https://www.yorkcountytraining.com/media daily 0.75 2025-07-24 https://www.yorkcountytraining.com/media/61bea9kv7vpag10qm2eo5hkbo3ty0t monthly 0.5 2025-07-30 https://www.yorkcountytraining.com/media/rjv8t9w4mtgpb4jrsq28j3u459kpsm monthly 0.5 2025-07-27 https://www.yorkcountytraining.com/media/c6tugz9dffqp7lmpozm2u8n35397tg monthly 0.5 2025-07-24 https://www.yorkcountytraining.com/media/bone-health-you-should-read-this monthly 0.5 2025-07-13 https://www.yorkcountytraining.com/media/summer-training-bring-on-the-heat monthly 0.5 2025-07-06 https://www.yorkcountytraining.com/media/crossfitbestresultslowestrisk monthly 0.5 2025-02-21 https://www.yorkcountytraining.com/media/test-week-recap monthly 0.5 2024-09-24 https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/c9a73f07-d97b-4f2a-ba81-660f202424e3/R+%285%29.jpeg York County Media - Test Week Recap However, some of you might be feeling disappointed with your Test Week results. Perhaps you didn’t see the improvements you were hoping for or even did worse in some tests compared to last time. It's important to remember that fitness is not always a linear journey. Don’t be discouraged. Instead, use this as a chance for reassessment and growth. https://www.yorkcountytraining.com/media/back-to-school-embracing-a-healthy-routine monthly 0.5 2024-09-03 https://www.yorkcountytraining.com/media/i-sit-too-much-and-i-think-you-do-toonbsp monthly 0.5 2024-08-25 https://www.yorkcountytraining.com/media/gear-up monthly 0.5 2024-08-18 https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/cf155261-54ec-479a-829b-592b52c6ece2/IMG_7654.jpg York County Media - Gear Up - Make it stand out There are a wide variety of grips. Try your friends grips before ordering your own. https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/6b692153-0d82-440a-a8be-841e85b37a5f/IMG_7665.jpg York County Media - Gear Up - Reminder: hook grip = a strong grip! Thumb tape is used for lifts that involve hook grip (i.e. Olympic lifts like snatches and cleans, or deadlifts). It helps protect the thumbs from feeling sore and sandpapered. It’s not a must-have when you first start but, if you experience discomfort during these lifts, give it a try. https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/f0816fa0-78d4-4c57-8133-e806e59fc2da/IMG_7674.jpg York County Media - Gear Up - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.yorkcountytraining.com/media/starting-that-first-run monthly 0.5 2024-08-13 https://www.yorkcountytraining.com/media/its-time-to-use-your-fitness-the-importance-of-sports monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/ee23b416-43e1-456d-8bb1-1358b21ee86c/6-Hierarchy.png York County Media - It’s Time to Use Your Fitness: The Importance of Sports In the 2002 publication “What Is Fitness?” CrossFit proposed a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves through metabolic conditioning, gymnastics, weightlifting, and finally, sports. Today, we’re focusing on the pinnacle of this pyramid: sport. https://www.yorkcountytraining.com/media/shoe-talk-the-101-on-finding-your-perfect-running-shoe monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/c2f0fe4e-fdb2-4696-b85a-d4642d26d96c/unnamed.png York County Media - Shoe Talk: The 101 on finding your perfect running shoe. - Shoe fit: To ensure your shoe is the perfect fit, here are a few things to do when trying on new shoes: Remove the liner and stand on it: Take the insole out of the shoe and stand on it with your full weight. This helps you see how your foot fits within the shoe’s boundaries. Check toe space: There should be a minimum of one pinky width, ideally one thumb width, between your longest toe and the front end of the liner. This accounts for how much your feet spread out while you’re running. Put the shoe on and recheck: Ensure the spacing hasn’t changed with your foot in the shoe. Your big toe knuckle should line up with the rocker of the shoe. Foot platform width: Your foot should be on the platform, not hanging over. If so, you need a wider shoe. No rubbing around the ankles: Ensure there is no rubbing of the collar around the ankle bones or achilles. https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/ccefce3a-a56b-4398-bc50-bc4b8a48281e/unnamed+%281%29.png York County Media - Shoe Talk: The 101 on finding your perfect running shoe. - Ideal shoe structure: Strong heel counter: A strong heel