Crossfit Journal

• Training for Wakeboarding

  

  Rusty Malinoski has been a professional wakeboarder for more than 12 years, and while many in the sport have retired by his age, Malinoski, 32, said his CrossFit training has put him at the top of his game. Wakeboarders often blow out their knees…
  - 9 Dec 16, 12:00am -
• Burnt Offering

  

  On the night of Sunday, Nov. 13, a fire broke out just a few blocks from CrossFit Westmount in a three-floor commercial structure that housed two restaurants and the 1,000-member Victoria Park Health Club (called Vic Park). The four-alarm fire brou…
  - 7 Dec 16, 11:00pm -
• Fit at 56: Lucie Hobart

  

  Lucie Hobart is 56 years old and says she has no idea what age means anymore. “I started CrossFit when I was 52,” she says, “but here I am … four years later, so I’m 56, and I know I am the healthiest today that I have ever been in m…
  - 7 Dec 16, 12:00am -
• November 2016 Collected Articles

  

  The individual PDF articles published in November 2016 are collected here in a single download.The video and audio posts are not contained in the PDF.The articles included here are:“CrossFit Lifeguard: Brandon Justice” - Cecil “Down the…
  - 1 Dec 16, 7:59am -
• CrossFit Kids Research Brief: Bone Density

  

  A recent paper in the Journal of Bone and Mineral Research found that increased bone mineral content (BMC) and bone mineral density (BMD) in childhood are positively associated with time spent doing high-impact physical activities (PA), even for thos…
  - 29 Nov 16, 11:00pm -

• Happy to be Last and Alive

  

  Thirty days after a stem-cell transplant, Timmon Lund joined CrossFit St. Paul.“I wanted to get healthy again.”Nine months earlier, at 33, Lund had been diagnosed with Hodgkin’s lymphoma. The cancer limits the body’s ability to fight infe…
  - 26 Nov 16, 11:00pm -
• Brian Riley: Learning to Walk Again

  

  Brian Riley was exposed to CrossFit while serving as a Marine, but an injury overseas forced him to relearn everything. Now he’s putting his experiences as an adaptive athlete to good use at CrossFit Del Mar in San Diego, California.Riley was s…
  - 23 Nov 16, 12:00am -
• As Prescribed: Santa Cruz

  

  Welcome to weird. That’s how Santa Cruz, California, is known. For more than a decade, the sleepy Northern California beach town of 63,000 has used the same branding campaign to encompass its idiosyncrasies: “Keep Santa Cruz Weird.” The c…
  - 21 Nov 16, 11:00pm -
• Programming Better Competitions

  

  If you determine the size of the field before programming the events, you might be putting the collars on before the plates.“I’ve got 100 athletes, 10 solid judges, 5,000 square feet and nine hours to run as many events as I can.”How many o…
  - 17 Nov 16, 11:00pm -
• Chronic Disease and Medicine: Prevention Doesn’t Pay

  

  Why your doctor only wants to see you after something has gone wrong.Dr. Stephen Schimpff calls it the paradox of American medicine.“We have really well-trained, well-educated providers. We are the world’s envy for biomedical research. We’v…
  - 14 Nov 16, 11:00pm -
• Why Some Sweat More

  

  Hilary Achauer investigates the science of sweat and busts the myth that fitness alone determines liquid loss.At the end of your next CrossFit class, look around.You’ll see some people soaked in sweat, a telltale puddle under the bar. Others wh…
  - 11 Nov 16, 11:00pm -
• MeiLin McDonald: Never Give Up

  

  MeiLin McDonald, 17, suffered a severe concussion during a basketball game as a child. The injury caused her eyes to become permanently dilated and left her unable to focus. McDonald’s physician suggested surgery to explore the possibility of i…
  - 11 Nov 16, 12:00am -
• Down the Hatch, Miss a Snatch?

  

  A look at the effect of moderate alcohol consumption on fitness and health.A few years ago I stopped drinking alcohol Sunday through Thursday.I’ve never been a heavy drinker, so it wasn’t a difficult transition. For me, two drinks is letting…
  - 8 Nov 16, 11:00pm -
• CrossFit Lifeguard: Kristi Barnes

  

  Doctors tell a Houston police sergeant her fitness allowed her to endure invasive surgery to remove a rare tumor that threatened to kill her. Kristi Barnes typed the words into Google: “transsectional abdominal incision.”It was about two wee…
  - 6 Nov 16, 11:00pm -
• CrossFit Lifeguard: Brandon Justice

  

  As a teen, Brandon Justice was told a genetic disorder would end his life sometime in his 30s. Because of CrossFit, doctors tell him he can now expect a normal lifespan.Eighteen-year-old Brandon Justice didn’t care about his health or his future.…
  - 2 Nov 16, 11:00pm -
• October 2016 Collected Articles

  

  The individual PDF articles published in October 2016 are collected here in a single download.The video and audio posts are not contained in the PDF.The articles included here are:“CrossFit Lifeguard: Anthony Kemp” - Cecil“Five From the…
  - 1 Nov 16, 7:59am -
• Carbohydrate Selections: The Right Carb for the Right Job

  

  Whole, unprocessed carbohydrate sources have significant health and performance benefits that might go unnoticed with macronutrient counting. For example, a doughnut and an orange can both provide the carbohydrate grams one needs, but other constitue…
  - 31 Oct 16, 11:00pm -
• Break Before You're Broken

  

  “But what if I can’t do it unbroken?”From time to time, I hear this posed as a legitimate question from athletes as they read over a workout description. They look at the movements, the loading and the rep scheme. They assess their current ca…
  - 28 Oct 16, 11:00pm -
• “Row Pro: Calories Vs. Meters—Correction

  

  An Oct. 26 article incorrectly identified Josh Crosby’s 50-minute rowing program as Shockwave. The 50-minute program is Indo-Row.
  - 27 Oct 16, 3:00am -
• Row Pro: Calories Vs. Meters

  

  (Oct. 31, 2016—Corrects to identify Josh Crosby as co-founder of the 50-minute rowing program Indo-Row.)Jonathan Burns remembers the soul-sucking pain of a 2-kilometer ergometer test. His best score in his rowing prime was 5:56—an all-out effor…
  - 26 Oct 16, 11:00pm -
• An Open Letter to the “Met-Heads”

  

  Are you addicted to met-cons to the detriment of overall fitness?Yes, we know you feel like you didn’t accomplish anything on deadlift day.It’s very clear you’re unhappy that you are not out of breath and dripping with sweat.We’re just g…
  - 23 Oct 16, 11:00pm -
• CrossFit Lifeguards: The Browns

  

  Their goals were simple.“Show up,” Marlo Brown wrote in silver-colored marker on the “goals” blackboard at Cloud 9 CrossFit in New Jersey.Her husband, Phil: “Wear my shirt.”When the couple first walked into the affiliate three years…
  - 21 Oct 16, 11:00pm -
• Weightlifting’s Reassurance

  

  Weightlifting representatives: CrossFit’s popularity behind growth and understanding of Olympic sport.Of the 14 women who train as full-time weightlifters at Waxman’s Gym outside Los Angeles, 10 of them began as CrossFit athletes.“That tell…
  - 19 Oct 16, 11:00pm -
• For the Ages

  

  “Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” —Mark TwainFor the last two years, masters and teens have performed the same workouts at the CrossFit Games, and the schedule puts the two groups in close contac…
  - 16 Oct 16, 11:00pm -
• When to Fire Your Fitness Magazine

  

  Spotted barbell biceps curls and white A-shirts, with just a hint of oil in place of sweat?Men’s Journal might have rethought the opening image for “When to Fire Your Personal Trainer: 4 Red Flags.” Nothing wrong with barbell curls, of cour…
  - 14 Oct 16, 11:00pm -
• Lose Your Crutches

  

  What’s holding you back, and why do you let it?The legless man in the wheelchair made a very strong point without saying anything.On the way to the gym for a workout, I was bemoaning my situation and wishing I didn’t have to do a 5-kilometer…
  - 10 Oct 16, 11:00pm -

