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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

  • Pro Episode: Squatting or Pulling? Feet Are the New Black. - MobilityWOD
      Ohhh Boy. Let's talk squat "theory" and "mechanics" for a moment. But in lieu of going down the rabbit holes of tired internet tropes like "knees out", let's instead frame our conversation around a different set of markers. Let's for a moment beco…
    - 47 days ago 12 Apr 17, 7:00pm -
  • Open #17.5 Strategy - MobilityWOD
    Jami Tikkanen of thetrainingplan.co shares his prep strategies for 17.5 with Mobility|WOD subscribers. Check out more of Jami and his coaching here ➔ https://thetrainingplan.co/ Strategy Video DU Brain Tricks Click here for The Training Plan Member…
    - 64 days ago 26 Mar 17, 7:22pm -
  • Open #17.4 Strategy - MobilityWOD
    Jami Tikkanen of thetrainingplan.co shares his prep strategies for 17.4 with Mobility|WOD subscribers. Check out more of Jami and his coaching here ➔ https://thetrainingplan.co/ Walk Through Tips Strategy Video Nerve glides (radial + accessory nerv…
    - 73 days ago 17 Mar 17, 8:00pm -
  • Open #17.3 Strategy - MobilityWOD
    Jami Tikkanen of thetrainingplan.co shares his prep strategies for 17.3 with Mobility|WOD subscribers. Check out more of Jami and his coaching here ➔ https://thetrainingplan.co/ Strategy & Tips Video Click here for The Training Plan Member ManualT…
    - 78 days ago 12 Mar 17, 4:26pm -
  • Pro Episode: Advancing the PNF Model - MobilityWOD
      Advancing the PNF model:  A more efficient way to unlock your CNSThe post Pro Episode: Advancing the PNF Model appeared first on MobilityWOD.
    - 81 days ago 9 Mar 17, 9:26pm -
  • Open #17.2 Strategy - MobilityWOD
    CF Mega-Coach, Jami Tikkanen of thetrainingplan.co shares his prep strategies for 17.2 with Mobility|WOD subscribers. Check out more of Jami and his coaching here ➔ https://thetrainingplan.co/ Strategy & Tips Video Warmup Video Warmup Flow Click he…
    - 86 days ago 3 Mar 17, 10:37pm -
  • Open #17.1 Strategy - MobilityWOD
    Click here for The Training Plan Member Manual Click here for The Training Plan Consolidated Analysis And here's a bonus Video: 17.1 redo tipsThe post Open #17.1 Strategy appeared first on MobilityWOD.
    - 93 days ago 24 Feb 17, 11:31pm -
  • Pro Episode: Treating the Dreaded Hot Spot - MobilityWOD
      How to treat the dreaded "hot spot"The post Pro Episode: Treating the Dreaded Hot Spot appeared first on MobilityWOD.
    - 2 Feb 17, 9:03pm -
  • Pro Episode: Sleep Density - MobilityWOD
      The age-old debate about quantity vs quality also applies to sleep. Check out today’s pro episode about sleep density.The post Pro Episode: Sleep Density appeared first on MobilityWOD.
    - 26 Jan 17, 10:33pm -
  • Pro Episode: Flexion is a Normal Spinal Function - MobilityWOD
      Flexion is a Normal Spinal FunctionThe post Pro Episode: Flexion is a Normal Spinal Function appeared first on MobilityWOD.
    - 13 Jan 17, 8:55pm -

