Why Tempo Workouts Are So Important

By Crossfit West Boca | January 2, 2021 |

“The reason why we as coaches use tempo is to specifically control the athlete. Tempo is an important tool which can not only help the athlete learn the movement, but also develop appropriate motor patterns and body control.”  – OPEX Coach Mike Lee Tempo, also known as time under tension, is a programming tool that…

Read More


How To Use Hand To Measure Portions

By Crossfit West Boca | January 3, 2021 |

Hand-Size Portion Guide Using hands to measure portions is a good approach for most clients who don’t need specific amounts of foods or macronutrients. Hands are portable. They come with you to work lunches, restaurants, social gatherings, etc. Hands are a consistent size, providing a consistent reference. Hands scale with the individual. Bigger people need…


15 Tips For Better Sleep

By Crossfit West Boca | November 26, 2020 |

Sleep hygiene 1. Keep a regular schedule. Our bodies like regularity. Try to go to bed and wake up at the same times. With a regular schedule, your body will know when to release calming hormones before bed, and stimulating hormones to wake up. 2. Keep alcohol and caffeine moderate. Both will interfere with sleep.…