Crossfit Journal

• Training for Wakeboarding

  

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

  

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

  

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

  

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

  

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

• Happy to be Last and Alive

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

  

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

Crossfit Invictus

• September 26, 2021 – Invictus Athlete
  RECOVERY DAYA.Review Invictus Content from the Week – It’s “Establishing Routine September”!* Gut Health in a Nutshell* Minimum Effective Dose* The Lost Art of Isolation* Mind Muscle Class: Pancakes and Horse Stance #2Do you have a ques…
  - 3 hours ago 25 Sep 21, 9:00pm -
• September 26, 2021 – Competition
  RECOVERY DAYA.Review Invictus Content from the Week – It’s “Establishing Routine September”!* Gut Health in a Nutshell* Minimum Effective Dose* The Lost Art of Isolation* Mind Muscle Class: Pancakes and Horse Stance #2Do you have a ques…
  - 3 hours ago 25 Sep 21, 9:00pm -
• September 26, 2021 – Masters Program
  RECOVERY DAYA.Review Invictus Content from the Week – It’s “Establishing Routine September”!* Gut Health in a Nutshell* Minimum Effective Dose* The Lost Art of Isolation* Mind Muscle Class: Pancakes and Horse Stance #2Do you have a ques…
  - 3 hours ago 25 Sep 21, 9:00pm -

Mobility WOD

• Matt Vincent – Competing with Joy, Performing When it Counts, Transitioning to Entrepreneurship
  Matt Vincent Competing with Joy, Performing When it Counts, Transitioning to Entrepreneurship Matt Vincent is a traveling strength athlete, two-time Highland Games World Champion, and founder of HVIII Brand Goods. Through his travels, Matt was lucky…
  - 26 May 21, 11:06pm -
• The Four Horsemen of The Spine
  If you’ve been following The Ready State (or MobilityWOD), you’ve likely heard me talk about the Four horsemen of the spine. These are four big movers that, together, all support hip flexion or spinal extension. Now of course the body’s movemen…
  - 28 Apr 21, 7:12pm -
• Why Everybody Needs to Jump Rope
  - 1 Apr 21, 4:08pm -
• Durable. Resilient. Bombproof. Sturdy. A Conversation With Rich Froning
  Yeah. We are talking about humans here. The internet may have you believe otherwise, but your body is a miracle of a tolerant, self-healing bio-machine that is easily capable of lasting a hundred years or more.  Here at TRS, we often say that you ar…
  - 17 Mar 21, 7:57pm -
• Orthotics: Am I Giving Up a Soul For a Sole?
  For those of you that have low arches, weak feet or any other reason you’ve been told you need orthotics, it makes total sense that adding support would solve all of your problems. But does it come at a price?    As a father to a teenager and 2 p…
  - 3 Feb 21, 6:26pm -

