Crossfit Buffalo

Crossfit Buffalo Welcome to CrossFit Buffalo. Located in Cheektowaga, NY, we exist to teach exactly how the body works We will address every aspect of your fitness here.
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CrossFit Buffalo offers group CrossFit classes, personal training, and personal programming. Our staff is highly trained and skilled for every service they offer (check website for certifications and degrees). You will learn gymnastics, weightlifting, running, jumping, rowing, proper nutrition and everything else that your body was intended to accomplish before life got in the way. Cardio-respirat

ory endurance, strength, stamina, flexibility, speed, power, accuracy, agility, balance, and coordination. We all have strong points and weak points; the key is deeply understanding both so improvement comes quickly. There is a growing revolution in this world of people who are concerned about their level of fitness, instead of just their appearance. The best way to look fit is to BE fit. Anyone can do this. Our clients come from all ages and backgrounds. You will see results because you will be fueled by smashing your own records and absorbing the positive motivation from your peers and teammates. CrossFit is a universally scalable program that is suitable for ALL fitness levels regardless of age or current physical condition. Our clients range from SWAT officers to grandmothers. We ask you never expect standard leg press, leg extension, leg curl, chest press etc… In fact you won’t even find them here and we will teach you why these things are not allowed in our gym. First steps include setting up an appointment, On Ramp classes, then WOD classes. Please understand that the vast majority of people can’t perform the workouts listed on our website homepage. This is intentional and we would love to work and improve alongside you. Interested in a complete life change through the body, mind, and nutrition? Check out our website for more information on all we offer and exactly how to begin! See you out there!

“There is no such thing as bad weather, only the wrong clothes. Or the wrong attitude.”-Neil Peart-Things aren’t looking...
01/17/2024

“There is no such thing as bad weather, only the wrong clothes. Or the wrong attitude.”
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Neil Peart
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Things aren’t looking great for gym access today. Travel bans are up so cancelling classes as we go through the day here based on conditions and travel restrictions in the area. Keep an eye on zen planner for class cancellations.
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As far as home workouts. I know there is a wide variety of not only ability levels but also available equipment people have on hand. So if you want to still get your workout in DM me with what ya’ have gear wise (even if it’s nothing) and I’ll help tailor the strength and conditioning from our regular programming to your situation.
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Stay safe everyone!
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Every year I struggle with the idea that I’m supposed to change something or start anew. Or even simply focus on what ne...
12/31/2023

Every year I struggle with the idea that I’m supposed to change something or start anew. Or even simply focus on what needs to be accomplished. As if that in and of itself needs revision.
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Something I need to get better at is instead of looking forward with either excitement or trepidation of what could be is to sit still and take a look around at what is.
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What is making me happy? What is making me content? What had gotten me this far? What do I want to hold onto with the changes that are inevitable? If I’m always looking to change things, why? If I’m not, why?
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I’m not promoting stagnation. Far from it. But I just think we’ve been berated enough with the hustle and grind culture of always being better that we have lost a true valuation of anything thus far. If you’re not fulfilled now what makes you think you will be “when”?
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Someone once told me if you look back on your life you will see that every seemingly “good” or “bad” detail and decision has been part of a greater path funneling you to where you are today and that with any perspective you’ll realize it’s rarely happenstance.
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That whether it was conscious or not you have been choosing or following a path all along.
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If you really start to dissect this you will eventually learn a lot about yourself and what you want and need out of life.
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This will help you decide if you need to change direction or stay the course. Either way you can win. It’s all in what you decipher and do with it.
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The picture?
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My funnel brought me here. So I’m gonna keep throwing everything I have into it.
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Happy new year and thank you to everyone still walking with me and to all those along the way.
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The rings have forever been one of my favorite and most indispensable upper body training tools in the gym.-Few other th...
11/16/2023

