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Mirror, mirror, not on the wall

A friend, with a wonderful blog of her own (you should go read it) first pointed out to me that there were no mirrors at CrossFit and I confess I was shocked that I hadn’t noticed it. My excuse: I guess I’m past that. Also, I’m usually working too hard at CrossFit to notice things...

Getting Back on Track With CrossFit Resolutions That Tanked

By the time January is over, many people – some sources say up to 64% – have abandoned their fitness resolutions for the year. Unfortunately, rather than looking for a way to recharge themselves, they simply decide to shelve them for another 11 months. If that’s a description of what you’re going through …

What to Look for in a Protein Supplement

Protein supplements are an important part of any body-building workout. While this supplement has many benefits, those in the fitness community know that building muscle mass would simply be too difficult without the help of these supplements. Now, there are so many products on the market today, how can you find the bet …

When to level up at CrossFit

Something very odd happened the other day at CrossFit. I had the fastest time for our work out of the day (WOD): 60 kettlebell snatch, 30 each side 25 squats 20 jump squats 15 pushups 10 sit ups 5 pull ups I did it in 6:20. But I didn’t do it Rx. Rx is CrossFit...

Congruent Movement

The Lumbo-Pelvic-Hip Complex The core is comprised of two stabilization systems, the local and global core systems. The core is made up of muscles and connective tissues of the lumbar spine, pelvic girdle, and hip joint, which constitutes the Lumbo-Pelvic-Hip Complex.  The core is where the body’s center of gravity is …

Improve Mobility by Prioritizing Motor Control

Dr. Seth R. Oberst, DPT, CSCS Often, the outcome of watching athletes move poorly is to deduce tightness or mobility deficits as the sole culprit. The tendency is often to look right at the joint or muscles that appear tight. Can’t bend over? Must be the hamstrings. Can’t follow through with the golf club or...

My first date with “Karen”

“Karen” is a deceptively simple CrossFit workout. 150 wall balls. That’s it. The rx, or recommended, weight for women is 14 lbs. I modified that to 10 and still found it hard when I did it yesterday. What’s a “wall ball”? Here’s a good explanation from Muscle and Fitness: Done …

Back to the Box After a Crossfit Break

If the winter weather has kept you cooped up and less likely to head to the gym, trust us, you are not alone. But spring is right around the corner, and with it comes the promise of renewal and temperatures that actually make you want to leave the house – so doesn’t picking CrossFit back...

Concussion and the Crossfitter

A few weeks ago I took part in a competition where one of my fellow box mates suffered a concussion after she fell off the pull up bar while doing toes to bar. When athletes think of sports concussion, it is usually in reference to hockey, football, or soccer. My friend’s injury proved that we...

Is Strong is the New Skinny really progress?

We’ve all heard the slogan declaring “Strong is the new skinny” or some other variation on the same theme. I’d like us all to be honest with ourselves about this. It is not a new, empowering movement where women are seen for what they can do as opposed to how they look. Molds aren’t being...

When to Gift Your Child a New Pair of Shoes

As a parent, you may often think whether your child needs a new pair of shoes or not. This is one of the most frequently asked questions among the parents as no one wants to compromise at all when it comes to their child. Before finding an answer to this question, it is very important...

Body Weight Only Matters If You’re Lifting It

I remember being about 10 years old, preparing for a dance recital. My jazz costume was made of some fancy crushed red velvet with sequins around the leg cuff of shorts that were a little longer than “booty shorts”. That was the first time I remember saying out loud that my thighs were too big....
articulouf

My life before crossfit or how to be the best you can be.

My name is Diego Morales, I am 22 years old and live in Cuernavaca, which is a small city in Morelos, Mexico. One of the first things you need to know about my country is that people here are all about soccer; other sports go by unnoticed and overlooked. Growing up I was no different,...
My son and I

On getting Rhabdo

Having rhabdomyolysis sucks. But, let us first discuss Olympic lifting for a moment. Just a couple of short months after starting CrossFit, I attempted a one rep max clean. I warmed up at 135 pounds. After a few reps I started slapping on five pound steel plates until I really felt the load, then threw...

Bruce Lee: Martial Artist, Virtuoso, CrossFitter?

by Jan Dayleg, Head Coach/Owner, CrossFit 5 Triple 9 One subject that the trainers at the CrossFit Level 1 Instructor’s Course talk about with some regularity is the never-ending “pursuit of virtuosity” in our movement. Virtuosity is a term well-known in the realm of gymnastics, and is defined as …

Tips & Tricks for Inspirational Graphic Design Blog Management

Whether you are working in any corporate office, small studio or as a freelancer designer, the changes are really needed to do in their work style. There are lots of things, which are necessary to implement & to increase the productivity of business. As a blog owner, multiple tasks like content to manage, research to...

Gearing Up: How to Have a Well-Equipped Triathalon

When you participate in a triathlon, it’s serious business. You’re not just doing one sport or activity. You’re doing three – biking, running, and swimming. You need to have excellent conditioning, excellent hydration, and the right gear. Being properly prepared could cut your speed and improve your …

WHO ARE YOU?

