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Crossfit Journal

  • Training for Wakeboarding

    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

    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

    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

    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

    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

    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: 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

    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

    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

    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

    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: 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?

    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

    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

    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

    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

    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

    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

    “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

    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”

    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

    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’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

    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

    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

    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 -

Mobility WOD

  • Why Mobility Is Better Than Stretching

    Why Mobility Is Better Than Stretching

    As a collective, we have become much more adept and informed about how to take care of ourselves. How can we not? We are fortunate to have access to the most innovative information through a conglomerate of industry-leading sources here at The Ready…
    - 3 days ago 25 Mar 20, 8:30pm -
  • The Power of Cold Therapy

    The Power of Cold Therapy

    It’s the year two thousand and twenty. You work out in a gym full of synthetic clothed beings who would look like superhumans a hundred years ago, complete with borderline cybernetic implants in the form of wireless headphones and health-marker tra…
    - 16 days ago 11 Mar 20, 8:45pm -
  • Digestive Health 101: 4 Powerful Tools for Optimizing Digestive Health

    Digestive Health 101: 4 Powerful Tools for Optimizing Digestive Health

    The digestive tract, commonly referred to as “the gut”, has become central to many of the conversations surrounding health and performance in recent years. Now more than ever, the health and fitness space is littered with new probiotic supplement…
    - 24 days ago 4 Mar 20, 8:00pm -
  • Knee Pain & Running: A Self-Care & Prevention Guide

    Knee Pain & Running: A Self-Care & Prevention Guide

    Running is a skill. I repeat, running is a skill. And if it weren’t a skill, then why do so many of us suffer from running-related knee pain each year? 8 out of 10 people suffer from lower extremity running-related injuries each year. Think about t…
    - 31 days ago 26 Feb 20, 8:30pm -
  • Moving Through Pain – One Athlete’s Journey From Pain to Performance

    Moving Through Pain – One Athlete’s Journey From Pain to Performance

    When I young, I believed that to endure and overcome pain was an essential part of becoming a successful athlete. Pain wasn’t just essential, it was glorious. An athlete’s pain either came through training like a Rocky montage or in the crucible…
    - 38 days ago 19 Feb 20, 8:30pm -
  • My Evening Routine – Dr. Kelly Starrett

    My Evening Routine – Dr. Kelly Starrett

    Culturally, there is some considerable cache in talking about our amazing wake-up routines. We talk obsessively about our coffee hacks, cold plunges, gratitude practices, morning fasting, favorite breakfasts, and supplements.  We stare at the sun,…
    - 44 days ago 12 Feb 20, 11:13pm -
  • Trigger Warning: You’ve Got to Stop Icing!

    Trigger Warning: You’ve Got to Stop Icing!

    We have the right to change our minds. Remember that thing called prohibition? Or that time when Doctors advertised cigarettes? Maybe you grew up not needing a seatbelt in the back seat? Remember the advice to new mothers in the 1970s that formula wa…
    - 51 days ago 6 Feb 20, 4:59am -
  • SCIATIC-UGH! What Is It & How To Fix It

    SCIATIC-UGH!  What Is It & How To Fix It

    Quick question! What does a robo-caller and inflamed sciatic nerve have in common? Yup, you guessed it. They both can be a HUGE P.I.T.A. Sadly, although this is true, the difference is that you don’t have to suffer from the latter on a daily basis.…
    - 66 days ago 22 Jan 20, 8:28pm -
  • The Power of Sleep: Nature’s Greatest Health and Performance Enhancer

    The Power of Sleep: Nature’s Greatest Health and Performance Enhancer

    “I never sleep, ‘cause sleep is the cousin of death.” – Nasir Jones, “NY State of Mind Working at a gym in a city like San Francisco is an interesting experience. Being financial and technical hub, there are a lot of high achievers with a l…
    - 72 days ago 15 Jan 20, 9:26pm -
  • Creating an Unreasonable family

    Creating an Unreasonable family

    Although of course, we should include the “reasonable woman” in this statement, it does not change the mission, and actually only serves to broaden it. It’s up to parents and families to create an unreasonable family in their expectations for t…
    - 80 days ago 8 Jan 20, 8:30pm -

