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Crossfit Journal

  • November 2016 Collected Articles

    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…
    - 3 days ago 1 Dec 16, 7:59am -
  • CrossFit Kids Research Brief: Bone Density

    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…
    - 4 days ago 29 Nov 16, 11:00pm -
  • Happy to be Last and Alive

    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…
    - 7 days ago 26 Nov 16, 11:00pm -
  • Brian Riley: Learning to Walk Again

    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…
    - 11 days ago 23 Nov 16, 12:00am -
  • As Prescribed: Santa Cruz

    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…
    - 12 days ago 21 Nov 16, 11:00pm -
  • Programming Better Competitions

    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…
    - 16 days ago 17 Nov 16, 11:00pm -
  • Chronic Disease and Medicine: Prevention Doesn’t Pay

    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…
    - 19 days ago 14 Nov 16, 11:00pm -
  • Why Some Sweat More

    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…
    - 22 days ago 11 Nov 16, 11:00pm -
  • MeiLin McDonald: Never Give Up

    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…
    - 23 days ago 11 Nov 16, 12:00am -
  • Down the Hatch, Miss a Snatch?

    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…
    - 25 days ago 8 Nov 16, 11:00pm -
  • CrossFit Lifeguard: Kristi Barnes

    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…
    - 27 days ago 6 Nov 16, 11:00pm -
  • CrossFit Lifeguard: Brandon Justice

    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.…
    - 31 days ago 2 Nov 16, 11:00pm -
  • October 2016 Collected Articles

    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…
    - 33 days ago 1 Nov 16, 7:59am -
  • Carbohydrate Selections: The Right Carb for the Right Job

    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…
    - 33 days ago 31 Oct 16, 11:00pm -
  • Break Before You're Broken

    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…
    - 36 days ago 28 Oct 16, 11:00pm -
  • “Row Pro: Calories Vs. Meters—Correction

    “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.
    - 38 days ago 27 Oct 16, 3:00am -
  • Row Pro: Calories Vs. Meters

    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…
    - 38 days ago 26 Oct 16, 11:00pm -
  • An Open Letter to the “Met-Heads”

    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…
    - 41 days ago 23 Oct 16, 11:00pm -
  • CrossFit Lifeguards: The Browns

    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…
    - 43 days ago 21 Oct 16, 11:00pm -
  • Weightlifting’s Reassurance

    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…
    - 45 days ago 19 Oct 16, 11:00pm -
  • For the Ages

    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…
    - 48 days ago 16 Oct 16, 11:00pm -
  • When to Fire Your Fitness Magazine

    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…
    - 50 days ago 14 Oct 16, 11:00pm -
  • Lose Your Crutches

    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…
    - 54 days ago 10 Oct 16, 11:00pm -
  • “I Want to Be Your Trainer”

    “I Want to Be Your Trainer”

    CrossFit coaches talk about building relationships that result in new clients. Like all high-level CrossFit athletes, Jamie Hagiya has an impressive physique. The epitome of health and fitness, she’s the perfect poster girl to attract new clients…
    - 57 days ago 7 Oct 16, 11:00pm -
  • Seniors: How to Say No to Chronic Disease

    Seniors: How to Say No to Chronic Disease

    Older trainees can prove that aging populations need not be diseased populations.I’m older than 86 percent of the Earth’s population.I’m an aging academic. I’m an aging parent. I’m an aging worker. I’m an aging trainee. And I am part…
    - 59 days ago 5 Oct 16, 11:00pm -
  • Five From the Archives

    Five From the Archives

    Affiliate owner Chris Sinagoga talks about two articles and three videos that made him a better trainer.When you first watched “The Shawshank Redemption,” the ending probably left you wondering how Andy Dufresne bested the warden an…
    - 61 days ago 3 Oct 16, 11:00pm -

