Power clean:   3 x 3 @ 75-80% of 2RM 1 minute rest between sets 2 x 5 @ 65% :45 sec. rest between sets 1 x 10 @ 50%   When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: ...
  Red meat is one of the most misunderstood and villainized of the foods we eat. For decades, it was perceived as one of the primary contributors to heart disease and stroke. Only recently has science proven that red meat doesn't increase your r ...
  When it comes to dieting and healthy eating, nothing will set back your efforts as quickly as hunger and food cravings.   It's nearly impossible to think straight when you're hungry, and cravings can cause you to make food choices you ...
  There are two common problems when it comes to recovery and regeneration in training. The first is that it’s often overlooked in the overall training process, and the second is that the majority will try the sexy quick fixes over thinking ab ...
  Gluten is the latest food to be demonized by both popular culture and the media. Millions of people have developed gluten allergies and intolerances in the last decade—both the autoimmune disorder that is celiac disease and non-celiac gluten ...
  The CrossFit Open started February 23 with WOD 17.1 and will continue through to 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 WODs. & ...
If you’re stuck with aches and pains, or if you’re constantly tense, then someone has probably told you along the way that your poor posture is to blame. Unfortunately, that someone was lying. Your posture isn’t the issue here. Your poor ...
  As we age, the body starts to break down more quickly and takes longer to recover from exercise. This training plan is designed for the older adult rower. The reduced volume of work allows you recover fully from the workout by the following day. & ...
36 Kettlebell “Short swing“ @ 1 interval down from 5RM   Position considered, attempt to break set a maximum of two times. ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much ...
(Source: Bev Childress)   It’s a funny time of year, if you’re a CrossFitter. All day Thursday (or Friday, depending on where you live) is filled with trepidation and a bit of a cold sweat, wondering what will be in store for us in the n ...
Positional and mechanical improvement:   Barbell lifts   Beginner/ Intermediate: Deadlift, Pendlay row, press, push press Advanced: Sumo deadlift, push jerk   At skill work weights and with the guidance of a qualified trainer, practice se ...
If you intend to run for any length of distance, your footwear is a critical choice. Beginning runners and experienced runners alike should make sure they are getting the level of support they need.   As someone who has an issue with pronating due to ...
  It’s no wonder that we must continue to search for the latest and greatest methods to build muscle, lose fat, and increase performance. Falsehoods have riddled the fitness industry for decades, despite the lack of evidence to back them ...
Cooking is inspirational. It is humbling. It is creative, exhilarating, and spiritual. It connects us to people and places, family and history, and to religion. It is also challenging and satisfying, and asks that we have faith.   There is really not ...
It's hardly hyperbole to say that group programming is the heart of your gym's business.   But it's awfully tricky. Without knowing the population it's for, it's very hard to know if you are looking at "good" programming ...
  For most of our lives, we've been told that vitamin A is good for our eyes. It's the excuse our mothers used to make us eat steamed carrots or a pile of spinach. However, vitamin A is good for so much more than healthy eyes. It& ...
Light and refreshing, full of prebiotic fiber, and quick to make, broccoli and white bean soup is a warm bowl of creaminess the whole family will enjoy. This soup is delightfully creamy yet contains no dairy. My trick to making dairy-free creamy soups is ...