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 200328 – Photo of the Day
    Warm Up 3 sets for quality: 10 Cat-Cow 20-30 seconds/side Side Plank Hold 10/side Mountain Climber with Rotation + Optional but recommended: GMB Wrist Warm Up for Handstand Prep Conditioning “Brenton” 5 rounds for time: 100 ft Bear Crawl 100...…
    - 5 hours ago 28 Mar 20, 4:00am -
  • Friday 200327 – Photo of the Day
    Home Workout of the Day  Warm Up Yoga Flow Conditioning 30 minute alternating EMOM: S1: 10 Tall Kneeling to Stand or 7/side Curtsy Lunge (goblet hold optional) S2: 30 Double Unders, 60 Single Unders, or 60 Alternating Toe Taps to... Read more »Th…
    - 1 day ago 27 Mar 20, 4:00am -
  • Thursday 200326 – Photo of the Day

    - 2 days ago 26 Mar 20, 4:00am -
  • Wednesday 200325 – Photo of the Day
    Home Workout of the Day  Warm Up 3 rounds for quality: 10 Inch Worms 10 Squat Thoracic Rotations 10 Single Leg Bodyweight Romanian Deadlifts Strength A1. Natural Leg Extensions 3 sets of 8-10 reps A2. Reverse Lunge with Knee Lift,... Read more »T…
    - 3 days ago 25 Mar 20, 4:00am -
  • Tuesday 200324 – Photo of the Day
    Home Workout of the Day  Warm Up 3 rounds for quality: 10/side Quadruped Plank Shoulder Taps 10/side Side Plank Rotations 10/side Single Leg Plate Chops 10 Jump Squats Strength A1. ATG Split Squats 4 sets of 5-7/side, load if able... Read more »T…
    - 4 days ago 24 Mar 20, 4:00am -
  • Monday 200323 – Photo of the Day
    Home Workout of the Day – “Textbook” Warm Up A. One round for quality, 5 reps each of: Squat holding book at chest Squat pressing out on negative Squat pressing out at bottom Overhead Squat (limit ROM) Press out, lift... Read more »The post…
    - 5 days ago 23 Mar 20, 4:00am -
  • Sunday 200322 – Photo of the Day
    Home Workout of the Day Warm Up 3 rounds for quality: 5/side Scorpion Stretch 5/side Spider-Man to Cossack Squat 30 Second Table Top Stretch 10/side Sprint Lunge Jump Strength A1. Cossack Squat 3×6-8/side (load with object if able) A2. Deficit... R…
    - 6 days ago 22 Mar 20, 4:00am -
  • Saturday 200321 – Photo of the Day
    Home Workout of the Day Warm Up 3 sets for quality: 10/side Forward Backward Lunges 10/side Side Plank Raises 10 Forward and Back Inchworms 10/side Windshield Wipers Conditioning For time: 100 Air Squats 90 Second Forearm Plank 80 Alternating Step...…
    - 7 days ago 21 Mar 20, 4:00am -
  • Friday 200320 – Photo of the Day
    Home Workout of the Day Warm Up 3 sets for quality: 10/side Single Leg Plate Chops Note: If you don’t have a weight, use a book, actual dinner plate, etc. 20-30 seconds/side Single Arm Plank or Crow Pose Hold 20-30... Read more »The post Friday…
    - 8 days ago 20 Mar 20, 4:00am -
  • Thursday 200319 – Photo of the Day
    Home Workout of the Day Warm Up 3 sets for quality: 10 Bodyweight Good Mornings with Sumo Stance 5  Yoga Push Ups 15 ft Bear Crawl 20 second Handstand Hold (modify to plank hold or feet on couch pike handstand... Read more »The post Thursday 2003…
    - 9 days ago 19 Mar 20, 4:00am -

Diablo Crossfit

  • SIPFIT, Food Log, Free Nutrition Coaching & Extreme Ownership – Week Ahead 3.23.20
    Online & Doing Fine “Be the friend you wish you had.”  Unknown Author NOTHING ABOUT COVID: There’s enough stuff on social media. Let’s focus on ourselves, our family, our friends, our fitness and our happiness! SIPFIT IS A HIT:  I’m kinda…
    - 5 days ago 23 Mar 20, 3:22am -
  • SIPFIT – Online At-Home Workouts
    JOIN CLASS ONLINE! Diablo is now offering online, at-home workouts for our community! We have posted the workouts on Sugarwod each day as: At-Home No Equipment Workouts:  Coach Jamie Lee has created amazing body-weight only, CrossFit style workouts…
    - 6 days ago 22 Mar 20, 2:27am -
  • MAR 17 COVID19 UPDATE – CLOSED!
    Fitness-In-Place! As you know we’re in a lockdown in the Bay Area. Diablo CrossFit is closed until Tuesday, April 7th. These are crazy times and we’re all in it together – and, we’ll get through it together, stronger than ever.  Thank you fo…
    - 10 days ago 18 Mar 20, 1:43am -
  • Covid19, FBB, F!T, Why?, Creatine & Carbs.. The Week Ahead 3.9.20