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

  • Monday 170529 – Competition
    “Murph” For time: 1 mile Run 100 Pull ups 200 Push ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one... Read more »The post Monday…
    - 7 hours ago 29 May 17, 4:00am -
  • This Week’s Specialty WODs
    CFE Hero WOD “Jerry” 1 mile Run 2000 m Row 1 mile Run Functional Strength Axle Bar Complex 4 x (2 Continental Cleans + 2 Strict Press + 2 Push Press) Accessory 3×10 Bridges 3×10 Step ups OlyWOD Wednesday 5/31... Read more »The post This Week…
    - 7 hours ago 29 May 17, 4:00am -
  • Sunday 170528 – Competition
    Rest Day Here’s what’s on tap for Monday’s Competition classes: “Murph” For time: 1 mile Run 100 Pull ups 200 Push ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was... Read more »The p…
    - 1 day ago 28 May 17, 4:00am -
  • Sunday-Tuesday 170528-30 – Experienced
    Sunday 5/28 Conditioning 6 Rounds, 1 minute at each station of: 1. Row 18/15 Calories 2. Max Effort Double Kettlebell Front Rack Hold (2x24kg/2x16kg) 3. 50 Double Unders 4. Handstand Box Walk (Adv: 25-50 ft’ Handstand Walk) 5. 8-10/arm Alternating.…
    - 1 day ago 28 May 17, 4:00am -
  • Sunday/Monday 170528/29 – Photo of the Day
    Did you know we made a special “Murph” t-shirt, on sale now at both locations. There is a seriously limited supply – grab yours today! Monday is Memorial Day! CrossFit NYC will be tackling “Murph” in honor of Navy Lt.... Read more »The p…
    - 1 day ago 28 May 17, 4:00am -
  • Sunday-Tuesday 170528-30 – Beginner
    Sunday 5/28 Skill Paused Overhead Squats 3×3, increasing (from the rack) Strength Hang Power Snatch 4×3, increasing Conditioning 7 minute AMRAP: 3-6-9-12-15-etc… Hang Power Snatches (75/55) Wallballs (20/14) Monday 5/29 “Murph” For time: 1 mi…
    - 1 day ago 28 May 17, 4:00am -
  • Saturday 170527 – Competition
    Strength A1. Weighted Pull ups 5×3, increasing, rest 45 seconds A2. 5 sets x 45-60 second unbroken Ring Plank, rest 2-3 minutes Conditioning 10 Minute alternating EMOM: Even minutes: 12 Clean Grip Overhead Squats, from the floor (95/65) Odd minutes:…
    - 2 days ago 27 May 17, 4:00am -
  • Saturday 170527 – Photo of the Day
    Weekend Reminders: This Monday is Memorial Day! CrossFit NYC will be tackling “Murph” in honor of Navy Lt. Michael Murphy, 29, of Patchogue, NY, a Navy SEAL killed in Afghanistan on June 28, 2005. Both locations will run on the... Read more »T…
    - 2 days ago 27 May 17, 4:00am -
  • Friday 170526 – Photo of the Day
    Weekend Reminders: This Monday is Memorial Day! CrossFit NYC will be tackling “Murph” in honor of Navy Lt. Michael Murphy, 29, of Patchogue, NY, a Navy SEAL killed in Afghanistan on June 28, 2005. Both locations will run on the... Read more »T…
    - 3 days ago 26 May 17, 4:00am -
  • Friday 170526 – Competition
    Barbell Conditioning “The Bear” 22 Minute Partner AMRAP: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press (165/115) All 5 movements strung together count as one round.... Read more »The post Friday 170…
    - 3 days ago 26 May 17, 4:00am -

Crossfit LA

  • Sunday
    {CAPTION}The post Sunday appeared first on CrossFit Los Angeles.
    - 13 hours ago 28 May 17, 9:12pm -
  • Saturday 5/27/17
    The post Saturday 5/27/17 appeared first on CrossFit Los Angeles.
    - 2 days ago 27 May 17, 6:04pm -
  • FRIDAY
    {CAPTION}The post FRIDAY appeared first on CrossFit Los Angeles.
    - 2 days ago 27 May 17, 2:34am -
  • Thursday
    The post Thursday appeared first on CrossFit Los Angeles.
    - 3 days ago 26 May 17, 3:25am -
  • The Politics of Health Reform by Benet Heames

    - 3 days ago 26 May 17, 2:30am -
  • The Human Head
    The human head weighs approximately 10-11 pounds. Lately I’ve become very aware of the weight of my head, because I’ve become more mindful of my posture. My lazy tendency is to allow my back to round, shoulders to roll forward, and neck to tilt f…
    - 4 days ago 25 May 17, 5:40am -
  • Wednesday 5/24/17
    The post Wednesday 5/24/17 appeared first on CrossFit Los Angeles.
    - 4 days ago 25 May 17, 3:35am -
  • Tuesday
    {CAPTION} Sent from my iPhoneThe post Tuesday appeared first on CrossFit Los Angeles.
    - 5 days ago 24 May 17, 3:51am -
  • Too Soft?
    The question has been in my mind for a while and fter reading Diz’s blog post and hearing from a student the other day I continue to wonder. Are we a little soft? Are we as coaches too comfortable with where you are? Is the loving and understanding…
    - 5 days ago 24 May 17, 3:30am -
  • MONDAY
    {CAPTION}The post MONDAY appeared first on CrossFit Los Angeles.
    - 6 days ago 23 May 17, 3:50am -

