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Fear Deadlifts? Fix Your Set-Up

Written by Nash Woods           It is not uncommon for CrossFitters to be relatively weak in the deadlift. Many write it off as a dangerous movement and opt out of the risk involved in lifting heavy weight against the perceived rewards. Although the thought is correct that you do ...


Going to Cal Regionals!

Really excited that Northstate CrossFit will be sending a team down to the California Regionals this year! Out of 175 teams that registered we came in 13th! That spot may move up once the individual scores are removed. The Roster is @cristajorgensen @anna_rollins4 @hannah.dykstra @brittany__williams @jonjorgie @asalisbury01 @josh_sherman7 @richiecarrel  #crossfit #nscf ...


Steph Wins!

Congratulations to Stephanie Miller for taking 1st at her powerlifting meet this weekend. She had a 771# total, 292 squat, 143 bench, 336 deadlift at 139lbs. #badass #2for2 #powerlifting #crossfit #nscf #squat #bench #deadlift #momstrong #millertime


Building Core Strength

Written by Hannah Dykstra        CrossFit puts a high value on functional movements that use the body as a whole versus segmenting body parts into isolation training, the classic "body building" routine. This emphasis trains greater measures of athleticism by applying exercise to movement in ways that may mimic patterns of ...


Hamstring Mobility in the Kettlebell Swing

 Written by Sarah Loogman        Although much of the fitness world has conceded that the kettlebell swing is a low back and shoulder exercise, proper understanding of the mechanics involved in swinging a kettlebell demonstrate that it should, in fact, be an exercise for the glutes and hamstrings while ...


What is Adrenal Fatigue?

 Written by Hannah Dykstra

        Adrenal fatigue is a general idea for a collection of signs and symptoms that results when the adrenal glands are at dysfunctional operating levels. Most commonly identified through prolonged periods of high stress, physical fatigue, or feelings of depression, this syndrome is often hard to identify as it has no obvious signs such as those of a physical illness, like the common cold or flu. The effects that stressors have on our body are dangerously powerful and a person can experience the devastating effects of adrenal fatigue simply through “overdoing it” – a common state of high-level athletes or even top level businessmen, though not limited to. The havoc that this can cause in an individuals life can be detrimental to mind, body, performance and relationships. 

What are the adrenal glands?

        The adrenal glands are small glands located just above the kidneys that play a vital role in hormonal balance and responses to stress. The glands act by secreting particular hormones, or ”chemical messengers,’’ that travel throughout the bloodstream enabling proper functions of the body. A few main hormones produced by the adrenal cortex are: 

Mineralocorticoids/Aldosterone) –
The purpose of this hormone is the maintenance of the body’s water to salt ratio which regulates blood pressure. A deficiency in the proper function of aldosterone causes the kidney to lose excessive amounts of sodium and  water, leading to dehydration and the symptoms that accompany it.


Glucocoticoids/Cortisol –  Cortisol is the hormone involved in stress response and regulation of metabolism. Cortisol mobilizes amino acids into the blood and liver which stimulates the liver to convert the acids to glucose (energy production fuel), then stimulating the proper use of this glycogen in the liver. Fatty acids are mobilized and used as fuel for energy and counteracts the inflammatory response. This proper cycle maintains the body’s resistance to physiological stressors which stabilizes mood and emotions. 


        Most active adults participate in a broad range of psychological and physiological demands including family responsibilities, stressful jobs, relationship dynamics, lack of sleep, financial struggles, dieting and emotional stress. All of theses stressors trigger our adrenal glands to produce bouts of hormones in order to balance the stress to health ratio. These secretions of hormone release give us energy upon waking and keep us alert throughout the day, but when out of nature’s balance, can wreak incredible damage on an individual’s wellbeing. 

What is adrenal fatigue?

        When we face these stressors on an everyday basis, our adrenal glands are forced to constantly sustain high levels of cortisol and will eventually reach a point where their ability to support stress becomes impaired. Not only does this dysfunction among our adrenals affect our short-term response to stress, but it also inhibits our adrenals ability to balance and produce other hormones such as DHEA, estrogen, progesterone and testosterone.


        There are a few symptoms associated with adrenal fatigue that are commonly ignored, but can be vital signals from your body alerting you of detrimental fatigue.