• Genetics, Muscle Recovery Rate, And Injury Risk
  We’re all training to be the best we can be right? The strongest, fastest, healthiest, hardest to kill version of ourselves.  So we do all the things, we eat clean, we train, we hydrate, we mobilize, we monitor with all the devices, but did you kn…
  - 20 Jan 21, 10:52pm -
• How I Am Preparing For Menopause
  Women Are Not Small Men: This Is How To Optimize Your Lifestyle For Every Stage I haven’t started menopause yet, but I am definitely thinking about how to prepare my body for this phase of my life. I’m certainly no expert, but here’s what I’m…
  - 14 Jan 21, 12:30am -
• 4 Simple Ways To Accomplish Your New Year’s Fitness Goals In The COVID Era
  Something strange happened to me this year. A thought entered my brain that didn’t make sense. A thought I realized I’ve had every year for over a decade, since I first began a serious pursuit of athletics. A thought of praise, and a little annoy…
  - 6 Jan 21, 8:20pm -
• Why Everyone Should Be Eating Organ Meats
  I’ve struggled with anemia my entire life and through lots of research and self-experimentation, I now understand the great importance of consuming organ meats in managing my iron levels. Turns out nutrient deficiency affects a huge portion of our…
  - 16 Dec 20, 7:58pm -
• The TRS Holiday Gift Guide: My Top Picks
  Over the years we’ve come across tons of awesome companies for getting your fitness and health in check. Being ready is about preparing our body for every day, and I’m all for minimalist fitness. Bodyweight, walking, moving, and eating a whole fo…
  - 10 Dec 20, 2:57am -
• Fasting For Women Is Not As Effective For Weight-Loss. Here’s Why
  Here’s a little secret about me: I don’t fast. Not intentionally at least.  In 2017 I overloaded my adrenal system and came down with chronic fatigue syndrome. I tried every health trend I could think of, including fasting. Despite all the toute…
  - 3 Dec 20, 12:15am -
• Post-Surgery Rehabilitation For Athletes – How To Come Back Strong
  Sometimes, surgery is inevitable. There is no supplement, movement skill, mobilization, or strengthening strategy that can remedy good old fashioned tissue trauma. Sometimes unrelenting pain is reason enough to seek out a surgeon. Sometimes we hit co…
  - 12 Nov 20, 2:32am -
• The Most Important Things Athletes Should Add To Their Surgery Checklist
  By the time this goes live, I’ll be recovering from a total knee replacement surgery. About seven years ago, I experienced some pretty significant trauma to my right knee after a ski accident. Turns out, I put my femur through my tibia. I do rememb…
  - 5 Nov 20, 3:59am -
• Genetics, Caffeine Metabolism and Athletic Performance
  Coffee, and the caffeine that’s in it, most of us love it!  Some of us even feel like we NEED it!  And others might get the jitters, racing heart, and have trouble sleeping.  But did you know the genetics that you got from mom and dad might be a…
  - 28 Oct 20, 11:23pm -
• A Guide To Raising Testosterone Naturally
  In the past decades, testosterone levels in men have declined drastically. The reason? It seems like everything. More toxic environments, blue light exposure, cheap dopamine access through media and porn, not to mention diet and lifestyle.  Yet whil…
  - 21 Oct 20, 5:44pm -
• Cortisone Injections: The Pros and Cons
  So you’re in pain. Like, a LOT of pain and you are in search of the magic bullet to fix it. You’ve tried it “all”. ✔️ Rest. ✔️ Ice. ✔️ Meds. ✔️ Voodoo dolls. Frustrated and left without a resolution it’s been recommended by…
  - 14 Oct 20, 5:56pm -
• Electrolyte Supplements: Help or Hype?
  At the time of this writing, we’re coming out of the Summer months, most of us are still locked-down to some degree, and hopefully, a lot of us have been finding ways to get outside. Perhaps some of you have even been performing most of your workou…
  - 7 Oct 20, 10:49pm -
• Hydration for Athletes and The Rest of Us
  “Pure water is the world’s first and foremost medicine” –Slovakian Proverb As the Summer months come to a close, and I reflect back on the strange past several months, I realize that I’ve been talking about hydration with gym members and cl…
  - 30 Sep 20, 1:43am -
• Cortisol: Optimizing The Stress Hormone To Combat Burnout
  In today’s world, burnout is an all-too-familiar feeling for athletes and non-athletes alike. You might not consider yourself Type-A, but modern stressors and the complexity of leading a stable life can easily have you acting like it.  Fortunately…
  - 23 Sep 20, 5:44pm -
• Chase Salt
  Sometimes getting healthy is about doing the opposite of what we’ve always been told. USDA guidelines have promoted high-carb diets based mainly in grain, but Paleo, low-carb, and Keto are actually helping people. Saturated fat is bad for you, righ…
  - 17 Sep 20, 3:50pm -
• 3 Considerations When Selecting a Protein Supplement
  “Protein is king.” – Dr. Spencer Nadolsky It’s no secret that protein is essential for recreational and competitive athletes’ performance and recovery. It is central to building and maintaining muscle tissue, supporting skin, nails, bones,…
  - 8 Sep 20, 5:56pm -
• How To Find Tribe & Defeat Loneliness In A Post-Covid World
  COVID is a terrible pandemic, but an even more sinister disease lies beneath it. This disease plagues millions of people around the world and affects some 40% of Americans.  This disease is called loneliness.  We don’t often think of loneliness a…
  - 3 Sep 20, 4:57pm -
• S6EP10: Stan Efferding
  Stan Efferding Vertical Diet Stan Efferding is the founder of the Vertical Diet and is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. St…
  - 20 Aug 20, 5:41am -
• S6EP9: Robb Wolf
  Robb Wolf Paleo Robb Wolf is a former research biochemist and the 2X New York Times/WSJ Best Selling author of The Paleo Solution and Wired To Eat. Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked…
  - 12 Aug 20, 11:19pm -
• The Ups and Downs of Caffeine
  “Caffeine is an addiction” – They said “Caffeine is my antidote” – I corrected -Vaisali Shanmugen I don’t know about you, but one of the best parts of my day is waking up, grinding some medium roast beans, boiling some water, and fillin…
  - 12 Aug 20, 3:30pm -
• S6EP8: Jen Widerstrom
  Jen Widerstrom Carb Cycling Jen Widerstrom is a world-renowned fitness trainer, published author, and Fitness Director of SHAPE Magazine. She is well known for her work as a trainer on the American television series The Biggest Loser. Before that, sh…
  - 6 Aug 20, 1:50am -
• This Is HRV: A Deep Dive Into The Most Important Metric For Health, Fitness, And Performance
  Alright guys, grab your propeller hats because this is a deep dive article. Full warning, things are gonna get technical, but I promise you it will be worth it.  Today we’re going to talk about what may be the most important marker for health and…
  - 30 Jul 20, 3:25am -
• S6EP7: Adee + Michael Cazayoux
  Adee + Michael Cazayoux Working Against Gravity Adee Cazayoux is the Founder and CEO of Working Against Gravity (WAG), an online nutrition coaching program with a mission to transform lives. Having made a name for herself in nutrition, Cazayoux has w…
  - 29 Jul 20, 9:15pm -
• 4 Benefits of Creatine Supplementation
  As a health and performance supplement, creatine has been used by athletes and fitness enthusiasts for decades. In fact, it is one of the most heavily researched supplements on the market. A quick look at Examine.com will give you dozens of articles…
  - 23 Jul 20, 3:13am -
• S6EP6: Dr. Mike Nelson
  Dr. Mike Nelson Flex Diet Dr. Mike T. Nelson (known as Dr. Mike) joins us to talk about the Flex Diet. He is a research fanatic who specializes in metabolic flexibility and heart rate variability. He is also an online trainer, adjunct professor, facu…