Mobility WOD

  • Coach’s Eye: Part 4 – Feet
      A stable and functional foot is vital to optimal force production. It's literally where the rubber hits the road. The problem with the foot system is that it rarely barks for attention and is nearly always covered by a shoe. Changes in foot organi…
    - 3 days ago 1 Dec 16, 12:04am -
  • Coach’s Eye: Part 3 – Jesse Owens
    The post Coach’s Eye: Part 3 – Jesse Owens appeared first on MobilityWOD.
    - 10 days ago 23 Nov 16, 11:10pm -
  • Coach’s Eye: Part 2 – Heel Striking
      A different way of thinking about heel striking.The post Coach’s Eye: Part 2 – Heel Striking appeared first on MobilityWOD.
    - 23 days ago 10 Nov 16, 10:36pm -
  • Coach’s Eye: Part 1 – Deadlift
      We're introducing a new segment called coach's eye. What we want to do in this episode is to shift the focus of the conversation away from how adopting "bad" positions during training may create pain and potentially injury and shift to discussing…
    - 30 days ago 3 Nov 16, 7:10pm -
  • Diagnosis Series: Runner’s Knee Part 2 – IT Band Syndrome
    The post Diagnosis Series: Runner’s Knee Part 2 – IT Band Syndrome appeared first on MobilityWOD.
    - 45 days ago 19 Oct 16, 8:40pm -
  • Diagnosis Series: Runner’s Knee Part 1 – Hot Kneecap
    The post Diagnosis Series: Runner’s Knee Part 1 – Hot Kneecap appeared first on MobilityWOD.
    - 51 days ago 13 Oct 16, 9:30pm -
  • Pro User Request Friday – Working with Adaptive Athletes
      Pro user request from our contact page. Check it out! Find out more about Max Conserva here: GoodLeg.org  The post Pro User Request Friday – Working with Adaptive Athletes appeared first on MobilityWOD.
    - 22 Jul 16, 7:21pm -
  • Pro Episode: Missing Hip Internal Rotation
      Missing Hip internal rotation is one of the most insidious problems we see in athletes.The post Pro Episode: Missing Hip Internal Rotation appeared first on MobilityWOD.
    - 7 Jul 16, 8:00pm -
  • Pro User Request Friday – Sever’s Disease
      Another pro user request from twitter. Check it out   @mobilitywod @DocandJock same daughter with Hypermobility now has Sever's disease. Any suggestions other than immobilization ? — Nate Questelle,BSN (@NateLQ) May 31, 2016The post Pro User R…
    - 17 Jun 16, 8:24pm -
  • Pro User Request Friday – Okay to Smash with Disk Degeneration?
      Another pro user request from twitter. Check it out   @mobilitywod herniation and degenerative disk disease at L5/S1, back smash still ok? chance of exacerbating issue further? — G.O.R.D.O.N. (@Scrodici) May 24, 2016The post Pro User Request F…
    - 27 May 16, 9:30pm -

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

  • Saturday 161203 – Beginner
    Conditioning On a running clock: 0-4 – EMOM 7/leg Front Rack Reverse Lunges (65/45) 5-9 – EMOM 30-50 Double Unders (scaled – only attempts) 10-14 – EMOM 3-5 Strict Pull ups + 20 second Hollow Hold 15-19 – EMOM 6-10... Read more »The post…
    - 20 hours ago 3 Dec 16, 5:00am -
  • Saturday 161203 – Experienced
    Strength Overhead Squat 5×3, increasing Alternating with 3-5 Strict L-Pull-ups Compare Overhead Squats to 11/19/16. Time Trial 500 m Row Conditioning 2×500 m Row + 15-20 seconds from 500 m time trial Rest as needed between sets. Here’s what’s o…
    - 20 hours ago 3 Dec 16, 5:00am -
  • Saturday 161203 – Competition
    Warm up/Skill Work 25 minute EMOM: 1. Assault Bike 2. 3-5 Box Jumps with step down (30/26) 3. Rest 4. Ring Muscle Ups (you choose volume for 5 rounds) 5. Rest Strength A. Back Rack Barbell Walking Lunge 3×6-8/leg, building,... Read more »The post…
    - 20 hours ago 3 Dec 16, 5:00am -
  • Saturday 161203 – Photo of the Day
    One or two spots still available for tomorrow’s OUT-FIT NYC WOD! Click HERE or email [email protected] for more info. Upcoming CFNYC Events and News: Introducing Black Box Partners Nutrition Seminar with Coaches Bobby and Erica on December 17th…
    - 20 hours ago 3 Dec 16, 5:00am -
  • CrossFit NYC Mentorship Program (2017)
    If you are someone who has a passion for CrossFit and an interest in CrossFit coaching, we would like to invite you to interview for CrossFit NYC’s Mentorship Program. Upon completion of the program, you will have shadowed and assisted... Read mor…
    - 1 day ago 3 Dec 16, 12:20am -
  • Friday 161202 – All Levels/Beginner
    “Holleyman-ish” 30 rounds for time of: 1 Deadlift (255/175) 3 Handstand Push ups 5 Wallballs (20/14) Compare to 7/3/16 and 7/4/16. Here’s what’s on tap for Saturday’s Beginner classes: Conditioning On a running clock: 0-4 – EMOM 7/leg Fro…
    - 2 days ago 2 Dec 16, 5:00am -
  • Friday 161202 – Photo of the Day
    Alan and Mark lifting weights in Coach Mead’s 9am bWOD. Upcoming CFNYC Events and News: Introducing Black Box Partners Nutrition Seminar with Coaches Bobby and Erica on December 17th December OUT-FIT NYC (LGBTQ) WOD this Sunday (12/4) Beyond the Wh…
    - 2 days ago 2 Dec 16, 5:00am -
  • Friday 161202 – All Levels/Experienced
    “Holleyman-ish” 30 rounds for time of: 1 Deadlift (255/175) 3 Handstand Push ups 5 Wallballs (20/14) Compare to 7/3/16 and 7/4/16. Here’s what’s on tap for Saturday’s Experienced classes: Strength Overhead Squat 5×3, increasing Alternating…
    - 2 days ago 2 Dec 16, 5:00am -
  • Friday 161202 – All Levels/Competition
    “Holleyman-ish” 30 rounds for time of: 1 Deadlift (255/175) 3 Strict Handstand Push ups 5 Wallballs (25/16) Here’s what’s on tap for Saturday’s Competition classes: Warm up/Skill Work 25 minute EMOM: 1. Assault Bike 2. 3-5 Box Jumps with st…
    - 2 days ago 2 Dec 16, 5:00am -
  • Olympic Weightlifting WODs Week of 12/4
    OlyWOD Sunday 12/4 12” Blocks, Clean Pull + Clean 5x(3+1) 12” Blocks, Clean 5×1 Wednesday 12/7 and Thursday 12/8 Front Squat + Jerk 5x(3+1) Jerk Dip 4×3 Black Box Barbell Sunday 12/4 Training at Murder of Crows in Brooklyn. Email... Read more…
    - 2 days ago 2 Dec 16, 12:55am -