Crossfit Invictus

Mobility WOD

• Kid’s Athletics Back to School PSA – It’s not always the glutes - MobilityWOD
  Kids ACL injury rates are up 400% over the last ten years. You can be part of the solution.The post Kid’s Athletics Back to School PSA – It’s not always the glutes appeared first on MobilityWOD.
  - 21 days ago 30 Aug 17, 6:57pm -
• Pro Episode: Winging Scapula - MobilityWOD
    It could be that your winging scapula is from injury to the long thoracic nerve. It could also be that your movement patterns are reinforcing bad positions. The Rx remains the same. Take a look ~KellyThe post Pro Episode: Winging Scapula appeared…
  - 29 days ago 22 Aug 17, 8:45pm -
• Pro Episode: Planking - MobilityWOD
    As a community, we are going to have to decide at some point that we are all in, or if we are all out. That we view "conditioning" or "core work" as part of the movement skill continuum or we don't. And if we don't, then let us stop giving lip ser…
  - 63 days ago 19 Jul 17, 8:21pm -
• Pro Episode: Abdominal Volume - MobilityWOD
    We believe compromised spinal positioning is the fastest way to function and capacity loss. Typically, we tend to frame changes in loaded spinal mechanics in terms of a potential mechanisms of injury. The problem with this view is that it's diverg…
  - 90 days ago 22 Jun 17, 7:05pm -
• Pro Episode: What’s with all these pec tears? - MobilityWOD
    Injuries happen in sport. This is a fact of life. For example, the NFL has an injury rate of 100% over the lifetime of an athlete. Do you watch the Olympics? According to the IOC, injury rates are consistently between 13-14% of competitors. Here's…
  - 3 Jun 17, 7:29pm -

• Pro Episode: Squatting or Pulling? Feet Are the New Black. - MobilityWOD
    Ohhh Boy. Let's talk squat "theory" and "mechanics" for a moment. But in lieu of going down the rabbit holes of tired internet tropes like "knees out", let's instead frame our conversation around a different set of markers. Let's for a moment beco…
  - 12 Apr 17, 7:00pm -
• Open #17.5 Strategy - MobilityWOD
  Jami Tikkanen of thetrainingplan.co shares his prep strategies for 17.5 with Mobility|WOD subscribers. Check out more of Jami and his coaching here ➔ https://thetrainingplan.co/ Strategy Video DU Brain Tricks Click here for The Training Plan Member…
  - 26 Mar 17, 7:22pm -
• Open #17.4 Strategy - MobilityWOD
  Jami Tikkanen of thetrainingplan.co shares his prep strategies for 17.4 with Mobility|WOD subscribers. Check out more of Jami and his coaching here ➔ https://thetrainingplan.co/ Walk Through Tips Strategy Video Nerve glides (radial + accessory nerv…
  - 17 Mar 17, 8:00pm -
• Open #17.3 Strategy - MobilityWOD
  Jami Tikkanen of thetrainingplan.co shares his prep strategies for 17.3 with Mobility|WOD subscribers. Check out more of Jami and his coaching here ➔ https://thetrainingplan.co/ Strategy & Tips Video Click here for The Training Plan Member ManualT…
  - 12 Mar 17, 4:26pm -
• Pro Episode: Advancing the PNF Model - MobilityWOD
    Advancing the PNF model:  A more efficient way to unlock your CNSThe post Pro Episode: Advancing the PNF Model appeared first on MobilityWOD.
  - 9 Mar 17, 9:26pm -

The Traveling WOD

• Today's Traveling WOD
  WOD8 rounds8 Weighted Situps*keeping the weight at arms length between you and the ceiling throughout the entire range of motion4 Push up30 second Planks
  - 13 May 15, 1:36pm -
• Today's Traveling WOD
  WODWeighted Get Ups30 reps*select a bag or other odd shaped object with weight.  Look around and get creative,Sandbag Get Ups
  - 12 May 15, 3:15pm -
• Today's Traveling WOD
  WOD5 rounds10 pushup15 situps20 squats
  - 23 Mar 15, 5:51pm -
• Today's Traveling WOD
  WOD30 second Handstand 1 Handstand Pushup30 second Handstand 2 Handstand Pushup30 second Handstand 3 Handstand Pushup30 second Handstand 4 Handstand Pushup30 second Handstand 3 Handstand Pushup30 second Handstand 2 Handstand Pushup30 second Han…
  - 10 Mar 15, 9:05pm -
• Today's Traveling WOD
  WOD10 minute AMRAP15 lunges10 pushup15 lunges20 situps-JM
  - 9 Mar 15, 9:50pm -
• Today's Traveling WOD
  Ode to 15.2 (aka 14.2)For as long as possible:from 0:00 - 3:002 rounds of:10 pushups10 jumping squatsfrom 3:00 - 6:002 rounds of:12 pushups12 jumping squatsfrom 6:00 - 9:002 rounds of:14 pushups14 jumping squatsEtc., following the same pattern
  - 6 Mar 15, 8:00am -
• Today's Traveling WOD
  WOD4 minute AMRAP (as many reps as possible)25 jumping jacks3 burpeesthen - no rest -4 minute AMRAP10 situps5 pushupsjust as easy as that.-JM
  - 5 Mar 15, 2:58pm -
• Today's Traveling WOD
   WOD5 rounds5 pushups30 second plank5 pushups30 second plank1 minute rest*plank is done on your elbows.. scale to the top of pushup as necessary-JM
  - 25 Feb 15, 5:02am -
• Today's Traveling WOD
  WOD10 minute AMRAP(as many rounds as possible)10 mountain climbers10 push-up10 hollow rocks10 sit-ups -JM
  - 15 Jan 15, 2:41pm -
• Today's Traveling WOD
  WOD10 rounds50 jumping jacks5 burpeesDoesn't look that bad.   3, 2, 1, GO!-JM
  - 13 Jan 15, 4:00pm -

Crossfit NYC

• Wednesday-Friday 170920-22 – Competition
  Wednesday 9/20 BBB Thursday 9/21 Rest Day Friday 9/22 Skill Clean and Jerk Partner Conditioning For time: 10 rounds (alternating each round with partner) of: 3 Clean and Jerks (165/113) + 10 rounds (alternating each round with partner) of: 15... Rea…
  - 23 hours ago 20 Sep 17, 4:00am -
• Wednesday/Thursday 170920/21 – Photo of the Day
  Nader and Mike, at least 18 months ago. Upcoming CFNYC Events and News: Fall 2017 CrossFit NYC Referral Program Halloween OUT-FIT WOD on October 15th Temporary Expansion of The Off-Peak Schedule *New* CrossFit Teens Classes At UWS Beyond the Whiteboa…
  - 23 hours ago 20 Sep 17, 4:00am -
• Tuesday 170919 – Photo of the Day
  Congratulations and welcome to last week’s Fundamentals graduates! Upcoming CFNYC Events and News: Fall 2017 CrossFit NYC Referral Program Halloween OUT-FIT WOD on October 15th Temporary Expansion of The Off-Peak Schedule *New* CrossFit Teens Class…
  - 2 days ago 19 Sep 17, 4:00am -
• Tuesday 170919 – Competition
  Warm up 2 rounds of: 5/side Dead Bugs 20 Mountain Climbers 5/side Hip Airplanes 10 seconds/leg Standing Straight Leg Hold A. 4 rounds of: 30 second Front Rack Hold (85% 1 RM Front Squat) 30 m/arm Single Arm Farmer Carry... Read more »The post Tues…
  - 2 days ago 19 Sep 17, 4:00am -
• This Week’s Specialty WODs
  CFE Skill Pistols “The Legend” For time: 4 Alternating Pistols 25 American Kettlebell Swings (24/16) 50 Push Ups 75 Pull Ups 50 Push Ups 25 American Kettlebell Swings (24/16) 4 Alternating Pistols Then, run 1 mile. Compare to 9/17/16. Note:... R…
  - 3 days ago 18 Sep 17, 4:00am -
• Monday 170918 – Competition
  Warm up 3 rounds of: 10/arm Single Arm Swings (light weight) 10/arm Suitcase Deadlifts (light weight) 10 Squats with Press out 7 Yoga Push ups A. Clean + Jerk 4x(1+1/1+1/1+1) – starting at 75% B. Clean Pull 3×3 100% of... Read more »The post Mo…
  - 3 days ago 18 Sep 17, 4:00am -
• Sunday-Tuesday 170917-19 – Experienced
  Sunday 9/17 and Monday 9/18 Conditioning 10 minute EMOM: 5 Thrusters (75/55) 5 Pull ups 5 Burpees Every minute on the minute, complete one round of thrusters, pull ups and burpees. Rest the remainder of the minute. Can you finish... Read more »The…
  - 4 days ago 17 Sep 17, 4:00am -
• Sunday-Tuesday 170917-19 – Beginner
  Sunday 9/17 and Monday 9/18 Strength A. Back Squat 5×3, increasing B. 1 Max Effort set of Back Squats. Perform as many reps as possible using your squat weight from set 5 of Part A. If you perform more than... Read more »The post Sunday-Tuesday 1…
  - 4 days ago 17 Sep 17, 4:00am -
• Sunday/Monday 170917/18 – Photo of the Day
  Bistra, 12pm eWOD. Upcoming CFNYC Events and News: Fall 2017 CrossFit NYC Referral Program Halloween OUT-FIT WOD on October 15th Temporary Expansion of The Off-Peak Schedule *New* CrossFit Teens Classes At UWS Beyond the Whiteboard: Beginner ‎/ …
  - 4 days ago 17 Sep 17, 4:00am -
• Sunday 170917 – Competition
  Rest Day Here’s what’s on tap for Monday’s Competition classes: Warm up 3 rounds of: 10/arm Single Arm Swings (light weight) 10/arm Suitcase Deadlifts (light weight) 10 Squats with Press out 7 Yoga Push ups A. Clean + Jerk 4x(1+1/1+1/1+1)... R…
  - 4 days ago 17 Sep 17, 4:00am -

