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There’s More to Life Than CrossFit

Routine is the enemy. You hear this a lot in CrossFit. So, why are so many CrossFitters stuck in the routine of only doing CF? I get it, you love CF and it has had such an impact on your life. You have seen more gains in body composition and performance than ever before. However,...

Are You Too Sick To WOD?

Its that time of year again…you have a cough, runny nose, and your head feels like its going to explode. Yep, you’re sick! Unfortunately, even if you eat all the right things, exercise, and take your supplements, you are still susceptible to getting sick. A number of things can compromise the immune system, including …

I Want To Do a Pull-Up!

The infamous pull-up…a movement that is at the top of many to-do lists (especially for the women)! So, how do you get your chin up over the bar? There are a couple schools of thought when it comes to training the pull-up. Some say you should gain the strength to do a strict pull-up before...

Can’t You Just Tell Me What To Eat?

I get questions similar to this all the time: “Just tell me how much protein, fat and carbs to eat and when…” Simple question, right? Don’t you think that if I, or anyone else for that matter, had the magic plan that worked for everyone – you would have heard about it by now?? Believe...

Why I’m a Paleo Drop-out and Carbs Are My Best Friend!

Paleo. This is what you hear all the time in CrossFit gyms and all over the Internet. It seems to be the diet that will not only solve all your physical and mental ailments, but will increase your performance. I’m not here to totally discount the Paleo diet by any means. Maybe it works for...

Strong Is The New Skinny – And That’s a GREAT Thing!

I’m not perfect and I’m by no means skinny – nor do I ever want to be. But strong – now that’s something I can get on board with! Over the past year my legs and butt have grown to the point where I no longer fit into my pants. This would send many women...

What to Bring (and What to Leave Behind) For a Successful WOD

By: Jennifer Cohen Bring: 1. A Sense of Curiosity. And Common Sense. Whether this is your first time stepping in a box, or you’re fighting for a sub 4 minute FRAN, bring a sense of curiosity to each and every WOD. See someone doing dynamic stretching and you’ve always wanted to give it a shot? Walk...

Why Can’t We Be Friends?

Ahhh…..the never ending debate about what is the “best program.” Is it Crossfit? Bodybuilding style perhaps? How about powerlifting? Maybe Olympic lifting? What about endurance training? The list is endless and has sparked much debate, smack talking and hurt feelings throughout the years. Is a best …
The box

Health, Not Healthcare

Let’s talk about health. Not about healthcare reform. Not about a broken system. And not about who’s at fault. Obesity costs are currently estimated at over $190 billion every year in the United States, which represents over 20% of medical spending in this country. (Check this study out) I don’t care what side …

Can Fibromyalgia Patients Enjoy CrossFit?

Fibromyalgia is a condition that’s not very well understood by many physicians, although it’s beginning to finally come to the forefront of people’s understanding and acceptable. Unfortunately, for years, the symptoms of it – mainly held by women – were viewed as simply annoying nitpicking by those who were …


That word has so much meaning attached to it. The guys no one has paid any mind to, those that fly always under the radar, waiting for the right opportunity to strike. Those overlooked by the upper echelons of their respective sport maybe? A lot of people would say that all of those apply to...

Posture and Pain in Children

For the most part, parents are in tune with their children. When they fall, they pick them up, bandage a cut knee and kiss bruises better. But when their child complains that ‘my back is sore’, it is often overlooked or disregarded. In our practice, we have parents who come in with their kids and...

Baby food is where I drew the line.

  Since beginning my CrossFit journey in August 2013, my eyes have been opened to many new and strange experiences in this hitherto unknown (to me) world of fitness. For the most part, I drink the Kool-Aid and like it.  For example, my vocabulary has expanded to the point that I can speak the lingo...

Shop Like a Pauper, Eat Like a Prince

“I want to eat better, but healthy food is so much more expensive.” I cannot count the number of times I’ve heard this line, or some variation of it. Yes, healthy eating is more expensive. As a matter of fact, healthy eating will cost you a whopping $1.50 extra per day, according to an article...

Mobility Must Haves: Ankles, Hips, and T-spine

Stretching is out; mobility is in. Long gone are the days of static muscle stretching to “loosen up” before a work out, practice, or game. If your joints are stiff, there is limited potential for the muscle to stretch. Instead, focus your warm-up on joint mobility, particularly your ankles, hips, and thoracic spine …

Easy as 1,2,3: The not ao revolutionary strength program

There are a lot of great programs out there. You’ve got smlov, bulgarian, cuban, 5/3/1, and probably a million others. While all these programs are great for their specific sport, few can be integrated into multiple sports. That is the main goal of this program. It is not neccessarily set rules, but a philisophy …

Sharing Fitness in 2014

No I haven’t done my level one (yet) , but i’m passionate about all kinds of fitness especially crossfit. It got me into the summer shape I wanted and people noticed, so much so that while on holiday this December in sunny South Africa, when I should be resting from training and celebrating my university...
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CrossFit Everett shared a link on Facebook

don't save it for the WOD's - work your goats!