Crossfit LA

  • Saturday 12/3
    The post Saturday 12/3 appeared first on CrossFit Los Angeles.
    - 4 hours ago 3 Dec 16, 9:15pm -
  • Friday 12/2/16
    The post Friday 12/2/16 appeared first on CrossFit Los Angeles.
    - 21 hours ago 3 Dec 16, 4:09am -
  • Thursday
    The post Thursday appeared first on CrossFit Los Angeles.
    - 2 days ago 2 Dec 16, 4:45am -
  • Holiday Party Desserts
    I know: “Again with the holiday party …?” It’s just that I forgot to tell you guys about the Dessert Potluck. It’s actually a Cookie Potluck, and by that I mean a food item of the sweet variety that doesn’t need a fork. Or a knife. Or a p…
    - 2 days ago 2 Dec 16, 3:30am -
  • Wednesday
    The post Wednesday appeared first on CrossFit Los Angeles.
    - 3 days ago 1 Dec 16, 5:03am -
  • The Love of my Knife
    A little over a week ago I made an investment. It’s one that I have been thinking about for a long time, and finally I took the jump. I bought myself a chef’s knife. It might seem a bit strange to be sharing this with you all, but it’s been suc…
    - 3 days ago 1 Dec 16, 4:11am -
  • Jan 21 – Save the Date for Whole Life Challenge 2017!
    The New Year WLC 2017 is coming! Enjoy the holidays; food, drink, general slothness, but Saturday, January 21st is the kick off of the New Year Whole Life Challenge 2017. CFLA is where it all began … Fine-tune your habits with us over the course of…
    - 3 days ago 30 Nov 16, 8:14pm -
  • Holiday Gym Schedule
    Open Gym Holiday Hours Every year CFLA takes a little break from regular classes so the main staff can rejuvenate their energy for the new year and new cycle. As usual, we have open gym times during those two weeks. Here is the set days and closures…
    - 3 days ago 30 Nov 16, 8:03pm -
  • Tuesday
    The post Tuesday appeared first on CrossFit Los Angeles.
    - 4 days ago 30 Nov 16, 5:04am -
  • Is it the OLYMPICS? What’s up with all the Bronze, Silver, and Gold? By Coach Benet Heames
    Guest blog by Benet Heames If you have either employer-sponsored or individual health insurance, there is a good chance you are going through an open enrollment and having to make decisions about your healthcare for 2017. The plan design options that…
    - 4 days ago 30 Nov 16, 4:22am -

Diablo Crossfit

  • Sunday December 4th 2016
    More Classes & New Times in ALAMO! New Weekend Schedule Starts Dec. 10th. No More Open Gym on Saturday/Sunday. Option A – Take Class or Option B – Go to P Hill. 8:30 CF 9:30 CF 10:30 F!t 11:45 Yoga (Saturday Only) Dynamic Warmup & Mobility: Minu…
    - 4 hours ago 3 Dec 16, 9:00pm -
  • Saturday December 3rd 2016
    More Classes & New Times in ALAMO! New Weekend Schedule Starts Dec. 10th. No More Open Gym on Saturday/Sunday. Option A – Take Class or Option B – Go to P Hill. 8:30 CF 9:30 CF 10:30 F!t 11:45 Yoga (Saturday Only) Dynamic Warmup & Mobility: Minu…
    - 1 day ago 3 Dec 16, 1:00am -
  • Friday December 2nd 2016