The rings have forever been one of my favorite and most indispensable upper body training tools in the gym.
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Few other things will build strength, check confidence, and pressure test the system as a whole like they do. And there are enough exercises from beginner to advanced to keep you busy for a lifetime of training.
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Eagerness to advance through these measures is noble but you can discern a lot about yourself if you pay close attention to what’s going on during seemingly “basic” exercises with the rings.
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For instance, the ring push-up support hold will develop tons of requisite core and shoulder strength for more advanced moves but there is more to squeeze out of it than is often given notice. There are fundamental components that get bypassed a lot.
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Namely the turn out, protracted scapula, and forward lean.
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At the ground level your goal is to be able to hold with elbows locked, hands/rings as close to neutral as possible and body rigid and hollow (no sagging).
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But once you can do this for a significant amount of time (1 minute is a solid goal) it’s well worth dissecting further before taking it for granted.
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Turning the rings out, striving for palms facing completely forward, upper back rounded (think shoulder blades drifted apart) and ultimately having your shoulders in front of your hands will address classic weak points that can and likely will become limiting factors or injury prone areas down the road.
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This external rotation and protraction of the shoulder is the basis for building the integrity of the shoulder joint while the forward lean will temper the durability of the elbows (along with the most unexpected bicep pump).
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Both of these areas tend to fall apart when prematurely introducing more advanced moves like handstands, dips, muscle-ups, levers, etc..
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In facf it’s been beaten to death to talk about mastering the basics. As if anyone ever actually has.
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Maybe it’s time to stop looking at things as basic and advanced and start seeing the complex simplicities that tie them all together.

The tagline “simple, not easy” has become pretty ubiquitous as of late. Being applied to most any obstacle and it’s cont...
10/26/2023

The tagline “simple, not easy” has become pretty ubiquitous as of late. Being applied to most any obstacle and it’s context being defined by which side of it someone is on.
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Either a badge of honor to some or a barrier to entry for others depending on one’s perception of another viewpoint…
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Things are only as complicated or as hard as you make them.
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Mountains and molehills are usually easier to identify in hindsight.
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Get rid of the pride and prejudice and focus on the task.
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Because it’s not that easy. But it’s not that hard.
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BUILT TO LAST-If you need a lesson in fortitude I offer up to you a mentor.-Jan spent 40 years as a nurse and had the sc...
10/08/2023

BUILT TO LAST
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If you need a lesson in fortitude I offer up to you a mentor.
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Jan spent 40 years as a nurse and had the scars to prove it. It’s an occupation that ironically, given its nature of care for others, takes a major toll physically on its ranks.
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It has one of the highest rates of back injuries through either erosion from long shifts, odd hours, and stress or from incidental injury lifting and moving patients in far less than optimal positions.
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Decades of wear and tear left Jan with both scoliosis and stenosis and doctors recommended surgery as her only hope but she vehemently refused.
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Her first bid at recovery was to begin chiropractic care with Dr. Nick Masia which started her down the path. During that time she was dealt another blow when her husband fell victim to a widow maker.
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“I was instantly confronted not just with getting out of pain but with needing to do for myself what I always had help with. It was so infuriating and frustrating. I needed to be autonomous and I just wasn’t.”
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To bridge the gap between recuperation and capability Nick referred her to CFB coach Mike Ruggeri of Peak Performance Programming.
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“He really listened to my story and what I needed to be able to do at home and from day one everything has been tailored to making me independent again. I was afraid to move things around my house or even go into different areas and he freed me from that”
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After passively watching during her sessions the past few years, and wanting to continue pursuing her potential, she recently decided she wanted to begin taking classes at the gym.
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So under Mikes further guidance he is teaching her how to adapt to our programming.
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“I want to be an example to all the older people who think they can’t do this.”
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I like to think she’s an example to all of us.
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Muscle-ups can be annoying from a group training standpoint. At least in regards to conditioning. They are a great exerc...
09/20/2023