Orcas CrossFit shared an image on Facebook

Happy 25th bday Tessa! 7/28/14

South Sound CrossFit shared an image on Facebook

This time with pictures-:)....Proud daughters! This is Sheila's first unassisted handstand hold! Yeah-:)

Orcas CrossFit shared an image on Facebook

Love finding notes like this on the white board! Sorry I didn't get to meet you Brian, please come visit again!

Orcas CrossFit shared an image on Facebook

Love finding notes like this on the white board! Sorry I didn't get to meet you Brian, please come visit again!

Waypoint CrossFit shared a link on Facebook

Come cheer on WPCF at the Northwest Battle of the Beasts this coming Sunday.

Molly Eledge published the post Three Ingredient Avocado Breakfast Bake on Nutrition WOD
So easy and so nutritious! This breakfast only takes a few minutes to prepare and can easily...
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CrossFit Roseburg shared a link on Facebook

Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, …

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a laugh for this morning ...

CrossFit Roseburg posted an article
CrossFit Break Through posted on Facebook

Workout for Wed, July 30, 2014 A.) 15-20 Minutes Gymnastics Skill 1st Station: Rope Climbing 2nd Station: Hand Balancing 3rd Station: Muscle-up Practice B.) 3 Rounds - Max Effort 1000m Row Rest as much as needed between efforts ***During Rest, Foam Roll and work on Midline Stability***

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Wednesday's thought ...

CrossFit Everett shared a link on Facebook

Wednesday's WOD

CrossFit Everett shared a link on Facebook

beef tallow ... hmmm ...

CrossFit Everett posted on Facebook

The WOD has a way of trying to mess with your mind. That's its job. Your job is not to let it.

CrossFit Southwest Portland posted on Facebook

WarmUp Run or Row 400m 1 Len KneeHigh 1 Len ButtKick 2 Rounds :10 HSH 5 KipSwing 1) 5x3 HangPowerClean; Rest as needed 2) 10 Rounds ForTime 15 PushUp 100m ShuttleRun Cool Roll

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CrossFit Prineville posted on Facebook

ROPE CLIMBS tomorrow peeps! Bring protection! lol

CrossFit i1uvit shared an image on Facebook

New i1uvit bolder head bands are in! 5 color options, $25 each.

CrossFit Grants Pass posted an article
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Rogue Valley CrossFit posted an article
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Bridgetown CrossFit shared a link on Facebook

Front Squat + KB Swing and Prowler #legday #strengthtraining

Bridgetown CrossFit posted an article
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20140729 Just another day of lifting heavy stuff and leaving puddles of sweat on the floor... And chalk too in Richards case. Lol Strength: deadlift 5-5-3-5-3-1+ @ prescribed percentages WOD: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Deadlift 50% max +10 Barbell burpees

Eugene CrossFit posted an article
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truebarbellion published the post Freytag Fran on Tabata Times
Yesterday was Fran Day at CFWN. To the true (nutso) CrossFitter, that means all day was Fran Day -...
CrossFit Sandpoint shared a link on Facebook

Ammi is doing a talk on supplements tonight after the 5:30 class at the gym. Be there!

Central Oregon CrossFit shared an image on Facebook

Celebrity Status z21 here to interview the boys! Should be on tonight at 5 and 6!!

CrossFit X Factor posted an article
CrossFit X Factor posted an article
CrossFit X Factor posted an article
CrossFit X Factor posted an article
CrossFit Grants Pass posted on Facebook

Snatches, Rowing, and Rich Froning. Today's workout includes a Snatch complex along with some rowing intervals. As a coach and athlete I have developed an appreciation for the efficient execution of the movements included in our CrossFit programming. Efficiency is the ability to accomplish a job with a minimum expenditure of time and effort. These particular movements, snatches and rowing, are great examples of how prioritizing efficiency is rewarded over time. They are unique in that they are complicated movements. Each movement requires just the right sequencing of flexion and extension across multiple joints. With improved efficiency in the Snatch you're rewarded with being able to put more weight on the barbell. With improved efficiency in rowing you're rewarded with a faster pace displayed right in front of you on the monitor. The most accomplished practitioners of the Snatch work on it, or variant of it, nearly every training session. This means 5-6x per week for hours each day. The same can be said for rowers. Rowers are notorious for the amount of volume (90 miles per week is not unusual) included in their training. The reason I personally love these movements is that over the 7+ years of my participation in CrossFit I continue to progress in these movements. There will come a time as we age when strength, endurance, power, and speed decline along with other components of fitness, but efficiency can continue to be improved. When we're efficient and need to go fast and lift heavy we're able to do so by expending less effort. This may be the secret to "Old Man Strength". So where does Rich Froning come into the equation? He is the poster boy for efficient movement. His efficiency is noticeable to anyone who watches, and he is rewarded by what we can all easily understand; winning. It is satisfying as a coach, who spends so much time teaching, encouraging, and enforcing proper movement, to be able to point to Fittest on Earth as the best example. Efficiency is gained through many, "AH HA" moments which are great, but the majority of progress is made through deep practice and repetition. So, come get your reps.