    - 2 days ago 2 Dec 16, 2:00am -
  • Thursday December 1st 2016
    Dynamic Warmup & Mobility: Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Shoulders – Using a Lacrosse Ball, work through any sticky spots around the Scapula. Then use a foam or PVC roller through your lats and upper back keg stretch. Str…
    - 3 days ago 1 Dec 16, 2:00am -
  • Wednesday November 30th 2016
    Dynamic Warmup & Mobility:  Minute 0 – 25 Coaches’ Choice Group Dynamic Warm Up Hips & Shoulders – Using a Lacrosse Ball, work through any sticky spots in the Back Pocket (Glutes), then Use the Roller to loosen up the Lats. Banded Warm up 2 se…
    - 4 days ago 30 Nov 16, 2:00am -
  • Tuesday November 29th 2016
    Dynamic Warmup & Mobility: Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Hips – Using a Foam or PVC Roller, smash out your quads, adductors, & glutes Banded Walks, 30’ lateral + 30’ forward & backward Strength: Minute 21 – 40 6 Set…
    - 5 days ago 29 Nov 16, 2:00am -
  • Monday November 28th 2016

    - 6 days ago 27 Nov 16, 9:00pm -
  • Sunday November 27th 2016
    Dynamic Warmup & Mobility:  Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Hips & Shoulders – Using a Foam or PVC Roller, smash out the Legs and Lats. Banded Walks, 30’ lateral + 30’ forward & backward Barbell Skill: Minute 21 – 31…
    - 7 days ago 26 Nov 16, 9:00pm -
  • Saturday November 26th 2016
    Dynamic Warmup & Mobility:  Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Shoulder & Hips – Using a Lacrosse Ball, work through any sticky spots.  Then using a Band, Floss through the front of your hip by completing 10 – 15 Standstill…
    - 8 days ago 26 Nov 16, 1:00am -
  • Friday November 25th 2016 – Happy Thanksgiving
    Dynamic Warmup & Mobility:  Minute 0 – 15 Coaches’ Choice Group Dynamic Warm Up Ankle & Shoulder – Using Foam or PVC Roller, smash out the Calves & Lats. Skill: Minute 16 – 30 Kettlebell Windmills 3 – 4 sets of 5 Reps each side.  Work up…
    - 9 days ago 25 Nov 16, 2:00am -

The Athletic Build

  • Fast Muscle: A Complete Guide To Build Muscle Efficiently
    The longer that I am in the lifting game, the more I look to be more efficient with my workouts. In a perfect world, I would write programs for my[...]
    - 10 hours ago 3 Dec 16, 3:29pm -
  • Best Testosterone Boosters for Muscle Gains
    If you are looking to build muscle, then having more testosterone would be a good place to start. More testosterone generally means you have more muscle and an easier time[...]
    - 3 days ago 30 Nov 16, 8:57pm -
  • Jumping Rope: The Underrated Athleticism Exercise
    Jumping rope, we have all done it even if it was just in gym class as kids. It’s a simple enough exercise really, swing the rope over your body and[...]
    - 10 days ago 23 Nov 16, 5:12pm -
  • Best Testosterone Boosters for Virility
    So, you are getting older, slowing down, maybe you have even put on a few lbs. You assume that this is just the way it is, and if you don’t[...]
    - 16 days ago 17 Nov 16, 4:36pm -
  • 5 Underrated Muscle Building Exercises
    As an athlete, you train because you want to be bigger, stronger and faster. But let’s be honest, the meathead in all of us just wants to get bigger muscles.[...]
    - 21 days ago 13 Nov 16, 12:36am -
  • 5 Unconventional Exercises That Build Muscle
    The tried and true lifts will always be a staple in a solid program. Exercises such as squats, deadlifts, bench presses, bicep curls and power cleans are just some of[...]
    - 23 days ago 10 Nov 16, 5:17pm -
  • 7 Keys to Building Muscle Fast
    Are you one of those people who is extremely impatient and hates to wait for things? Most people are nowadays.We live in a society where everyone wants results right away[...]
    - 26 days ago 7 Nov 16, 5:48pm -
  • Reasons to Switch to Night Workouts
    Depending on whom you ask, morning is the most dreaded moment in a day or a beginning of another splendid endeavor. Morning larks may be eager to rise and shine,[...]
    - 29 days ago 4 Nov 16, 11:58pm -
  • The 10 Fat Loss Commandments
    By: Joey Percia A few key points when looking into making some changes in your diet. First, throw away the word diet. It gives me the chills just thinking about[...]
    - 37 days ago 27 Oct 16, 10:01pm -
  • Best Supplements for CrossFit Performance
    CrossFit isn’t easy. It requires strength and endurance as well as mental toughness to push you further than you ever thought possible. If you are looking to take CrossFit to the next[...]
    - 38 days ago 27 Oct 16, 2:58am -

