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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…
    - 76 days ago 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…
    - 77 days ago 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…
    - 78 days ago 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…
    - 83 days ago 1 Dec 16, 7:59am -
  • CrossFit Kids Research Brief: Bone Density

    CrossFit Kids Research Brief: Bone Density

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

    Happy to be Last and Alive

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

    Brian Riley: Learning to Walk Again

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

    As Prescribed: Santa Cruz

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

    Programming Better Competitions

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

    Chronic Disease and Medicine: Prevention Doesn’t Pay

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

    Why Some Sweat More

    Hilary Achauer investigates the science of sweat and busts the myth that fitness alone determines liquid loss.At the end of your next CrossFit class, look around.You’ll see some people soaked in sweat, a telltale puddle under the bar. Others wh…
    - 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 -

Crossfit Invictus

  • January 6, 2017 – Invictus Athlete
    Primary Strength SessionOpeners and ActivationTwo sets of:Biceps Opening Curls x 5/5/5 repsRest as neededTriceps Opening Extensions x 5/5/5 repsRest as neededfollowed by…Rear Delt Warm UpTwo sets of:Incline T Raises x 10 reps @ 2121(face do…
    - 48 days ago 6 Jan 17, 4:00am -

Mobility WOD

  • The MWOD Hangouts: Rebecca Rusch - MobilityWOD
    Rebecca Rusch (@rebeccarusch) is one of the greatest endurance athletes in the world. She's a 6-time world champion across 3 different sports - not to mention 4 consecutive wins in the Leadville Trail 100, the storied ultra-endurance mountain bike r…
    - 71 days ago 13 Dec 16, 2:44pm -
  • Ep. 1: Rebecca Rusch - MobilityWOD
    Rebecca Rusch (@rebeccarusch) is one of the greatest endurance athletes in the world. She's a 6-time world champion across 3 different sports - not to mention 4 consecutive wins in the Leadville Trail 100, the storied ultra-endurance mountain bike r…
    - 71 days ago 13 Dec 16, 2:31pm -
  • Stack Archetypes & Challenge Your Positions - MobilityWOD
      Challenge your archetypes with different positions upstream and downstream. More harder = more better.The post Stack Archetypes & Challenge Your Positions appeared first on MobilityWOD.
    - 75 days ago 9 Dec 16, 8:35pm -
  • Coach’s Eye: Part 4 – Feet - MobilityWOD
      A stable and functional foot is vital to optimal force production. It's literally where the rubber hits the road. The problem with the foot system is that it rarely barks for attention and is nearly always covered by a shoe. Changes in foot organi…
    - 84 days ago 1 Dec 16, 12:04am -
  • Coach’s Eye: Part 3 – Jesse Owens - MobilityWOD
    The post Coach’s Eye: Part 3 – Jesse Owens appeared first on MobilityWOD.
    - 91 days ago 23 Nov 16, 11:10pm -