Crossfit LA

• Tuesday
  {CAPTION} Sent from my iPhoneThe post Tuesday appeared first on CrossFit Los Angeles.
  - 23 hours ago 20 Sep 17, 3:36am -
• Monday
  {CAPTION} Sent from my iPhoneThe post Monday appeared first on CrossFit Los Angeles.
  - 2 days ago 19 Sep 17, 3:51am -
• Reminder
  Just a reminder to have a great week, guys. __________________________________________________________________________________________________ Tuesday’s Workout Competition 5 RFT 100 Double unders 25 KB Swings (32/24) Wednesday’s Workout Practice…
  - 2 days ago 19 Sep 17, 2:30am -
• Oak Park Happenings
  Monday’s Workout Practice A) 3-5 Sets FQ Multiple depth jumps (High to Low) 36″-32″-28″-24″-20″-16″-12″-8″ –Start only as high as appropriate for safety and quality– B) FQ Jerk 5-5-5-5-5 (7/10 difficulty) C) 6 RFQR (20s:40s) SA…
  - 3 days ago 18 Sep 17, 2:41am -
• Sunday
  {CAPTION} Sent from my iPhoneThe post Sunday appeared first on CrossFit Los Angeles.
  - 3 days ago 17 Sep 17, 6:14pm -
• Saturday
  {CAPTION}The post Saturday appeared first on CrossFit Los Angeles.
  - 4 days ago 16 Sep 17, 7:10pm -
• Friday
  The post Friday appeared first on CrossFit Los Angeles.
  - 5 days ago 16 Sep 17, 2:21am -
• Thursday
  The post Thursday appeared first on CrossFit Los Angeles.
  - 6 days ago 15 Sep 17, 3:22am -
• Oak Park/CFLA Athlete Profile – Miguel Bogaert
  Hometown:  Bowie, Maryland (near Annapolis) Age: 39 Occupation: Software Development at a video game company When did you first start CrossFitting?: 2013 When did you first start training at CFLA?: Summer 2015 Favorite WOD:  Anything with hea…
  - 6 days ago 15 Sep 17, 2:30am -
• Wednesday 9/13/17
  The post Wednesday 9/13/17 appeared first on CrossFit Los Angeles.
  - 7 days ago 14 Sep 17, 3:57am -

Diablo Crossfit

• Thursday September 21st
  Dynamic Warmup:  Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Kettlebell / Dumbbell Skill: Minute 21 – 40 EMOM: Turkish get ups Complete 3 rounds alternating 30sec / 30sec. Try to keep moving through the all the working time. The goal i…
  - 2 hours ago 21 Sep 17, 1:00am -
• Wednesday September 20th
  Dynamic Warmup:  Minute 0 – 25 Coaches’ Choice Group Dynamic Warm Up 2 Rounds of Lunge / Squat Drills: 20sec Reverse Lunge 20sec Cossack Squat https://www.youtube.com/watch?v=STZNi4gmwuo 20sec Tempoed Prison Squats (Hands behind head fight to ke…
  - 1 day ago 20 Sep 17, 1:00am -
• Tuesday September 19th – CrossFit YiQi – Phnom Penh, Cambodia 🇰🇭
  International Affiliate Spotlight: CrossFit YiQi – Phnom Penh, Cambodia 🇰🇭 Each week we will be highlighting an International Affiliate and giving you a look inside boxes from around the world. The workouts, community, and some equipment ma…
  - 2 days ago 19 Sep 17, 1:00am -
• Monday September 18th – Member Highlight: Michael Snow
  Michael Snow If you could make up a workout, what would it be? A chipper, a long row, heavy deadlifts, burpees over the bar and finish with a sprint. What is your favorite food? A great grilled New York steak, grilled vegetables. When and Where do y…
  - 3 days ago 18 Sep 17, 1:00am -
• Sunday September 17th: Weekly Sneak Peek
  Monday, bring a friend or make a new one, we are doing a Partner workout. This workout will be scored 2 ways and both athletes will be working the whole time. Tuesday is the second session for our Barbell Cycling focus. This session is going to be fo…
  - 4 days ago 17 Sep 17, 1:00am -
• Saturday September 16th
  Dynamic Warmup:  Minute 0 – 30 Coaches’ Choice Group Dynamic Warm Up Row Warm up focusing on the Strokes per Minute (s/m) 30sec 20s/m 30sec 20-25s/m 30sec 25-30s/m 30sec 30+s/m 2 Rounds Barbell / Pull-up Warm-up 5 Muscle Cleans – Position 1 4…
  - 5 days ago 16 Sep 17, 1:00am -
• Friday September 15th
  Dynamic Warmup:  Minute 0 – 25 Coaches’ Choice Group Dynamic Warm Up Ankle Drills 15’ Each Step Heel to Toe Walk Heal Walk High Heel Walk (Tip Toe) Internal & External Rotation steps Running Drills High Knees Butt Kickers Straight leg / mid fo…
  - 6 days ago 15 Sep 17, 1:00am -
• Thursday September 14th
  Dynamic Warmup:  Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Warm up Circuit 20sec Speed Skaters 20sec Mountain Climbers 20sec Up Down – Down Dog Barbell Warm up 5 Muscle Cleans – Position 1 4 Power Cleans – Position 2 (Receiver ba…
  - 7 days ago 14 Sep 17, 1:00am -
• Wednesday September 13th – Handstand Mastery Gymnastic Clinic with Travis
  Sign up HERE Dynamic Warmup:  Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Warm up Circuit: 2 Rounds of 20sec Isometric Scap Pull 10sec Rest 20sec Isometric Hanging Arch Body 10sec Rest 20sec Tap Swing (Kipping Swing) Then Warm up the Pul…
  - 8 days ago 13 Sep 17, 1:00am -
• Tuesday September 12th 2017 – CrossFit Q7 – Ho Chi Minh City (Saigon), Vietnam 
  International Affiliate Spotlight: CrossFit Q7 – Ho Chi Minh City (Saigon), Vietnam 🇻🇳 Each week we will be highlighting an International Affiliate and giving you a look inside boxes from around the world. The workouts, community, and some e…
  - 9 days ago 12 Sep 17, 1:00am -