  - 22 Jul 20, 10:10pm -
• Fat-Loss Over Fifty: How To Address Hidden Causes Of Stubborn Body Fat
  I began writing about health and fitness after healing from a chronic disease. One of the strange things about having chronic fatigue syndrome is that your body acts and behaves like that of someone much older.  At age 22 I got to understand what it…
  - 16 Jul 20, 5:00pm -
• S6EP5: EC Synkowski
  EC Synkowski The 800g Challenge EC Synkowski joins us to talk about the 800g Challenge, lazy macros, and the easy ways we can make a big impact on our health with a simple nutrition approach. EC is the founder OptimizeMe Nutrition, a company dedicate…
  - 16 Jul 20, 12:13am -
• How To Knock Down Chronic Neck Pain
  Over the last few months, we’ve definitely become a little more sensitive to the notion that life can suddenly take a turn for the WTF just happened … unexpected. What’s a little more predictable is that if you’ve ever suffered from neck pain…
  - 9 Jul 20, 3:24am -
• S6EP4: Darin Olien
  Darin Olien Plant-Based Lifestyle Darin Olien is a widely recognized plant-based exotic superfoods hunter, author of the book, “SuperLife: The Five Fixes That Will Keep You Healthy, Fit And Eternally Awesome,” and a TV host on the Netflix docu-se…
  - 2 Jul 20, 12:18am -
• S6EP3: Diana Rodgers
  Diana Rodgers Regenerative Farming Diana Rodgers is an advocate for regenerative farming. She is a registered dietician and “real food” nutritionist as well as a writer living on a working organic farm. She runs a clinical nutrition practice, hos…
  - 1 Jul 20, 11:18pm -
• Elimination, Caloric Restriction, Apps and Fasting: The Most Popular Diet Trends of 2020
  Recently, while doing some administrative work and organizing, I started looking through some client intake questionnaires from the past year. Nearly everybody who approaches me for nutrition coaching has tried a few different “diets”. A couple o…
  - 1 Jul 20, 9:43pm -
• Why I Prioritize Collagen
  Here at The Ready State, mobility is the name of the game. We are here to help people move better. Period. What many people don’t know is our focus on health outside of mobility also serves this purpose. When you sleep well, eat well, work well, an…
  - 25 Jun 20, 3:00am -
• S6EP2: Mark Bell
  Mark Bell Carnivore Mark Bell is the meathead millionaire, and often carnivore, who has leveraged a successful powerlifting career into a multi-million dollar business empire. He owns and operates the Super Training Gym, dubbed “The Strongest Gym I…
  - 24 Jun 20, 9:09pm -
• S6EP1: Melissa Urban
  Melissa Urban Whole30 Melissa Hartwig Urban is the co-founder and CEO of the Whole30 program, and a six-time New York Times bestselling author. She has been featured by Dr. Oz, Good Morning America, the New York Times, the Wall Street Journal, People…
  - 17 Jun 20, 5:44pm -
• S6 Trailer – Introducing Season 6
  SEASON 6 TRAILER Introducing Season 6 Season 6 of The Ready State Podcast and it is all about NUTRITION STRATEGIES. There are so many different diets out there and we wanted to get a detailed understanding of what they are, how they work, and who is…
  - 11 Jun 20, 6:39pm -
• S5EP6: Dr. Nick DiNubile
  Dr. Nick DiNubile Longevity vs. Durability Dr. Nick DiNubile is an Orthopaedic Surgeon specializing in Sports Medicine and is a Clinical Assistant Professor of the Department of Orthopaedic Surgery at the Hospital of the University of Pennsylvania. H…
  - 11 Jun 20, 6:37pm -
• S5EP5: Matt Hasselbeck
  Matt Hasselbeck Break a Sweat Every Day Matt Hasselbeck is a former pro-football player spending the bulk of his career with the Seattle Seahawks after his initial position as back-up Quarterback to Brett Favre on the Packers for 2 years. Matt led Se…
  - 11 Jun 20, 6:36pm -
• S5EP4: Erwan Le Corre
  Erwan Le Corre Movement Poverty Predicament Erwan Le Corre is the founder of “MovNat”, a coaching method, fitness program and certification system for Natural Movement, encompassing exercise, fitness, functional rehabilitation, and physical educa…
  - 11 Jun 20, 6:35pm -
• S5EP3: Petra Kolber
  Petra Kolber Emotional Health Matters Petra Kolber is an author, speaker, podcast host and most recently a DJ. She is a wellness leader who is known throughout the industry as a crusader for change and a beacon of authentic happiness. In August 2018,…
  - 11 Jun 20, 6:33pm -
• S5EP2: Mark Sisson
  Mark Sisson Food + Play for Longevity Mark Sisson is the founder of the popular health blog, Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times Bestselling author of The Keto Reset Diet. Mark is the auth…
  - 11 Jun 20, 6:32pm -
• S5EP1: Gabby Reece
  Gabby Reece 75 Inches of Badass We are so excited to kick off this season on Aging and Longevity with Gabby Reece who is a legend on and off the court. Not only is she a Pro Beach Volleyball World Champion, but she is also a New York Times best selli…
  - 11 Jun 20, 6:30pm -
• S5 Trailer – Introducing Season 5
  S5 TRAILER: INTRODUCING SEASON 5 Season 5 of The Ready State Podcast is here and it is all about AGING and LONGEVITY. Aging is a universal experience and yet we often feel powerless to its effects. We want to dig into this subject and learn about all…
  - 11 Jun 20, 6:25pm -
• S4EP11: Chris Spealler
  S4EP11: Chris Spealler All The Speals Chris Spealler competed as an individual in 7 CrossFit Games, is an Affiliate Owner, and is an all around great human and fan favorite. Chris collected top 10 finishes at the Games in 2007, 2008, and 2010, and th…
  - 11 Jun 20, 6:24pm -
• S4EP10: John Welbourn
  S4EP10: John Welbourn You Down With SPP? John Welbourn is CEO of Power Athlete and Fuse Move, as well as the creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL and was a starter for the Philadelphia Eagles from 1…
  - 11 Jun 20, 6:22pm -
• S4EP9: Dave Werner
  S4EP9: Dave Werner Movement Matters Dave Werner co-founded the first ever CrossFit affiliate. Dave is a Navy SEAL veteran, a highly experienced strength coach, founder of moveSKILL.com, and a long time leader in the fitness industry. He authored the…
  - 11 Jun 20, 6:21pm -
• S4EP8: Brian Mackenzie
  S4EP8: Brian Mackenzie Breathe Bake Tan Brian Mackenzie was involved with CrossFit from the very beginning as the SME of CrossFit Endurance. He is an expert in the development and application of custom protocols to optimize human health and performan…
  - 11 Jun 20, 6:20pm -
• S4EP7: Mike Minium
  S4EP7: Mike Minium All or Nothing Mike Minium started coaching when he was only 14, coaching adults and kids in tennis. He played competitive tennis through college, but never strayed too far from coaching, eventually focusing on general strength and…
  - 11 Jun 20, 6:19pm -
• S4EP6: Annie Sakamoto
  S4EP6: ANNIE SAKAMOTO Still Nasty Annie Sakamoto was one of the first women to take up CrossFit and she went on to become a trainer, affiliate owner, competitor, and one of the most beloved icons of the sport. She was one of the original “Nasty Gir…
  - 11 Jun 20, 6:18pm -
• S4EP5: Tom Brose
  S4EP5: Tom Brose Community Builder Tom Brose took a trip to Santa Cruz in 2005 to check out something called CrossFit. He trained alongside some of the earliest CrossFit legends, and learned directly from CrossFit founder, Greg Glassman. The intensit…
  - 11 Jun 20, 6:16pm -
• S4EP4: Hollis Molloy
  S4EP4: HOLLIS MOLLOY Never Subpar Hollis Molloy has been part of CrossFit from the beginning and is one of only a handful of Certified Level 4 CrossFit Coaches worldwide. He is the co-owner of CrossFit Santa Cruz, and believes that everyone is an ath…
  - 11 Jun 20, 6:15pm -

