crossfit Archives - Tucson Strength

Gym Has Been Completely Renovated

Danny — Fri, 19 Dec 2025 00:46:28 +0000

Check out the new layout

We are super excited about our new gym layout. This allowed us to organize the gym with a much more cohesive layout. We have upgraded our equipment line to offer the newest most innovative equipment on the market as well as some of the greatest classic pieces of all time. We have hand picked each piece of equipment from around the country to offer the best experience for the serious strength enthusiast. We are proud to carry some vintage Cybex, Body Masters, and Flex equipment as well as new pieces from Arsenal and Hammer Strength.

Our powerlifting area is the most comprehensive over any gym in the state of Arizona. We have numerous competition combo racks, competition benches, a monolift, and professional deadlifting platforms. All of our bars are competition bars. We have Texas Power bars, deadlift bars, and squat bars as well as every specialty bar you could imagine.

Our Functional Training area boasts an 1800sqft turf inside with More kettlebells than any other gym in town. We have a fully functioning Crossfit area and 5 Olympic Platform with bars and kilo bumpers.

Whether you are into Powerlifting, Olympic Lifting, Bodybuilding, Hyrox, Crossfit, or general Strength, you wont find a better equipped gym.

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Can You Crossfit and Powerlifting at the Same Time

Admin — Sun, 24 Jan 2021 23:15:41 +0000

Crossfit has been the best gateway drug to the barbell sports. It is single handedly responsible for the rebirth of Powerlifting and Olympic Weightlifting in the United States. Crossfit found the way to put the bar back in people’s hands and got them to think about fitness and training differently.

Now Powerlifting has seen exponential growth over the last decade. Crossfit served up some amazing workouts with the barbell and the people wanted more of it. We consistently get Crossfit Athletes that want to compete in the barbell sports because they love getting stronger. The problem is many want to continue to Crossfit while undertaking the sport of powerlifting. They love their Crossfit community, but want something different.

Up until recently I accommodated these requests to program and coach powerlifting while they did WODs at their other gym. Why did I stop? It never worked. Each person either fell out, or just stopped training because they were burned out.

Powerlifting is a sport of specificity that generally focuses on lower rep strength and building volume with out overwhelming fatigue. There are times where PL programs will have a larger amount of volume and variety, but when peaking for strength, the purpose is to eliminate fatigue and express low rep strength in 3 specific movements. In general you also want to be relatively fresh when you are training for Powerlifting. If you are sore or exhausted from a squatting session it is important to make sure your deadlifting session is spaced out enough to somewhat recovered. We are training not only the muscular system, but also the nervous system. If you are grinding out slow ugly reps because of fatigue you aren’t training optimally and setting yourself up for injury.

When I would program for a Crossfit athlete I would routinely have issues with them showing up to training sessions trashed from a WOD on the previous day. I was told that the days before WOD was a “conditioning” day, but the workout was still a tremendous amount of volume and they would come in sore and fatigued. Though the conditioning WOD involved lower weight movements in involved hundreds of reps. I would have to constantly change their program or send them home to rest.

THE SOLUTION

I encourage Crossfit athletes that want to cross over to powerlifting to consider thinking of their training in seasons. If they are looking to focus on strength and powerlifting, they should prioritize it and focus on it for 3-6 months. With their powerlifting coach they can organize some conditioning days that will not interfere with Powerlifting recovery and keep a base of conditioning for when they choose return to Crossfit with a bigger strength base.

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So You want to Focus on Strength?

Admin — Thu, 08 Oct 2020 22:21:39 +0000

Focusing on improving maximal strength is trending. Putting up impressive numbers has become popularized on social media. Seeing 140lb women deadlifting 300+lbs is a common occurrence nowadays if you are following along on Instagram. Though we are seeing a lot of newcomers wanting to improve strength, many are making the cross-over from general fitness, bodybuilding, and Crossfit to focus on strength and the strength sports. Olympic weightlifting and Powerlifting have seen a boom over the past decade, primarily due to the influence Crossfit has had on the industry. It got people off the machines and put the bar back in their hands.

Here are a few important things to know, before deciding to make the switch to focus on strength goals.