The Athletic Build

• Push-Pull Combo Workout for Upper Body Muscle
  Whether you use a body part split, or you prefer full-body workouts, push-pull combos are a great technique to utilize when trying to become more efficient at building muscle mass. Arnold was well known for his [...]
  - 5 days ago 15 Sep 17, 11:38pm -
• Best Testosterone Booster Ingredients: The Complete List
  When it comes to increasing your testosterone levels through supplementation, not surprisingly the best testosterone boosters are the ones with the best and most effective ingredients. The problem is it can be difficult to figure [...]
  - 6 days ago 14 Sep 17, 9:59pm -
• 5 Simple Ways To Break Through A Training Plateau
  Let’s clear the air. No one in their right mind enjoys the feeling of running face first into a brick wall that doesn’t budge, over and over again for weeks on end, but most lifters [...]
  - 11 days ago 10 Sep 17, 12:05am -
• Christmas Abbott: CrossFit Athlete Profile and Bio
  Christmas Abbott Height: 5’3″ Weight: 115lbs Location: Raleigh, North Carolina Christmas Abbott is not just a CrossFit Athlete and coach. She is much more than that. Let’s take a further look. Bio Christmas grew up [...]
  - 12 days ago 8 Sep 17, 6:15pm -
• HGH Energizer Review: This Supplement is Complete Garbage
  Ok guys, today we are going to take a look at HGH Energizer. This supplement claims to help you boost HGH levels to retain your youth and gain muscle. This one is a lesser known [...]
  - 14 days ago 6 Sep 17, 7:08pm -
• Ageless Male vs Prime Male Testosterone Booster Review
  Ok everyone, today we are going to take a look at two of the most popular testosterone boosters on the market with Ageless Make and Prime Male. If you have looked around much on the [...]
  - 22 days ago 29 Aug 17, 6:59pm -
• 21 Tips to Have Low Body Fat Year Round
  Having low body fat is great. Your abs are ripped, your body is lean, you have veins popping out and your confidence is sky high. Getting your body fat down isn’t easy though, it takes [...]
  - 27 days ago 24 Aug 17, 8:12pm -
• Whitney Miller: Athlete Profile
  Whitney Miller Bio: Whitney was born in Corpus Christi, Texas in 1989. She grew up a complete tomboy playing soccer and running track and was a decorated athlete in both of those sports in high [...]
  - 31 days ago 20 Aug 17, 4:15pm -
• Best Fat Burners Without Caffeine
  I think just about everyone out there would like to burn a bit more fat and lose a few unwanted pounds. Fat burners can be a great help when it comes to doing this but [...]
  - 35 days ago 16 Aug 17, 5:03pm -
• Brutal Bodyweight Only Workout For Fat Loss and Muscle
  If you don’t have a gym membership or your home gym is not up to snuff you can still get a great workout that builds muscle, melts fat and gives you the body of your [...]
  - 41 days ago 10 Aug 17, 5:15pm -

WOD Planet

• 5 Ways to Increase Hip Mobility
  Hip mobility is crucial to our overall physical health. Having healthy and mobile hips give you numerous advantages. The muscles around our hips perform huge amounts of work and provide the foundations for the agility of our entire body. It is also o…
  - 25 days ago 26 Aug 17, 11:32pm -
• Top 10 Reasons Women Love CrossFit
  Although CrossFit has been around a while, it has finally become a household name – at least on the tongues of fitness-minded individuals. Whether you run the occasional 5K, meet up with your bestie for Zumba twice a week, or have your sights on be…
  - 22 Feb 15, 11:38pm -
• 10 Unwritten Rules to Follow at a CrossFit Box
  If you have been CrossFitting for a while, you will recognize some or all of these… Here are ten unwritten rules that might be good to know when you attend your local box (or visit a new one). Some are meant to be humorous; others are serious. You…
  - 7 Feb 15, 10:36pm -
• Pick up the Bar! Developing Grip Strength
  We return to our Pick Up the Bar series this week with an important topic: grip strength. Grip strength is one of the most important, and yet underdeveloped, aspects of our training. But once you realize that grip strength equals bigger lifts, well t…
  - 24 Sep 14, 10:09pm -
• 5 Steps to Better Burpees
  Burpees. The word alone strikes fear, dismay and loathing into every CrossFitter’s heart. Ask any CrossFit elite athlete one movement that they dread and never want to see in a competition WOD, and the answer you will inevitably hear is, “Burpees…
  - 19 Sep 14, 10:25pm -
• Pick Up the Bar! Front Squats
  
  - 10 Sep 14, 9:49pm -
• 5 Upper-Body Benchmark Favorites
  You may be looking for some upper body WODs because your legs are far stronger than your upper body, or because you just want huge shoulders and pecs! I’ve compiled a list of my 5 favorite WODs that will put your arms, chest, shoulders, and back in…
  - 8 Sep 14, 8:33pm -
• Paleo Steak with Caramelized Onions
  Nothing says Paleo-friendly dinner like a juicy, tender steak. This one is ready in a flash and is incredibly delicious. Paring it with caramelized balsamic onions gives it that gourmet touch and makes it more substantial. Serve it with steamed carro…
  - 7 Sep 14, 6:41pm -
• At the Box: What Makes a Great CrossFit Box? (Part 4)
  Well, we’re almost there. We’ve covered the coaches and the community, so what’s next? …Core! Core is essential to CrossFit, and it is essential to a great box. Let’s split our understanding of Core into two parts: the physical core and the…
  - 5 Sep 14, 11:43pm -
• Pick up the Bar! 5 Routines to Improve Your Squat
  Alright folks…we’ve covered the safety, the technique, and the back squat itself. But I know what you really want. You want to know how to move that heavy weight; to squat deep and to squat big! Well, the road to squat glory does not start with…
  - 3 Sep 14, 11:08pm -

Mentality WOD

• Madison, 2017
    A quick wrap up post from my first trip to Madison, for the 2017 CF Games. This post has NOTHING to do with the CrossFit Games events or athletes, and is just some tips and highlights from the city which will hold the Games for at least the next 2…
  - 36 days ago 16 Aug 17, 2:46pm -
• Is It Time To Get A Coach?
  When you have a fitness or performance goal, it’s best to have clear intentions and quality support. But, how do you know if it’s time to get a coach, or try a new program? Here are some basic guidelines and suggestions You may want to hire a f…
  - 4 Apr 17, 11:19pm -
• Best Practices When You’re Waiting
      Throughout your day you’ll have moments of waiting. You’re 5 minutes early for a meeting. You’re in line at the post office or grocery store. You’re waiting for your significant other at the restaurant. Traffic. Customer service calls.…
  - 6 Mar 17, 9:24pm -
• How To Be Calmer During The Open
  Are you feeling especially nervous about The Open this year? Is the hype getting to you? Do you feel pressure from your own expectations and the scores of others? Are you finding it hard to unwind, relax and sleep well? Are you over-caffeinated and…
  - 22 Feb 17, 9:20pm -
• How To Build Mental Strength Before The Open
  6 Ways To Improve Mental Strength Before The Open 1. Write down at least 10 thoughts or strategies that help you keep pushing in a WOD. These could be words, quotes, mantras, reminders, cues, etc. What helps you the most when it starts to suck? If yo…
  - 30 Jan 17, 6:22pm -
• What Type of Mentality Helps You Perform?
  Occasionally I feature posts from other individuals who have helpful input about the mental side of fitness, training or life. I learn a lot from the athletes who I work with, and I love to share their stories and tips. Enjoy this post by April…
  - 24 Jan 17, 2:44pm -
• Seeing Something Good, Even When It’s Bad
  Gratitude and positivity. You hear about them all the time. See, it’s easy to be thankful when things are goin great. You feel happy and you see the good all around you. Most people can be thankful when the day is going how they want it to, or the…
  - 3 Jan 17, 9:17pm -
• The Difference Between Bitching & Sharing Your Struggles
  It’s imperative that you learn how to communicate whatever it is that you’re feeling angry, sad, frustrated or anxious about. If you’re not exactly sure what’s bothering you, you can talk it out and brainstorm to figure it out. This process h…
  - 16 Dec 16, 10:11pm -
• 3 Quick Mental Prep Methods For Athletes
  Do not fall into the habit of walking in the gym and jumping right into the warm up without doing any mental preparation. Don’t chat with others about their plan and their goals until you’ve run through your own mental prep. Don’t even think ab…
  - 6 Dec 16, 12:21am -
• When To Retest Benchmarks or WODs
  Benchmark workouts are a staple in CrossFit training and in most other strength and conditioning programs. If you’re taking your workouts seriously, it’s best that keep your scores, times and lifts in a journal or an online tracking system. One o…
  - 28 Nov 16, 7:16pm -