The Traveling WOD

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

Crossfit NYC

  • Wednesday 170222 – Competition
    Gymnastics (if possible, before class) 4 rounds: 30 seconds ME UB Muscle ups 30 seconds Rest Barbell Class Tall Snatch 3×3 20-40kg Above Knee Hang Snatch 3×3 60% Snatch 1×3 65%, 1×3 70%, 3×3 75%, 1×2 80%, 1×1 85% Snatch... Read more »The po…
    - 12 hours ago 22 Feb 17, 5:00am -
  • Wednesday 170223 – Photo of the Day
    Click HERE to read how CFNYC plans to tackle the most exciting part of the year – The 2017 CrossFit Open! Upcoming CFNYC Events and News: The 2017 CrossFit Open: Part 2  The 2017 CrossFit Open: Part 1 *EXTENDED* CrossFit... Read more »The post…
    - 12 hours ago 22 Feb 17, 5:00am -
  • How to Submit your 2017 CrossFit Open Scores
    Every year there is a little (or A LOT) of confusion about filling out and submitting your scores for the CrossFit Open. Please read this entire post before commenting. The main points of this post: 1. You must submit your... Read more »The post H…
    - 1 day ago 21 Feb 17, 4:11pm -
  • This Week’s Specialty WODs
    CFE 35 minute alternating EMOM: Minute 1: Row for Calories Minute 2: 2 Wall Walks Minute 3: 6/Leg Med Ball Box Step Ups (Med Ball: 20/14 and Box: 24/20) Minute 4: 6-10 Toes To Bar (Scaled: Hanging Knee Raises) Minute... Read more »The post This We…
    - 1 day ago 21 Feb 17, 11:26am -
  • Tuesday 170221 – Competition
    Warm up Your choice. Conditioning Intervals 8 rounds of 30 seconds Work/30 seconds Rest for Max Reps (48 minutes): 1. Assault Bike for Calories 2. 5-8 Unbroken Chest to Bar Pull ups + ME No Push up Burpees 3. Box... Read more »The post Tuesday 170…
    - 1 day ago 21 Feb 17, 5:00am -
  • Tuesday 170221 – Photo of the Day
    Congratulations to last week’s Fundamentals graduates – it is good luck to join CFNYC less than 1 week before the CrossFit Open Season! Click HERE to read how CFNYC plans to tackle the most exciting part of the year –... Read more »The post…
    - 1 day ago 21 Feb 17, 5:00am -
  • Monday 170220 – Competition
    Warm up 120/90 Calories on Assault Bike Strength Every 2 minutes, for 20 minutes Power Clean + Hang Power Clean, from above the Knee (1+1), building from 65% 1 RM up to 80% max Push Press 3×3-5, across (65-70% max)... Read more »The post Monday 1…
    - 2 days ago 20 Feb 17, 5:07am -
  • Sunday 170219 – Competition
    Rest Day Here’s what’s on tap for Monday’s Competition classes: TBAThe post Sunday 170219 – Competition appeared first on CrossFit New York City | Workouts That Work | Smarter Fitness.
    - 3 days ago 19 Feb 17, 5:00am -
  • Sunday-Tuesday 170219-21 – Experienced
    Sunday 2/19 and Monday 2/20 Strength Every 3 minutes, for 6 rounds: 3 No-No-No Deadlifts, increasing No Belts. No Mixed Grip (Try to use hook grip). No Straps. Start around 60% of 1RM and increase as technique allows. Compare to... Read more »The…
    - 3 days ago 19 Feb 17, 5:00am -
  • Sunday-Tuesday 170219-21 – Beginner
    Sunday 2/19 and Monday 2/20 Strength Back Squat 3×5, increasing then…. Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (last week.) Focus..…
    - 3 days ago 19 Feb 17, 5:00am -

Crossfit LA

  • Tuesday 2/21/17
    The post Tuesday 2/21/17 appeared first on CrossFit Los Angeles.
    - 11 hours ago 22 Feb 17, 5:16am -
  • Tuesday 2/21/17
    The post Tuesday 2/21/17 appeared first on CrossFit Los Angeles.
    - 12 hours ago 22 Feb 17, 4:54am -
  • $100 Prize – Next Week’s WLC Incentive
    We’re getting to the point of the Whole Life Challenge where energy wanes. This isn’t our first trip to the rodeo (is that the saying?) so we’re not in denial about when energy dips and when we blow off logging in. We’ve all done it. We start…
    - 13 hours ago 22 Feb 17, 3:30am -
  • Monday 2/20/17
    {CAPTION} Sent from my iPhoneThe post Monday 2/20/17 appeared first on CrossFit Los Angeles.
    - 1 day ago 21 Feb 17, 4:56am -
  • Tanks Are In!
    Hey friends, The new women’s muscle tanks have hit the retail shop. We’ve never carried a muscle tank before. We’re getting with the times! The grey one is more flow-y with pretty aggressive arm holes. The black one is a little more fitted and…
    - 2 days ago 21 Feb 17, 3:30am -
  • The OPEN Ken Jones Style
    The Open is here!  Every Friday night for the next five weeks we are having test of fitness party for ALL levels. FUN is the priority.  Sign up here and come celebrate 60’s style Friday night (check the vid)!!! Monday’s Workout Practice A) BA…
    - 3 days ago 20 Feb 17, 3:55am -
  • Sunday 2/19/17
    {CAPTION} Sent from my iPhoneThe post Sunday 2/19/17 appeared first on CrossFit Los Angeles.
    - 3 days ago 19 Feb 17, 11:39pm -
  • Saturday
    The post Saturday appeared first on CrossFit Los Angeles.
    - 4 days ago 18 Feb 17, 7:43pm -
  • FRIDAY 2/17/2017
    {CAPTION}The post FRIDAY 2/17/2017 appeared first on CrossFit Los Angeles.
    - 5 days ago 18 Feb 17, 4:05am -
  • Thursday
    The post Thursday appeared first on CrossFit Los Angeles.
    - 5 days ago 17 Feb 17, 4:50am -

