When it comes to eating for your body, your health, and your goals, there’s a lot of talk out there about what you should and shouldn’t do. You've probably heard stuff like:   You should eat 1200 calories each day if you wa ...
Today I've got another must-read book for you.   The book is Getting Naked, by Patrick Lencioni. This absolutely brilliant book is not only a great read, but it also highlights three key fears that hold us back in our service profession and ...
Day 1 of 3: Week 2 A1:   3 x Max Handstand hold in L position at the Wall   A2:   3x 1 Minute of Hollow Rocks Alternate between A1 and A2 - no rest between efforts         B:   3 Rounds for Time ...
Day 55 of 360 Deadlift: 5 x 5 @ (up to) 85% of 2RM   Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “5 x 5″, it always ref ...
  While teaching lifting techniques, constant attention to detail is critical. This isn’t a new concept, but what separates great coaches from the indolent ones is constant innovation and a relentless passion for the basics. For these gr ...
Post workout smoothies are typically made with whey based protein powder, which is a no-go for vegans or those avoiding dairy since it is a byproduct of the cheese-making process. Recently, there have been a lot more options appearing on the market that a ...
  I hate talking about fat loss. It’s such a popular topic that there is a lot of noise out there. That being said, I also hate seeing many of the same old bad advice shared with readers like you that keep you banging your head against a wall, ...
  Yes, we've all heard it from our mothers: "Eat your greens because they're good for you." As children, there was nothing we dreaded more than the sight of leafy green veggies piled on our plates. As adults, we know they're go ...
  Adding protein to your diet is a challenge for any brooding lifter. Everyone wants more recovery, muscle, and/or performance out of their workouts. Yes, the long-time, reliable sources of chicken, fish, and beef should be staples, but what about a ...
Day 54 of 360 10 Back squat @ 75% of 2RM 10 Dumbbell box jump @ 1/4 BW + 1 minute rest 8 Back squat @ 60% of 2RM 8 Dumbbell box jump @ 1/4 BW + 1 minute rest 6 Back squat @ 50% of 2RM 6 Dumbbell box jump @ 1/4 BW – 1 minute rest ...
The shoulder joint is one of the most vulnerable joints in the human body. There is so much range of movement that it is surprising more shoulder injuries don't occur.   If your shoulders are healthy, you must be doing the right things to streng ...
Cholesterol is a fairly misunderstood substance. Most people think of it as being a bad thing, as it contributes to heart attacks, strokes, peripheral arterial disease, and other cardiovascular disorders.   Well, the truth is that there are many type ...
Laurie Nelson is 72 years old.  She is a professor in sports medicine at Pepperdine University and, a pre-health advisor.   At the 2017 US Masters (March 9, 2017) she came in 1st place in the W70 category for her weight class (63 kg). She i ...
Day 3 of 3: Week 1 A1:   Kettlebell Waiters Walk 200m (alternating arms)   A2:   Pull Up Skill Work 6-8 reps using a box and/or band if needed for negative pull up skill work 4x rest as needed between efforts   B:   5 Rou ...
Day 53 of 360 10 rounds of:   :20 sec. extended-arm mace hold 10 Mace 360/ Kettlebell halo 5 calories Airdyne   Weight for hold and 360 are the same today- self-scaled, challenging, and uninterrupted. If needed, kettlebell halo is perfor ...
The CrossFit Open started February 23 with WOD 17.1, and the final WOD, 17.5, will be announced on March 27. As every Open WOD is released, I will be providing immediate feedback and support for anyone interested in optimizing their performance in these W ...
  The following sample meal plan is based on the diet of a person rowing or training 60 minutes per day, six days per week, and performing an additional two weight-training sessions per week.   Every individual’s dietary needs are differe ...