Diablo Crossfit

  • Sunday May 28th 2017 – Weekly Sneak Peak
    Monday is Memorial Day “Murph”.  We will start heats of teams, pairs and individuals at 9 am. So plan on coming to have some fun and doing a hard workout as a tribute to all the Individuals that have made the ultimate sacrifice for our freedom.…
    - 1 day ago 28 May 17, 1:00am -
  • Saturday May 27th 2017
    Dynamic Warmup:  Minute 0 – 15 Coaches’ Choice Group Dynamic Warm Up Shoulders, wrists 2 rounds Barbell Warm up 3 Power Cleans – Position 2 3 Strict Presses 3 Jerks 3 Jerk Presses Secondary Strength: Minute 16 – 30 1 Power Clean + 2 Pause Je…
    - 2 days ago 27 May 17, 1:00am -
  • Friday May 26th 2017
    Dynamic Warmup:  Minute 0 – 25 Coaches’ Choice Group Dynamic Warm Up Shoulders, Wrists & Ankles Banded Walk 30’ Lateral and 30’ Forward & Backwards Running Drills (Butt Kickers, High Knees, Straight leg run, Karaoke, etc.) 2 Rounds of the Gy…
    - 3 days ago 26 May 17, 1:00am -
  • Thursday May 25th 2017
    Dynamic Warmup:  Minute 0 – 25 Coaches’ Choice Group Dynamic Warm Up Hips, Ankles & Shoulders Banded Walk 30’ Lateral and 30’ Forward & Backward Complete 3 rounds of 8-10 RDLs Run through Ladder Drill 3-5 Strict Burpees (Push-up + Air Squat…
    - 4 days ago 25 May 17, 7:35pm -
  • Wednesday May 24th 2017 – Food for Thought
    You are what you repeatedly do, Ben Bergeron of CrossFit New England discuses Daily Discipline. You have Goals, how are you going to achieve them? How much are you willing to commit to these goals? What does the day to day process involved to get the…
    - 5 days ago 24 May 17, 1:00am -
  • Tuesday May 23rd 2017 – Nutrition: Quality Food
    Quality Food One of the first books I read that inspired me to focus on eating quality food, is the book, ‘Animal, Vegetable, Miracle’ by Barbara Kingsolver. It’s the story of Kingsolver and her family’s attempt to eat only locally grown food…
    - 6 days ago 23 May 17, 1:00am -
  • Monday May 22nd 2017 – Member Highlight: Austin Kuhn
    Austin Kuhn   If you could make up a workout, what would it be? Heavy cleans or deadlifts with nothing more than about 200 meters of running and maybe a few box jumps or wall balls. When and Where do you normally workout? Last time I checked Moxie a…
    - 7 days ago 22 May 17, 1:00am -
  • Sunday May 21st 2017 – Weekly Sneak Peak
    New CrossFit Strength – This week is the start of a new Strength Cycle for the CrossFit Classes. After testing our Front Squat and Strict Press last week, we will be testing a Clean and Jerk after the next 4 weeks of working on the Squat Clean & J…
    - 8 days ago 21 May 17, 1:00am -
  • Saturday May 20th 2017
    Diablo Run Club: No organized run this week or the next few until we can build up some numbers again. Instead take a friend, your kids, partner, etc and get outside for a nice hike or run. Dynamic Warmup:  Minute 0 – 15 Coaches’ Choice Group Dy…
    - 9 days ago 20 May 17, 1:00am -
  • Friday May 19th 2017 – Farewell Coach Jordan
    We are sad to announce that Coach Jordan Karnofsky’s last day of coaching at Diablo CrossFit will be Friday, May 19th. We are hosting a going-away celebration on Friday, May 19th at 10:00 am immediately after the 9:00 am CrossFit class. He will be…
    - 10 days ago 19 May 17, 1:00am -