WOD Planet

  • Top 10 Reasons Women Should Turn to 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 ca…
    - 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 -
  • After the Games: Sights, Sounds, and (a few) Pictures
    The 2014 CrossFit Games have come and gone, but today we want to offer a brief retrospective in pictures. It was a great time, and so much was going on at the Games that the ESPN cameras never caught. So let’s take a stroll down functional memory l…
    - 11 Sep 14, 9:32pm -
  • 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 Onion
    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 id…
    - 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

  • 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…
    - 5 days ago 28 Nov 16, 7:16pm -
  • How To Quickly Assess Your Performance
    After a workout, take a few minutes to assess yourself and the quality of your session. Do this regularly and you’ll develop incredible self-awareness, you’ll be more focused and therefore less likely to repeat errors in the future. You’ll lear…
    - 11 days ago 22 Nov 16, 7:12pm -
  • When To Stop Asking Why
    “Know your WHY.” You hear myself and other leaders say it all of the time. I encourage you to know your purpose behind doing whatever it is you’re currently doing. Before any event, important day or training session, I suggest you run through…
    - 26 days ago 7 Nov 16, 10:17pm -
  • Easy Way To Make Connections & Impact Others
      To make an impact on others, ya might think that you have to say something profound or interesting. In an attempt to make a connection, you may end up trying to act smart or funny. Or, you try to connect by complaining or gossiping with the other…
    - 33 days ago 31 Oct 16, 6:02pm -
  • How To Answer Questions About Your Performance
    “How did you do on that workout?” “How’d the competition go for you?” “Where’d you end up finishing?” If you participate in CrossFit, or any other type of event, people are going to ask about your performance. Some of those people c…
    - 39 days ago 25 Oct 16, 1:53pm -
  • Is Overplanning Limiting Your Success?
    Some people are just natural planners. Some spend A LOT of time preparing by evaluating data, studying strategies and developing specific steps for future events. Some even come up with Plan A, B, C, D, E…. in an attempt to establish a comprehens…
    - 46 days ago 18 Oct 16, 8:20pm -
  • Get Real With Your Excuses
      It’s time to get honest about what you want and get on a plan for achieving it. If you know it will make you better, or more healthy, then ya gotta start taking steps to get beyond your excuses. Sure, there are hurdles. Yes, there will be som…
    - 56 days ago 8 Oct 16, 11:53pm -
  • 5 Ways You’re Wasting Time At The Gym
    Are you wasting time at the gym? If any of these things are habits of yours, it’s likely that you are. 1. Checking your phone between sets or parts of your workouts. Do you find yourself posting while training and getting back to non-urgent messa…
    - 61 days ago 4 Oct 16, 12:54am -
  • 2 Week Cold Water Challenge
    The Challenge Specifics Every day for 2 weeks spend at least 3 minutes (I’m doing at least 5) in cold water You could use a cold shower, an ice bath, a natural body of water or whatever. If it’s uncomfortable for you, there are likely some benefi…
    - 70 days ago 24 Sep 16, 6:07pm -
  • How To Develop Athletic Awareness
    As a CrossFitter, you can probably name your Deadlift PR, Fran Time and Max Unbroken Handstand Walk if you were asked. If you play sports or compete in any other events, you can probably list your personal records, athletic achievements, best games…
    - 78 days ago 16 Sep 16, 6:13pm -

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

  • 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…
    - 2 days ago 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…
    - 25 days ago 8 Nov 16, 3:32pm -
  • Central Athlete Story
    In 2008, my final year of college, I managed to secure a summer internship with Highlands Coffee in Ho Chi Minh City, Vietnam. Three months in Vietnam with few native language skills left me with more free time than I had had in Fort Worth, Texas.…
    - 50 days ago 14 Oct 16, 6:25pm -
  • A Teacher’s Drive to be Better!
    Every individual comes to Central Athlete for unique and varying reasons; for some it is to constantly see their performance improve and for others it is to increase energy and become more productive outside the gym. We have had people eager to work…
    - 65 days ago 29 Sep 16, 8:06pm -
  • Personal Training For a Quarter the Price
    Braxton Walcott came to Central Athlete with the goal of improving strength—primarily measured by his back squat. He has done just that. “My squat is a testament to the programming. The weeks of single-leg work, back and core stability exercises…
    - 73 days ago 21 Sep 16, 6:31pm -
  • How to Stay Consistent with an Inconsistent Schedule
    Michael Gallagher came to Central Athlete in October of 2015.He had moved from California recently and was looking to replace his old CrossFit gym. His intentions were simple: 1. Continue to see measurable progress in his strength training 2. Be able…
    - 97 days ago 29 Aug 16, 9:00am -
  • Tired of Being Basic… You Should Be!
    Megan Ream is a 44 year old mother of two and a part time Physician’s Assistant. From the moment we met there was no question that being stagnant was not an option for her, whether it be in her career, as a mother and wife, or with her health and f…
    - 18 Aug 16, 7:59pm -
  • You’re Not 18 Anymore, Stop Training Like It!
    You’re not 18 anymore, stop training like it! You aren’t the same as you were 20 years ago. You have grown into a mature adult who makes educated and thoughtful decisions about everything you do, including your fitness. Meet Craig. Craig didn’t…
    - 12 Aug 16, 3:45pm -
  • Central Athlete Training Tip
      Share This:The post Central Athlete Training Tip appeared first on Central Athlete Training.
    - 1 Aug 16, 3:02pm -
  • Central Athlete Training Tip
      @amart_fitness Training of the Day A. Glute ham raise x10 @4010 x2 sets B. Snatch grip RDL x10 @3011 x3 sets C. Wide grip pronated L-Pull Ups x3 @31X1 x3 sets D. Muscle Up Negative 4•4•3•3 rest 2:00 E. Farmers Walk 40 meters x3 F. Toes to Ba…
    - 29 Jul 16, 8:13pm -