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

Crossfit LA

Diablo Crossfit

• Protein. Fall Classic. Keto. Fitness v. CV19. D to hold P. The Week Ahead 9.13.21
  “The past cannot be cured.”   Elizabeth I MOST OF US NEED MORE PROTEIN Most macronutrient nutrition programs (“Macros”) almost always prescribe more protein intake in order to effectively change body composition. Protein is essential to b…
  - 11 days ago 14 Sep 21, 2:51pm -
• Bested a Games Athlete. Badass members. Sep Focus. Stress, HRV, TikTok & Coda. The Week Ahead 9.06.21
  “If you want to lift yourself up, lift up someone else.” Booker T. Washington DEB KOEPKE BEAT A GAMES ATHLETE!  Last Monday night, Yvonne & I were sitting on the couch scrolling through social media and she excitedly said to me: “Deb Koepke b…
  - 19 days ago 6 Sep 21, 2:54pm -
• Whoop WTF? Farewell Coach. Summer Splash Starts Thu! Fix your tow truck. Schmigadoon. The Week Ahead 8.23.21
  I love it when CrossFit celebrities drop in at Diablo! Jamie Hagiya, CrossFit Games athlete, ex-Pro Basketballer, Affiliate Owner & IG influencer dropped in last week to workout and catch a little of the Affiliate Gathering. She is one of the absolut…
  - 31 days ago 26 Aug 21, 12:45am -
• NorCal Affiliates Unite! Keepin’ it in the family. Fall Classic is back. Evo biology. The Week Ahead 8.16.21
  “Happiness is not a goal; it is a by-product.”  Eleanor Roosevelt NORCAL AFFILIATE GATHERING  2 years ago, I was at a CrossFit Health Conference and had a conversation with CF Livermore owner Matt Souza about the value of bringing affiliate o…
  - 39 days ago 17 Aug 21, 11:17pm -
• Freedom. Rx+. 2nd Act. 99yo Weightlifting Record holder. The Week Ahead 8.09.21
  Progressive Programming CEO & Diablo Coach Jamie Lee with his portable Assistant, Coach Anderson. Every day of our lives, we are on the verge of making those slight changes that would make all the difference. Mignon McLaughlin Freedom, Fresh Air & S…
  - 47 days ago 9 Aug 21, 6:06pm -
• Games Recap. Aug Focus. Golf Part Deux. Lasso & Whoop. The Week Ahead 8.02.21
  Privileged to meet Adaptive Athlete Xabier Osa in Madison. Give him a follow and you’ll never have an excuse. @xabiaosa  “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” Paul “B…
  - 53 days ago 3 Aug 21, 10:20pm -
• Sandy & The Pig. Games Begin! RR Summer Splash. U$ed Car$. Sugar & Cancer. The Week Ahead 7.26.21
  Alessandra competes this week in her 9th CrossFit Games – and the “Pig” is back! Real knowledge is to know the extent of one’s ignorance. Confucius Go Sandy!! The CrossFit Games Begins This Week This year promises to be the best CrossFit Ga…
  - 61 days ago 26 Jul 21, 7:06pm -
• Masks? 2xWod. Golf! Biz Mixer. Cancer. Circadian Health. Pop Music. Flat Shoes. The Week Ahead 7.19.21
  
  - 68 days ago 19 Jul 21, 7:17pm -
• Lead By Example. Bonus Class. Brice & Kendra. Ravenous. O3’s. The Week Ahead 7.12.21
  “We must build dikes of courage to hold back the flood of fear.”  Martin Luther King, Jr. Lead by Example You can’t force family & friends to start working out or eating healthier. But, you can influence them by your actions. They see you: …
  - 75 days ago 12 Jul 21, 4:21pm -
• ROM Kills. Mastery. Coach Corey. Honoring Capt. Peyton. 1g Protein per lb. Save the world. The Week Ahead 7.05.21
  ROM Kills. Mastery. Coach Corey. Honoring Capt. Peyton. 1g Protein per lb. Save the world. The Week Ahead 7.05.21 Inbox ROM Kills. Mastery. Coach Corey. Honoring Capt. Peyton. 1g Protein per lb. Save the world. The Week Ahead 7.05.21 Inbox The CrossF…
  - 82 days ago 5 Jul 21, 7:05pm -

The Athletic Build

• The Ultimate Guide to an Athletic Body and Better Athletes
  Do you want a body that is lean, athletic and strong? Do you want to look like an athlete or be a better athlete? Then this article is for you. Whether you want to look [...]The post The Ultimate Guide to an Athletic Body and Better Athletes first a…
  - 21 hours ago 25 Sep 21, 3:03am -
• Med Ball Slams: How and Why You Should Be Doing Them
  Everyone needs a good workout to stay healthy and fit. And if you’re looking for a way to spice up your routine, then med ball slams might be the solution! Med ball slams are an [...]The post Med Ball Slams: How and Why You Should Be Doing Them fi…
  - 10 days ago 16 Sep 21, 2:17am -
• Athlete Nutrition: Eat Better and Perform Better
  As an athlete, it’s important to have the right fuel for your body. Eating the wrong foods can be detrimental, and may even lead to injuries or worse. In this article, we’re going to talk [...]The post Athlete Nutrition: Eat Better and Perform B…
  - 13 days ago 12 Sep 21, 4:33pm -
• The 7 Best Med Ball Exercises to Build Explosive Power
    If you are looking to add power and force to your workouts, effectively building up your athletic ability, there are two major ways to do this; performing Olympic lifts and using a medicine ball. [...]The post The 7 Best Med Ball Exercises to Bui…
  - 19 days ago 6 Sep 21, 11:17pm -
• 10 Best Mass Gainers on the Market for 2021
  Mass gainers are a key component in training for more muscle mass. You can experience favorable results sooner as long as you know how to get the most out of them. In terms of product [...]The post 10 Best Mass Gainers on the Market for 2021 first a…
  - 20 days ago 5 Sep 21, 4:15pm -
• Best Glute Ham Developer Machines for 2021
    GHDs or glute-ham developer machines may seem like a piece of niche equipment but they’re actually pretty good. Aside from the obvious use of training your hamstrings and glutes, GHDs can be your go-to [...]The post Best Glute Ham Developer Mac…
  - 30 days ago 26 Aug 21, 2:36pm -
• 7 Best Core Exercises for Sprint Speed
  I hate to say this when it comes to speed mechanics, but if you’re working on strength and plyometric exercises alone, you’re making a pretty big mistake. Spending time performing plyo and strength exercises is [...]The post 7 Best Core Exercise…
  - 34 days ago 22 Aug 21, 5:11pm -
• 11 Best Leg Press Machines for Home Gyms in 2021
    A typical home gym setup usually involves dumbbells, a bench press, a treadmill and a power rack, among others. But wait, how about gym equipment that tackles an oft-forgotten but essential aspect of training? [...]The post 11 Best Leg Press Mach…
  - 47 days ago 10 Aug 21, 3:20am -
• Increase Your Vertical Jump: 5 Keys to Jumping Higher
  If you’re an athlete, you want a higher vertical jump. It doesn’t matter if you’re playing a sport (volleyball, basketball, soccer, etc.) or simply opting to improve your physical fitness. Getting a higher vertical jump [...]The post Increase…
  - 52 days ago 4 Aug 21, 7:59pm -
• 13 Best Meal Replacement Shakes for 2021
  In this fast-paced and busy world, we may not be getting the nutrition we like. Nutrient deficiency is real and can present itself in numerous ways, including unwanted fat, stress eating and feeling constantly depleted. [...]The post 13 Best Meal Re…
  - 54 days ago 2 Aug 21, 8:38pm -