    - 18 days ago 10 Mar 20, 12:27am -
  • Find Your Butt Clinic
    Find Your Butt (and what to do with it when you do) Thursday, March 19th, 6:30P – 8:00P DIABLO SPECIALTY CLINIC TOPIC: Posterior Chain Engagement & DevelopmentWHEN: Thu, Mar 19, 6:30P – 8:00PCOACHES: Carrie Olson & Andrew GleasonCLASS SIZE: 20CO…
    - 23 days ago 4 Mar 20, 11:55pm -
  • Coronavirus, Find Your Butt, Bodybuilding, More F!T & The Bomb – The Week Ahead 3.02.20
    “An amateur practices until they can play it correctly, a professional practices until they can’t play it incorrectly.”  Unknown CORONAVIRUS  The Coronavirus is in the Bay Area. As with the flu, be sure to wash your hands often and avoid th…
    - 26 days ago 2 Mar 20, 5:18am -
  • March 2020 Programming
    Progressions √ Primary: Snatch √ Secondary: Clean & Jerk √ Skill: Chin Ups & Ring Dips Notable Workouts √ CrossFit Girls: “Annie & Angie” √ CrossFit Hero: “Danny” √ Lifts: Snatch & C&J EMOMS √ Other: 2K RowThe post March 2…
    - 26 days ago 2 Mar 20, 2:10am -
  • Rest Day, Silver Strong, Everest, Why. The Week Ahead 2.24.20
    Our First Silver Strong Class at Diablo!! “No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” Buddha ITS OK TO TAKE A REST DAY: There have been a LOT of great workouts posted lately and many of us don’t…
    - 29 days ago 27 Feb 20, 10:43pm -
  • “DT”, “Chelsea”, HSC Test, Strength for Aging & Astronauts, Placebos – The Week Ahead 2.17.19

    - 40 days ago 17 Feb 20, 3:29am -
  • Skip Breakfast & Run a Mile. The Week Ahead 2.10.20
    You have power over your mind – not outside events. Realize this, and you will find strength.  Marcus Aurelius Reminder! Row’d Royalty 20.4 Scores due Monday at 6PM!: 10 Minutes to Midnight – Row as far as possible in 10 minutes. Next Teen St…
    - 47 days ago 10 Feb 20, 4:21am -

The Athletic Build

  • 10 Best Weight Loss Pills at Walmart
    Looking for weight loss pills that are readily available at your local Walmart store? It’s a fact of life that Walmart is the first thing that comes to mind when you want to buy something, [...]
    - 12 hours ago 27 Mar 20, 8:28pm -
  • 7 Teas to Boost Your Immune System
    Tea is an excellent beverage that offers various health benefits. Drinking tea gives you a boost in the energy department, a host of antioxidants that can keep free radicals at bay, and depending on the [...]
    - 4 days ago 23 Mar 20, 8:41pm -
  • The 10 Best Home Gyms For Weightlifters in 2020
    Working out at home has its luxuries. You don’t have to deal with the typical gym weirdos, waiting for sweat-covered equipment, terrible music or the creepy gym locker rooms. With your own home gym, you [...]
    - 6 days ago 21 Mar 20, 10:51pm -
  • Chiseled Abs Exercises and Workout Routine
    Everybody wants rock-hard, chiseled abs. The fastest way to get them is to grab an iron griller and press it right down your stomach until you see a pattern of a six-pack. But if you’re [...]
    - 18 days ago 9 Mar 20, 10:14pm -
  • 5 TRX Exercises for Athletes
      The TRX system can be an athlete’s best friend if used to its full potential. At first, I thought the suspension straps were your run-of-the-mill exercise machines that were ridiculously overpriced and no better [...]
    - 20 days ago 7 Mar 20, 9:22pm -
  • 10 Best Diet Pills for Women in 2020
      Are you looking for something to help you get a more athletic and toned body? Do you want to get skinny quickly, while staying strong and healthy? If so, you’re not alone! Thankfully, there [...]
    - 25 days ago 3 Mar 20, 6:20pm -
  • 15 CrossFit Deadlift Workouts That Will Crush You
    Looking for a challenging CrossFit deadlift workout? I’d say you are in the right place then. If you are looking for easy deadlift workouts you might as well leave now because you won’t find any [...]
    - 30 days ago 27 Feb 20, 1:34pm -
  • 3 Simple Rules to Build Muscle Mass
    Adding mass may seem like simple science, but there’s more to it than just working out mindlessly at the gym. In fact, if you want to make the most of every session (who doesn’t?), you’ll [...]
    - 32 days ago 25 Feb 20, 5:10pm -
  • Triceps Workout Routine for Muscle Mass
    When it comes to getting big arms, the biceps generally get all the attention. The front double biceps pose is a classic when people are trying to show off their physiques and big arms. Everyone [...]
    - 36 days ago 20 Feb 20, 10:46pm -
  • Why I Chose Intermittent Fasting
      Ever since we were kids we’re told by our parents that skipping meals is bad for you. Fasting was equal to starvation and only reserved for those who were practicing a discipline or religion. [...]
    - 40 days ago 16 Feb 20, 11:52pm -