The Athletic Build

  • 5 Basic Exercises to Improve Athleticism
    If you are looking to improve your athleticism you can do it without using any newfangled gym equipment or super sophisticated techniques. Basic exercises are usually some of the best exercises and this is true [...]
    - 6 days ago 23 May 17, 7:59pm -
  • Testobal vs Testofuel Review
    Testosterone boosters have been getting a lot of attention lately and there are a lot of them out there. They all claim that they will send your testosterone levels through the roof and that they will bring [...]
    - 11 days ago 18 May 17, 3:33pm -
  • Top 13 Exercises for Big Biceps Ranked
    Big Biceps that stretch the arms of your shirts and turn heads, it’s something that is desired by many men. Heck, some guys at the gym seem to do nothing but curls trying to get [...]
    - 16 days ago 13 May 17, 5:35pm -
  • 5 Amazing Plank Variations to Build a Bulletproof Core
    If you have been to a fitness facility or a Yoga class you probably have a good idea of what a plank is. In fact, you may hate them because they are hard, and get [...]
    - 19 days ago 10 May 17, 8:43pm -
  • TRX Exercises: 5 That Are Ultra Effective
    When I first heard about the TRX® Suspension straps 8 years ago, I was a little hesitant to buy into them since this industry is filled with all types of exercise gadgets to tone, trim, [...]
    - 21 days ago 8 May 17, 1:47am -
  • Tabata Workouts To Get You Shredded For The Summer
      Summer is approaching fast and beach body season is not going to wait for you to get in shape. If you have taken the winter off of working out or have neglected the fat [...]
    - 25 days ago 4 May 17, 8:18pm -
  • 8 Reasons Why You Must Sprint for Your Physique
    If you are looking to get a strong, athletic and lean physique then it is time to ditch the long and boring cardio and get sprinting. Besides, doing traditional cardio is not the way you [...]
    - 28 days ago 1 May 17, 5:38pm -
  • Prevagen Review: Is it a Scam or the Real Deal?
    You have all seen the or heard the commercials I am sure. Prevagen will improve your memory with some ingredient found in jellyfish. Buy some Prevagen today and get your memory back. Does this stuff [...]
    - 35 days ago 24 Apr 17, 10:29pm -
  • 10 Exercises to Build Power in Athletes
    If you want to be a good athlete then being powerful can be a huge asset. Athletes with great power can absolutely dominate their sports and rise to the highest level their sports have to [...]
    - 38 days ago 21 Apr 17, 5:52pm -
  • Brad Castleberry – The Most Hated Man in Fitness
    Brad Castleberry, if you have been around fitness for any amount of time you have likely heard of him, especially if you are on social media where his videos are prevalent and often receive quite [...]
    - 42 days ago 17 Apr 17, 2:35am -

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

  • 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…
    - 54 days ago 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.…
    - 84 days ago 6 Mar 17, 9:24pm -
  • How To Be Calmer During The Open
    Are you feeling especially nervous about The Open this year? Is the hype getting to you? Do you feel pressure from your own expectations and the scores of others? Are you finding it hard to unwind, relax and sleep well? Are you over-caffeinated and…
    - 96 days ago 22 Feb 17, 9:20pm -
  • How To Build Mental Strength Before The Open
    6 Ways To Improve Mental Strength Before The Open 1. Write down at least 10 thoughts or strategies that help you keep pushing in a WOD. These could be words, quotes, mantras, reminders, cues, etc. What helps you the most when it starts to suck? If yo…
    - 30 Jan 17, 6:22pm -
  • What Type of Mentality Helps You Perform?
    Occasionally I feature posts from other individuals who have helpful input about the mental side of fitness, training or life. I learn a lot from the athletes who I work with, and I love to share their stories and tips. Enjoy this post by April…
    - 24 Jan 17, 2:44pm -
  • Seeing Something Good, Even When It’s Bad
    Gratitude and positivity. You hear about them all the time. See, it’s easy to be thankful when things are goin great. You feel happy and you see the good all around you. Most people can be thankful when the day is going how they want it to, or the…
    - 3 Jan 17, 9:17pm -
  • The Difference Between Bitching & Sharing Your Struggles
    It’s imperative that you learn how to communicate whatever it is that you’re feeling angry, sad, frustrated or anxious about. If you’re not exactly sure what’s bothering you, you can talk it out and brainstorm to figure it out. This process h…
    - 16 Dec 16, 10:11pm -
  • 3 Quick Mental Prep Methods For Athletes
    Do not fall into the habit of walking in the gym and jumping right into the warm up without doing any mental preparation. Don’t chat with others about their plan and their goals until you’ve run through your own mental prep. Don’t even think ab…
    - 6 Dec 16, 12:21am -
  • When To Retest Benchmarks or WODs
    Benchmark workouts are a staple in CrossFit training and in most other strength and conditioning programs. If you’re taking your workouts seriously, it’s best that keep your scores, times and lifts in a journal or an online tracking system. One o…
    - 28 Nov 16, 7:16pm -
  • 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…
    - 22 Nov 16, 7:12pm -