STRENGTH TRAINING FEELS SLOWER PACED… BECAUSE IT IS

When coming from the energized environment of training for time, AMRAPS and pushing your intensity to the limits, it can be a bit of a buzz kill when starting your journey in strength. Rest is your friend, and its important to understand that 2-3 minutes of rest between sets is part of your training. Strength training utilizes the creatine phosphate energy system. Even though you’re not breathing heavy and your muscles aren’t burning, you may not be recovered for your next set. Creatine is used for short bursts of work and can take anywhere from 2-5 minutes to fully recover, depending on the loads you are using. Set a timer and practice resting. You can push faster paces when doing your accessory work.

VIEW TRAINING AS PRACTICE, NOT EXERCISE

Gains in strength are achieved by focused your attention on practicing the skills of each lift, and increasing volume of training over an extended period of time. If you want to improve your squat or bench press it will take practice. Workouts are no longer about solely getting “exercise” in. You are showing up to practice your technique and build training volume. We are focusing on training specificity, not variety and intensity. The skills involved in the barbell movements take time master, and building up good habits will pay off in the long run. It’s easier to build good habits than breaking old ones, so making this distinction early on is key. In the beginning, workouts may not feel as challenging, but over time the intensity will increase and you will be looking forward to your recovery days.

SETTING PERSONAL RECORDS ISN’T THE GOAL OF EACH SESSION

Hitting a new personal record is awesome, but it can’t be done all the time. Strength building is achieved primarily in the range of 70-85% of your 1 rep max. We rarely go maximal in training. Strength is built by increasing training volume up over time. The most successful trainees show up consistently, keep a journal, and put in work over long periods of time. There are numerous ways to get strong, and though we love seeing more weight on the bar each session, it isn’t the case all the time.

It is common to keep the same weight on the bar for multiple weeks and simply add sets or reps weekly to build base strength. There is a time where weight gets heavier each week, but there is a time and place for everything. There is a process to building strength and you have to trust it. Lying in a pool of sweat exhausted isn’t the outcome we are looking for. You should walk out of your session knowing you put in work, but not wiped out. Having said that, there are times where pushing to near exhaustion is involved, it just isn’t the goal of every session.

CONDITIONING IS IMPORTANT, IT’S JUST SEPARATE FROM YOUR STRENGTH WORK

Keeping a base of conditioning is important, even when focusing on maximal strength. Too many powerlifters and strength athletes are lazy when it comes to keeping an aerobic base. Let’s be honest, unless you are making tons of money being a strength athlete, our health is more important than anything else. An aerobic base is also crucial for optimal recovery in strength training. If you think cardio is getting your heart rate up by doing sets of 5 on squats you are lying to yourself. Cardio should be kept separate from strength work. What does this mean? Doing a squat session, then deciding to do a finisher of bodyweight Squat/Burpee AMRAP is counter productive for optimal strength. Getting on that boring elliptical for 30-40 minutes keeping your HR at 130bpm after you session is more effective. On an off day doing a HIIT session that focuses on cardio is also fine. Just realize that it should be cardio, not lifting weights faster. Using Rowers, Ski Ergs, or bikes are a great way to include effective intervals without trashing your body. If you are squatting and deadlifting a few times per week you don’t need to do ineffective conditioning involving those movements.

GET ON THE RIGHT PROGRAM

Doing a Google search of powerlifting or strength programs can leave your head spinning. There are hundreds of programs out there. Many are awesome and some are just trash. Finding a solid coach to help you get on the right program is important in building a successful strength plan. I love seeing someone that has no base strength tell me they are running Sheiko. Sheiko is a great program for experienced lifters, but if you can’t squat your body weight you are better off starting off on a basic linear progression.

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My Daughter: Dad, I can definitely deadlift more than he does!

Admin — Sun, 11 Aug 2019 22:42:47 +0000

My daughter has grown up in the gym. It is a privilege that not every kid has, but strength and fitness is something that is second nature to her. From the moment she could walk, she would stumble over to the barbells or kettlebells and try to lift them up. I don’t ever really remember teaching her how to swing a kettlebell—she watched me do it so many times she just imitated me and went for it. As a dad, I swell with pride watching her have such confidence in her physical abilities.

A couple years ago we were at an event for the gym and we had a 55lb kettlebell at our table. She watched a young boy about 2 years older than her walk up and unsuccessfully attempt to lift it. She smiled, walked over to it and picked it up with one hand! The difference between her and the boy is that she knows how to lift. Later that week she proceeded to tell me how cool it was to be strong, and how it made her feel awesome. She also has another gift: she doesn’t take crap from other kids. If she sees someone getting picked on she is the first to step up and say something. I know lifting weights isn’t a form of self defense but it is directly related to being mentally strong and feeling confident.