counter provides stability and support to the rear of the foot. It helps keep the heel in place, reducing slippage and improving overall fit. This feature is particularly important for maintaining proper foot alignment during the gait cycle. Reduced midfoot twist: A shoe with reduced midfoot twist offers better stability and support through the middle part of the foot. This feature helps maintain the foot's natural alignment and can be especially beneficial for runners who need more support or those with a tendency to overpronate. Strong forefoot rocker (some runners prefer not to have this, but it does improve performance): A forefoot rocker is the upward curve at the front of the shoe. A strong rocker can improve running efficiency by facilitating a smoother toe-off during the gait cycle. It can help reduce stress on the forefoot and improve overall running economy. However, it's worth noting that some runners prefer less pronounced rockers, as individual preferences vary. https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/4886db22-7944-4506-9dee-862706ec9d45/unnamed+%282%29.png York County Media - Shoe Talk: The 101 on finding your perfect running shoe. - Heel-to-toe drop: This refers to the height difference between the rear and forefoot of the shoe. A higher drop reduces tension on the posterior chain but increases stress on the knee and forefoot. A lower drop does the opposite. Most runners prefer a 6-8mm drop, but comfort depends on various factors including cushioning, stride, strength, and previous injuries. It also depends on the compliance of the shoe, as heel-to-toe drops are listed based on static non-weight-bearing measurements on shoe websites. https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/a4ca414d-c509-4af7-ba00-689b7aec1dcf/unnamed+%283%29.png York County Media - Shoe Talk: The 101 on finding your perfect running shoe. - Compliance vs responsiveness/resilient: When a shoe is more compliant it is softer and compresses more but it may not have a significant bounce back feeling. A more resilient/responsive shoe feels like it is giving something back once you hit the ground, and it refers to how fast the foam rebounds from a compressed state. Typically, more responsive shoes are workout and race shoes, whereas more compliant and less responsive shoes are daily trainers. EVA foams tend to be firmer, while PEBA-based foams tend to be more responsive, but this is not always the case. Let’s dive into the different types of foams we see in running shoes. https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/d04d8370-bcce-430b-a97e-f9457ed0ec42/Shoe+Talk+%286%29.png York County Media - Shoe Talk: The 101 on finding your perfect running shoe. - Foams: EVA: The most commonly used foam, ethylene vinyl acetate, is light and has a cushioning effect and returns roughly 60-65% of the energy put into it from footstrike. TPU: thermoplastic polyurethane is more durable and has better energy return than EVA (70-75%), but is significantly heavier. PEBA (AKA Pebax): polyamide block elastomer is extremely light and has superior energy return, starting at 85%.The major critique of PEBA foam is that it is far less durable than EVA or TPU. CO2/Nitrogen Infused EVA: Chemically treated EVA results in a lighter and softer material with energy return ranked somewhere between TPU and PEBA. Proprietary blends are “secret foams” foams that are in most race shoes that many guess are some PEBA blend, but the methods of infusion and quantities of foam blends are unknown. https://images.squarespace-cdn.com/content/v1/631e70bf1359815802a25aa8/2bde212d-717e-46de-9bbd-1092ab842d88/Shoe+Talk+%284%29.png York County Media - Shoe Talk: The 101 on finding your perfect running shoe. - Happy shoe shopping! https://www.yorkcountytraining.com/media/crossfit-changing-the-game monthly 0.5 2024-07-15 https://www.yorkcountytraining.com/media/class-warm-up-an-important-part-of-getting-better-at-crossfit monthly 0.5 2024-07-07 https://www.yorkcountytraining.com/media/reasons-why-your-fitness-progress-might-be-stalled-and-what-to-do-about-it monthly 0.5 2024-06-28 https://www.yorkcountytraining.com/media/summer-is-not-the-time-to-take-a-break-from-improving-your-fitness monthly 0.5 2024-06-12 https://www.yorkcountytraining.com/media/nothing-changes-if-nothing-changes monthly 0.5 2024-05-29 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