Muscle-ups can be annoying from a group training standpoint. At least in regards to conditioning. They are a great exercise and for those who can do them they are always a crowd pleaser. Once you have them and can handle them in volume they are just one of those exercises that are fun and exciting to test your mettle at.
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The problem is the vast majority of gym goers can’t do them and I’ve never been completely satisfied with a lot of the standard subs.
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Band assisted and jumping versions are ok but even those come with a not insignificant base requisite of strength. And I’ve also always preferred them more as a progression than a scale. They are great at teaching timing and technique but when you complicate it with a clock and mixed modal chaos you run more of a risk of developing bad habits than improving your skillset.
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And deconstructing them down into pull-ups and dips just alway seems a less than fulfilling alternative. Part of the essence of the MU is the coordinated transition and the cumulative effect the whole process has on the body. You’re not just dealing with pulling and pressing. You’re linking everything together in what should be a synergistic effort that demands a certain level of all or nothing buy in.
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One of my favorite go to alternatives as of late that fits the needs of a broad spectrum of athletes is the burpee to body over box. At face value it may seem an odd sub but the more I experimented with it the more it made sense.
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Whereas the MU is kind of a theatrical display of surmounting an obstacle the body over box is the realistic application of it. It requires a level of whole body coordination and timing and can easily be adjusted to accommodate many strength and skill levels by simply adjusting the height. We will typically use 48 inches but you can tweak it higher or lower to challenge the individual appropriately. And they can be performed at a rate that is not limited so much by strength as it is capacity, muscular endurance, and breathing so you can keep the intensity appropriate.
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But most importantly people always seem to find them interesting and fun which are arguably the most important features of any workout.

CRAFTSMANSHIP-“We aren’t trying to be exclusive or unique. The techniques we use are no big secret. It really comes dow...
09/06/2023

CRAFTSMANSHIP
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“We aren’t trying to be exclusive or unique. The techniques we use are no big secret. It really comes down to making an effort and repeating the same thing every day.”
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Yoshikazu Ono
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This quote is from and about a guy who of all things makes sushi. Sushi that people apparently book months if not years in advance and travel across the world to eat.
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But the funny thing to me is the generic nature of the statement that seems like I have seen or heard this from every purveyor of excellence regardless of their craft.
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In a world that constantly preaches “innovate or die” I think we often turn a blind eye to the garbage pile of novelties that exist.
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The outliers always appear to be the ones who have seen through “mastering the basics” and have embraced that you never will.
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That much like the monotonous folding of steel that slowly works the impurities out of raw material the constant refinement of fundamentals will often yield a stronger outcome than the wildest of renovations and over time can redefine the standards and quality of what those “basics” even are.
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It reminds me of the other famous quote by Bruce Lee who stated "I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."
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It’s often not about finding a better way but making the way better.
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I love taking pics and I believe there’s a responsibility in what you give back. I didn’t think anything was wrong with ...
08/22/2023

I love taking pics and I believe there’s a responsibility in what you give back. I didn’t think anything was wrong with this photo but It’s been my experience that until I know someone well I’ll sometimes ask if they are ok with me posting it. That they see what I saw. After I asked Jaime for her approval she asked if she could give her thoughts. She returned with something more raw and authentic than I ever could.
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“I was approached after this picture was taken and asked what my thoughts were about it potentially being shared. Deep down in the cockles of my heart still lives a little girl who remembers being called fat long before she was ever called beautiful. There is still a small part of me even now that wanted to critique everything imperfect about this photo instead of appreciating all of the good encapsulated by this shot.
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Instead of allowing myself to say what my insecurities were screaming, I said, "if people comment about what's wrong with this photo, they're missing the point." Almost immediately, my fears of sharing this candid pose were 'assuaged.
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This photo is a raw, unadulterated view of me from someone else's point of view. (Minus the monochrome filter which just makes everything look a little more bad ass imo) Presumably, the focus of this shot was to point out the form. Perhaps the strength or the intensity of my rep. It was not intended to bring insecurities that have haunted me my whole life to the surface or to serve me a slice of humble pie and convince me that no matter hw far I've come, I'll always need to go further.
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It's embedded in us through media influence to look for flaws in ourselves or to set ridiculous, unreachable expectations for how we should look. Society has begun to open their eyes on the subject, but it's still and will always remain a work in progress. As will I. And it brings me to the point.
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This photo is not shameful or disgraceful. It doesn't need inspection before its release. It was not taken a dozen times to get me at the perfect angle or in the perfect light. This photo is the very definition of progress. MY progress. If it is seen for anything less, then you've missed the point.”