Crossfit Mobile

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

Central Athlete

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

Barbell Shrugged

  • Leadership, Weightlifting, & The Growth Mindset with Sean Waxman – Episode 261
    Our guest this week is as humble as he is accomplished. You can tell as soon as you walk into his facility, which just so happens…The post Leadership, Weightlifting, & The Growth Mindset with Sean Waxman – Episode 261 appeared first on Barbell S…
    - 5 days ago 24 May 17, 4:14am -
  • David Weck on Locomotion, Squatting More and the BOSU® BALL – Episode 260
    If I were to tell you that using a BOSU® ball would help you squat more, would you believe me? Yes, I am talking about that half…The post David Weck on Locomotion, Squatting More and the BOSU® BALL – Episode 260 appeared first on Barbell Shru…
    - 12 days ago 17 May 17, 1:45pm -
  • Getting UNPLUGGED w/ Brian Mackenzie & Dr. Andy Galpin – Episode 259
    With all the sleep apps, heart rate monitors, supplements, air conditioners, coffee (and more coffee) we use, it’s evident we live in an optimized world, and…The post Getting UNPLUGGED w/ Brian Mackenzie & Dr. Andy Galpin – Episode 259 appeare…
    - 19 days ago 10 May 17, 12:09pm -
  • The Conditioning Tool You are Probably Not Using with Aaron Guyett – Episode 258
    When was the last time you did a conditioning piece that you actually enjoyed? Chances are you don’t find long spouts on the air dyne or…The post The Conditioning Tool You are Probably Not Using with Aaron Guyett – Episode 258 appeared first o…
    - 26 days ago 3 May 17, 1:17pm -
  • Program Design Strategies with MMA Coach, Darryl Christian – Episode 257
    One thing that separates CrossFit from most other training systems is the fact that you are required to develop proficiency in a wide range of fitness…The post Program Design Strategies with MMA Coach, Darryl Christian – Episode 257 appeared fir…
    - 33 days ago 26 Apr 17, 11:28am -
  • How to Target and Train Your Weaknesses W/ Mike Burgener – Episode 256
    It wasn’t that long ago that we didn’t have iPhones in our pockets, let alone access to the world’s information at the click of a button.…The post How to Target and Train Your Weaknesses W/ Mike Burgener – Episode 256 appeared first on Bar…
    - 40 days ago 19 Apr 17, 1:50pm -
  • How to Start Training High Skill Movements – Episode 255
    We all see the cool shit on Instagram- the handstands, the backflips, the one handed balance thing on the fire hydrant, but want is not often…The post How to Start Training High Skill Movements – Episode 255 appeared first on Barbell Shrugged.
    - 47 days ago 12 Apr 17, 12:28pm -
  • How to Fix Your Posture and Movement Patterns – Episode 254
    “Alignment is about balancing the motion with the chemistry. you can’t fix your mechanics if your chemistry is off” In Fitness, we talk about mobility, a…The post How to Fix Your Posture and Movement Patterns – Episode 254 appeared first o…
    - 54 days ago 5 Apr 17, 12:31pm -
  • The 5 Best Supplements for Performance – Episode 253
    It seems like every other health article and Instagram post is trying to promote the next best supplement these days. It is very hard to get…The post The 5 Best Supplements for Performance – Episode 253 appeared first on Barbell Shrugged.
    - 61 days ago 29 Mar 17, 11:40am -
  • How to Train Your Grip Strength – Episode 252
    You ever think about how much you use your hands when you train? Think about it. When you are using a barbell, a kettlebell, the pull…The post How to Train Your Grip Strength – Episode 252 appeared first on Barbell Shrugged.
    - 68 days ago 22 Mar 17, 12:13pm -