Crossfit Mobile

• Fitness is...
  The Good LifeWhat is it, where can you find it, and how do you live it?Let me begin by admitting that “the good life” probablymeans something slightly different to everyone.  I can’t possibly presume to know what is most important to…
  - 20 Feb 15, 12:24am -
• Merry Christmas WOD!!!
  In keeping with our family tradition, the Morrisons headed to southern California for the holidays to spend time with my dad's side of the family.  With relatives in town from Minnesota, Virginia, Colorado, and New Mexico, we were well represented.…
  - 25 Dec 14, 10:18pm -
• Sutter street wall balls
  We had a break in the rain today and I've been wanting to take the 30# medicine ball for a spin, so I went to an alleyway over off Sutter street in Historic Folsom to do the following WOD:10 minute AMRAP:10 wall balls @ 30#10 handstand pushups10…
  - 17 Dec 14, 2:00am -
• 100 lb tire drag uphill at Lake Natoma
  Today I took our 100# tire out to Lake Natoma to try and drag it up the hill.  I drilled a simple eye-bolt through the center of the tire so that connecting the webbing wouldn't be an issue.  Normally this hill is reserved for running intervals bec…
  - 28 Nov 14, 6:16am -
• Anywherefit Ireland Recap: Day 2
  Day 2 of AWF Ireland was when our training really kicked upa notch.  We met at CF Tipperaryjust after breakfast on Saturday with a full slate planned:WARM UP:1 mile run (Irish miles, which turn out to be closer to 2 or3 miles for every 1 Ame…
  - 7 May 14, 5:45am -
• Anywherefit Ireland Recap: Day 1
  Colin collected me from the airport early Friday morningafter approximately 18 hours of travel. I was groggy, a little numb from the series of flights and time changes,but still excited about the opportunity to experience something new andexciti…
  - 27 Apr 14, 3:13pm -
• Anywherefit Iceland 2014 Details
  In case you weren't already aware… AWF Iceland 2014 is coming this August.  Back to the land of fire and ice, but in a way never done before.  Ice climbing on Europe's largest glacier, exploration of the  remote eastern coast, and beach trainin…
  - 27 Apr 14, 12:51pm -
• Fitness Is...
  Self-Fulfilling.Every action. Every statement.  Everythought.  They’re all inputs. Think of your body as a super computer.  Every waking moment it is gatheringdata, deciphering meaning, and formulating responses.  It’s constantly…
  - 20 Apr 14, 6:55am -
• Anywherefit New Zealand Day 9
  It felt really good not to be moving on to another town after Day 8.  Queenstown was proving to be every bit as exciting and fun as it's reputation, but nothing we had done so far would prepare us for the rush of Day 9.We loaded up the group early…
  - 27 Feb 14, 10:33pm -
• Anywherefit New Zealand Day 8
  Day 8 began with a free morning to explore the town, then a 1:00 swim WOD in the deepest lake on the South Island, Lake Wakatipu.  Because of its depth, this lake never really warms up, even in the heart of summer. So there were a few among us that…
  - 26 Feb 14, 8:49pm -

Central Athlete

• Client Spotlight: Shayna Dunitz
  Shayna is a 25 year old female with a dense background running both half and full marathons. She fell in love with the barbell during her short stint with group fitness classes and after moving to Austin from New York and running the Boston Marathon,…
  - 8 Mar 17, 6:04pm -
• Nutritional Habit Creation
  Imagine waking up and going on a walk, cooking a healthy breakfast, prepping food for the day and going to the gym. Ask majority of people and they would like for this to be their routine, problem is they want it yesterday. Central Athlete focuses on…
  - 1 Feb 17, 7:09pm -
• Does Being Sore Mean You Had a Good Workout
  Does being sore equal a good workout? Coach Jesse provides some clarity to this myth. Share This:The post Does Being Sore Mean You Had a Good Workout appeared first on Central Athlete.
  - 27 Jan 17, 7:52pm -
• Why You Can’t Do A Pull-Up
  Struggling with getting your first pull-up or still using a band? Coach Jesse gives some advice on proven ways to help you finally get one! Share This:The post Why You Can’t Do A Pull-Up appeared first on Central Athlete.
  - 20 Jan 17, 8:44pm -
• How to Choose a Coach
  Share This:The post How to Choose a Coach appeared first on Central Athlete.
  - 13 Jan 17, 6:36pm -
• When a Client Learns to Fish
  As I watched my sister move gracefully through an American Ninja Warrior type obstacle course, I experienced a strong wave of emotion. Ashlie, my younger sister, was in the middle of her first fitness competition that she registered for without any p…
  - 12 Jan 17, 10:33pm -
• Change Psychology and How it Applies to You and Your Fitness
  The intersection of fitness and psychology is becoming more apparent and evidence-based. The most successful coaches and clients understand that in order to truly be successful, having a basic understanding of behavior modification—and the psycholo…
  - 21 Dec 16, 7:46pm -
• What You Don’t Know About Fitness
  It stands to reason that if you invest your time and money in taking on a new challenge—say, learning Spanish—you would expect that if you attended your classes consistently three times a week for a year, you would be able to speak more Spanish t…
  - 14 Dec 16, 11:02pm -
• Integrated Fitness Facilities in Austin
  Strength and conditioning coaches do not have the education and experience to conduct myofascial release techniques and chiropractic services. Conversely, chiropractors and sports therapists—by trade—are not schooled in creating programs that el…
  - 1 Dec 16, 8:25pm -
• The Difference Between Working Out and Training
  The difference between working out and training is the outcome. Working out is a great model for those who enjoy doing what feels good for that specific day and time, or those who value the community of a group class. Generally, when working out, the…
  - 8 Nov 16, 3:32pm -

Barbell Shrugged

• Navy SEAL and 3 Time CrossFit Games Athlete Zach Forrest – 278
  From training and operating with the elite of the elite Navy SEALs, to going to the CrossFit Games as an individual 3 times (2009, 2011, 2013),…The post Navy SEAL and 3 Time CrossFit Games Athlete Zach Forrest – 278 appeared first on Barbell Shr…
  - 11 hours ago 20 Sep 17, 3:43pm -
• Blood, Biomarker, Genetic Testing… and Poop w/ Ben Greenfield – 277
  Ben Greenfield.  Bodybuilder, to Triathlete, to Spartan Racer. Want advice from an accomplished athlete and the ultimate biohacking self experimenter? Ben Greenfield takes us from meditation,…The post Blood, Biomarker, Genetic Testing… and Poop…
  - 7 days ago 13 Sep 17, 6:43pm -
• Power, Mobility, and Discipline w/ Jesse Burdick – Episode 276
  “Lift hard. Laugh harder.” – Jesse Burdick He’s strong. He’s smart. And, he’s damn good looking! He’s one of the few people who has hit elite…The post Power, Mobility, and Discipline w/ Jesse Burdick – Episode 276 appeared first on…
  - 15 days ago 6 Sep 17, 1:34pm -
• Going Wild with the Fat-Burning Man – Episode 275
  What’s better than peeing in a cup every two weeks? If you thought, “listening to this week’s podcast of Barbell Shrugged,” then you’re more than right.…The post Going Wild with the Fat-Burning Man – Episode 275 appeared first on Barbe…
  - 22 days ago 30 Aug 17, 9:00am -
• Position, Movement, and Purpose with Carl Paoli – Episode 274
  This week, we spoke with movement expert and all-around badass Carl Paoli (Instagram and Twitter: @carlpaoli), coach and author of Free+Style: Maximize Sport and Life Performance…The post Position, Movement, and Purpose with Carl Paoli – Episode…
  - 29 days ago 23 Aug 17, 11:00am -
• Moving Through Injury with Dan Pope and Ryan DeBell – Episode 273
  What’s more fun than working out when you’re in crazy amounts of pain? If you answered, “Uh, like, everything,” you are correct! Injury is the biggest…The post Moving Through Injury with Dan Pope and Ryan DeBell – Episode 273 appeared fi…
  - 36 days ago 16 Aug 17, 7:00am -
• Biohacking with Dave Asprey – Episode 272
  This week, we went to Bulletproof to meet with founder Dave Asprey (Twitter: @bulletproofexec), a company you might know best for the “butter in your coffee”…The post Biohacking with Dave Asprey – Episode 272 appeared first on Barbell Shrugg…
  - 43 days ago 9 Aug 17, 4:14am -
• Total Human Optimization with John Wolf – Episode 271
  This week we traveled to Onnit Academy in Austin, Texas, to talk to their Chief Fitness Officer, John Wolf. Onnit’s mission is to help people achieve…The post Total Human Optimization with John Wolf – Episode 271 appeared first on Barbell Shru…
  - 50 days ago 2 Aug 17, 2:17am -
• Meet the Athletes of Invictus – Episode 270
  This week, we went over to CrossFit Invictus in downtown San Diego — where Mike did his Level 1 class in 2008 (memories!) — to meet…The post Meet the Athletes of Invictus – Episode 270 appeared first on Barbell Shrugged.
  - 57 days ago 26 Jul 17, 4:13am -
• Flow States & the Consciousness Revolution with Aubrey Marcus – Episode 269
  This week we stopped by Onnit in Austin, Texas, to talk about some pretty big ideas with CEO and founder Aubrey Marcus. If, for example, you…The post Flow States & the Consciousness Revolution with Aubrey Marcus – Episode 269 appeared first on B…
  - 64 days ago 19 Jul 17, 3:16am -