Barbell Shrugged

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

  • 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…
    - 6 days ago 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,…
    - 6 days ago 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…
    - 14 days ago 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 -
  • 2015 Open Thus Far…..

    - 15 Mar 15, 2:00pm -
  • It’s Open Season….2015
    It is that time of year again. $20.00 and a quick registration provides the opportunity to compete against 200,000 of your nearest and dearest friends. Each year, thousands of hopefuls sign up in order to prove their standing in the world wide cult!…
    - 28 Feb 15, 12:45pm -
  • It’s all About the Gear
    Truthfully, that is probably the number one reason we all do CrossFit. It’s all about the gear. We are in the process of packing for our move the end of this month. I. Hate. Moving.  I have a lot of stuff. Multiple paris of shoes, jump ropes, chal…
    - 25 Jan 15, 10:39pm -
  • Eat to Perform
      So i am trying Eat to Perform; http://www.eattoperform.com/ All I can say so far is that I can’t eat enough. It’s a ton of food. Also, three rest days a week. And rest means rest. Not my usual active rest bs, you know, where I don’t rest, ju…
    - 10 Jan 15, 11:30am -

Crossfit Love

  • 12.3 CrossFit Love
    CrossFit Love – CrossFit Metcon (Time) 500M Row Time Trial Metcon (Time) Teams of 2: Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing Partner 1 performs 50 b…
    - 20 hours ago 3 Dec 16, 5:00am -
  • 12.2 LoveFit
    CrossFit Love – LoveFit Warm-up (No Measure) Same Warm Up as CF Banded Sumo Deadlift (6 x 3 for SPEED) Metcon (Time) 4 rounds 100 Single Unders 300M Row 15 KB SDLHPThe post 12.2 LoveFit appeared first on Love Fit.
    - 2 days ago 2 Dec 16, 5:00am -
  • 12.2 Love Body
    CrossFit Love – Love Body Good Mornings (3 x 8 – 12) Front Squat (3 x 10) superset with 20 BND Pull Thrus BB Hack Squat (3 x 10) superset with 20 BND Leg Extensions MB Single Leg Hip Extension (3 x 10 R then L ) MB Hamstring Curl (3 x 10) Metcon…
    - 2 days ago 2 Dec 16, 5:00am -
  • 12.2 CrossFit Love
    CrossFit Love – CrossFit Warm-up (No Measure) Single Leg BB RDL 3 x 6 R then L Warm-up (No Measure) Single Leg Box Jumps 3 x 6 Warm-up (No Measure) Single Leg Squats (Pistols or Bench) 3 x 8 R then L Deadlift (5 x 5, sets across @ 70% ) Metcon (Tim…
    - 2 days ago 2 Dec 16, 5:00am -
  • 12.1 CrossFit Love
    CrossFit Love – CrossFit Metcon (Time) 400M Run Time Trial Metcon (Time) In Teams of up to 4 6 Rounds each, Alt. after full rounds completed Max Watts in 10 Pulls 20 Sit-ups 20 Push-ups **each stroke is as HARD AS POSSIBLEThe post 12.1 CrossFit Lo…
    - 3 days ago 1 Dec 16, 5:00am -
  • 12.1 LoveFit
    CrossFit Love – LoveFit Warm-up (No Measure) Chumbawarmup Plyo Push-ups (5 x 5) Ring Support (3 x :20) Ring Support @ Bottom of Dip (3 x :20) Low Planks (3 x 1:00) Metcon (Time) 21-15-9 BB Curls BB Strict Press Back Rack Step-UpsThe post 12.1 Love…
    - 3 days ago 1 Dec 16, 5:00am -
  • 11.30 LoveFit
    CrossFit Love – LoveFit Warm-up (No Measure) BND Walks Spiderman & Pidgeon Stretch Box Jumps 8 x 3 @ increasing height Back Squat (Work up to a heavy set of 8) Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 200M Run 50 Butterfly Sit-Ups 40 Skater J…
    - 4 days ago 30 Nov 16, 5:00am -
  • 11.30 CrossFit Love
    CrossFit Love – CrossFit Back Squat (5 x 5, sets across @ 70% ) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more abou…
    - 4 days ago 30 Nov 16, 5:00am -
  • 11.29 LoveFit
    CrossFit Love – LoveFit Warm-up (No Measure) BND Good Morning 2 x 20 Kang Squats 2 x 10 Jefferson Curls 2 x 3 Scap Pull-Ups 2 x 6 Chest to Bar with Band (5 x 5) Ring Rows (Max Reps) Ring Rows (3 x 50% reps) Metcon (No Measure) 10:00 EMOM 1st min: 8…
    - 5 days ago 29 Nov 16, 5:00am -
  • 11.29 CrossFit Love
    CrossFit Love – CrossFit Metcon (Time) 3 Rounds, for time: 30 Ring Push-ups 15 Strict Chin-ups 10 Barbell Rollouts @ 135 / 85 5 Wall WalksThe post 11.29 CrossFit Love appeared first on Love Fit.
    - 5 days ago 29 Nov 16, 5:00am -