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…
    - 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

  • How To Analyze WOD Videos
    You can learn a lot about yourself by watching yourself perform on video. It’s best to do this with a coach or training partner who also knows you very well so that you have another set of eyes giving you feedback. When you want to get the best sco…
    - 10 Nov 19, 5:17pm -
  • Be A More Focused and Present Athlete
     Be A More Focused and Present Athlete One of the best things that you can do for yourself is continue to learn about, and improve your mentality. It’s important to examine yourself and become aware of which thoughts are good for you and which one…
    - 1 Oct 19, 4:00pm -
  • Overcome Your Fears
    You’re having doubts and you’re timid. You think you might fail or it could be very hard. You are afraid of the unknown or the thought of being uncomfortable. You are fearful of what others will think, or how it will turn out. You think of all th…
    - 21 Jun 19, 11:02am -
  • Remove These Thoughts To Excel
    Want to improve? Want more success? Ready to see even bigger changes this year? I hope so. Me too. We all have limiting thought patterns, that can hold us back and keep us from getting to the next level. The key is identifying which ones you use, and…
    - 16 Jun 19, 11:33am -
  • Improve Self-Talk For A Better Performance
    Your self-talk can make or break your mindset. It can propel you forward, and help you be more positive. Or, it can limit you, hold you back and keep you in a negative space. Many athletes create more stress in their lives than others simply because…
    - 4 Jun 19, 6:37pm -
  • When To Retest Benchmark Workouts
    Are you feeling stuck in your training? Do you get down on yourself because you feel like you’re not getting better? Are you in a mental rut? To know if you’re getting better, you must test and retest areas of your fitness. It’s best to see obj…
    - 23 May 19, 6:46pm -
  • Win More Often

    - 30 Apr 19, 4:55pm -
  • Move Past Anxiety To Perform Better
    Fear, anxiety, and doubt…not such fun feelings are they? They cause you to question yourself, begin to give yourself excuses and may keep you from giving your full effort. To perform your best, you gotta learn how to work WITH them, and not fight t…
    - 10 Apr 19, 7:06pm -
  • Stop Chasing Wins
      We can’t control if we win or lose. I bet if we could, well there would be no losing. We’d always come out on top, we’d always perform up to our expectations. Since you can’t control whether you win or lose, would you benefit from focusing…
    - 20 Mar 19, 11:07pm -
  • 4 Ways To Increase Your Effort
    When you feel unmotivated or like you’re dragging, it is essential that you make a change before it continues for too long. If you are just not feeling committed to your workouts, it’s time to make some changes. You can increase your effort, and…
    - 19 Mar 19, 6:42pm -

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 -

Barbell Shrugged

Every Last Rep

  • How Mesothelioma Patients are Being Diagnosed in 2019
    Mesothelioma is one of the world’s deadliest diseases. It’s also incredibly rare and comes with very few early warning signs, which is why most of those diagnosed tend to live only a few months afterward. However, modern medicine is changing the…
    - 7 Nov 19, 7:38pm -
  • 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 -

Crossfit Rook

  • Renaissance Periodization, First Few Weeks
    Many athletes at our box have been on Renaissance Periodization (RP) and have had excellent results. I started it February 5th. I had purchased the templates late in 2017. I finished up what I was doing, The BodyBiz, in January and then wanted to do…
    - 15 Mar 18, 10:39am -
  • 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…
    - 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 Love