Every Last Rep

• The Ultimate Guide to Pre-Workout Supplements
  Enjoy this great infographic created by Justin (not me, another one) over at Supplement Mart, which discusses the best supplements to take preworkout. Enjoy, and get on that gain train!The post The Ultimate Guide to Pre-Workout Supplements appeared…
  - 27 Jun 16, 10:43pm -
• Coffee Nutrition Facts – 7 Things You Didn’t Know
  Join Michele, a writer from Words I Seek, as she dives into the nutrition behind one of America's favorite morning beverages: Coffee. The post Coffee Nutrition Facts – 7 Things You Didn’t Know appeared first on Every Last Rep.
  - 6 Jun 16, 8:33am -
• HiiT for Beginners
  HiiT Training - or High Intensity Interval Training is a great way to stay in shape and burn fat. This infographic from Mike Nash will walk you through what you need to know to get started The post HiiT for Beginners appeared first on Every Last Rep…
  - 19 May 16, 10:45am -
• Building a High Performance Morning Routine
  Trying to get up early in the morning to get things done? That's a noble plan, but how can you make sure you're maximizing your morning potential? Guest blogger Rob Smith shares some of his secrets.The post Building a High Performance Morning Routin…
  - 18 May 16, 7:43pm -
• How to Become a Morning Workout Person
  I'm a big fan of a morning workout, probably because I coach early morning classes at the gym. But even if I didn't, I'd tell you that it left you feeling more energized and ready to face your day. Plus you feel like you've accomplished something, a…
  - 24 Nov 15, 10:29am -
• 7 Natural Ways to Prevent High Cholesterol
  Your body makes all the cholesterol that it needs. On the other hand, too much of the bad type of cholesterol is bad for you because it is linked to heart disease. It is important for people to be aware of the negative health effects of bad cholest…
  - 18 Nov 15, 10:20am -
• Do I Need to Take a Diet Supplement?
  One of the most important questions of the modern age is should you use diet supplements and if yes, when should you resort to using them. The greatest trouble with giving a straight answer to these questions lies in the fact that there are many aspe…
  - 10 Nov 15, 12:00pm -
• Where Does the Fat Go When You Lose a lot of Weight?
  There are many theories explaining where our fat goes after we lose a lot of weight, but which one is correct? Is fat being converted to energy or muscles? Does it leave our bodies in the form of sweat? Is it excreted? Is there something else what we…
  - 3 Nov 15, 12:00pm -
• What to Eat Pre-Workout
  What should you eat before your workout? Protein? Carbs? Fats? All? Some? None? Mike Nash from the UK gives us the answer in this handy infographicThe post What to Eat Pre-Workout appeared first on Every Last Rep.
  - 28 Oct 15, 1:55pm -
• Can You Gain Muscle Mass While Eating Paleo?
  Cory from GarageGymSetup.com stops by and talks to us about gaining muscle mass while on the Paleo diet. What's the verdict? Read on and find out!The post Can You Gain Muscle Mass While Eating Paleo? appeared first on Every Last Rep.
  - 21 Oct 15, 10:25am -

Crossfit Rook

• First Thirty Days of Focused…ish…. Nutrition Plan
  It is amazing how time flies. It is hard for me to believe we are already through the first week of August. Summer is just about over. Believe me, I am not wishing it away. Autumn is my favorite time of year. Fires, Cocktails, Football,  and hooded…
  - 45 days ago 6 Aug 17, 8:56pm -
• 2017 Goals
  First week of 2017 is done. Ate well with the exception of Friday night. No cocktailing either. Don’t worry, nobody kidnapped Rob, everything is fine. Goals for 2017: I set goals each year for personal, professional, physical, and financial. Below…
  - 9 Jan 17, 9:44am -
• Goodbye 2016….
  I find it hard to believe that 2016 is already coming to a close. However it really does not matter….because like it or not today is the last day of 2016. This year really flew by. Come February we will have lived in Annapolis for two years, which…
  - 31 Dec 16, 12:41pm -
• Getting Ready for the Open!!! Stupid Cardio…..
  One of the great things about 12 Labours is the planning that goes into the programming. It is split up quarterly and unfortunately we are now coming into the quarter where we get ready for the Open. Not my favorite quarter. Monday—— “Open is 9…
  - 4 Dec 16, 3:02pm -
• Week Ending 11.26.16
  Sunday was a rest day. Did a ROMWOD and that was about it. Ate well. Too cold to run outside…yeah, we will stick with that. Monday: I was still pretty beat up from the pain cave on Friday, and the WOD’s on Friday and Saturday, so I opted for 1RM…
  - 28 Nov 16, 9:46am -
• Worst Time of Year…..
  Winter and 600AM’s… Yes, 6:00am class goers are usually a breed totally apart from the normal population. Up early, all cheery and whatnot. However, we are a little less cheery this time of year. It is really dark out, thanks to Daylight Savings,…
  - 27 Nov 16, 2:06pm -
• Week Ending 11.19.16—-First Good Clean Week in a Looooong Time
    It has been quite a while since I posted an entry, a little over a year actually. It was a good week. Ate clean, no cocktails. Set a PR. Good times all around. Monday: Part 1 ———— 8 Sets Every 2 Minutes – 3 Reps Back Squat ***add weight…
  - 19 Nov 16, 4:11pm -
• Well those were fun!
  I had commented last week about how August had not been as warm as we are used too. The weather gods heard my snide remark and provided a retort. Their retort was a giant middle finger of humidity. Walking out the front door at 5:15am into an atmosph…
  - 22 Aug 15, 4:56pm -
• The Open is Closed.
   15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a…
  - 29 Mar 15, 12:29pm -
• CrossFit Morning Argument
  For all of my fellow 600am morning warriors….   Why did I go to bed so late last night. The alarm will be going off soon. Crap. What’s the WOD? TGU’s, burpees, and cleans. God. Somebody needs a hug. What’s his deal anyway. Didn’t we just d…
  - 23 Mar 15, 8:41am -

