A #MassifAthlete shares her experience after 9 months of training with Massif Athletics. As a masters athlete, many times as I advanced in skills and increased barbell weights I seemed to get injured. That was when I contacted [Massif Athletics remote coach] Cori for help. From her initial assessment of me, she was able to identify many muscle imbalances and weaknesses contributing to my body not moving incorrectly and repeatedly getting injured. She then designed a very specific individual program to correct these issues, as well as move me forward as an athlete in all areas: strength, power, endurance, agility, flexibility, balance, and overall performance. I have committed to Cori’s programming for 9 months now and have seen dramatic results. I am stronger, no longer get injured, my muscle imbalances have improved, and I have developed an engine that I never thought was possible. Cori taught me the true meaning of digging deep along with life balance. Along with my individual program design, she also […]

By Cori McDougald, Massif Athletics and Massif Remote Coach There are three key differences between the commonly used fitness phrases; training and working out. You may be thinking, “What’s the big deal? Does it matter?” As a coach of many different types of athletes ranging from wildland firefighters to Olympic weightlifters, I am going to answer that question for you and say, “YES! It matters.” Read on and I’ll give you three examples of how they differ, but I am sure you could come up with plenty more and honestly, it probably varies widely from individual to individual. Below are just some of my own coaching insights. Training has a Why When I initially start working with an athlete (yes, if you are working out, you ARE an athlete), I first ask them why they need coaching. This isn’t as simple as wanting to lose 10 pounds or PR by 5lb on their back squat, but its deeper. It’s the “I’m going to stay alive […]

Massif Athlete Rich Nicholes & The World’s Toughest Mudder Experience Written by Rich Nicholes In the most basic of explanations, my race was epic!  I did not accomplish a single goal, but I left everything I had on the course.   I had everything dialed in on my pre-race prep.   I put on a good 7 – 10 lbs (I never did a pre-race weight) in carb loading.  I was hydrated so well, I was peeing every 20 minutes prior to the race.  I carried a water bottle with me constant for 2 days prior.  I was as well rested as one would expect, given the late start time and pre-race jitters.  I pre-soaked in a hot tub and took epson salt baths.  My mind was focused.   I checked in on the Friday prior to race day and got my bib, credentials, and pit time.  It took about an hour of waiting in line before I got my bib.  When they handed me […]

What We Do: Individual Program Design

You have goals. We help you reach them. Here’s how we do it in five simple steps: Step One: Consultation During your consultation, we review your goals, training history, injuries, and other important details. Then we discuss the lifestyle factors that need to fit with the program: what time you can train during the day when you can train during the week whether you feel best in the morning or afternoon what your sleep habits are what your lifestyle stresses are We learn about every athlete who trains at Massif through this process. Through this process, we start to develop priorities that reflect your goals. Your timeline helps us adjust the trajectory in which we create progression in your individual program design. For example, if you want to compete in an event two years from now, your training will look differently than if your event is six months from now. Step Two: Assessment Everyone is different, and needs different priorities addressed. During the 90-minute assessment, […]

Gluten-Free Turns Mainstream: Why It’s Popular and How It Affects Your Health

      Medical research, cultural patterns, and marketing influenced the rise in gluten avoidance. While there are legitimate, medical reasons why certain people need to avoid gluten, there are many questions about why the gluten-free diet increased dramatically in recent years. It’s important to understand what the facts are regarding gluten consumption in order to a potentially unnecessary fad. WHAT GLUTEN IS AND WHO CAN’T REALLY EAT IT  Gluten is a plant protein that occurs in wheat, barley, rye, and some oats. For some individuals, gluten-free isn’t a fad. It’s a necessity. For example, celiac disease damages the lining of the small intestine when a person eats gluten. It prevent the intestine from absorbing necessary nutrients. A Mayo Clinic gastroenterology team conducted a study about the condition and claimed that Celiac disease is four times more common now than it was 50 years ago. Some evidence suggests the increase in Celiac disease stems from people eating too much gluten. Other evidence points to significant changes in the biological make-up of new wheat. According to […]


I was talking to a friend yesterday who is completing her doctorate in Bio-Mechanics at university of Utah. She has been looking at specific gymnasts with flat feet and comparing their ability to rebound compared to someone with very high tension in the arch. The thought was due to flat feet (genetics?), you would never exceed in the sport. Could you, through a very specific training program, build the higher tension needed for the sport or are you destined for a life of limitations? How much of what we do is limited by genetics and what is trainable?

Happy Birthday Crossfit Massif

Today marks the first day of many. Starting today we will be hosting an open house all week long. We will be offering Complementary assesments for this week. Call and schedule yours today. Today’s Blog: Adaptation Jackie: row 1000m 50 thrusters @ 45lbs 30 pull-ups Evolution A) Build to a max Power clean in 8min 2 min B) 8min AMRAP Power clean @ 90% C) 10min max calories on Airdyne