These symptoms may include:


  • Difficulty getting up in the morning
  • Inability to handle stress
  • Craving for salty foods
  • Lack of energy
  • Mild depression
  • Insomnia 
  • Overuse of stimulants
  • A weak immune system

        Unfortunately, adrenal fatigue hasn’t been used an official diagnoses in conventional western medicine, but it is greatly spoken of through alternative practices. If you’re reading this list of symptoms and you feel you may be experiencing adrenal fatigue, there are a few steps you can take to heal yourself naturally.



        Remove foods that are hard to digest, highly processed and contain toxins or chemicals. Foods that fall under these categories have potential to be extremely harsh on your adrenals.


Foods to avoid:

  • Caffeine
  • Sugar and Sweeteners
  • Processed and microwaved foods
  • Hydrogenated oils 

Foods to add: 

  • Coconut
  • Avocado
  • Cruciferous vegetables ( Cauliflower, broccoli etc..)
  • Chicken and turkey 
  • Fatty fish
  • Nuts and seeds


  • Ashwaganda
  • Holy Basil
  • Fish oil
  • Magnesium
  • Vitamin B complex
  • Vitamins C & D3
  • Zinc


  • Naps (rest when tired)
  • Sleep 8-10 hours a night
  • Avoid staying up late and regulate a sleep schedule
  • Do something that makes you happy everyday
  • Exercise
  • Eat a balanced diet

        Despite western stigma with mental health, strong evidence supports the conditions associated with adrenal fatigue and the recovery methods listed above. Aggressive and ambitious personality types and also the simple nature of our culture are more prone to these symptoms which are only made worse by barreling through. If the symptoms of adrenal fatigue sound familiar, practice some healthful adjustments to your lifestyle and gain a more joyful and fulfilling life! 


17.1 Tips & Strategy

Written by Sarah Loogman  Just like that, the CrossFit Open is upon us once again with a brutal couplet to start off 2017. With an ascending ladder of dumbbell snatches mixed in with burpees over the box, this is a mental mastermind's dream and the hyper strategists nightmare. 17.1 is simple ...


Top 6 Supplements for CrossFit

Written by Sarah Loogman         When it comes to the world of supplements, there is an overwhelming stack of pills and powders lining the shelves that advertise great promise of weight loss, muscle gain and more. The newly inspired fitness activist or big dream athlete often get lost ...


Run Better, Run Faster: The Pose Method

Written by Hannah Dykstra        If you thought running is a technique-free exercise, think again. Although putting your foot in front of the other may seem dummy-proof and straightforward, there are techniques and styles to running just as there are with any other exercise to optimize efficiency and reduce ...


Eliminate Wrist and Elbow Pain with Extensor Training

Written by Nash Woods         Fixing imbalances is crucial to developing athletic performance while avoiding injury. Imbalances of the physical body will tend to occur anytime that one system is used more frequently than its antagonistic system. Just about every sport, hobby or lifestyle, has a quality of biased movement that over ...


The CrossFit Open: No Excuses

Written by Sarah Loogman         The Open is upon us!! In 28 days, the largest scale fitness event in the world will kick off for athletes all around the globe. For a very elite few, this is the start of the CrossFit Games season, but for the vast majority, the CrossFit Open ...

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The Physiology and Psychology of Breath

Written by Hannah Dykstra         Most CrossFit athletes have been drilled with the concept of intensity and high-power performance, yet many miss the mark when it comes to factors such as mobility and recovery. Many of us, including myself, are guilty of neglecting these less glamorous details when we focus solely on ...


Eliminating Shoulder Pain

Written by Nash Woods        The lifestyle choices that we make condition us to a particular pattern of movement that often are cause to imbalances or restrictions to our full potential function. Despite the fact that CrossFit has brought broad and varied fitness to all, traditional CrossFit programming has lead to signature ...


The CrossFit Mom: Oxymoron or Fitness Revolution?

Written by Mikilah Speer        If I had a dime for every time that somebody looked at me with concern while I was pregnant and asked, “Now, surely you have stopped doing CrossFit for now, haven't you?” I would sure be able to buy a lot of baby products! By their reasoning, ...