Crossfit Love

• 9.20
  Announcements Classes are cancelled this Saturday morning to accommodate our In-House Olympic Meet! CrossFit Love – CrossFit Dynamic Warm Up (No Measure) 10 Minute Dynamic Warm-Up consisting of Plyos Ladder Tabata Line Drills Metcon (Weight) For 4…
  - 23 hours ago 20 Sep 17, 4:00am -
• 9.19
  Announcements Classes are cancelled this Saturday morning to accommodate our In-House Olympic Meet! CrossFit Love – CrossFit Team Move (No Measure) Prone Y x 12 Prone T x 12 ——– 2 RDS 10 1/2 Kneel Pallof Press each way 2 TGU R then L 20 Alt.…
  - 2 days ago 19 Sep 17, 4:00am -
• 9.18
  CrossFit Love – CrossFit Squat Prep (No Measure) 1 Round Band Walk Forward (up) Band Walk Back (back) 10 Banded Squats —————— 2 Rounds 5 Goblet Squat Press Outs 5 Goblet Squats with a jump 5 SL Bridge :20 RKC Plank Back Squat 14 Minute…
  - 3 days ago 18 Sep 17, 4:00am -
• 9.16
  CrossFit Love – CrossFit Let Us Dance (AMRAP – Rounds) 20 on 10 Off 3 Rounds Air Squat Single/Double Unders Hollow Rock Use Somebody (Time) Buy In: 400 M MB Partner Run 3 Rounds 50 Plank High Fives 50 Satan Lunges 50 American KB Swinga Cash Out:…
  - 5 days ago 16 Sep 17, 4:00am -
• 9.15
  CrossFit Love – CrossFit Dynamic Warm Up With Coach (No Measure) Ladders Jump Drills Tabatta Double Unders Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsThe post 9.15 appeared first on Love Fit.
  - 6 days ago 15 Sep 17, 4:00am -
• 9.14
  CrossFit Love – CrossFit Warm-up (No Measure) 2 Rounds 200 M Row 10 Single Arm KB Swing 5 Sumo Stance Inch Worm 5 Strict DB High Pulls R/L Snatching the goods (Weight) 10 MINUTE EOMOM 8 KB Snatches R (swinging motion, not from the ground) 8 KB Snat…
  - 7 days ago 14 Sep 17, 4:00am -
• 9.13
  CrossFit Love – CrossFit Deadlift (3×1 @ 90%, 90+, 90%+) FROM BLOCKS For The Glory (No Measure) 1:00 Foam Roll Quads Right and Left ——— 2 Rds NFT 16 Alt. Leg Lowers :25 Superman Hold 1 Barbell RdL + 1 Bent Over Barbell Row x 8 One Call Away…
  - 8 days ago 13 Sep 17, 4:00am -
• 9.12
  CrossFit Love – CrossFit Bacon Hash (No Measure) 10 PVC Pass Thrus :30 PVC Front Rack Mobility each side :45 T-Spine Foam Roll —– Bear Crawl Up and Back – for control 20 Hollow Rocks 15 Kip Swings maintaining active shoulder and hollow body :…
  - 9 days ago 12 Sep 17, 4:00am -
• 9.11
  CrossFit Love – CrossFit Back Squat (2×5 @ 75%, 2×3 @ 80%, 2×1 @ 85%, 1×1 @ 90%) 14 Minute EOMOM Every. Damn. Day. (No Measure) 2 Rounds 6 Lateral Box/Bench Step Ups Each 12 Walking Lunges with Plate OH 12 Goblet Squat press outs with Band Arou…
  - 10 days ago 11 Sep 17, 4:00am -
• 9.9
  CrossFit Love – CrossFit Leaving America (Time) 80-60-40-20 Wall Ball 20-40-60-80 Deadlifts @ 135/95 Rx+ : 185/125With Partner “Konnichiwa Betches” (Time) I. Partner A: 400 M Run Partner B: Max KB Swings then switch II. Partner A: 400 M Run Par…
  - 12 days ago 9 Sep 17, 4:00am -

The Outlaw Way

• LAST DAY, $15 coaching FOREVER!
  TODAY is the LAST DAY to become part of the Outlaw Barbell Team for as low as $15/month… FOREVER!Log your training on our app, receive video analysis from National Champion Weightlifters: [...]The post LAST DAY, $15 coaching FOREVER! appeared fi…
  - 50 days ago 1 Aug 17, 4:36pm -
• 50% off Tomorrow
  Our next training cycle starts tomorrowLet us coach you for only $15!*PLUS get %50 off your first month with code “OUTLAW”SIGN UP HEREThe post 50% off Tomorrow appeared first on The Outlaw Way.
  - 80 days ago 3 Jul 17, 4:12am -
• $15 per month!
  Our first training cycle on Wodfollow went GREAT! So many new PRs and the communication between athletes and all the training videos on our team FB group has been amazing!!SIGN UP [...]The post $15 per month! appeared first on The Outlaw Way.
  - 88 days ago 25 Jun 17, 12:30am -
• TONIGHT is the LAST CHANCE
  Get your E-book and Video Seminar Today is your last chance to get our Video Seminar and E-book for $99!!Learn to start coaching yourself and others better with video, pictures and [...]The post TONIGHT is the LAST CHANCE appeared first on The Ou…
  - 11 Jun 17, 6:00pm -
• Outlaw Barbell E-book and Video Seminar
  Hey guys! I’m super excited about this new one of a kind product that we are releasing tomorrow, Monday, June 5th. For the 1st time ever, we have taken our [...]The post Outlaw Barbell E-book and Video Seminar appeared first on The Outlaw Way.
  - 5 Jun 17, 1:13am -
• 300+ Team Outlaw athletes
  In only a couple weeks time we now have over 300 people on the new Outlaw team!! I’m beyond stoked to have so many people all training under our new [...]The post 300+ Team Outlaw athletes appeared first on The Outlaw Way.
  - 10 Apr 17, 6:43pm -
• Last day for $10 programming
  MIDNIGHT tonight will be the last chance to subscribe to the Outlaw Barbell program for $10/$20 per month!We now have 150+ people signed up for our our new Outlaw Barbell programs! We [...]The post Last day for $10 programming appeared first on T…
  - 3 Apr 17, 4:00pm -
• Join Team Outlaw Barbell
  The new system and programs are up and running on Wodfollow!Now is everyone’s opportunity to get registered at Wodfollow for either or both training programs at a LIFETIME discounted rate. [...]The post Join Team Outlaw Barbell appeared first on…
  - 27 Mar 17, 4:57am -
• 17.5 Strategy & Tips
  The post 17.5 Strategy & Tips appeared first on The Outlaw Way.
  - 24 Mar 17, 5:10pm -
• Untitled
  Alright guys I’m getting pretty stoked about the switch over to Wodfollow!While making this transition to a more team like environment we’ve also decided to expand upon what we can offer [...]The post appeared first on The Outlaw Way.
  - 20 Mar 17, 4:20am -

