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My greatest strength, a desire to learn and experience everything, can also be my greatest weakness. I profess the wisdom of essentialism while prioritizing ten things at once. If nothing else, I am constantly humbled by the limits of my time and energy. ...
  Brazilian Jiu Jitsu is a highly technical, grappling-based martial art. The priority, for both student and instructor, is to become highly proficient in the techniques. Many martial arts purists prioritize technical skills training over physical c ...
  There is no one-size-fits-all approach to nutrition or the “perfect diet.” Ask 10 people on the street, “How should we eat?” And you’ll get 10 different answers—guaranteed. Nevertheless, if we simply consider th ...
Day 330 Of 360 1-arm kettlebell row: 5 x 3L, 3R @ as heavy as possible in each set   Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be 1/2 bodyweight.   Then, 6 rounds of:   6L, ...
  As a sports physical therapist, my traditional caseload is loaded with ACL tears, shoulder issues, and ankle sprains. I also tend to treat a large community of cyclists with a wide array of aches and pains. This population puts their body through ...
  This year’s CrossFit Open kicked off on February 22, with WOD 18.1 and is ending with WOD 18.5. As each Open WOD has been announced, I have provided you with the same briefing I give the athletes at my gym, Precision CrossFit. This immediate ...
  Ever feel overwhelmed by all the details that go into your training? Not just the ones you’re already paying attention to, but all the “Top 5,” Top 10,” and “Top 10,000” things you should be doing, but probably ...
Day 329 of 360 Squat complex: 7, 5, 3- 3   Weight increases each set (denoted by commas), and then remains the same for a heavy 2 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible;   Each set should be ...
  What determines our behavior: ourselves, or our circumstances? It is true that we are more likely to be unhealthy when surrounded by unhealthy people. Still, we are individually responsible for what we decide to put in our mouth, and how much we d ...
Day 328 of 360 Mace 360: 12, 10, 8- 8- 8   Weight increases initially (denoted by commas), and then remains the same for a strong 3 x 8 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible;   Each set should ...
I was chatting with a colleague at a workshop a couple of weekends ago. He was telling me about the torn labrum in his hip that used to bother him. The labrum is a thin, cartilaginous film that lines the rim of the socket in the pelvis where the head of t ...
Day 327 of 360 Bench press: 5 x 3 @ 85% of 2RM 1 x 5 @ 60%, each with 3/1000 hold in lock-out   Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is liste ...
Photo By Bev Childress   Traditional programs to combat weight gain focus on nutritional (calories in) and exercise (calories out) considerations. Many health-related professionals agree that dietary guidelines likely best serve to promote short-ter ...
  Historically, I’m not good at setting goals—any goals. Recently, I was bemoaning my frustration about a hurt ankle and poor diet to a friend. She told me that I need to spend some time considering my nutrition and fitness goals, becaus ...
Day 326 of 360 50 Kettlebell back squat @ (minimum) 1/2 BW   Switch sides as desired, and if rest is needed, keep it under 30 seconds. No set breaks under 5 reps- If designated weight creates position break or compromised range of motion, make as min ...
When it comes to supplements, most people have heard of the standards, like whey protein and creatine. Most people haven’t heard of glycine, which is surprising, because it’s not new, and the research says it can be very useful.   Glycine ...
  Every athlete, with the possible exception of athletes near the top of their weight class, can benefit from adding more muscle mass. The benefits are obvious for physique athletes, but strength and team sport athletes can also improve performance ...