WOD Planet

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

Mentality WOD

• Protected: 3 Steps To Embracing Failure
  There is no excerpt because this is a protected post.The post Protected: 3 Steps To Embracing Failure appeared first on DRIVEN MIND.
  - 29 Jun 20, 3:28pm -
• How to Be More Patient
  Chill out instead of stressing out. Throughout your day you’ll have moments of waiting. You’re five 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.…
  - 3 Mar 20, 4:34pm -
• 14 Ways To Stay Motivated During Injury
  Aches, pain, discomfort, and soreness are all parts of being an athlete. But beyond the physical limitations, injury also takes a mental toll. If you’re in a predicament where you can’t train the way you want to, it’s easy to get down and frust…
  - 6 Dec 19, 6:07pm -
• Top 5 Ways Athletes Benefit from Meditating
  Meditation is simply taking the time to quiet the mind and to be still without distractions. You can meditate with a specific purpose, or you can just let your thoughts wander. Make reflecting and meditating a habit by scheduling time for it daily. I…
  - 25 Nov 19, 9:30pm -
• How To Analyze WOD Videos
  You can learn a lot about yourself by watching yourself perform on video. It’s best to do this with a coach or training partner who also knows you very well so that you have another set of eyes giving you feedback. When you want to get the best sco…
  - 10 Nov 19, 5:17pm -
• Be A More Focused and Present Athlete
   Be A More Focused and Present Athlete One of the best things that you can do for yourself is continue to learn about, and improve your mentality. It’s important to examine yourself and become aware of which thoughts are good for you and which one…
  - 1 Oct 19, 4:00pm -
• Overcome Your Fears
  You’re having doubts and you’re timid. You think you might fail or it could be very hard. You are afraid of the unknown or the thought of being uncomfortable. You are fearful of what others will think, or how it will turn out. You think of all th…
  - 21 Jun 19, 11:02am -
• Remove These Thoughts To Excel
  Want to improve? Want more success? Ready to see even bigger changes this year? I hope so. Me too. We all have limiting thought patterns, that can hold us back and keep us from getting to the next level. The key is identifying which ones you use, and…
  - 16 Jun 19, 11:33am -
• Improve Self-Talk For A Better Performance
  Your self-talk can make or break your mindset. It can propel you forward, and help you be more positive. Or, it can limit you, hold you back and keep you in a negative space. Many athletes create more stress in their lives than others simply because…
  - 4 Jun 19, 6:37pm -
• When To Retest Benchmark Workouts
  Are you feeling stuck in your training? Do you get down on yourself because you feel like you’re not getting better? Are you in a mental rut? To know if you’re getting better, you must test and retest areas of your fitness. It’s best to see obj…
  - 23 May 19, 6:46pm -

Crossfit Mobile

• Fitness Is... Getting Sick
  Fitness Is…Getting sick.  And recovering.A while ago I interviewed a doctor who posed me a singular question to help me understand the body and its immune system. “What happens,” he asked, “when you get a splinter in your finger a…
  - 17 Apr 20, 1:51am -
• 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 -

Central Athlete

Barbell Shrugged

• Conner Moore: The 10 Year Challenge, Finding Your Way Through Darkness, And How To Eliminate Tension In Your Relationship — The Bledsoe Show #119
  Conner Moore has spent years working with individuals and groups. The experience of reaching so many people led Conner to notice that everyone has an undeniable urge to connect to others with purpose and confidence in their contribution. Conner start…
  - 1 Feb 19, 1:00pm -
• Dr. Sean Pastuch: Building (3 Pillars) A Bigger And Better Coaching Business — Barbell Shrugged #375
  Dr. Sean Pastuch is a doctor, coach, educator, coach to athletes, and founder of Active Life Rx, which he founded with a belief that the world deserves better solutions than the current modern medical model. Active Life Rx is the only company in the…
  - 30 Jan 19, 1:00pm -
• The New Sportscenter Of Crossfit W/ Armen Hammer — Real Chalk #60
  <span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SE…
  - 29 Jan 19, 1:00pm -
• Matt Walrath: Systems For Financial Growth And Stability In The Coaching Industry — The Strong Coach #13
  Matt Walrath blazed the long and difficult trail from a short and skinny kid who rode the bench in every sport to a 2x CrossFit Games Regionals Athlete and All-American Lacrosse player with opportunities to play professionally. CrossFit, nutrition, a…
  - 28 Jan 19, 1:00pm -
• The Gift Of The Coaches Eye, Gear Vs. Raw Powerlifting, And Crossfit’s Advancement Of The Sport Of Powerlifting W/ C.J. Murphy — Barbell Shrugged #374
  C.J. Murphy is the owner of Total Performance Sports and the creator of the Total Performance Method and the Total Performance Method for Powerlifting. His gym was featured as one of America’s 20 Best Gyms – twice. Murphy is on the Advisory Board…
  - 26 Jan 19, 1:00pm -
• Jöhg Ananda: Breaking The Monopoly Of Opioids — The Bledsoe Show #118
  Jöhg Ananda has been described as a “Cultural Revolutionary” by Dr. Chris Ryan. Jöhg is a serial entrepreneur (Healthy Surprise, The Dirt Paleo Personal Care, Jambo Superfoods) and founder of Union Yoga. Jöhg has invented over 50 consumer prod…
  - 25 Jan 19, 1:00pm -
• The Power Of Your Tribe: Why Health Starts With Leadership w/Dr. Theresa Larson — Barbell Shrugged #373
  Dr. Theresa Larson has become one of the healthcare and fitness world’s most sought after experts on movement health. Dr. Larson earned her doctorate in physical therapy from the University of Saint Augustine in San Diego, CA. A former Marine Corps…
  - 23 Jan 19, 1:00pm -
• It’s All In Your Head: How To Build A Business, Reset Your Mentality, And Crush Your Limitations w/ Mike Bledsoe — Real Chalk #59
  <span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”&am…
  - 22 Jan 19, 1:00pm -
• Ajit Nawalkha: Why Coaches Don’t Have Clients and What They Can Do About It — The Strong Coach #12
  Ajit Nawalkha came from humble beginnings. Born to a middle-income family in Jaipur, Ajit grew up in an extended family of 23 other people under one roof. Space and money were scarce, and so as a little boy he dreamt of abundance. Ajit made a decisio…
  - 21 Jan 19, 1:00pm -
• Why the Worst Parts of Your Life Will Fuel Your Future Success w/ Ryan Fischer — Barbell Shrugged #372
  Ryan Fischer’s entire life has always been about fitness. At the age of 12 he was a world ranked BMX racer. In high-school he ran track at just about every distance, played lacrosse, and football at the varsity level since his freshman year. As Ry…
  - 19 Jan 19, 1:00pm -