Crossfit North Atlanta

• 09.20.17
  CrossFit North Atlanta – CrossFit View Public Whiteboard Gymnastics MAX Pull-ups(1 attempt) Butterfly, Kipping, Strict okOR 5×3 strict pull ups EMOM 5 min 4x50ft side shuffle RX+6x50ft Metcon Metcon (Time) 4 Rounds: 6 Deadlifts 185/125 (Rx+ 225/15…
  - 19 hours ago 20 Sep 17, 8:00am -
• 09.19.17
  CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting Front Squat (1RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP- 30 DUs 15 KBS, 53/35 10 box jumps, 24/20 5 burpee pull ups (RX+burpee C2B)The post 09.19.17 appeared f…
  - 2 days ago 19 Sep 17, 8:00am -
• 09.19.17
  CrossFit North Atlanta – Burn View Public Whiteboard Mobility Thoracic spine mobility Metcon Metcon (Time) 2RFT: 1000/800m row 20 Plate Sit Ups (25/15) 200m OH plate carryThe post 09.19.17 appeared first on CrossFit North Atlanta.
  - 2 days ago 19 Sep 17, 8:00am -
• 09.18.17
  CrossFit North Atlanta – Burn View Public Whiteboard Gymnastics AMRAP 8 (No rush here. Focus on form and keep moving) 10 Seated Leg Lift in Pike 10 Hip Ext :15 Hollow Hold :15 Superman Hold Metcon Metcon (Time) 10 RFT:... Read more »The post 09.…
  - 3 days ago 18 Sep 17, 8:00am -
• 09.18.17
  CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1RM) power clean and push jerk Metcon Metcon (2 Rounds for reps) In 5 minutes, 400m Run 25 Sit-ups (Rx+ 25 T2B/GHD) Then AMRAP Clean & Jerks 135/95... Read more…
  - 3 days ago 18 Sep 17, 8:00am -
• 09.16.17
  CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting Farmer’s Carry (Max Weight for 50 feet) Metcon Metcon (Time) Partner WOD (split work as needed) 100 DUs 50 KBS 70/53 50 Pushups 80 DUs 40 DB Snatches M45-55/F35 40 Pushups...…
  - 5 days ago 16 Sep 17, 8:00am -
• 09.15.17
  CrossFit North Atlanta – Burn View Public Whiteboard Metcon Metcon (Time) For time: 1000m row 40 Sit Ups 30 Shoulder to OH 20 Ring rows (adv. pull ups) 10 Lunges/leg 3-5 min rest, then, 3x :20s battle rope finisherThe post 09.15.17 appeared first…
  - 6 days ago 15 Sep 17, 8:00am -
• 09.15.17
  CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting Split Jerk (1RM) Metcon Metcon (Time) 10-1 S2OH, 115/85 T2B wall balls, 20/14The post 09.15.17 appeared first on CrossFit North Atlanta.
  - 6 days ago 15 Sep 17, 8:00am -
• 09.14.17
  CrossFit North Atlanta – Burn View Public Whiteboard Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 DB Ground to Overhead (35/25) *Complete 15 air squats between each round Buy Out: 800m run or row – Athletes choiceThe post 09.14.17 appeared first on…
  - 7 days ago 14 Sep 17, 8:00am -
• 09.14.17
  CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting Back Squat (6×2 @ 70% (2 sec pause in bottom)) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP- 12 box jumps, 24/20 18 KBS, 53/35 (RX+70/53) 24 DUs 18... Read more »T…
  - 7 days ago 14 Sep 17, 8:00am -

Fletcher Fitness

• The Top Core Strengthening Exercises
  To constantly improve your midline strength, you’ll want to maintain proper posture throughout your day and focus on improving your form in the gym. Squeezing your butt, pulling your rib cage down, bracing your belly (like you’re about to be pu…
  - 5 Sep 16, 11:26pm -
• What Paleo Foods To Pack For An Adventure
  Ready for an adventure?  A weekend getaway? Going camping? I’m always planning something fun and I try to get out and travel at least once a month. I’m a big fan of quickly throwing some stuff in a cooler, packing a bag, and going to explore fo…
  - 29 Jul 16, 10:40pm -
• How To Stay Organized & Focused
  How To Stay Organized & Focused Keys To Remembering The Important Things You have a lot going on in my mind and you have tons of stuff to do. How do you keep yourself on track and make sure that you stay focused on what’s most important? If yo…
  - 27 Jul 16, 10:39pm -
• Tips For Minimalism
  Can you get rid of more of what is unnecessary so that you can focus on what really matters? Eliminate & Reduce There are enormous benefits to simplifying and minimizing. We can reduce our stress levels and improve the quality of our lives by gettin…
  - 22 Jul 16, 3:39pm -
• How Is Your Inner Circle Impacting You & Your Goals?
  Who’s In Your Inner Circle?  To be your best, surround yourself with amazing people Hopefully the people in your inner circle support and challenge you. The people you choose to have in your inner circle should be there for a reason.  When you a…
  - 30 May 16, 12:28am -
• How To Get Better At Pullups | 8 Tips
  How To Get Better at Pullups | 8 Tips First off, do not be intimidated by pullups if you haven’t done them in a long-ass time. They are one of the best movements for building strength and muscle in your entire upper body.  If you want to become st…
  - 15 May 16, 4:29pm -

Crossfit East Bay

• Thursday 170921
  Sweat & Sport “10Q” In teams of 3: Row 10kThe post Thursday 170921 appeared first on CrossFit East Bay| Oakland, CA.
  - 1 min ago 21 Sep 17, 3:01am -
• Wednesday 170920
  Sweat & Sport In 5min: Buy-In: 50 Wall Ball shots 20/14lb to 10/9’ Then AMRAP in time remaining: 12 Deadlifts 155/103lb 12 Burpees over Parallettes Rest 5min In 5min: Buy-In: 35 Wall Ball shots 20/14lb to 10/9’ Then AMRAP in time remaining: 9 Dea…
  - 1 day ago 20 Sep 17, 3:01am -
• Tuesday 170919
  Sweat & Sport 7 rounds, each for time, starting every 3 minutes against a running clock: Run 400m Toes to Bars* *The number of reps of Toes-to-bars that you complete by 2:20 in the first round is the number of T2Bs that you must aim for in subsequent…
  - 2 days ago 19 Sep 17, 3:01am -
• Monday 170918
  Sweat & Sport For total reps: 3 minutes Row/Bike (cals) 3 minutes Power Cleans 95/63lb 3 minutes Rest 2 minutes Row/Bike 2 minutes Push Jerks 95/63lb (Sweat does Push-presses) 2 minutes Rest 1 minute Row/Bike 1 minute Front Squats 95/63lb 1 minute Re…
  - 3 days ago 18 Sep 17, 3:01am -
• Sunday 170917
  Rest day, no classes!   Open Gym 10am-Noon Grab a coach and practice a skill or lift.   Do one of the Strength, Endurance, or Skill pieces posted to the right-hand side of the gym whiteboard. See BTWB for links to useful articles and videos and gra…
  - 4 days ago 17 Sep 17, 3:01am -

Words with Lisbeth

• “Dude!”
  I like it when bearded men in meathead gyms call me “dude” and gush about their barbell lifts. (This happens more often than you might think.) Maybe there’s some part ... Read MoreThe post “Dude!” appeared first on Words With Lisbeth.
  - 9 days ago 12 Sep 17, 1:08pm -
• 5 Reasons Monday Is a Fantastic Day
  You’re alive. I’m going to guess that everybody who died wishes they had one more Monday. If you did Sunday night right, then you got a running start to Monday. You’re ... Read MoreThe post 5 Reasons Monday Is a Fantastic Day appeared first…
  - 10 days ago 11 Sep 17, 1:31pm -
• The Importance of Seeing and Being Seen
  Instantly, I was surrounded. A big noisy Harley to my left and another big noisy Harley to my right. I was almost afraid to look, but I felt I had to.The post The Importance of Seeing and Being Seen appeared first on Words With Lisbeth.
  - 17 days ago 3 Sep 17, 7:54pm -
• What to Do When the Barbell Won’t Budge
  What to do? What's the next step when you know your body is ready but your mind is not?The post What to Do When the Barbell Won’t Budge appeared first on Words With Lisbeth.
  - 24 days ago 27 Aug 17, 9:11pm -
• “But What About …”
  Don't fall for this old trick! Be aware and stay on track in your discussions.The post “But What About …” appeared first on Words With Lisbeth.
  - 32 days ago 19 Aug 17, 9:27pm -
• You Can’t Be a Good Person by Doing Nothing
  One day, years from now, when your grandkids ask you about these days, what will you say?The post You Can’t Be a Good Person by Doing Nothing appeared first on Words With Lisbeth.
  - 38 days ago 13 Aug 17, 10:37pm -
• Calling For Mercy
  Maybe I'm ready now to ask for mercy. And maybe, all along, she has been waiting to come running when I call.The post Calling For Mercy appeared first on Words With Lisbeth.
  - 66 days ago 16 Jul 17, 8:15pm -
• The Human in Front of You Is More Important Than Any Screen
  Make this one change and improve every relationship you have.The post The Human in Front of You Is More Important Than Any Screen appeared first on Words With Lisbeth.
  - 80 days ago 2 Jul 17, 5:58pm -
• How Did You Love?
  But if you would move beyond survival and improve yourself, you must ask these questions: Am I loving well? Am I loving enough? The post How Did You Love? appeared first on Words With Lisbeth.
  - 87 days ago 25 Jun 17, 8:50pm -
• What Gets You Up in the Morning?
  Still we get up. We persist, we resist, we exist.Why?The post What Gets You Up in the Morning? appeared first on Words With Lisbeth.
  - 95 days ago 17 Jun 17, 10:25pm -