You are not average. You know and I know. Because you are a Crossfitter and we don’t like to be average. We want to be as faster, as stronger and better as we can achieve. So we train, and we train seriously. Or at least we think we do…but tell me, when was the last...
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CrossFit Harrisburg posted on Facebook

Sat partner wod Metcon (AMRAP - Reps) 2 rounds Switch when the "required" reps are completed. Score the reps for wallballs, box jumps and toes to bar only. Station 1: AMRAP 4 Minutes 20 KB Swings 70/53 Russian while partner does Wall Balls 20/14 10"/9" 1 min rest Station 2: AMRAP 4 Minutes 10 Clean and Jerks 135/95 While partner does box jumps 1 min rest Station 3: AMRAP 4 Minutes 20 hang power snatch 95/75 While partner does toes to bar 1 min res

CrossFit Harrisburg shared an image on Facebook

The hippie, Gold, wolverine and loser made it to the costume wod.

CrossFit Durham posted on Facebook

Don't forget to download the new totalWOD app to your smartphone! This app is fully integrated with your Mind Body account. You will be able to register for class (replaces Mind Body Connect app), review the workout, check out the daily leaderboard, and log your results all from the same app! App is available for both Iphone and Android. Download "totalWOD athlete" and use your Mind Body login info. We will begin posting our WODs to this app effective tomorrow. (Barbell Club transfer will occur in a few days)

CrossFit LKN shared an image on Facebook

Ray Sánchez published the post Responsible coaching... on Tabata Times
How many times have you seen any coach texting while the class is running or just chatting and...
CrossFit 919 posted on Facebook

This Tuesday, November 4th, is bring a friend day. You can bring a friend to any of the regularly scheduled WODs. The WOD will be community-friendly and scalable. So tell your friends and neighbors now so they can make plans. Even with a busy schedule, surely they can come to one of the classes on Tuesday!!

CrossFit Durham shared an image on Facebook

CrossFit Durham shared an image on Facebook

8:30 Zombie crew

CrossFit Harrisburg posted on Facebook

Supplements are in Dan's office.

CrossFit Harrisburg shared an image on Facebook

We will be placing an order in about 2 weeks for more hoodies for those that are interested. They will be black and pre-order only. 45.00. I will have a sign up sheet at the box.

CrossFit Durham posted on Facebook

"Sir William Osler, the founder of modern medicine, once remarked that "The greater the ignorance, the greater the dogmatism." It's kinda ironic, then, that the field of medicine is so ignorant—and so dogmatic—when it comes to exercise and nutrition. It's not hard to see where it comes from. Pride. Hubris even." http://www.t-nation.com/free_online_article/sex_news_sports_funny_grok/what_your_doc_doesnt_know_about_weightlifting

21 CrossFit posted on Facebook

Out of the hopper this morning... 7 rounds for time: 7 Burpee box jumps 14 dumbbell floor presses 21 Double-unders 14 dumbbell snatches, alternating 7 ring rows

CrossFit LKN shared a link on Facebook

Birkdale workout postponed. If you planned to come out to Birkdale, come to the gym at 10am and try a workout instead!

CrossFit 77 shared an image on Facebook

Happy Halloween from the Hen House!!!!

CrossFit 919 posted on Facebook

919ers: Make your weekend plans now. Come out and WOD on Saturday. Remember our free community class is at 10AM every Saturday, so bring a friend or neighbor. Don't forget Jodi's Halloween party Saturday night for 919 members - and yes, you should dress up. And there's a mobility session at 12:30 on Sunday with Coach Barbara.

CrossFit 910 shared an image on Facebook

Happy Halloween!

CrossFit LKN shared an image on Facebook

Happy Halloween from CrossFit LKN! Who else is showing up to WOD in full Halloween gear today?!

CrossFit Indian Trail posted on Facebook

Reminder: The 6pm and 7pm classes have been cancelled for this evening. Thanks! (lkm)

CrossFit 77 posted on Facebook

All sugar detox baselines and measurements must be completed by tomorrow! Excited to tally up the scores and see what team brings home the prize!

Bobby Menbari published the post Photo Shoot Friday: 10 Not So Typical Images from the LaLanne Summer Throwdown 2014 on
Although some time has passed since the annual LaLanne Fitness Summer Throwdown 2014, the images I...
CrossFit 77 posted an article
ESC CrossFit Southend shared a link on Facebook

10/31/14 – Angie http://wp.me/p2DLR3-YL

CrossFit 77 posted an article
hashtagmiguel published the post Rx; the obsession behind the prescription. on
photo by: Patricia Goya Photography   You've probably read a handful of articles about...
truebarbellion published the post Issues With My CrossFit Box on
Arrived at box for 5:30pm class. Noticed it was a bit cold. Wished I'd brought a...
CrossFit RTP posted an article
South Charlotte CrossFit posted an article
CrossFit Dilworth shared a link on Facebook

http://crossfit-dilworth.com/friday-wod-10-31-14/

CrossFit Durham shared a link on Facebook

CrossFit Dilworth posted an article
South Charlotte CrossFit posted on Facebook

No competition double tomorrow, open gym and clean ladder practice in the PM.