  • Breathing Tips That Will Make You Train Harder
    Did you know that the way you breathe can actually make a difference to your training? When you breathe ‘right’, you maximize the flow of oxygen around your body. This gives you more energy and helps prevent stitches. It also helps you keep calm…
    - 3 Jul 19, 4:37pm -
  • Portion Control & Tips to Stay on Track
    Over time, food and drink portions have become larger. This includes many junk foods, such as chocolate bars, soft drinks, muffins, and rolls. The more we are served at meals and snacks, the more we usually eat. With this awareness, and by having a g…
    - 26 Jun 19, 5:52pm -
  • acquire the bread
    CrossFit Love – CrossFit View Public Whiteboard () Metcon (Calories) AMRAP 10 you go I go full round 4 power cleans 4 front squats 4 s2oh (95/65) *everyone does AMRAP first -4 min rest- For time (12 min cap) 2 min max cal AB/row/ski then 50 burpees…
    - 29 Dec 18, 5:00am -
  • 12.28.18
    CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rds 5 KB FR step ups/sd :20 bear plank shoulder taps bear crawl D/B Front Squat (6×2) *building, RPE 8/8.5 Metcon (AMRAP – Rounds) AMRAP 16 20 unbroken wallballs 30 KBS (50/3…
    - 28 Dec 18, 5:00am -
  • 12.27.18
    CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rds 200 m row 8 band pull aparts 8 prone swimmers 8 goblet squat press outs Metcon (No Measure) Strict Pull-up 5×4 -superset- Pendlay Row 5×5[tempo pull up (3-0-x-3)] Metcon (…
    - 27 Dec 18, 5:00am -
  • 12.26.18
    CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rds: 5 glute bridge walk outs 5 KB DL/sd 5 KB high pulls/sd Deadlift (6×2) *building to RPE 8/8.5 Metcon (Time) Every 8:00 for 16:00 (2 rds) 30 power cleans (115/75) [135/95] 2…
    - 26 Dec 18, 5:00am -
  • 12 days of Christmas
    CrossFit Love – CrossFit View Public Whiteboard () Metcon (Time) 1 cluster 2 KB swings 3 box jumps 4 HRPU 5 TTB 6 pistols 7 deadlifts 8 burpees 9 wallballs 10 chest to bar/pullup/ring row 11 d-ball slams 12 front squats *(95/65) [135/95] for all ba…
    - 24 Dec 18, 5:00am -
  • cotton-headed ninny-muggins
    CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic Warm-up with coach Metcon (No Measure) AMRAP 10 30 burpees 30 TTB 30 KB swings (50/35) -2 min rest- EMOM 10 partner 1: 12/9 cal AB partner 2: 15 wallballs -2 min rest- 10…
    - 22 Dec 18, 5:00am -
  • 12.21.18
    CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds 1:00 bike/row 10 Lateral step-ups 10 goblet squat press-outs 3 wall walks Front Squat (4×3) *building, last set RPE 7 Metcon (Calories) EMOM 16 even- 3 HSPU + 3 burpees…
    - 21 Dec 18, 5:00am -
  • 12.20.18
    CrossFit Love – CrossFit View Public Whiteboard Pull primer 1 (No Measure) 2 rds: 10 band pull aparts in tall kneeling position Farmer’s carry D+B 10 KB Swings 5 SA KB Dl/arm 4 TGU Situps/arm DB Bench Press (3×5 (3-0-x-0)) Superset :30 farmer ca…
    - 20 Dec 18, 5:00am -