Diablo Crossfit

  • Wednesday February 22nd 2017 – Sign Up for the Open Today!
    Make sure you sign up for the Open HERE and ADD yourself to the “Diablo CrossFit” Team Below are the steps to join your affiliate’s team after completing the registration process. You’ll find the option on your Competition Dashboard. You will…
    - 15 hours ago 22 Feb 17, 2:00am -
  • Tuesday February 21st 2017
    Dynamic Warmup & Mobility:  Minute 0 – 15 Coaches’ Choice Group Dynamic Warm Up Shoulders – Spend a couple minutes working a Lacrosse Ball through any sticky spots around your Scapula Strength: Minute 16 – 35 Split Jerk 1-1-1-1-1-1  or Powe…
    - 2 days ago 21 Feb 17, 2:00am -
  • Monday February 20th 2017
    Dynamic Warmup & Mobility:  Minute 0 – 20 Legs & Hips – Use a roller and spend a couple minutes working through your Quads, Adductors & Glutes Coaches’ Choice Group Dynamic Warm Up Gymnastic Skill: Minute 21 – 30 Spend a little time working…
    - 3 days ago 20 Feb 17, 2:00am -
  • Sunday February 19th 2017
    Dynamic Warmup & Mobility:  Minute 0 – 25 Legs & Shoulders – Spend a couple minutes rolling out your Lats and then your Quads and Glutes. Coaches’ Choice Group Dynamic Warm Up 2 Rounds of a Gymnastic Warm up Complex: 4 Strict Hollow Scapular P…
    - 4 days ago 19 Feb 17, 2:00am -
  • Saturday February 18th 2017
    Dynamic Warmup & Mobility:  Minute 0 – 20 Spend a couple minutes rolling out your legs – Calves, Quads & High Hip Adductors Coaches’ Choice Group Dynamic Warm Up Banded Walks, 30’ lateral + 30’ forward & backward Strength: Minute 21 – 40…
    - 5 days ago 18 Feb 17, 2:00am -
  • Friday February 17th 2017
    Dynamic Warmup & Mobility:  Minute 0 – 20 Shoulders – Spend a couple minutes to work through any sticky spots around your scapula Coaches’ Choice Group Dynamic Warm Up Gymnastic Strength: Minute 21 – 30 HSPU Progression 3 – 4 Sets of the f…
    - 6 days ago 17 Feb 17, 2:00am -
  • Thursday February 16th 2017 – The Open is Coming, Have you Signed Up?
    Have you signed up for the Open? Register HERE Dynamic Warmup & Mobility:  Minute 0 – 20 Hips – take a ball and work through any sticky spots in the back pocket Coaches’ Choice Group Dynamic Warm Up Banded Walks, 30’ lateral + 30’ forward…
    - 7 days ago 16 Feb 17, 2:00am -
  • Wednesday February 15th 2017
    Dynamic Warmup & Mobility:  Minute 0 –  15 Coaches’ Choice Group Dynamic Warm Up Kettlebell Skill: Minute 16 – 30 4 sets of the “Kettlebell Carry Complex” 40′ Overhead Carry 40′ Front Rack Lunge   80′ Farmer Carry Complex must be c…
    - 8 days ago 15 Feb 17, 2:00am -
  • Tuesday February 14th 2017 – Welcome Cameron Lee
    Congratulations to Coach Jamie Lee & Christy for welcoming baby Cameron into the world on Thursday! Let’s get this little guy on a barbell soon. Dynamic Warmup & Mobility:  Minute 0 – 20 Shoulders – Use a Lacrosse Ball in your upper back to wo…
    - 9 days ago 14 Feb 17, 2:00am -
  • Monday February 13th 2017
    Dynamic Warmup & Mobility:  Minute 0 – 20 Legs & Lats – Use a roller for on your Quads & Lats Coaches’ Choice Group Dynamic Warm Up Banded Walks, 30’ lateral + 30’ forward & backward Pull up Progression: 8-12 Strict Scapular Retractions 6-…
    - 10 days ago 13 Feb 17, 2:00am -

