatas, etc… Anything over 90 seconds of work is your oxidative pathway. This is aerobic, meaning this pathway does use oxygen to make energy. Low to moderate intensity & long duration. Anything over 90 seconds of work. So that is like, EVERYTHING else, lol.





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