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Squat cleans 101

Squat Cleans: How Low Can You Go?

Maxed out on your power clean? Add more weight to your cleans by learning how to squat clean properly. Read on for some helpful cues and technique drills to help you improve.
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Jump to It: Double Unders 101

While some CrossFit movements require development of strength or flexibility, double-unders require nothing more than lots of coordination and good old-fashioned practice time. Let the experts give you some hints for success.
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The Power of Power Cleans

Besides the power snatch, no other movement develops the kind of hip explosion which is so important to the development of an athlete. Read on to learn better mechanics that will help you master the power clean.
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Maintaining Perspective on CrossFit

Ultimately, CrossFitters want to be good at life, not just good at being fit. Here, several elite athletes share their wisdom on maintaining a healthy perspective on how handling physical challenges can translate to pushing toward greater life goals.
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CrossFit Mental Training

Great athletes and champions are often hailed as having outstanding mental toughness, inside or outside of the box, on or off the field of play. The good news is that you do not have to be born this way; you can develop and improve your own level of mental toughness.
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Scaling with a Purpose

Are you scaling workouts properly? How do you know when you're scaling too much or not enough? Scaling is an art, not an exact science.
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How to Treat Hand Rips

If you do rip your hands, it is possible to continue training. Learn how to treat and tape your hands so you can heal and still hit a WOD.
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Mobilize Your Mind: Athlete Self Talk

It is a known fact that we talk to ourselves all the time – sometimes inside our heads, and sometimes out loud. For those of us Crossfitters, this means we are also, inevitably, talking to ourselves in a certain way in the time leading up to a workout, during the workout itself, and afterward. What if we consciously …
Steve Kpa doing from CrossFit SV doing a dead lift

Deadlifts: The Set-Up

Benchmark WODs such as Diane, Grace, and Elizabeth all possess a deadlift movement. Herein, however, lies the problem: habituation has reinforced oversight of the crucial set-up.
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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 Tabata Times
Whether or not you've read my prior piece on the short foot position, this bears repeating: the...
CrossFit MPH shared an image on Facebook

LOOK WHO DROPPED BY THIS EVENING!

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...
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CrossFit MPH shared an image on Facebook

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

Coppermine CrossFit posted on Facebook

Mobility Class is canceled for this evening. 6pm-7pm will be open gym...do a make-up WOD, work on strength or practice a skill. Regular WODs at 5pm & 7pm!

CrossFit Balance shared an image on Facebook

"KIP OR TREAT!" Join Michael Lorenzen this Saturday at 9am for work on your kip! Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups. Perfecting your hollow body swing and doing this well is essential for efficiency. We all can use more work on better activating our hips in the swing! All levels welcome. This will be held in conjunction with the 9am class. Just a reminder we will only be holding a 9am class this Saturday due to the Scavenger Hunt. Everyone who is participating in the hunt....should aim to work with Michael beforehand if you able to "swing" it.

Diablo CrossFit shared a link on Facebook

This is a LONG read. But, if you claim intolerance to gluten, it is a MUST-READ.

Paradigm CrossFit shared an image on Facebook

We are proud to announce that we are now part of Sweat Angels, so each and every Facebook check-in at our location does something good like providing meals for kids or building schools. Get in shape, give back, be a Sweat Angel!

Jason Wilson published the post CrossFit Has the Most Passionate Haters on
  Every time I’m watching a video on YouTube I can’t help but scroll down to read...
LaLanne Fitness shared a link on Facebook

Post your list now! Who from our Community do you recognize on this list?? Which one are you?

CrossFit Milpitas shared an image on Facebook

Jigsaw throwdown going down this saturday. going to have some awesome CFM athletes out there this weekend so if you can get out there and support our CFM teams. Going to be a fun day. Who's going? What's your teams names?

CrossFit Praxis shared an image on Facebook

Don't let your eyes deceive you, there is only one Bobby Goodfellow.. Wear your #halloween costumes to #WOD on Friday! Best #costume will win a spooky surprise. #crossfit #spooky #teampraxis

CrossFit Praxis shared an image on Facebook

Congrats to Pat M. and Coach Tommy for completing the Marine Corps Marathon - Official Page on Sunday! Come check out our CrossFit Endurance program and let us help you prep for your next race! #crossfit #running #teampraxis #allthegainz #allthemiles

CrossFit Iron Mary's posted on Facebook

I would like to take a minute to brag about the 6 am class and all athletes participating in the Luring Challenge. 2 benchmark workouts in 3 days and EVERYONE hit a PR. Nice job guys and gals. 1 more to go.....

adrummonds published the post Low Carb Bacon-Egg-Cheese Protein Waffle Sandwich! on
Just when you thought it couldn't get any better we have a protein waffle bacon egg and cheese...
CrossFit San Diego posted an article
CrossFit Endurance shared a link on Facebook

Mid Week http://buff.ly/1tgGnSu

CrossFit Endurance posted an article
CrossFit Silicon Valley shared a link on Facebook

Woot Woot Wednesday! - Coach Michaela knows how to have fun. Learning a swinging L-sit rope climb does not have to be all up tight unless we are talking about your core! Hey it's Wednesday! It is time to update you on the coming events this weekend! Friday is Costumed WODs and The Alameda Trunk or Treat starting at 3PM. Saturday is the CrossFit San Jose "FrankenWOD Throwdown". Also this Saturday Nov. 1, starting from 6PM to 2AM, Accendo Real Estate will host a costume ... http://ow.ly/2PPHw0

CrossFit Silicon Valley shared a link on Facebook

http://crossfitsv.com/wod/2014/10/28/wed

liftlaugheatrepeat published the post Beef and Bacon Chunky Pumpkin Chili on Nutrition WOD
Ok guys, I am not going to waste your time with a lot of jabber on this. I just have to come out...
CrossFit Invictus shared a link on Facebook

Attention Invictus Firefighters! Register today for the 2015 Firefighter Throwdown (Jan 27th - 28th) at the San Diego Convention Center. Registration is open until November 15th so don't delay!