Every Last Rep

• How Mesothelioma Patients are Being Diagnosed in 2019
  Mesothelioma is one of the world’s deadliest diseases. It’s also incredibly rare and comes with very few early warning signs, which is why most of those diagnosed tend to live only a few months afterward. However, modern medicine is changing the…
  - 7 Nov 19, 7:38pm -
• The Ultimate Guide to Pre-Workout Supplements
  Enjoy this great infographic created by Justin (not me, another one) over at Supplement Mart, which discusses the best supplements to take preworkout. Enjoy, and get on that gain train!The post The Ultimate Guide to Pre-Workout Supplements appeared…
  - 27 Jun 16, 10:43pm -
• Coffee Nutrition Facts – 7 Things You Didn’t Know
  Join Michele, a writer from Words I Seek, as she dives into the nutrition behind one of America's favorite morning beverages: Coffee. The post Coffee Nutrition Facts – 7 Things You Didn’t Know appeared first on Every Last Rep.
  - 6 Jun 16, 8:33am -
• HiiT for Beginners
  HiiT Training - or High Intensity Interval Training is a great way to stay in shape and burn fat. This infographic from Mike Nash will walk you through what you need to know to get started The post HiiT for Beginners appeared first on Every Last Rep…
  - 19 May 16, 10:45am -
• Building a High Performance Morning Routine
  Trying to get up early in the morning to get things done? That's a noble plan, but how can you make sure you're maximizing your morning potential? Guest blogger Rob Smith shares some of his secrets.The post Building a High Performance Morning Routin…
  - 18 May 16, 7:43pm -
• How to Become a Morning Workout Person
  I'm a big fan of a morning workout, probably because I coach early morning classes at the gym. But even if I didn't, I'd tell you that it left you feeling more energized and ready to face your day. Plus you feel like you've accomplished something, a…
  - 24 Nov 15, 10:29am -
• 7 Natural Ways to Prevent High Cholesterol
  Your body makes all the cholesterol that it needs. On the other hand, too much of the bad type of cholesterol is bad for you because it is linked to heart disease. It is important for people to be aware of the negative health effects of bad cholest…
  - 18 Nov 15, 10:20am -
• Do I Need to Take a Diet Supplement?
  One of the most important questions of the modern age is should you use diet supplements and if yes, when should you resort to using them. The greatest trouble with giving a straight answer to these questions lies in the fact that there are many aspe…
  - 10 Nov 15, 12:00pm -
• Where Does the Fat Go When You Lose a lot of Weight?
  There are many theories explaining where our fat goes after we lose a lot of weight, but which one is correct? Is fat being converted to energy or muscles? Does it leave our bodies in the form of sweat? Is it excreted? Is there something else what we…
  - 3 Nov 15, 12:00pm -
• What to Eat Pre-Workout
  What should you eat before your workout? Protein? Carbs? Fats? All? Some? None? Mike Nash from the UK gives us the answer in this handy infographicThe post What to Eat Pre-Workout appeared first on Every Last Rep.
  - 28 Oct 15, 1:55pm -

Crossfit Rook

• Renaissance Periodization, First Few Weeks
  Many athletes at our box have been on Renaissance Periodization (RP) and have had excellent results. I started it February 5th. I had purchased the templates late in 2017. I finished up what I was doing, The BodyBiz, in January and then wanted to do…
  - 15 Mar 18, 10:39am -
• First Thirty Days of Focused…ish…. Nutrition Plan
  It is amazing how time flies. It is hard for me to believe we are already through the first week of August. Summer is just about over. Believe me, I am not wishing it away. Autumn is my favorite time of year. Fires, Cocktails, Football,  and hooded…
  - 6 Aug 17, 8:56pm -
• 2017 Goals
  First week of 2017 is done. Ate well with the exception of Friday night. No cocktailing either. Don’t worry, nobody kidnapped Rob, everything is fine. Goals for 2017: I set goals each year for personal, professional, physical, and financial. Below…
  - 9 Jan 17, 9:44am -
• Goodbye 2016….
  I find it hard to believe that 2016 is already coming to a close. However it really does not matter….because like it or not today is the last day of 2016. This year really flew by. Come February we will have lived in Annapolis for two years, which…
  - 31 Dec 16, 12:41pm -
• Getting Ready for the Open!!! Stupid Cardio…..
  One of the great things about 12 Labours is the planning that goes into the programming. It is split up quarterly and unfortunately we are now coming into the quarter where we get ready for the Open. Not my favorite quarter. Monday—— “Open is 9…
  - 4 Dec 16, 3:02pm -
• Week Ending 11.26.16
  Sunday was a rest day. Did a ROMWOD and that was about it. Ate well. Too cold to run outside…yeah, we will stick with that. Monday: I was still pretty beat up from the pain cave on Friday, and the WOD’s on Friday and Saturday, so I opted for 1RM…
  - 28 Nov 16, 9:46am -
• Worst Time of Year…..
  Winter and 600AM’s… Yes, 6:00am class goers are usually a breed totally apart from the normal population. Up early, all cheery and whatnot. However, we are a little less cheery this time of year. It is really dark out, thanks to Daylight Savings,…
  - 27 Nov 16, 2:06pm -
• Week Ending 11.19.16—-First Good Clean Week in a Looooong Time
    It has been quite a while since I posted an entry, a little over a year actually. It was a good week. Ate clean, no cocktails. Set a PR. Good times all around. Monday: Part 1 ———— 8 Sets Every 2 Minutes – 3 Reps Back Squat ***add weight…
  - 19 Nov 16, 4:11pm -
• Well those were fun!
  I had commented last week about how August had not been as warm as we are used too. The weather gods heard my snide remark and provided a retort. Their retort was a giant middle finger of humidity. Walking out the front door at 5:15am into an atmosph…
  - 22 Aug 15, 4:56pm -
• The Open is Closed.
   15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a…
  - 29 Mar 15, 12:29pm -