I’ve been simmering for a bit on a brief exchange I had recently. As small talk would have it what I did for a living ca...
08/20/2023

I’ve been simmering for a bit on a brief exchange I had recently. As small talk would have it what I did for a living came up and with it the usual unsolicited reasoning why they did not workout.
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Trainers rarely ask but for whatever reason people are often compelled to confess their circumstances for not exercising.
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“It’s just so hard to because it’s in our biology to avoid discomfort.”
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I acquiesced but reserved my opinions.
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My initial thought was, well, yeah, that’s because there was a time when everything was discomfort. For thousands of years the world was trying to kill us. And honestly it still is but we’ve figured some s**t out.
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Food, shelter, water, safety and most any modern “necessities” in any developed nation are relatively easy to come by.
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And the reason is because when I really thought about it, they were right.
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The agricultural, industrial and tech revolutions were not happenstance. They were as much a part of our evolution as anything. In fact it would honestly seem as though the human race is driven to convenience, curation, and consumption.
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Even those of us who like to romanticize our ancestral roots will gladly pontificate about it through Wi-Fi on our pocket computers in our air conditioned cars and the most primal of influencers will still have their small farm pasture raised beef overnighted and fresh on their doorstep through the miracles of modern supply chains.
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And the coming onslaught of AI Is already removing the need to form a thought let alone lift a finger anymore.
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Every single one of us to some degree will willingly benefit from the creature comforts we have been so fortunately afforded.
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But I guess it’s on each of us to draw our own line in the sand.
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I suppose it all comes down to a simple personal question albeit probably the most crucial one you can ask yourself.
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Does human effort matter to you?
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If so how much?
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Enough to carry your own weight? To give more than you take?
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We didn’t get where we are by avoiding discomfort. It was by surviving and thriving in it.
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It’s in our nature.
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Embrace that more.

“There is no path until you walk it.”-Ethan Hawke-The journey of a thousand miles begins with a single step but a single...
08/04/2023

“There is no path until you walk it.”
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Ethan Hawke
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The journey of a thousand miles begins with a single step but a single step does not make a journey.
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Start moving. Keep moving.
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The road less traveled just needs more pathfinders until it becomes the way.
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After a bit of a hiatus, along with some tinkering and redirection, our barbell classes are coming back!-Coach Collin wi...
07/01/2023

After a bit of a hiatus, along with some tinkering and redirection, our barbell classes are coming back!
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Coach Collin will be resurrecting this program and running it twice a week starting Thursday July 13th.
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The classes will be Thursdays at 5:00 PM and Sundays at 10:00 AM.
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These classes will focus primarily on the dissection and refinement of the Olympic lifts and will be geared towards all levels looking to improve.
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Novices will learn to demystify these technical but worthwhile exercises while veterans can scrutinize their way through refinements and revisions.
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All while getting some auxiliary strength work in to support their next PR.
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Classes are up in Zen Planner now!
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ROWING CLINIC-Rowing is one of those aspects of Crossfit that is exceedingly easy to get complacent with.-Most of us wil...
06/07/2023

ROWING CLINIC
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Rowing is one of those aspects of Crossfit that is exceedingly easy to get complacent with.
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Most of us will pine over the smallest minutia of lifting techniques then contentedly go through the motions sitting on the erg relying on enough grit to carry us through a time trial, or just to get back to the bar.
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I was reminded of this when and atsholland completely dissected a skill that I by no means thought I was a master of but also had no idea how content i had become with.
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On Saturday June 24th, from 11:15-12:15, CFB members Gabe Rubio and Alex Holland, along with myself, will be running a rowing clinic to help establish sound habits for those new to the rower and to recalibrate common flaws in those who have plateaued in their progress, or worse, become satisfied with it.
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Both Gabe and Alex have rowed crew at a competitive level and are looking to share how their knowledge and experience can help level up this common but largely underdeveloped and misunderstood skill.
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We will be covering proper machine set-up, stroke mechanics, efficient pacing, and how to utilize the PM monitor to get the most out of your sessions.
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As with our other seminars this is free of charge and registration is live on our website schedule.
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Registration must be done through the site and not the app.
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Due to equipment constraints we will be limiting this to 24 participants.
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Hope to see you there!
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Address

3820 Union Road
Cheektowaga, NY
14225

Opening Hours

Monday 5am - 7:30pm
Tuesday 5am - 7:30pm
Wednesday 5am - 7:30pm
Thursday 5pm - 8pm
Friday 5am - 8:30pm
Saturday 9am - 12am
Sunday 9am - 12pm

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