LaLanne Fitness posted on Facebook

10.29.14 Yurp!!! It must be done. WOD 2014 CrossFit Games - Triple 3 For time: Row, 3000 m 300 Double Unders Run, 3 mi Everyone will spend 15 minutes max at 3 separate stations. Best time for this WOD at the Games was Rob Forte in 33:03. Good luck!!!

CrossFit Future shared a link on Facebook

“ARCHIE” http://wp.me/s2RAeU-archie

CrossFit Future posted an article
CrossFit Elysium posted on Facebook

10/29/14 WOD- Don't forget about the Halloween Party on 11/1, from 8pm-2am! BYOB and food, but we'll have some beverages and finger food to share! Warmup: CF x 1, burgener for clean strength: clean and jerk, work up to 2 singles at 90% and 2 singles at 95% metcon: AMRAP 6 min- squat clean thruster, 135/95lb

Diablo CrossFit shared an image on Facebook

CrossFit REALLY is for everyone. Let us show you why http://diablocrossfit.com/about-us/programs/

CrossFit Mission Gorge shared a link on Facebook

Nice job on those Bar Muscle Ups today! Tomorrow: Strict Press for strength, and some running interrupted by a barbell complex for conditioning. Be sure to check our WOD page for upcoming events!

CrossFit Balance shared an image on Facebook

Efficiency tips for tomorrow's workout: Double-unders- Think of this as staying organized. You want to stay connected through your core as in holding enough tension for a rep with as little movement as possible. This means head straight, tight core, legs straight. Arms are by your sides- minimal rotation with elbows/shoulders- all in the wrists, which should be relaxed! Push-ups- The number one thing I see as you are all doing push-ups and getting tired, is the flaring of the elbows. We want to maintain the standard of "elbows in" and "arms internally rotated." Why? This is a more effective pushing position and if you find it more challenging and think it's easier to switch to your elbows out, it's probably because you are compensating with your shoulders and losing that shoulder retraction. Having your elbows in translates to other movements such as the bench press, handstand push-up, and any shoulder to overhead. Soooooooo...as Dan John would say, "execute the simple things extraordinarily well." When you are doing your push-ups back off as opposed to continuing with poor form and break up your sets! Be consistent and hold this as your standard. This also goes for maintaining tension in your core and from the bottom position out of your push-up! If you are seeking gains in strength, this push-up position regarding elbow positioning is very important. Be patient.

LaLanne Fitness shared an image on Facebook

LET'S GO GIANTS!!!!!

GymnasticsWOD shared an image on Facebook

THIS WEEKEND Coach Carl Paoli is coming out to Austin, TX and Goodyear, AZ! He will be teaching at @crossfitcentral on Saturday Nov.1 and Sunday Nov. 2 at #CrossFitFury. For more information and registration, visit: www.gymnasticswod.com/seminars #freestyleconnection

CrossFit Amundson posted an article
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CrossFit Balance posted on Facebook

Head's up for this weekend- We have had three weekends of Barbell Club on Sunday's.....It's been a great turnout soo far! We will not be holding it this Sunday. We will resume the following week. If the participation continues, we will make this a regular class!

CrossFit Iron Mary's shared an image on Facebook

This is the best time of the day.

Fu Barbell shared an image on Facebook

FuBarbell snapbacks. Christmas is on the horizon. You ready? Drop date: stay tuned. #FuBarbell #ReebokONE #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #instagramfitness

Fu Barbell posted an article
MobilityWOD shared an image on Facebook

Pathology to Function Part II: Moving beyond "flexibility" | Pro Episode #82 Today's MWod Pro episode is part II in our series about moving from diagnosis to function. If you recall in part 1, we noted that our athlete was missing full range of motion (including stability through rotation) overhead. Today we work backwards and examine her starting position. The MWod template is straight forward, before you go consulting an expert, make sure your athletes have full start, and finish positions. Like starting a dead lift with a rounded back is difficult to correct once under load, so too is reorganizing a compensated shoulder position. When Cawley and Evans originally proposed their 10 general characteristics of fitness, they defined flexibility as "maximizing a range of motion around a given joint". The inherent problem with this definition (they are coaches and invented the Dynamax ball btw..) is that they are not coming from a physiologic position. Rather, they are speaking from a "coaching" perspective, and one that is over ten years old at this point. If we simply value a "one or zero" mindset about positioning and function, then it is easy to see why we continually see the same problems, set backs, and injuries ad infinitum. Maximizing a range of motion around a joint is exactly what athletes do when they compensate for restricted ranges of motion. Missing overhead? No problem, internally rotate your shoulders and buy your self some slack in that capsule and supportive tissue/musculature. Oh, that position is unstable and weak, but you have maximized your range of motion around the shoulder joint. Missing a good front rack shape? No problem, slide your hands so that your shoulders are in terrible position and jack your wrists. Boom, full flexibility. (Just not full Mobility) We have to account for the physiology of the joint (stable and best fit positions) when we assess range of motion and training. I know you can do a bunch of work in a crappy position, until you can't because you are injured. Or until you loose. Or, you can make a better decision. Kstar Go here for the video: http://www.mobilitywod.com/episodes/ (Must be an m|wod pro subscriber)

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