Crossfit Love

• Health Benefits Of Working Out Naked!
  Cross Fit Love Health Benefits Of Working Out Naked!Is not it unusual to work out while wearing nothing but your underwear? Alternatively, maybe not! Consider what it would be like if you could go to the gym in your underwear. Would you feel more at…
  - 2 days ago 24 Sep 21, 10:14am -
• Does Exercise Help Protect Against Severe COVID-19?
  Cross Fit Love Does Exercise Help Protect Against Severe COVID-19?One more reason to get your muscles moving? According to studies, people who exercise are much less likely to have a serious COVID-19 illness. “Workouts also have many health advant…
  - 4 days ago 22 Sep 21, 9:41am -
• Are You Spending Quarantine Focusing On Fitness Goals Or Social Media?
  Cross Fit Love Are You Spending Quarantine Focusing On Fitness Goals Or Social Media?During this pandemic, both fitness goals and social media play significant roles.COVID-19 has forced the closure of gyms, stadiums, pools, dancing and fitness studi…
  - 4 days ago 22 Sep 21, 8:56am -
• Shifting Focus on Substitute Of Gym Workout And Equipment During Covid Situation
  Cross Fit Love Shifting Focus on Substitute Of Gym Workout And Equipment During Covid SituationThe COVID-19 epidemic has significantly disrupted our lives. Many providers’ wellness has suffered since the routines, so many of us build our lives hav…
  - 4 days ago 22 Sep 21, 7:25am -
• Is Protein Good For Muscle Gain? – Benefits Of Protein To Build Strength!
  Cross Fit Love Is Protein Good For Muscle Gain? – Benefits Of Protein To Build Strength!Is Protein Good For Muscle Gain?- Have you ever gone through this question through your mind? Gaining muscles remains one of the most favorite things for the y…
  - 4 days ago 22 Sep 21, 12:46am -
• Causes, Symptoms, And Treatment Of Dislocated Shoulder
  Cross Fit Love Causes, Symptoms, And Treatment Of Dislocated ShoulderShoulder dislocation can happen either due to a fall or a blow to your shoulder. As the most mobile joint in the body, it is prone to dislocation. Its arrangement, the ball-in-sock…
  - 10 days ago 16 Sep 21, 11:49am -
• Best Cable Machines For Home Gym For Resistance Training!
  Cross Fit Love Best Cable Machines For Home Gym For Resistance Training!Many people’s busy schedules motivate them to find ways to exercise at their home gym, in their spare time, and in a relaxing environment; this has necessitated the introducti…
  - 10 days ago 16 Sep 21, 10:35am -
• What Are The Best Fitness Tracker In 2021?
  Cross Fit Love What Are The Best Fitness Tracker In 2021?In today’s exercise environment, fitness trackers have become a necessity. A fitness tracker is a compact, high-tech device worn on the wrist that monitors your activities. It collects data…
  - 10 days ago 16 Sep 21, 9:51am -
• Symptoms And Causes Of Osteoarthritis
  Cross Fit Love Symptoms And Causes Of OsteoarthritisOsteoarthritis is one of the most common long-lasting joint issues that affect millions of people. Should I See A Health Care Provider? Every year more than 10 million people are affected by this c…
  - 10 days ago 15 Sep 21, 12:20pm -
• Make Your Daily Workouts More Interesting!
  Cross Fit Love Make Your Daily Workouts More Interesting!Many people have trouble starting and being consistent in following through with their exercise plan. You are struggling with it though you have the best intentions about it. Many reasons may…
  - 12 days ago 14 Sep 21, 11:56am -

The Outlaw Way

• Program Overview 210411
  We are halfway through our 16-week programming cycle with Block 3 beginning Monday! John is here with the details on new additions and what to look for in the coming weeks.The post Program Overview 210411 appeared first on The Outlaw Way.
  - 11 Apr 21, 1:41pm -
• 21.3 & 21.4 Strategy
  The final week of the CrossFit Games Open has arrived and John and Rudy have your strategy for both 21.3 and 4! Let’s finish the Open strong and keep the momentum going for the rest of the year!The post 21.3 & 21.4 Strategy appeared first on The…
  - 26 Mar 21, 2:54am -
• 21.2 Strategy & Tips
  Week two of the CrossFit Games Open has arrived and John and Rudy are back with strategy and tips for all you Outlaws out there! Keep dialing in those healthy habits for the Open and for the rest of the … Continue reading →The post 21.2 Strategy…
  - 19 Mar 21, 3:31am -
• 21.1 Commentary and Strategy
  The Open is here and the Outlaws are back! John and Rudy are here with your strategy for 21.1 #owlseverywhereThe post 21.1 Commentary and Strategy appeared first on The Outlaw Way.
  - 15 Mar 21, 9:07pm -
• Current Cycle Overview
  John and Neptune are here with the breakdown on the current weightlifting cycle. Head to our Gym Program page to get started! Get all the latest on programming, podcast episodes, product launches and more.The post Current Cycle Overview appeared fir…
  - 21 Feb 21, 4:43pm -
• Decision Making and the George Floyd Tragedy
  John is back with Tom Reid, business consultant and author of T.A.S.K.: Performance Based Communication. The two sit down to discuss decision-making and their take on the George Floyd tragedy. 0:00:31 30k decisions per day 0:02:45 Do you set an … C…
  - 3 Jun 20, 11:22pm -
• Talking Business with Tom Reid
  On today’s episode of The Outlaw Way Podcast, John sits down with his good friend and business consultant, Tom Reid. Tom is a father, an entrepreneur, and communication extraordinaire. His first book, T.A.S.K.: Performance Based Communication is av…
  - 3 Jun 20, 11:18pm -
• 7 Rules for Keeping the Coronavirus Out of Your Gym
  Welcome to Season 2 of The Outlaw Way Podcast! In this episode, John and Rudy sit down to discuss Coronavirus safety and incorporating Wendler’s 5/3/1 into the latest cycle of the Gym Program. DISCLAIMER: Neither John or Rudy are medical … Contin…
  - 15 Mar 20, 7:15pm -
• The Benefits and Drawbacks of Strength Part 2
  Back at The Outlaw Way Stronghold, John Dill and Rudy Nielsen sit down to discuss the benefits and drawbacks of strength… are there any drawbacks? Stay tuned to find out! Listen to the full episode on your favorite podcast app … Continue reading…
  - 3 Feb 20, 2:22pm -
• The Benefits and Drawbacks of Strength – Part 1
  Is The Outlaw Way’s CrossFit programming strength-biased? What are the drawbacks of strength? Are there any drawbacks? Stay tuned to find out! 0:00:02 John and Rudy play with arrows 0:00:31 The benefits and drawbacks of strength 0:01:00 Strength vs…
  - 27 Jan 20, 6:12pm -