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

  • 2017 Goals
    First week of 2017 is done. Ate well with the exception of Friday night. No cocktailing either. Don’t worry, nobody kidnapped Rob, everything is fine. Goals for 2017: I set goals each year for personal, professional, physical, and financial. Below…
    - 9 Jan 17, 9:44am -
  • Goodbye 2016….
    I find it hard to believe that 2016 is already coming to a close. However it really does not matter….because like it or not today is the last day of 2016. This year really flew by. Come February we will have lived in Annapolis for two years, which…
    - 31 Dec 16, 12:41pm -
  • Getting Ready for the Open!!! Stupid Cardio…..
    One of the great things about 12 Labours is the planning that goes into the programming. It is split up quarterly and unfortunately we are now coming into the quarter where we get ready for the Open. Not my favorite quarter. Monday—— “Open is 9…
    - 4 Dec 16, 3:02pm -
  • Week Ending 11.26.16
    Sunday was a rest day. Did a ROMWOD and that was about it. Ate well. Too cold to run outside…yeah, we will stick with that. Monday: I was still pretty beat up from the pain cave on Friday, and the WOD’s on Friday and Saturday, so I opted for 1RM…
    - 28 Nov 16, 9:46am -
  • Worst Time of Year…..
    Winter and 600AM’s… Yes, 6:00am class goers are usually a breed totally apart from the normal population. Up early, all cheery and whatnot. However, we are a little less cheery this time of year. It is really dark out, thanks to Daylight Savings,…
    - 27 Nov 16, 2:06pm -
  • Week Ending 11.19.16—-First Good Clean Week in a Looooong Time
      It has been quite a while since I posted an entry, a little over a year actually. It was a good week. Ate clean, no cocktails. Set a PR. Good times all around. Monday: Part 1 ———— 8 Sets Every 2 Minutes – 3 Reps Back Squat ***add weight…
    - 19 Nov 16, 4:11pm -
  • Well those were fun!
    I had commented last week about how August had not been as warm as we are used too. The weather gods heard my snide remark and provided a retort. Their retort was a giant middle finger of humidity. Walking out the front door at 5:15am into an atmosph…
    - 22 Aug 15, 4:56pm -
  • The Open is Closed.
     15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a…
    - 29 Mar 15, 12:29pm -
  • CrossFit Morning Argument
    For all of my fellow 600am morning warriors….   Why did I go to bed so late last night. The alarm will be going off soon. Crap. What’s the WOD? TGU’s, burpees, and cleans. God. Somebody needs a hug. What’s his deal anyway. Didn’t we just d…
    - 23 Mar 15, 8:41am -
  • 2015 Open Thus Far…..

    - 15 Mar 15, 2:00pm -

Crossfit Love

  • MURPH
    Announcements Know anyone looking to try CrossFit, learn the basics, and join our community? Our new 4 week Intro program starts on JUNE 5TH. *3 times a week/ 4 weeks/ $150* CrossFit Love – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 20…
    - 7 hours ago 29 May 17, 4:00am -
  • 5.27
    Announcements MEMORIAL DAY MONDAY HOURS: No classes other than MURPH at 10AM! BE THERE! CrossFit Love – CrossFit Scared of Being Average (No Measure) 1 Round 25 Single leg jump rope ea. 10 MB hamstring curl 25 PVC OHS :30 SA Farmers carry each hand…
    - 2 days ago 27 May 17, 4:00am -
  • 5.26
    Announcements MEMORIAL DAY MONDAY HOURS: No classes other than MURPH at 10AM! BE THERE! CrossFit Love – CrossFit I get by with a little help from my friends! (Time) 30 Burpees to a Med Ball (No Pushup/Chest Touch) 200 M Buddy Run 30 Med Ball Slams…
    - 3 days ago 26 May 17, 4:00am -
  • 5.25
    Announcements MEMORIAL DAY MONDAY HOURS: No classes other than MURPH at 10AM! BE THERE! CrossFit Love – CrossFit Last day of the week…before the last day of the week (No Measure) 1 Round 10 Hamstring Leg Lowers (both legs start 90, slowly drop on…
    - 4 days ago 25 May 17, 4:00am -
  • 5.24
    CrossFit Love – CrossFit Gymnasty (No Measure) 1 round 10 PVC Pass Thrus :30 Table Top/Crab hold- push hips to ceiling 5 strict KB/DB high lull at 3s conc:6s ecc Kip Progression Week 2 (AMRAP – Rounds and Reps) 3 Rounds :20 Hollow Hold :10 Transi…
    - 5 days ago 24 May 17, 4:00am -
  • 5.23
    CrossFit Love – CrossFit Overhead Prep (No Measure) 2 Rounds A.) 10 Alt High Plank Shoulder tap to “Y” B.) 5 Sumo Stance Inch Worms C.) 10 staddle sit single arm press D.) 20 palms up band pull a part with elbows straight Split Jerk (4 x 3 incr…
    - 6 days ago 23 May 17, 4:00am -
  • 5.22
    CrossFit Love – CrossFit Cayene&Chili Powder&Green Peppers (No Measure) High Plank Shoulder Taps x 16 slow Side Plank Hold x :30 w top leg raised R/L Single Leg Glute Bridge x 5 R/L 10 Jumping Air Squats 10 Alt Lunges – Hands behind head —— 1…
    - 7 days ago 22 May 17, 4:00am -
  • 5.20
    CrossFit Love – CrossFit Warm-up (No Measure) 3 Rounds 5 Sumo Stance Inch Worms 10 Jumping Air Squats 10 SL Glute Bridge R/L 6 Alt DB Snatch “Its getting hot in hurr” – Nelly, 2002 (Time) 100 Box Step Overs 20 ALT DB Snatches 80 Box Jump Over…
    - 9 days ago 20 May 17, 4:00am -
  • 5.19
    CrossFit Love – CrossFit FRIDAY CHILI (No Measure) Pre- Class Mobility :45 Foam Roll T-Spine – hands behind neck Straddle stretch 1:00 ———————- 1 Round 16 Alt Walking Lunges (Arms reaching OH) 10 Toe Touch to Overhead Squat 10 Empty…
    - 10 days ago 19 May 17, 4:00am -
  • 5.18
    CrossFit Love – CrossFit Snatch Prep (No Measure) 20 Banded Good Morning 20 Band Pull aparts 20 High Plank Shoulder taps (YOUR BODY IS A STATUE ONCE YOUR HAND COMES OFF OF THE GROUND) 10 Empty Barbell Snatch RDL’s (3S pause below knee) 10 Hang Sn…
    - 11 days ago 18 May 17, 4:00am -