The Athletic Build

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

  • 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…
    - 23 days ago 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…
    - 29 days ago 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…
    - 50 days ago 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…
    - 68 days ago 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…
    - 79 days ago 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…
    - 86 days ago 28 Nov 16, 7:16pm -
  • How To Quickly Assess Your Performance
    After a workout, take a few minutes to assess yourself and the quality of your session. Do this regularly and you’ll develop incredible self-awareness, you’ll be more focused and therefore less likely to repeat errors in the future. You’ll lear…
    - 92 days ago 22 Nov 16, 7:12pm -
  • When To Stop Asking Why
    “Know your WHY.” You hear myself and other leaders say it all of the time. I encourage you to know your purpose behind doing whatever it is you’re currently doing. Before any event, important day or training session, I suggest you run through…
    - 7 Nov 16, 10:17pm -
  • Easy Way To Make Connections & Impact Others
      To make an impact on others, ya might think that you have to say something profound or interesting. In an attempt to make a connection, you may end up trying to act smart or funny. Or, you try to connect by complaining or gossiping with the other…
    - 31 Oct 16, 6:02pm -
  • How To Answer Questions About Your Performance
    “How did you do on that workout?” “How’d the competition go for you?” “Where’d you end up finishing?” If you participate in CrossFit, or any other type of event, people are going to ask about your performance. Some of those people c…
    - 25 Oct 16, 1:53pm -

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

  • 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…
    - 21 days ago 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.
    - 26 days ago 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.
    - 33 days ago 20 Jan 17, 8:44pm -
  • How to Choose a Coach
    Share This:The post How to Choose a Coach appeared first on Central Athlete.
    - 40 days ago 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…
    - 41 days ago 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…
    - 63 days ago 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…
    - 70 days ago 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…
    - 83 days ago 1 Dec 16, 8:25pm -
  • The Difference Between Working Out and Training
    The difference between working out and training is the outcome. Working out is a great model for those who enjoy doing what feels good for that specific day and time, or those who value the community of a group class. Generally, when working out, the…
    - 8 Nov 16, 3:32pm -
  • Central Athlete Story
    In 2008, my final year of college, I managed to secure a summer internship with Highlands Coffee in Ho Chi Minh City, Vietnam. Three months in Vietnam with few native language skills left me with more free time than I had had in Fort Worth, Texas.…
    - 14 Oct 16, 6:25pm -

Barbell Shrugged

  • How to Make Good Movers Move Better W/ Ray Regno – Episode 248
    I want you to meet Ray Regno. We met Ray on a Wednesday at Mike Burgener’s gym as he was off to the side coaching an athlete, teaching…The post How to Make Good Movers Move Better W/ Ray Regno – Episode 248 appeared first on Barbell Shrugged…
    - 2 hours ago 22 Feb 17, 2:28pm -
  • Why Good Athletes Fall Apart in Competition w/ Mark England – Episode 247
    Performance anxiety. It’s a thing. Even the best athletes in the world fall victim to it. You put in the work, train hard, and hit the…The post Why Good Athletes Fall Apart in Competition w/ Mark England – Episode 247 appeared first on Barbell…
    - 7 days ago 15 Feb 17, 1:41pm -
  • Going From Obese To Beast W/ John Glaude – Episode 246
    This week we interview John Glaude. John is not your typical athlete or coach. He is not in the Games, nor does he study myofascial release.…The post Going From Obese To Beast W/ John Glaude – Episode 246 appeared first on Barbell Shrugged.
    - 16 days ago 6 Feb 17, 4:10pm -
  • How to Hack Fear W/ Tony Blauer – Episode 245
    More dangerous than your opponent is your mind. If it doesn’t support you, you’re ••• beaten before you’ve started. There are really only two types of…The post How to Hack Fear W/ Tony Blauer – Episode 245 appeared first on Barbell S…
    - 21 days ago 1 Feb 17, 3:04pm -
  • How to Pursue Mastery with Kenny Kane – Episode 244
    This week we’re back with the crew and have a fun episode to share with you. We had Kenny Kane and Andy Galpin join us at…The post How to Pursue Mastery with Kenny Kane – Episode 244 appeared first on Barbell Shrugged.
    - 28 days ago 25 Jan 17, 2:16pm -
  • The Mechanisms of Hypertrophy – Episode 243
    How do you get big? That is the million dollar question. Everyone in the fitness industry seems to have a different answer for you, and they…The post The Mechanisms of Hypertrophy – Episode 243 appeared first on Barbell Shrugged.
    - 35 days ago 18 Jan 17, 2:04pm -
  • How to Fix Your Jacked Up Shoulders w/ Max Shank: Episode 242
    Jacked up shoulders holding you back? New’s flash, you are not the only one. It turns out that shoulder pain and injuries are some of the…The post How to Fix Your Jacked Up Shoulders w/ Max Shank: Episode 242 appeared first on Barbell Shrugged.
    - 42 days ago 11 Jan 17, 2:01pm -
  • The Importance of Sleep for Performance w/ Kirk Parsley – Episode 241
    It’s officially 2017 and many of you are setting goals for the upcoming journey around the sun. Whether your goals are fitness oriented or have to…The post The Importance of Sleep for Performance w/ Kirk Parsley – Episode 241 appeared first on…
    - 51 days ago 2 Jan 17, 3:46pm -
  • How to Fix Your Lower Back Pain: Episode 240
    We drop into MovementRX this week to talk all things mobility with Theresa Larson and Anders Varner. We dive into lower back pain and how you…The post How to Fix Your Lower Back Pain: Episode 240 appeared first on Barbell Shrugged.
    - 56 days ago 28 Dec 16, 1:25pm -
  • The Power of Breath and Temperature W/ Brian Mackenzie – Episode 239
    What’s good Shrugged crew. This week we are coming at you with a familiar guest, Brian Mackenzie (@iamunscared). For those of you who don’t know him,…The post The Power of Breath and Temperature W/ Brian Mackenzie – Episode 239 appeared firs…
    - 63 days ago 21 Dec 16, 2:11pm -

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…
    - 44 days ago 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…
    - 53 days ago 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…
    - 80 days ago 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…
    - 86 days ago 28 Nov 16, 9:46am -
  • Worst Time of Year…..
    Winter and 600AM’s… Yes, 6:00am class goers are usually a breed totally apart from the normal population. Up early, all cheery and whatnot. However, we are a little less cheery this time of year. It is really dark out, thanks to Daylight Savings,…
    - 87 days ago 27 Nov 16, 2:06pm -
  • Week Ending 11.19.16—-First Good Clean Week in a Looooong Time
      It has been quite a while since I posted an entry, a little over a year actually. It was a good week. Ate clean, no cocktails. Set a PR. Good times all around. Monday: Part 1 ———— 8 Sets Every 2 Minutes – 3 Reps Back Squat ***add weight…
    - 95 days ago 19 Nov 16, 4:11pm -
  • Well those were fun!
    I had commented last week about how August had not been as warm as we are used too. The weather gods heard my snide remark and provided a retort. Their retort was a giant middle finger of humidity. Walking out the front door at 5:15am into an atmosph…
    - 22 Aug 15, 4:56pm -
  • The Open is Closed.
     15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a…
    - 29 Mar 15, 12:29pm -
  • CrossFit Morning Argument
    For all of my fellow 600am morning warriors….   Why did I go to bed so late last night. The alarm will be going off soon. Crap. What’s the WOD? TGU’s, burpees, and cleans. God. Somebody needs a hug. What’s his deal anyway. Didn’t we just d…
    - 23 Mar 15, 8:41am -
  • 2015 Open Thus Far…..

    - 15 Mar 15, 2:00pm -

Crossfit Love

  • 2.22
    CrossFit Love – CrossFit Deadlift (1 x 3 @ 75, 1 x 3 @ 80, 2 x 3 @ 85%) Record top set of 3 @ 85% -All sets follow a 1:2 temp. All sets will be longer on the descending portion compared to the ascending portion -Establish a controlled descent Hump…
    - 12 hours ago 22 Feb 17, 5:00am -
  • 2.21
    CrossFit Love – CrossFit Warm-up (No Measure) 8 Minutes TGU Practice 2 on R 2 on L Then continue. Practice with Shoe on knuckles then proceed with weighted KB. Landmine Press 4 x 8-12 Reps Increasing weight over all sets -complete 5 strict pull ups…
    - 1 day ago 21 Feb 17, 5:00am -
  • 2.20
    CrossFit Love – CrossFit Warm-up (No Measure) Soft Tissue Prep: Foam roll :30 Back 5 Hip Circles Forward/Backward Spiderman x :45 each Activation: Fwd, Side, Reverse Lunge x 3 rds R/L Squat Press outs with KB x 10 RKC Max Tension plank 2 x :20 Back…
    - 2 days ago 20 Feb 17, 5:00am -
  • 2.18
    CrossFit Love – CrossFit It Takes Two to Tango (Time) Cash in: 20 Alternating Burpees with Dumbbells (I go, You Go) 400 M Run – together 80 Front Squats @ 135/95 – Partner holds in front rack 60 Toes 2 Bar – Partner hangs from bar 40 Ground T…
    - 4 days ago 18 Feb 17, 5:00am -
  • 2.17
    CrossFit Love – CrossFit Attitude and Effort (AMRAP – Rounds and Reps) 30 Minute AMRAP 60 Sumo DLHP @ 75/55 60 Butterfly Sit ups 60 OH Plate Alt Lunges (45/25) 60 Wall Balls 60 Shoulder Taps (high plank) 200 M Run Score is Rounds + RepsThe post…
    - 5 days ago 17 Feb 17, 5:00am -
  • 2.16
    CrossFit Love – CrossFit () You miss 100% of the shots you don’t take – Michael Scott (AMRAP – Rounds) 20 Minute EMOM Minute 1: 40 seconds 1 arm farmers carry Minute 2: 16 Alternating Pistols (Scales = pistol to box or bench OR standing on bo…
    - 6 days ago 16 Feb 17, 5:00am -
  • 2.15
    CrossFit Love – CrossFit Weightlifting Deadlift (Find your 6 RM – Double Overhand) in 20 minutes, find your 6RM deadlift with a double overhand grip Quick and Painful (AMRAP – Rounds and Reps) 7 minute AMRAP 15 AM KBS 10 Toes To Bar 15 Box Jump…
    - 7 days ago 15 Feb 17, 5:00am -
  • 2.14
    CrossFit Love – CrossFit Boulder Shoulders (No Measure) Soft Tissue: :45 Posterior Shoulder SMR w Lax Ball – Pin and Stretch 20 Pass Thrus with Red Band Activation: Band Pull Apart Series -Palms down x 10 Palms up x 10 Step on Band – Single Arm…
    - 8 days ago 14 Feb 17, 5:00am -
  • International Back Squat Day
    CrossFit Love – CrossFit Warm-up (No Measure) SOFT TISSUE PREP: Foam Roll :45 Upper/Mid Back Activation: Band Walk Forward + Back Band Walk Side 10 Goblet Squat Press Outs Max tension Side Plank x :30 Back Squat (2×5 @ 80%, 1×3 @83%, 1×2 @85%, 2…
    - 9 days ago 13 Feb 17, 5:00am -
  • 2.11
    CrossFit Love – CrossFit Saturgains (AMRAP – Rounds) 6 Minute EMOM Minute 1: 16 box jumps Minute 2: 16 alt DB snatches Throw some D’s (AMRAP – Rounds and Reps) With a partner, 20 minute AMRAP, 10 reps max at a time. 80 hang power cleans @ 95/…
    - 11 days ago 11 Feb 17, 5:00am -

The Outlaw Way

  • Cycle 10 Week 10
    Open season is upon us! For those of you just weightlifting have fun this week. Those of you competing in the open my heart goes out to you! This will [...]The post Cycle 10 Week 10 appeared first on The Outlaw Way.
    - 2 days ago 20 Feb 17, 6:17am -
  • Cycle 10 Week 9
    Posting early this week because I’m off to the land of tacos tomorrow… aka Mexico.Also, big shout out to our newest OBB training center, CrossFit Lacey Training Day in Lacey, [...]The post Cycle 10 Week 9 appeared first on The Outlaw Way.
    - 12 days ago 10 Feb 17, 5:06am -
  • Cycle 10 Week 8
    This week’s program – cycle-10-week-8The post Cycle 10 Week 8 appeared first on The Outlaw Way.
    - 16 days ago 6 Feb 17, 6:11am -
  • Southern camp dates
    We’ve got a few more camps down south in the works but so far here’s what we’ve got!Orlando, Florida – CrossFit Orlando – April 8-9Dallas, Texas – CrossFit Luna – [...]The post Southern camp dates appeared first on The Outlaw Way.
    - 23 days ago 30 Jan 17, 8:29am -
  • The DIXIE Tour
    Nothing like a little Dixieland delight! I had a bunch of you guys email me about OBB coming down to your gym’s all across the south this Spring. I’m stoked [...]The post The DIXIE Tour appeared first on The Outlaw Way.
    - 30 days ago 23 Jan 17, 7:01am -
  • Cycle 10 Week 5
    So I think it’s about time to come down south for some training camps! I’m looking at Texas, Louisiana, Arkansas, Georgia… just about anywhere that’s south. If you are interested [...]The post Cycle 10 Week 5 appeared first on The Outlaw Way…
    - 37 days ago 16 Jan 17, 5:42am -
  • Cycle 10 Week 4
    We’re 4 weeks into our strength cycle and the weights are about to keep climbing up and the volume is about to start dropping. Keep grinding everybody!This week’s program – cycle-10-week-4The post Cycle 10 Week 4 appeared first on The Outlaw…
    - 44 days ago 9 Jan 17, 4:54am -
  • HAPPY NEW YEAR
    Happy New Year, everyone! It’s a new year and another great opportunity for you to invest in yourself! Let us help you better your lifting at one of our Outlaw [...]The post HAPPY NEW YEAR appeared first on The Outlaw Way.
    - 51 days ago 2 Jan 17, 5:46am -
  • Cycle 10 Week 2
    My father and I hope everyone had a great day with family and friends. Enjoy your holidays and enjoy the gainz from following our program! Set your sights high for [...]The post Cycle 10 Week 2 appeared first on The Outlaw Way.
    - 58 days ago 26 Dec 16, 6:42am -
  • Oregon & Mexico Camps
    You know what would be American as F*ck🇺🇸🇺🇸?! Going diving with sharks, playing Indiana Jones at some Mayan ruins, paddle boarding with killer whales, learning to snatch 375lbs… These are [...]The post Oregon & Mexico Camps appeared fi…
    - 66 days ago 19 Dec 16, 3:06am -

Crossfit North Atlanta

  • Burn 2/21
    CrossFit North Atlanta – Burn View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 20 Air Squats 10 T2B (Scaled: Sit-ups) 20 Box Step Ups 20″ 10 Dumbbell Presses 45s/30s
    - 1 day ago 21 Feb 17, 10:00am -
  • Burn 2/20
    CrossFit North Atlanta – Burn View Public Whiteboard : Metcon (Time) 1200m run, Then 4 rounds: 12 Burpees 12 KBS 53/35 12 Situps 12 Push-ups 20 min timecap
    - 2 days ago 20 Feb 17, 10:00am -
  • 02.23.2017
    CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting Shoulder Press (6,6,4,4,2,2,1,1) Metcon Metcon (Time) For Time- 30 DB snatches, 55/35 30 DB push ups 30 box jumps, 24/20 30 deadlifts, 185/125 (RX+225/155)
    - 4 days ago 18 Feb 17, 10:00am -
  • 02.23.2017
    CrossFit North Atlanta – Build View Public Whiteboard Weightlifting Back Squat (2×5) 80 % of 5RM Shoulder Press (3×5) 90% of 5RM Accessory Strict Pull Up Back Extension (5 X 10)
    - 4 days ago 18 Feb 17, 10:00am -
  • MADE BY MIMS – The Upside Down
    CrossFit North Atlanta – CrossFit View Public Whiteboard Metcon (No Measure) 8min EMOM ************ 3 HSPU 3 Pull-ups Metcon (AMRAP – Reps) 6min EMOM ************ Partner 1: Handstand Hold Partner 2: 5 pull-ups AMRAP of Hang Power Cleans 115/85 *…
    - 4 days ago 18 Feb 17, 10:00am -
  • 02.21.2017
    CrossFit North Atlanta – Build View Public Whiteboard Weightlifting Back Squat (5×5) 90% of 5RM Bench Press (5×5) 90% of 5RM Deadlift (1×5) 90% of 5RM
    - 4 days ago 18 Feb 17, 10:00am -
  • 02.22.2017
    CrossFit North Atlanta – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 RFT- 500m row 400m run 50 DU Weightlifting Clean and Jerk (8 min EMOM. 3 c&j @ 70% of 1RM)
    - 4 days ago 18 Feb 17, 10:00am -
  • 02.21.2017
    CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting Deadlift (heavy double. NOT tNg) Metcon Metcon (Time) 10-1 WBs, 20/14 T2B power clean, 115/85
    - 4 days ago 18 Feb 17, 10:00am -
  • 02.20.2017
    CrossFit North Atlanta – CrossFit View Public Whiteboard Weightlifting A: Overhead Squat (Take 15min to work to a 2RM) Metcon B: Metcon (Time) 3RFT 12 burpees 9 pull ups 6 snatches, 95/65 3 OHS (RX+15-12-9-6 then 3 bar MU)
    - 4 days ago 18 Feb 17, 10:00am -
  • 02.17.2017
    Grind it Out Continue reading →
    - 5 days ago 17 Feb 17, 5:00am -

Fletcher Fitness

  • The Top Core Strengthening Exercises
    To constantly improve your midline strength, you’ll want to maintain proper posture throughout your day and focus on improving your form in the gym. Squeezing your butt, pulling your rib cage down, bracing your belly (like you’re about to be pu…
    - 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

  • Wednesday 170222
    Sarah WOD 15-12-9 reps for time of: Toes-to-bars Wall-ball shots 20/14lb to 10/9′ Thrusters 75/55lb This workout should be light and quick. We will practice transitions to each movement before starting the workout.The post Wednesday 170222 appeare…
    - 13 hours ago 22 Feb 17, 4:01am -
  • Tuesday 170221
    WOD Back Squat 10-10-10 Then, For time: Row 1k Run 800m 30 Dumbbell Burpees 2×35/25lb   Notes Pace part B as if you were going to do a full 15 minutes of just running or rowing at a working-but-not-redlining pace. Go out too hot on the row, and you…
    - 2 days ago 21 Feb 17, 4:01am -
  • Monday 170220
    President’ s Day Holiday Schedule Today: 7:30am, Noon, and 5pm classes Barbell Club has moved to Wednesday 6pm-8pm   Ryan WOD Split Jerk 2-2-2 Then, “Gwen” Clean & Jerk 15-12-9 for weight Touch and go at floor only. Even a re-grip off the floo…
    - 3 days ago 20 Feb 17, 4:01am -
  • Sunday 170219
    Rest day, no classes! Open Gym 10am-Noon.The post Sunday 170219 appeared first on CrossFit East Bay| Oakland, CA.
    - 4 days ago 19 Feb 17, 4:01am -
  • Saturday 170218
    Lori and Bryan WOD With a partner, AMRAP 25min: Run 400m 10 Chest-to-bar pull-ups 20 Wall-ball shots 20/14lb to 10/9′ Switch work/rest after each *movement*, e.g.: Person A Runs 400m Person B does 10 C2Bs Person A does 20 WBs Person B does 400m Per…
    - 5 days ago 18 Feb 17, 4:01am -

Words with Lisbeth

  • The Ocean of Suck
    It's a workout ... and a lesson.
    - 34 days ago 19 Jan 17, 4:19pm -
  • You Don’t Really Want to Be Famous
    If faced with a sudden choice between their fame and their work, I bet almost every famous person would shed the distraction of fame in order to save their work.
    - 49 days ago 4 Jan 17, 12:03pm -
  • It’s You
    Make yourself as strong and as kind and as educated and as loving as you possibly can because you are the one constant everywhere you go.
    - 78 days ago 6 Dec 16, 4:44pm -
  • I Will Not Be Broken
    It wasn’t that I couldn’t be broken—the world had proven me wrong on that—but rather that I could refuse to be a broken person.
    - 80 days ago 4 Dec 16, 11:51pm -
  • The Getting of Wisdom
    The getting of wisdom is often a costly and painful process, but it is a process and you'll live.
    - 87 days ago 27 Nov 16, 11:47pm -