5 rounds of:   10 Bench press @ (up to) 60% of 2RM 5L, 5R 1-arm kettlebell row @ (up to) 50% of above (Up to) 2 minutes rest   If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Remin ...
There's a wide-open space in most people's training, where an enormous potential for gain goes largely unnoticed. We all know the importance of building muscle, but it's just as important to release the deep, chronic tensions anchored in those ...
The CrossFit Open begins this week, so I’ve put together one last set of tips and techniques for a few movements we haven’t covered in detail yet: chest-to-bar pullups, toes-to-bar, bar-facing burpees, and handstand pushups.   Even though ...
More than ever before, the training market values strength. Masters athletes are hitting the platform in ever-increasing numbers, and Masters in the “Sport of Aging” are starting to see basic strength as the ticket to an independent and vibr ...
  Don’t overcomplicate your training without good reason. If you have been training for awhile and you are still focusing the vast majority of your lifts on the smaller movements (i.e. correctives and accessory work), then you’re missing ...
Activity trackers, also known as fitness trackers, are definitely in style. Not only are they becoming more popular among the fitness community (gymgoers, CrossFitters), but working professionals, stay-at-home moms, and even teenagers are purchasing weara ...
  In health and fitness, there is no free lunch, no shortcut, no magic pill or potion. Becoming fit and healthy, and staying fit and healthy, requires work. The fitness industry promises easy results in just minutes a day, and has tricked millions ...
Skillet Beef and Vegetables   Prep time: 10 minutes Cooking time: 15 minutes Serves: 4   Ingredients: 4 teaspoons coconut oil ½ cup diced red onion 2 pounds grass-fed ground beef 1 cup diced red or green pepper 2 cups o ...
Power clean:   Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).   &n ...
You can deadlift, and I bet you can clean. But can you put the two together while standing on one leg?   This may sound like the kettlebell equivalent of patting your head while rubbing your tummy, but the single-leg deadlift clean will always ...
We begin new ventures with the best of intentions to follow through. We make nutrition changes, we promise that we’re going to work out more frequently or perform our mobility every day, or we swear that we will do accessory work three times per wee ...
When returning from an injury, it is important to ease yourself back into your sport or activity. In rowing, as in many sports, if you try to come back too quickly, you risk re-injury or sustaining a new injury.   Two common rowing injurie ...
Among all of the hot dips and gooey delectables that have become mainstays of game day eating and party snacks, it can be a challenge to serve appetizers that hold up to high nutritional standards.   Hosting a party of any kind can be made easier wit ...
  The Alzheimer's Association estimates that over five million Americans currently live with Alzheimer's disease. It's the sixth leading cause of death in the U.S. (causing more deaths than prostate and breast cancer combined), and costs ...
In my previous article and video, we looked at some of the common practices masquerading as sport specific training. Now, let’s examine some tried and true principles that actually create transfer of weight room gains into sport performance.   ...
Back squat:   5 x 5 @ 75-80% 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 refers to &ldq ...
(Source: J Perez Imagery)   The 2017 CrossFit Games Open looms just around the corner. Are you ready?   The mastermind programmers behind these five workouts strive for combinations that are “unknown and unknowable.” How ...