The Outlaw Way

  • 300+ Team Outlaw athletes
    In only a couple weeks time we now have over 300 people on the new Outlaw team!! I’m beyond stoked to have so many people all training under our new [...]The post 300+ Team Outlaw athletes appeared first on The Outlaw Way.
    - 49 days ago 10 Apr 17, 6:43pm -
  • Last day for $10 programming
    MIDNIGHT tonight will be the last chance to subscribe to the Outlaw Barbell program for $10/$20 per month!We now have 150+ people signed up for our our new Outlaw Barbell programs! We [...]The post Last day for $10 programming appeared first on T…
    - 56 days ago 3 Apr 17, 4:00pm -
  • Join Team Outlaw Barbell
    The new system and programs are up and running on Wodfollow!Now is everyone’s opportunity to get registered at Wodfollow for either or both training programs at a LIFETIME discounted rate. [...]The post Join Team Outlaw Barbell appeared first on…
    - 63 days ago 27 Mar 17, 4:57am -
  • 17.5 Strategy & Tips
    The post 17.5 Strategy & Tips appeared first on The Outlaw Way.
    - 66 days ago 24 Mar 17, 5:10pm -
  • Untitled
    Alright guys I’m getting pretty stoked about the switch over to Wodfollow!While making this transition to a more team like environment we’ve also decided to expand upon what we can offer [...]The post appeared first on The Outlaw Way.
    - 70 days ago 20 Mar 17, 4:20am -
  • 17.4 Strategy & Tips
    17.4 Strategy & Tips Video is………………16.4 Strategy & Tips Video:The post 17.4 Strategy & Tips appeared first on The Outlaw Way.
    - 73 days ago 17 Mar 17, 1:47pm -
  • New Beginnings
    I hope everyone’s test week went well for those of you who were brave enough to max out and tackle 17.3… which turned out to be a max out session [...]The post New Beginnings appeared first on The Outlaw Way.
    - 77 days ago 13 Mar 17, 6:19am -
  • 17.3 Strategy and Tips
    To register for Outlaw Training Camps: CLICK HERE.The post 17.3 Strategy and Tips appeared first on The Outlaw Way.
    - 80 days ago 10 Mar 17, 8:12pm -
  • Test Week
    Alright folks this is the final week of cycle 10. This week is a test week so have some fun and see where you’re at. Given that we’re in the [...]The post Test Week appeared first on The Outlaw Way.
    - 84 days ago 6 Mar 17, 3:35am -
  • 17.2 Strategy & Tips
    The post 17.2 Strategy & Tips appeared first on The Outlaw Way.
    - 87 days ago 3 Mar 17, 6:08pm -