The Outlaw Way

  • Cycle 9 Week 9
    Alright everyone so this week will be a test week since this cycle has been based around the American open. Test week this week, taper week next week, then the [...]The post Cycle 9 Week 9 appeared first on The Outlaw Way.
    - 6 days ago 28 Nov 16, 3:11am -
  • Cycle 9 Week 8
    Alright everyone this week is an ass kicker so be ready to grind!!This week’s program – cycle-9-week-8The post Cycle 9 Week 8 appeared first on The Outlaw Way.
    - 13 days ago 21 Nov 16, 3:29am -
  • AMERICA – Cycle 9 Week 7
    I finally made it back to America! Being in Asia and then spending 10 days sitting meditating is cool and all lol but nothing beats being back home! Now let’s lift [...]The post AMERICA – Cycle 9 Week 7 appeared first on The Outlaw Way.
    - 19 days ago 14 Nov 16, 4:40pm -
  • OBB – cycle 9 week 6
    Jared is lost in Asia……cycle-9-week-6The post OBB – cycle 9 week 6 appeared first on The Outlaw Way.
    - 27 days ago 7 Nov 16, 5:42am -
  • Cycle 9 week 5
    cycle-9-week-5Week two of the Fleming pilgrimage to the techinilogical wasteland that is Asia. Sarcasm aside, I believe our heroes will return next week. EnjoyThe post Cycle 9 week 5 appeared first on The Outlaw Way.
    - 34 days ago 31 Oct 16, 12:00pm -
  • Cycle 9 week 4
    cycle-9-week-4Jared couldn’t handle posting anymore, so he went back to old reliable. Apparently there is no internet in Asia……..even though they dominate the USA in all things technology.The post Cycle 9 week 4 appeared first on The Outlaw W…
    - 41 days ago 24 Oct 16, 1:09am -
  • OBB – Cycle 9 Week 3
    This week’s program – cycle-9-week-3The post OBB – Cycle 9 Week 3 appeared first on The Outlaw Way.
    - 48 days ago 17 Oct 16, 4:09am -
  • Cycle 9 Week 2
    Get after it this week everyone!Cycle-9-Week-2The post Cycle 9 Week 2 appeared first on The Outlaw Way.
    - 55 days ago 10 Oct 16, 2:59am -
  • American Open – Cycle 9 Week 1
    We are now 10 weeks away from the American Open! Cycle 9 will be peaking everyone for the weekend of the AO on Dec 8-11. If you’re competing and need [...]The post American Open – Cycle 9 Week 1 appeared first on The Outlaw Way.
    - 62 days ago 3 Oct 16, 4:34am -
  • Cycle 8 Week 14
    I hope training is going well for everyone following our programming! If you’re ever looking for something a little more specific and customized to you then shoot me an email to [...]The post Cycle 8 Week 14 appeared first on The Outlaw Way.
    - 69 days ago 26 Sep 16, 2:58am -