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CrossFit Prineville posted on Facebook

Placing an SFH order as requested :) SFH has an incredible new protein called FUEL, it only comes in coconut flavor… is AWESOME! I'm placing an order today. Please comment if you want any SFH protein or Fish oil. I have to order 6 (2lb) bags at a time (any mix of flavors). Please comment ASAP on this post to let me know what you want. FUEL protein is $41 per bag (coconut), PURE protein is $35 per bag (choc, vanilla, peach mango), Fish oil is $50 per 10oz bottle (highly recommend tangerine flavor).

CrossFit Oakland posted on Facebook

Tuesday's WOD: TIER 1 A. Push Press 3RM B. 18 Minute EMOM: ODD: 8 Burpees EVEN: 10 KB Swings TIER 2 A. Jerk 2RM B. 18 Minute EMOM: ODD: 10 Overhead Walking Lunges w/ Plate @ 45#/35# EVEN: 25 Double-Unders TIER 3 A. Jerk 2RM B. 18 Minute EMOM: ODD: 7 DB Thrusters @ 50#/35# EVEN: 15 Russian KB Swings @ 53#/35#

CrossFit Train shared an image on Facebook

Amber and her love for dumbbells. This must have been at the beginning of the WOD! #shewontbesmilingforlong #fitness #thrusters #crossfit @crossfit

Brian Watts published the post Think of Fitness as Food on
Think of fitness as food. The globogym is your major fast food chain. You walk in a McDonald's...
CrossFit Roseburg shared a link on Facebook

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – [...]

Bridgetown CrossFit shared a link on Facebook

500m Row + 30 KB Swings #ForTime #CrossFitWOD

Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article
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Week 8 Tuesday - Jerk Work #olympicweightlifting #jerk

Bridgetown CrossFit posted an article
CrossFit 101 shared an image on Facebook

Kay started the fundamentals program in October 2013. Like any good boyfriend, Andrew was the one who dragged Kay out on the first day for the intro and assessment session. You all know how it works. A couple that works out together, stays together! They both were dying, but came back for more. After completing the fundamentals program, they both then did additional personal training with me to get themselves ready for the group classes. Kay and Andrew joined the group classes mid January 2014 and are doing well. Andrew, you are rocking it in the mornings and having fun in Weightlifting 101, but I am going to shine the light on Kay today. Check out her before and after pictures. Kay dropped several clothes size going from size 16 to size 10/12. Her weight went from 182lbs to 159lbs. Besides the numbers, her story is pretty kick ass. When she first started CrossFit, she didn't care for PRs and nutrition, until April 2014, when she had blood work done. It was a wake up call for her. Her triglyceride was high at 458 and cholesterol at 254, and Kay was also diagnosed as being pre-diabetic. Kay got scared because her family has a history of heart diseases and diabetes. Her father and brother both started taking heart medication at the age of 34. In addition, her father's family also has a history of early deaths; from the ages of 37 to the 60's. She did not want to end up down the same route and made changes with the help of her nutritionist and personal trainer. Kay started to monitor her food and used a food diary app which was checked weekly by her nutritionist. She learned to cut out grains and processed foods, and followed a semi paleo diet, with the exception of cutting out legumes and a little bit of dairy. Kay started losing weight in April of this year and learned that nutrition, exercising, and weight training go hand in hand. She thanks Andrew for convincing her to do CrossFit as she feels like she's gained her life back. Kay's goal is to lose more weight, lift heavier weights, and just to be stronger overall. She believes this is her year... as they say life begins at 40, she turns 40 this September. Keep up your hard work and dedication, Kay! She is a great example of changing her lifestyle and becoming healthier. We are all proud of you and support you!

CrossFit Portland shared a link on Facebook

Most Organized Who's Who with directions on where to put each photo. That's Tia Skerbeck!

CrossFit Portland posted an article
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If you're wondering how awesome today's workout is, just ask Michelle Oliphant!

CrossFit HEL shared a link on Facebook

30 Thrusters (95/65) 20 GHD Sit-ups 400m Run 20 Thrusters (115/80) 30 GHD Sit-ups 400m Run 10 Thrusters (135/95) 40 GHD Sit-ups 400m Run For Time

CrossFit Train shared a link on Facebook Benefits of Napping!

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Kristy Parrish published the post Programming Analysis: Part 1 on
Editor's Note: " Programming Analysis: Part 1" was originally published to the Beyond...

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