I have heard from many of my female friends over the years how they hate going to the gym for many reasons.

I don’t know what to do. Should I lift light weights and more reps? Or heavy weights and fewer reps?
I don’t want to get bulky or look like a man.
I feel like people are looking at me all the time and I don’t know what I am doing so I get intimidated.
I get tired of guys at the gym coming up to me to offer unsolicited advice.

Many of the above issues come from inexperience: not knowing what to do or lacking a solid foundation and knowledge of training. A big culprit is the misinformation found on social media. Whether your child is on social media or not, the repercussions are everywhere because their friends are on it. There are thousands of wannabe Instagram stars shooting to be Instafamous, and they are spouting straight trash when it comes to fitness advice. Many times they promote dangerous diet advice coupled with nonsensical workout routines. Of course every photo or video is of the Instagram model’s rear end or six-pack.

Our goal is to educate and empower so that the gym isn’t a place of fear.

I have seen my 9-year-old develop confidence in herself from strength training and my goal is to offer a program at my gym for teens to learn how to train the right way with solid nutrition advice. The best part is we have an amazing instructor who walks the walk. Kirstin Fink represents this program in the best of ways.

Please contact us with any questions.

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Things I Wish I Knew about the Squat Sooner

Admin — Sun, 31 Mar 2019 21:29:22 +0000

The squat is one of my favorite exercises. It is a full body exercise that develops full body strength and power. Unfortunately, it is one of the most poorly executed movements in strength training. I can’t count the times someone has watched me squat and says things like, “My knees hurt just watching that!” or “My back would be out for days if I tried that.” Well that is probably true, but for the most part it is because just about everyone that has come to me for squat instruction is doing…… Not a squat… Well, they are putting a bar on their back and going up and down, but that’s about it. It doesn’t matter if you are training for general strength, Crossfit, or powerlifting, the fundamentals of the squat are the same.

In my early 20s I suffered a severe back injury while squatting which I still feel the remnants of today. It kept the bar off my back for over a decade. The good news is, I was able to make corrections in my 30s that allowed me to break my all time PRs of my 20s at 40 years old.

Here are some key points of the squat that can make all the difference.

MASTER THE SETUP AND WALKOUT

The setup is your first rep (I stole this from someone, I just don’t remember who). It is crucially important for a successful and safe lift. Set the bar height so you don’t have to tippy toe the bar off the rack (this is a great way to crank your back and a true sign of the novice). Get both feet underneath you. Keep your lower back in a neutral position; a lower back arch on the squat is a great way to injure your back. Wedge yourself underneath the bar. Some people like to think about pulling the bar into their body, I always think about pulling my body up into the bar. Pulling anything down into me while trying to stand up never resonated with me. When un-racking the bar, take it seriously. Maintain upper back tension, inhale, and walk it out with 2 short steps. Don’t fidget with the bar. This only works with light weight. Which leads me to my next point.

TREAT LIGHT WEIGHTS AS IF THEY ARE HEAVY

Too many people unrack the bar mindlessly, and do crazy looking high speed reps that resemble a seizure. This continues until the weights become heavy and then they get pissed because they get pitched forward on heavier sets. They then say stupid things like It wasn’t heavy, I just lost my groove. No, Stupid, you didn’t have a groove to begin with. Each warm-up set should be treated like a working set. Many strong people get injured with weights that are way less than their maximum.

STAY TIGHT

I believe Dave Tate said “if you think you are tight enough, you’re not.” This is the most under applied aspect of the squat. From wedging underneath the bar, walking it out with calculated steps, the active descent, and the way up, your upper back should be engaged throughout. Not for one second should you lose upper back tightness. Working with lighter weights and pause squats is a great way to practice this.

ACTIVELY CONTROL THE DESCENT; ACCELERATE ON THE ASCENT

Actively pull yourself into the bottom of the squat. The downward movement of the squat isn’t about you losing to gravity. As the weight gets heavier you will need to be in charge of that weight from the time you place your hands on the bar at your set up till you rack it after completion. Pulling yourself into the bottom is crucial for a big squat. When coming out of the bottom driving hard and explosively is a must. This doesn’t mean reckless movement, but maintaining control and thinking about getting faster as you get up. Powerlifting isn’t about moving everything slowly and feeling the burn. Grinding out lighter weights is a sure way to miss the heavier weights.