Crossfit North Atlanta

  • 5.29.17
    CrossFit North Atlanta – CrossFit View Public Whiteboard Metcon Partner Murph (Time) 2-4 people 400m x 4 20 rds- 5 pull ups 10 push ups 15 air squats 400m x 4 *NO SOLO*The post 5.29.17 appeared first on CrossFit North Atlanta.
    - 3 hours ago 29 May 17, 8:00am -
  • Saturday MO-rnings
    Announcements Memorial Day Schedule 10:00 AM Class only on Monday with Ernest CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting Deadlift (Heavy Double) Not TnG Metcon Metcon (Time) Partner WOD – Run It Out! 800m Run 80 DU 80.…
    - 2 days ago 27 May 17, 8:00am -
  • 05.26.2017 Burn
    Announcements Memorial Day Schedule 10:00 AM Class only on Monday with Ernest CrossFit North Atlanta – Burn View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Pullups 5 Burpee Bar Touch 10 T2B 10 Wallballs 20/14... Read more…
    - 3 days ago 26 May 17, 8:00am -
  • 05.26.17
    13 Minute AMRAP Continue reading →The post 05.26.17 appeared first on CrossFit North Atlanta.
    - 3 days ago 26 May 17, 8:00am -
  • 05.25.17
    Five Rounds for Time Continue reading →The post 05.25.17 appeared first on CrossFit North Atlanta.
    - 4 days ago 25 May 17, 8:00am -
  • 05.25.2017 Burn
    Announcements Memorial Day Schedule 10:00 AM Class only on Monday with Ernest CrossFit North Atlanta – Burn View Public Whiteboard Metcon (Time) 25/20 Cal Row 25 Push-ups 25 KBS 53/35 25 Sit-ups 20/16 Cal Row 20 Push-ups 20 KBS 20... Read more »…
    - 4 days ago 25 May 17, 8:00am -
  • 05.24.2017 Burn
    CrossFit North Atlanta – Burn View Public Whiteboard Metcon (Time) For Time- 30 walking lunges 60 DUs 30 wall balls, 20/14 (10ft everyone) 6 rope climbs 30 wall balls 60 DUs 30 walking lungesThe post 05.24.2017 Burn appeared first on CrossFit Nort…
    - 5 days ago 24 May 17, 8:00am -
  • 05.24.2017 CrossFit
    Thirty-Sixty and a Six Continue reading →The post 05.24.2017 CrossFit appeared first on CrossFit North Atlanta.
    - 5 days ago 24 May 17, 8:00am -
  • 05.23.2017 Burn
    CrossFit North Atlanta – Burn View Public Whiteboard Metcon (AMRAP – Reps) 12 min AMRAP: 5 Wallballs 20/14 5 Pull-ups (scaled: barbell pull-up on J-hooks) 30 DUs 10 WBs, 10 PUs 30 DUs 15 WBs, 15 PUs 30 DUs 20... Read more »The post 05.23.2017…
    - 6 days ago 23 May 17, 8:00am -
  • 05.23.2017 CrossFit
    Fran Continue reading →The post 05.23.2017 CrossFit appeared first on CrossFit North Atlanta.
    - 6 days ago 23 May 17, 8:00am -

Fletcher Fitness

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

Crossfit East Bay

  • Memorial Day “Murph” 170529
      9am class only today!   “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of M…
    - 10 hours ago 29 May 17, 1:01am -
  • Sunday 170528
    Rest Day, no classes! Open Gym 10am-Noon.   Get ready for “Murph” tomorrow at 9am: Sleep well Eat well Hydrate Bring a hat, sunglasses, sunscreen, water bottles, anything that will make you more comfortable in the workout will help you recover a…
    - 1 day ago 28 May 17, 3:01am -
  • Saturday 170527
    Sarah L. Sweat “Rope Swing” v1 7 rounds for time of: 1 Rope Climb 10 Abmat Sit-ups 15 Kettlebell Swings 40 Single Unders   Sport “Rope Swing” v2 7 rounds for time of: 2 Rope Climbs 10 Abmat Sit-ups 15 Kettlebell Swings 2/1.5p 20 Double Unde…
    - 2 days ago 27 May 17, 3:01am -
  • Friday 170526 Fran-day
    Jill Sweat “Franklin” For time: 21 Thrusters 21 Jumping Chest-to-bar Pull-ups 15 Thrusters 15 Jumping Chest-to-bar Pull-ups 9 Thrusters 9 Jumping Chest-to-bar Pull-ups Run 1 mile   Sport “Fran” For time: 21 Thrusters 95/65lb 21 Pull-ups 15 T…
    - 3 days ago 26 May 17, 3:01am -
  • Thursday 170525
    Chris C.   Sweat “Mnemonic” v1 5 rounds for time of: 12 Double-KB Deadlifts 9 Box step-ups 6 KB Goblet Squats   Sport “Mnemonic” v2 5 rounds for time of: 12 Double-KB Deadlifts 2×70/53lb 9 Box jumps 24/20″ 6 Pistols (3/leg)     CFEB Ho…
    - 4 days ago 25 May 17, 3:01am -

Words with Lisbeth