The Outlaw Way

  • 7 Rules for Keeping the Coronavirus Out of Your Gym
    Welcome to Season 2 of The Outlaw Way Podcast! In this episode, John and Rudy sit down to discuss Coronavirus safety and incorporating Wendler’s 5/3/1 into the latest cycle of the Gym Program. DISCLAIMER: Neither John or Rudy are medical … Contin…
    - 13 days ago 15 Mar 20, 7:15pm -
  • The Benefits and Drawbacks of Strength Part 2
    Back at The Outlaw Way Stronghold, John Dill and Rudy Nielsen sit down to discuss the benefits and drawbacks of strength… are there any drawbacks? Stay tuned to find out! Listen to the full episode on your favorite podcast app … Continue reading…
    - 54 days ago 3 Feb 20, 2:22pm -
  • The Benefits and Drawbacks of Strength – Part 1
    Is The Outlaw Way’s CrossFit programming strength-biased? What are the drawbacks of strength? Are there any drawbacks? Stay tuned to find out! 0:00:02 John and Rudy play with arrows 0:00:31 The benefits and drawbacks of strength 0:01:00 Strength vs…
    - 61 days ago 27 Jan 20, 6:12pm -
  • How Important is Technique?
    Fully caffeinated and with impatient dogs in tow, John and Rudy sit down to discuss the importance of technique and how to most effectively communicate when critiquing athletes in the gym. LEAVE US A VOICE MESSAGE FOR A CHANCE TO … Continue reading…
    - 70 days ago 17 Jan 20, 9:13pm -
  • The Ben Roberts Interview: Part 2
    Welcome to part two of this two-part interview with Ben Roberts! Ben is the Director of Sites at CrossFit Sua Sponte with two locations in North Carolina. In this episode, John and Ben discuss some of the feedback they’ve received … Continue read…
    - 76 days ago 12 Jan 20, 8:09pm -
  • Podcast Episode 6 – Implementing The Outlaw Way Gym Program: Interview with Ben Roberts (Part 1)
    The post Podcast Episode 6 – Implementing The Outlaw Way Gym Program: Interview with Ben Roberts (Part 1) appeared first on The Outlaw Way.
    - 90 days ago 28 Dec 19, 8:34pm -
  • Podcast Episode 5 – Class Structure
    The post Podcast Episode 5 – Class Structure appeared first on The Outlaw Way.
    - 98 days ago 21 Dec 19, 3:52pm -
  • Podcast Episode 4 – Program Schedule
    The post Podcast Episode 4 – Program Schedule appeared first on The Outlaw Way.
    - 99 days ago 20 Dec 19, 8:23pm -
  • The Outlaw Way Podcast – Episode 3 – Tier 2 and Tier 3 Movements
    This episode is a follow-up to the discussion on Tier 1 movements and how they fit within The Outlaw Way Gym Program. Want to be featured on the podcast? Send us a voice message here.The post The Outlaw Way Podcast – Episode 3 – Tier 2 and Tier…
    - 8 Dec 19, 1:00pm -
  • The Outlaw Way Podcast
    The Outlaw Way Gym Program Continue reading → Continue reading →The post The Outlaw Way Podcast appeared first on The Outlaw Way.
    - 6 Dec 19, 4:22pm -

Crossfit North Atlanta

  • Launch 01.11.18
    CFNA – Launch Weightlifting Power Snatch (1 x 1) Metcon Metcon (Time) 50 HR Push-Ups 50 DUs 50 Medball Sit-Ups 40/30 Calorie Row 100 DUs 50 Lunges
    - 5 Jun 18, 11:04am -
  • Launch 01.24.18
    CFNA – Launch Gymnastics Ring Rows or Pull-Ups (5 x 6-8 reps) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 Russian KB Swings 44/30 50 DUs 10 Burpee Box Jump 24/20 20 Air Squats 2 Wall Walks
    - 5 Jun 18, 11:04am -
  • 01.15.18
    CFNA – CrossFit Weightlifting Power Clean (6 minutes, 1 rep every 30 seconds @78-80% 1RM) compare to 9/7/17 and go Heavier Metcon Metcon (Time) 30 Box Jumps 24/20 (Rx+ Overs) 30 Squat Cleans 95/65 (Rx+ 115/80) 30 Sit-ups (Rx+ GHDs) 30 Power Snatche…
    - 5 Jun 18, 11:04am -
  • Launch 01.09.18
    CFNA – Launch Gymnastics Ring Push-Ups (5 x 5) Banded Kip Work (5 x 10) Metcon Metcon (Time) 400m run/row 25 KBS 44/30 25 Hanging Knee Tucks 25 Goblet Squats 44/30 25 Push-ups 25 Lunges 400m run/row
    - 5 Jun 18, 11:04am -
  • 01.13.18
    CFNA – CrossFit Metcon CFNA vs Rich Froning 15.1 (AMRAP – Reps) Froning Score: 226 Reps (Rx+) PARTNER Wod 9 minute AMRAP 15 Sit-ups (Rx+ T2B) 10 Deadlifts 115/75 5 G2O 115/75 (Rx+ Snatches) Rest 10 minutes, then… CFNA vs Rich Froning 15.4 (AMRA…
    - 5 Jun 18, 11:04am -
  • 01.12.18
    CFNA – CrossFit Weightlifting Split Jerk (Focus on technique/footwork) 3 x 3 @60-65% of 1RM 4 x 2 @70-75% 6 x 1 Heavy @80%+ Scaled: Push Jerk Metcon Metcon (3 Rounds for reps) 14 minute EMOM 1st: 16 KB Snatches 44/30 (Rx+ 53/35) 2nd: 12 BJ 24/20 3r…
    - 5 Jun 18, 11:04am -
  • 01/12/18
    CFNA – Launch Weightlifting Split Jerk (1 x 1) Work on technique and build up to a heavy single for the day. Metcon Metcon (AMRAP – Reps) 14 minute EMOM 1st: 16 KB Snatches 35/20 2nd: 12 BJ 24/20 3rd: 8 Burpee Bar Touch 4th: MAX Rep Wallballs 15/…
    - 5 Jun 18, 11:04am -
  • 01.11.18
    CFNA – CrossFit Weightlifting Hang Power Snatch (work to a heavy single) Hang Power Snatch + 2 OHS (Rx+ option, work to a heavy weight of complex) Metcon Metcon (Time) 50/40 Calorie Row 100 DUs 50 Lunges 25 HSPU 50 DUs 5 Rope Climbs
    - 5 Jun 18, 11:04am -
  • BUILD 01.11.18
    CFNA – Build Weightlifting All lifts are based off of 65% of max Squat Snatch (3 x 4) Clean and Jerk (3 x 4) Clean Pull (3 x 6) Weighted Step-ups (3 x 6) Behind The Neck Jerk (3 x 6)
    - 5 Jun 18, 11:04am -
  • Build 01.09.18
    CFNA – Build Weightlifting All lifts are based on 65% of 1 Rep Max Power Snatch (3 x 4) Power Clean (3 x 4) Split Jerk (3 x 6) Focus on technique Back Squat (3 x 6) Overhead Squat (3 x 6)
    - 5 Jun 18, 11:04am -