Crossfit North Atlanta

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

Fletcher Fitness

• The Fastest Route To Improvement
  First off, I don’t think that there is such a thing as a “hard” life or an “easy” life. I think we’ll all have our own personal challenges, and we can choose how we perceive life at difficult moments, it’s not all hard or all easy. Ever…
  - 20 Nov 17, 2:12pm -
• How To Sleep Better Tonight
  Quality sleep is imperative if you want to improve your mindset, performance and overall health. You can’t be the best version of you if you’re tired, sluggish, dependent on caffeine or other stimulants, unfocused, lethargic, anxious, or stressed…
  - 14 Nov 17, 5:25pm -
• Madison, 2017
    A quick wrap up post from my first trip to Madison, for the 2017 CF Games. This post has NOTHING to do with the CrossFit Games events or athletes, and is just some tips and highlights from the city which will hold the Games for at least the next 2…
  - 16 Aug 17, 2:46pm -
• Is It Time To Get A Coach?
  When you have a fitness or performance goal, it’s best to have clear intentions and quality support. But, how do you know if it’s time to get a coach, or try a new program? Here are some basic guidelines and suggestions You may want to hire a f…
  - 4 Apr 17, 11:19pm -
• Best Practices When You’re Waiting
      Throughout your day you’ll have moments of waiting. You’re 5 minutes early for a meeting. You’re in line at the post office or grocery store. You’re waiting for your significant other at the restaurant. Traffic. Customer service calls.…
  - 6 Mar 17, 9:24pm -
• What Type of Mentality Helps You Perform?
  Occasionally I feature posts from other individuals who have helpful input about the mental side of fitness, training or life. I learn a lot from the athletes who I work with, and I love to share their stories and tips. Enjoy this post by April…
  - 24 Jan 17, 2:44pm -
• Seeing Something Good, Even When It’s Bad
  Gratitude and positivity. You hear about them all the time. See, it’s easy to be thankful when things are goin great. You feel happy and you see the good all around you. Most people can be thankful when the day is going how they want it to, or the…
  - 3 Jan 17, 9:17pm -
• The Difference Between Bitching & Sharing Your Struggles
  1. READ “Bitching or Sharing” It’s imperative that you learn how to communicate whatever it is that you’re feeling angry, sad, frustrated or anxious about. If you’re not exactly sure what’s bothering you, you can talk it out and brainstor…
  - 16 Dec 16, 10:11pm -
• When To Retest Benchmarks or WODs
  Benchmark workouts are a staple in CrossFit training and in most other strength and conditioning programs. If you’re taking your workouts seriously, it’s best that keep your scores, times and lifts in a journal or an online tracking system. One o…
  - 28 Nov 16, 7:16pm -
• When To Stop Asking Why
  “Know your WHY.” You hear myself and other leaders say it all of the time. I encourage you to know your purpose behind doing whatever it is you’re currently doing. Before any event, important day or training session, I suggest you run through…
  - 7 Nov 16, 10:17pm -

Crossfit East Bay

Words with Lisbeth

• Where You Can Find Me Now
  Hi! If you’re looking for the latest work, head over to the Strong Starts in the Mind newsletter on Substack. This site will still be updated but not as quickly ... Read MoreThe post Where You Can Find Me Now appeared first on Words With Lisbeth.
  - 8 days ago 17 Sep 21, 11:45pm -
• I Lost Close to 40 lbs During the Pandemic
  “I lost over 35 pounds this year.” That’s a conversation starter – and it’s the holy grail of conversations if you’re a woman over the age of 40. (And I’m ... Read MoreThe post I Lost Close to 40 lbs During the Pandemic appeared first…
  - 14 Jun 21, 12:50am -
• Deadlift Sleep: The BEST
  I never sleep better than the night after I deadlift. Boom. Out like I’m on drugs. I am on drugs. Iron drugs. Weight pried from the ground with strength and ... Read MoreThe post Deadlift Sleep: The BEST appeared first on Words With Lisbeth.
  - 9 May 21, 10:43pm -
• Don’t Let the World Do That
  Don’t let the world convince you to be scared of your own power. I know it’s hard. You may be scared of your own power (“Who am I to do ... Read MoreThe post Don’t Let the World Do That appeared first on Words With Lisbeth.
  - 3 May 21, 12:55am -
• Hell Is Asking “Why?”
  Shit happens. That’s a punk-ass statement and true at the same time. Life happens. You can’t control any of it and it’s maddening and you spend most of your days ... Read MoreThe post Hell Is Asking “Why?” appeared first on Words With Lis…
  - 19 Apr 21, 12:28am -
• What’s the Problem?
  I often ask myself this question: What is the problem today? Today. Not tomorrow. Not yesterday. Today. Define the problem. Assess the situation. Decide to act or not act. Life ... Read MoreThe post What’s the Problem? appeared first on Words Wit…
  - 4 Apr 21, 11:47pm -
• Will You Go Back to the Gym Now?
  Are you going back? Not to the office or a bad marriage. You can make those decisions on your own. What I want to know is this: are you going ... Read MoreThe post Will You Go Back to the Gym Now? appeared first on Words With Lisbeth.
  - 30 Mar 21, 4:25am -
• The Truth About Compassion
  People are hurting. Every time I open Facebook (which isn’t all that often these days) I see more entries in the “Hey, I’m hurting, too!” ledger. Now I’m not making ... Read MoreThe post The Truth About Compassion appeared first on Words…
  - 21 Mar 21, 11:55pm -
• “I Was Bad Today”: Debunking the False Morality of Food
  Food has no morality. No soul. No divine status. And it can’t convey any morality. There are no holy avocados or unholy fries. Just a plethora of phrases surrounding food ... Read MoreThe post “I Was Bad Today”: Debunking the False Morality o…
  - 15 Mar 21, 1:07am -
• Fight the Algorithms
  Fight the algorithms. You are more than a collection of your likes. You are more than what you could buy with money. How ridiculous that concept is anyhow. How insulting. ... Read MoreThe post Fight the Algorithms appeared first on Words With Lisbe…
  - 6 Mar 21, 11:37pm -