CrossFit Gastonia shared a link on Facebook

Friday's WOD http://www.crossfitgastonia.com/w-o-d

Ultimate CrossFit posted an article
CrossFit Eternal posted an article
Ultimate CrossFit posted an article
CrossFit 704 shared an image on Facebook

Don't forget your costumes for class tomorrow, it wouldn't be CrossFit without a Halloween WOD! #crossfit #ImRonBurgundy?

CrossFit Local shared a link on Facebook

Two of our 'locally grown athletes' are locally famous!!! http://www.chapelhillmagazine.com/weddings/pilewski-%26-sayre/

CrossFit Eternal shared an image on Facebook

Great start to #rowvember

Jason Wilson published the post New Virus on
There is a virus going around that has ruined more lives than ebola and cancer combined. This thing...
CrossFit Local shared an image on Facebook

Getting ready for HalloWOD tomorrow! what to be? what to be? Don't forget we're WODding in costume tomorrow!!!

South Baltimore CrossFit shared an image on Facebook

5:30am class getting after this weeks league workout!

CrossFit BWI shared a link on Facebook

Knowledge Bomb Alert! 30 mins. of physical activity per day is shown to help combat the damage of sitting. As you're working today, remember to take quick walk/movement breaks- and check out this article.

CrossFit Eternal shared a link on Facebook

This is a MUST read for everyone. Especially if you're avoiding lifting anything more than 3lbs because your doctor told you. Unfortunately, due to many medical doctors, chiropractors, and physical therapists strength and conditioning knowledge, and liability concerns; many times you will be told because of some kind of pain that you should stop lifting weights, or exercise altogether.

CrossFit BWI shared an image on Facebook

This may or may not be a perfect prelude to the Halloween workout tomorrow. Post workout selfies are sweeping 12 Labours CrossFit and it's awesome!

CrossFit Harbor East posted on Facebook

Thursday, October 30, 2014 CrossFit Make Up a Missed WOD OR Part 1 - WOD: 15min EMOM Min 1 - 20 Wallballs (20/14) Min 2 - 15 Box Jumps (24/20) Min 3 - 12 KB Snatches (24/16) *score = total minutes completed scaled - 14/10, step ups, 16/12 competitor - 12'/10', 30/24, 32/24 Part 2 - Strength/ Skill: Squat Clean Ladder (135/95) EMOM increase 10# (total) until failure *score = max weight scaled - 95/65 competitor - 185/135 Competitor Part A - Squat. 50-55-60%. All by 3. 3 sets Part B1 - Pendlay row 4x3 Part B2 - L sit for 20sec x4 Part C - 10 rounds Row 300m 8 HSPUs

Seth Oberst DPT CSCS published the post Ask the Doc: Going Barefoot for Strength Training on
Whether or not you've read my prior piece on the short foot position, this bears repeating: the...
CrossFit Silver Spring posted an article
CrossFit Revamped posted on Facebook

Exiting stuff at the box today! Not only were there TONS of PR's, there were tons without sacrificing technique. It feels good to see all the hard work paying off. If you didn't PR, don't beat yourself up about it. It could just be a bad day or maybe it's something that we need to fix or work on. If you feel bummed, just come chat with me, I haven't PR'd anything in like a year : ) *Reminder that the hoodie sign in sheet will be at the gym tomorrow. Tomorrow's WOD Gymnastics Day Warm-up: - Work on Kipping - MU drills on low rings and high rings - Banded MU practice for scaled (ring and Bar) - HSPU practice WOD For time: 2 Legless Rope Climbs 10 Bar MU's 20 Strict HSPU's 30 Unbroken KB Swings (70/53) C-RX (53/35) S 20 Strict HSPU 10 Ring MU 2 Legless Rope Climbs

CrossFit WhiteMarsh shared a link on Facebook

Thursday WOD

CrossFit MPH shared an image on Facebook

LOOK WHO DROPPED BY THIS EVENING!

CrossFit WhiteMarsh posted an article
CrossFit MPH shared a link on Facebook

Host the perfect #paleo-friendly Halloween party with these delicious recipes! http://ow.ly/DlQze

Arenal Fitness shared a link on Facebook

Arenal Fitness posted an article
Arenal Fitness shared a link on Facebook

Arenal Fitness posted an article
Arenal Fitness posted an article
luckytamm published the post 3 Things CrossFit Teaches You on
As a CrossFitter, over time it can be easy to overlook the nuances of what makes the CrossFit...
CrossFit MPH shared an image on Facebook

CrossFit MPH shared an image on Facebook

Ralph A. and the ladies of the 12p today!

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