SLOW REPS ARE A SIGN TO STOP

This piggy backs on the last section. If your squat reps are slowing down and you are fighting to get the next rep, just rack it. There is a time and place for a good widow maker 20 rep squat routine, but those programs shouldn’t be the staple of your training. Ninety percent of your training should be between 70-80% of your 1RM lifted in smaller reps broken into multiple sets. If you are grinding out your squat every week you may get a little stronger in the short term, but it is nearly a 100% guarantee that an injury, strain, burnout, or really long plateau is right around the corner.

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Not Just Another Gym

Admin — Mon, 28 Jan 2019 02:21:13 +0000

Tucson Strength, (formerly Evolution Fitness), has been a around for nearly nine years. If you’ve been around for a while, you know things are rarely stagnant: something’s always happening, sometimes subtle, other times extreme.

In the early 2000s I couldn’t keep employment at a facility for more than two years because I was always pushing the limits and seeking better ways to do things. Unfortunately, I wasn’t the one writing the checks. To innovate I had to put my money where my mind was. I wanted to create a training environment offering personal training as well as strength and movement based group instruction. In 2010 I started Evolution Fitness Systems.

At our first 1000sf location we developed an approach using kettlebells and barbells that attracted the people I wanted to train. Those that believed strength was important and looking for a place that understood them. We designed programs focused on mastering the fundamentals while pushing hard, but not to the point of losing form. As word got out, we expanded to become the place for people who didn’t want an LA Fitness or a Crossfit box. Those who found us loved our approach and philosophy.

Evolution Fitness grew strong over the years. Our offerings expanded to mobility classes, Olympic weightlifting, powerlifting, indoor rowing, nutrition coaching, and a running group. Each specialty was led by an experienced coach and I felt extremely proud of everything we offered. Then and now, our coaches are truly the best people I have ever been associated with.

Though we increased our offerings I knew we were still missing the mark. In 2016 I changed our name from Evolution Fitness to Tucson Strength, fully expressing who we are through our name. We wanted to bring in people who already believed in the value of strength and needed a place to learn how to become stronger. Tucson Strength continued to grow.

Weekly I got calls from powerlifters asking me if they could train on their own at my gym. They were frustrated at their big box gyms because they couldn’t get a decent bar to lift with or they had to wait for a squat rack because some bro was curling in it. I also had Crossfitters calling me because they wanted a place to do a WOD on their own. Big boxes don’t accommodate Crossfitters and I couldn’t accommodate them in my training facility either without interfering with our classes. Though Tucson Strength was thriving, I knew we could make a bigger impact. I knew Tucson needed more and I really wanted to be the solution.

Then the answer hit me and I couldn’t sleep until we made it happen.

I dreamed of building a facility with space enough to run our group training while also accommodating strength enthusiasts looking to train on their own with the best equipment. Tucson Strength could be more than a place for people to learn to become strong. We could be Tucson’s home for the strength enthusiast. To do that we had to move from the out-of-the-way warehouse that made us Tucson’s hidden gem and take strength to the main street. After months of searching for a building the opportunity came up to take over the former Chuck E. Cheese just a mile or so away. Without hesitation we moved on it.

The result has been nothing short of mind blowing. The average person walking through the doors sees just bars and weight machines. But seasoned strength enthusiasts light up when they see our specialized equipment: numerous hand-built deadlifting platforms and Olympic lifting platforms — both equipped with competition plates; competition benches and squat stands; a belt squat; Texas Power bars and deadlift bars; and too many specialty bars to list. Our cardio area boasts self-propelled treadmills and other pieces not found in most big box gyms. The monkey bar obstacle course rig and turf area really highlight the space.

This carefully curated collection of equipment is just a small piece of why Tucson Strength is special. We’re special because we aren’t just a gym. Tucson Strength is a community of individuals pursuing strength, health, and better movement. Our community, more than any of the equipment we can boast about, makes this place amazing. Members here for 1-on-1 training, group training, or open access help each other and create a great environment you won’t find in other fitness gyms.

We aren’t a sales organization that sells a thing called gym memberships. We are a strength training community maintaining our values over money. Everyone who trains here agrees to a code of conduct which outlines our expectations. Members here for 1-on-1 training, group training, or open access help each other and create a great environment you won’t find in other fitness gyms. At Tucson Strength you’ll see a powerlifter who squats over 600lbs hugging and chatting with an 85-year-old 1-on-1 client because they’re both here for the same reason: to become stronger as part of a community. Anyone can copy our equipment, but they can’t copy our diverse community, brought together here because we believe strength has a greater purpose.

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