Crossfit North Atlanta

  • 12.07.2016
    Announcements CFNA Holiday Party next Saturday, Dec 10th at 7:30pm! CrossFit North Atlanta – 1 – Workout of the Day View Public Whiteboard Gymnastics 12 min EMOM- Odd: 5/3 Ring Dips Even: L-sit Hold 15 sec Metcon Metcon (Time) 25... Read more »
    - 15 hours ago 3 Dec 16, 10:00am -
  • 12.09.2016
    Announcements CFNA Holiday Party next Saturday, Dec 10th at 7:30pm! CrossFit North Atlanta – 1 – Workout of the Day View Public Whiteboard Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
    - 15 hours ago 3 Dec 16, 10:00am -
  • 12.05.2016
    Announcements CFNA Holiday Party next Saturday, Dec 10th at 7:30pm! CrossFit North Atlanta – 1 – Workout of the Day View Public Whiteboard Weightlifting Back Squat (10,10,10) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP- 300m row 9...…
    - 15 hours ago 3 Dec 16, 10:00am -
  • MADE BY MIMS – 3rd ROUND K.O.
    Announcements CFNA Holiday Party next Saturday, Dec 10th at 7:30pm! CrossFit North Atlanta – 1 – Workout of the Day View Public Whiteboard Metcon (Time) PARTNER WOD 3 RFT: 400m Run 50 Air squats (Rx+ FS 95/65) 25 TTB 50... Read more »
    - 15 hours ago 3 Dec 16, 10:00am -
  • 12.08.2016
    Announcements CFNA Holiday Party next Saturday, Dec 10th at 7:30pm! CrossFit North Atlanta – 1 – Workout of the Day View Public Whiteboard Metcon Metcon (Time) 800m run then 3 rds- 9 power clean, 135/95 15 pull ups 21 WB... Read more »
    - 15 hours ago 3 Dec 16, 10:00am -
  • 12.06.2016
    Announcements CFNA Holiday Party next Saturday, Dec 10th at 7:30pm! CrossFit North Atlanta – 1 – Workout of the Day View Public Whiteboard Weightlifting Hang Power Clean (work to a heavy double) Metcon Metcon (Time) 60 KBS 53/35 50 BJSD... Read…
    - 15 hours ago 3 Dec 16, 10:00am -
  • MADE BY MIMS – REVERSE
    Reverse Continue reading →
    - 20 hours ago 3 Dec 16, 5:00am -
  • 12.02.2016
    10 TO 1 Continue reading →
    - 2 days ago 2 Dec 16, 5:00am -
  • 12.01.2016
    DT Continue reading →
    - 3 days ago 1 Dec 16, 10:00am -
  • 11.30.2016
    100 DU then 3RFT Continue reading →
    - 4 days ago 30 Nov 16, 5:00am -

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…
    - 89 days ago 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

  • Saturday 161203
    Getting our ROMWOD on with a forward fold.   WOD In 4min: 25 Toes-to-bars 50 Double Unders Max Squat Cleans, 135/85 lbs Rest 4min In 4min: 25 Toes-to-bars 50 Double Unders Max Squat Cleans, 185/115 lbs Rest 4min In 4min: 25 Toes-to-bars 50 Double Un…
    - 21 hours ago 3 Dec 16, 4:01am -
  • Friday 161202
    WOD Every 3 minutes for 18 minutes (6 sets): Run 400m Max Burpees in time remaining Score is # of burpees completed over 6 sets. Sc: Run 270m (1x around the building) or 200m Rx+: Every 3min for as long as possible (Up to 30min): Run 400m & 10 Burpee…
    - 2 days ago 2 Dec 16, 4:01am -
  • Thursday 161201
    Sign up for Holiday Party tacos & cider at the gym all this week. Our holiday party is coming up on Saturday December 10, 4pm-8pm! We may have PR’d our number of PRs this month!   WOD AMRAP 20min: 5 pull-ups 10 push-ups 15 squats 20 pulls on the r…
    - 3 days ago 1 Dec 16, 4:01am -
  • Wednesday 161130
      WOD 10 sets of: 1 Tempo Front Squat starting @ 65% of 1RM and increasing Alternating w/ 3 Box jumps from seated, any height Then, “Gwen” Clean & Jerk 15-12-9 for weight Touch and go at floor only. Even a re-grip off the floor is a foul. No dum…
    - 4 days ago 30 Nov 16, 4:01am -
  • Tuesday 161129
      WOD Deadlift 10-10-10 (Find 10RM) Then, For time: Row 55 calories 45 Wall-ball shots 20/14lb to 10/9′ 35 Hang (below the knee) Power Snatches 45/33lb   Notes Part B is a single effort that is meant to be as continuous as possible. Find your bre…
    - 5 days ago 29 Nov 16, 4:01am -

Words with Lisbeth

  • The Getting of Wisdom
    The getting of wisdom is often a costly and painful process, but it is a process and you'll live.
    - 6 days ago 27 Nov 16, 11:47pm -
  • What Do You Say?
    Use your words for good. Don't be silent. We can do better, and we must.
    - 16 days ago 17 Nov 16, 7:27pm -
  • Ugh, Patience
    I don't have the answers to life, but I have figured out this: your weakness is telling you something.
    - 17 days ago 16 Nov 16, 7:19pm -
  • An End to Sadness
    So we must look for hope where it presents itself, as hope always does.
    - 20 days ago 14 Nov 16, 1:51am -
  • Fewer Choices, More Freedom?
    Fewer choices, more freedom. It's ironic, but sometimes it's true.
    - 28 days ago 5 Nov 16, 11:47pm -