Fletcher Fitness

  • The Fastest Route To Improvement
    First off, I don’t think that there is such a thing as a “hard” life or an “easy” life. I think we’ll all have our own personal challenges, and we can choose how we perceive life at difficult moments, it’s not all hard or all easy. Ever…
    - 20 Nov 17, 2:12pm -
  • How To Sleep Better Tonight
    Quality sleep is imperative if you want to improve your mindset, performance and overall health. You can’t be the best version of you if you’re tired, sluggish, dependent on caffeine or other stimulants, unfocused, lethargic, anxious, or stressed…
    - 14 Nov 17, 5:25pm -
  • 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…
    - 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 -
  • 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
    1. READ “Bitching or Sharing” 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 brainstor…
    - 16 Dec 16, 10:11pm -
  • 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 -
  • 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…
    - 7 Nov 16, 10:17pm -

Crossfit East Bay

  • Heavy Hearts Partner Throwdown 2020
    We hosted the first Heavy Hearts Partner Throwdown on February 15, 2020. The competition was a huge success! We had 42 athletes compete from gyms all around the Bay Area. We want to thank everyone who volunteered to make this event a success! We will…
    - 27 days ago 1 Mar 20, 3:29am -
  • Manual Therapy and Chiropractic Services coming to Grassroots
    Onsight Chiropractic is excited to collaborate with Crossfit Grassroots East Bay. On Wednesday afternoons Dr. Espinoza will be providing treatment times at the Jack London location to address any injury or mobility issue that might be pressing. A box…
    - 41 days ago 16 Feb 20, 12:15am -
  • New Focus: DT
    After a lengthy holiday season, it’s time for a new cycle! Over the next few weeks, we’ll be working on movements found in the classic barbell benchmark “DT.” DT is a hero WOD named for Timothy Davis (Aka DT) and is a triplet of deadlifts, ha…
    - 82 days ago 6 Jan 20, 6:01pm -
  • Tips for Coming Back
    You’ve made the decision to start working out again, or you’ve joined a challenge to motivate you–great! Now how do you jump back in without your ego and muscles getting crushed and then feeling defeated? Because let’s face it, coming back is…
    - 13 Dec 19, 4:35am -
  • OutWOD 2019
    We hosted our first OutWOD fundraiser on November 23rd, 2019. The OutWOD raises money for the OUT Foundation–a nonprofit dedicated to providing LGBTQ youth with physical and mental health benefits. The OutWOD was a huge success! We had over 60 ath…
    - 1 Dec 19, 4:44am -
  • Getting Back to Working Out After a Break
    I’m guessing, like me, you’ve taken breaks from working out. Maybe you took a vacation that turned into an extended period of rest. Maybe you got busy with work obligations and then were hit with the fear that your first workout back would hurt.…
    - 17 Nov 19, 5:54am -
  • New Mobility Class by Pro+Kinetix
    As requested by our members, we are now offering a mobility class being led by Dr. Ben Bagge and Dr. Colin Miller of Pro+Kinetix! The class is at 11:00am each Sunday at no cost to our monthly members. Sign up to reserve your spot! This comprehensive…
    - 8 Nov 19, 2:33am -
  • New Focus: Jeremy
    After working hard over several weeks on cleans and dips for Elizabeth, our next cycle is designed to carry that momentum over to the overhead squat and muscle-ups! This cycle is actually the first in a series–we will be working on the foundation o…
    - 23 Sep 19, 7:38pm -
  • New Focus: Elizabeth
    This cycle, we’ll be testing the classic CrossFit benchmark Elizabeth, a couplet of 21-15-9 squat cleans and ring dips. Elizabeth is a little less cardiovascular-intensive than many CrossFit benchmarks, but it requires a considerable amount of musc…
    - 20 Aug 19, 5:13am -
  • New Focus: Swole and Steady
    It’s been a tough couple of months here at GRCF! We’ve done the CrossFit Total. We’ve done the CrossFit Open. And finally, we’ve tested our snatch and clean & jerk. After all that heavy, high intensity work, it’s time to go back to basics a…
    - 9 May 19, 4:14am -

Words with Lisbeth

  • Lessons for the New Normal: Sad but Fighting My Way Back
    I woke up realizing my old way of coping with sadness just got blown away.The post Lessons for the New Normal: Sad but Fighting My Way Back appeared first on Words With Lisbeth.
    - 4 days ago 24 Mar 20, 7:56pm -
  • What Will You Do Next?
    Who do you want to be in the new world that emerges?The post What Will You Do Next? appeared first on Words With Lisbeth.
    - 10 days ago 18 Mar 20, 12:43am -
  • Social Distancing Is Hard. Here’s How to Stay Connected and Stay Sane.
    Social distancing does not have to be emotional distancing. You can physically be isolated from most other people but you can psychologically stay with them. The post Social Distancing Is Hard. Here’s How to Stay Connected and Stay Sane. appeared…
    - 14 days ago 13 Mar 20, 10:43pm -
  • Stop Panicking. Do This Instead.
    In bad times, the only thing we can control is our attitude.The post Stop Panicking. Do This Instead. appeared first on Words With Lisbeth.
    - 19 days ago 8 Mar 20, 9:10pm -
  • Step Into Your Brilliance
    Because once you light up the darkness, the world will often reply. And when that happens, you will laugh at how beautiful life becomes and wonder why you didn't do all of this sooner.The post Step Into Your Brilliance appeared first on Words With L…
    - 27 days ago 29 Feb 20, 10:21pm -
  • Your Breakdown Is Okay (Understandable, Even)
    We all break in little ways but that doesn't mean we're broken.The post Your Breakdown Is Okay (Understandable, Even) appeared first on Words With Lisbeth.
    - 36 days ago 20 Feb 20, 11:35pm -
  • It Was Never About the Suck (And Always About the Truth)
    It's not that anything worth doing has to suck. People get this wrong.The post It Was Never About the Suck (And Always About the Truth) appeared first on Words With Lisbeth.
    - 87 days ago 31 Dec 19, 11:44pm -
  • When You Reach the Point of No More
    Sometimes in life you reach a point and you're done. DONE.The post When You Reach the Point of No More appeared first on Words With Lisbeth.
    - 11 Nov 19, 3:41am -
  • You Might As Well Do It Now
    Nothing will be easier tomorrow. Your heart won’t be stronger. You won’t be younger. No prince or magic fairy will arrive to save you. So what are you waiting for? ... Read MoreThe post You Might As Well Do It Now appeared first on Words With L…
    - 23 Sep 19, 5:39am -
  • The Strength You Need Will Come
    The strength you need will come. I promise you. For whatever crisis you’re facing – emotional, physical, mental – the strength you need will come.Click To Tweet It just takes ... Read MoreThe post The Strength You Need Will Come appeared firs…
    - 9 Sep 19, 1:39am -