Day 89 of 100 Pendlay row:   5 x 7 @ 65-70% of 2RM   Rest as needed between sets. If sets require interruption make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” ...
Over the course of this weekend teenagers and masters athletes will be competing in the CrossFit Online Qualifier. It's pretty much like the Games Open in terms of set-up - you'll be doing it online.   The top 200 teenagers and masters from e ...
Day 10 of 100 Snatch High Pull & Snatch: (X/2+1)4 Clean High Pull & Clean (X/2+1)4 Back Squat: (X/3)4 Press: (X/4)3 Vertical Jump:  (0/4)4   ...
Day 88 of 100 5 rounds of:   2 Tire flip 10 Mace shovel (5L, 5R @ as heavy as possible in each) 10 Mace 360 (5 x 1L, 1R @ as heavy as possible in each) (Up to) 1 minute rest   Organized, aggressive movement, deliberate set-up and re-se ...
Day 3 0f 3, Week 2 Today is challenge day. Test yourself with the following routine over 6 minutes. Every Friday, or 3rd day of this challenge, we will have a new benchmark workout for you to try.   2 reps per movement Add 2 reps to each mo ...
Day 3 of 3: Week 7 Complete 5 Rounds of A1 and A2   A1:   10 Right Arm Kettlebell Snatch 15 Racked Front Squat A2:   10 Left Arm Kettlebell Snatch 15 Racked Front Squat (rest 30 seconds between sets) C:   Tabata Wall ...
(Source: Bev Childress)   High intensity training (HIT) has received a lot of negative reviews over the years. It's confounding because one of the cornerstones of any viable training program is overloading the body’s systems (muscu ...
  Every experienced lifter will tell you that they wish that they were a newbie again. After all, it's the best gains you'll ever have in your life. That initial rush of physical improvement becomes your first dose of a drug, and you&r ...
  The Mediterranean diet is ranked among the healthiest diets in the world by multiple sources. It offers a diet rich in natural ingredients, free of artificial foods, with a great balance of macro and micronutrients, and overall quality eating. It ...
Day 9 of 100   Snatch: (X/2)4 Clean & Jerk: (X/2+1)4 Back Squat: (X/2)4 Press: (X/3)4   ...
Day 87 of 100 5 rounds of:   20 Kettlebell Figure-8 @ (up to) 1/4 BW 5 Pull-up (Scaled to ability in each round) 20 Medicine ball throw (Wall or partner- 10/ 12lb. W, 15/ 20lb. M) 5 Chin-up (Scaled to ability in each round) (Up to) 1 minu ...
"More" has become the religion of the 21st century. We assume more is better in training, in eating, and in our to-do lists. Commercials convince us that buying more will make us happy, and social media highlight reels give the illusion that e ...
It’s time to talk about a serious condition: Imaginary Lat Syndrome (ILS). According to Urban Dictionary, ILS is the imaginary sensation of having huge latissimus dorsi muscles or "lats.” Weak deadlifts, squats, bench press, and slow runn ...
Over the years, I’ve tested many different types of training modalities. I’ve introduced elements of bodybuilding, powerlifting, circuit training, and many forms of interval training to stress various energy systems in the body. Despite all ...
  Gym etiquette is clear: Get off your cell phone, dingus. For most of us, the gym is the place where we can get away from work, and disconnect from our phones. Leave them in the locker room is the best way to focus on the workout. People who spend ...
Day 8 of 100   For the pull-ups, try and do 5 unbroken, if not then do up to 5. Focus on engaging your back muscles and staying strict.   Front Squat: (X/3)4 Pull-ups: (0/5)4 Prone Sprints: X6   Vintage weightlifting photography co ...
Day 86 of 360 Deadlift:   10 x 2 @ (up to) 95% of 2RM 1 x 10 @ 50%, each with 3/1000 hold in top position   Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupte ...