Know All About Crossfit Gloves worth it or not ?

With the intention of achieving superior results, weightlifters need to have the correct equipment, especially the most excellent weight lifting gloves. Although this piece of gear might appear to be very minor, but it can have an enormous impact on your performance. If you are a serious weightlifter, it is time to start researching the best products that are available in the market. 

Crossfit Gloves can provide extra protection between your hands and metal grips that the weights feature. This protection helps to reduce both soreness and calluses. The right materials help to prevent slipping which is a huge concern at the time of weight lifting. These are also great for those people who are new to lifting weights.

Another indispensable advantage is having proper wrist support. There is a fabric extension on these gloves that help to stabilize the wrist and keep it correctly positioned. Users with this extra support can avoid sprains and other injuries. These gloves also offer a fingerless design which can be more comfortable and allow for the evaporation of sweat. This enables the wearer to stay cooler longer. There are lots of workout gloves available in the market. These gloves come in different designs, shapes, sizes and fabric.

Many manufacturers have their own dedicated features that make their gloves different from others. Some of the most popular and renowned Crossfit Glove manufacturers include the Armor Nitro, Gripad, Reebok and Nike. The type of gloves will exclusively depend on the kind of workout activity you do in the gym. It is therefore pretty significant to know what kind of characteristics you ought to be looking for in your preference of gloves.

Some of the most popular and renowned Crossfit Glove manufacturers include the Armor Nitro, Gripad, Reebok and Nike. The type of gloves will exclusively depend on the kind of workout activity you do in the gym. It is therefore pretty significant to know what kind of characteristics you ought to be looking for in your preference of gloves.

If you find it difficult to select which gloves are perfect for you, then there are a number of websites such as GloveReview.com that give you information about different kinds of Crossfit gloves. So you can easily select the one that goes well with all your requirements and budget. At the website, you can get the information about different brands of gloves and know about all types of gloves on a single platform. 

Damian@FitnHealthy

5 Steps for a Successful CrossFit™ Experience

Newly released ACE-sponsored research confirmed that CrossFit can be a great way to get fit, but this high-intensity workout can also lead to injury if done incorrectly.

Here are five important steps to ensure you have a great CrossFit experience and get the most out of your workouts.

1. Take the introductory course offered by your CrossFit affiliate.
If you are new to CrossFit, taking the orientation course at your CrossFit box (gym) that teaches you proper exercise technique is a must. These introductory classes are vital to your success as a “CrossFitter,” especially if you have never regularly performed the foundational movements of CrossFit. These movements include, but are not limited to, various types of squats, overhead presses, dead lifts, and Olympic lifts. Even if you are an experienced CrossFitter, it’s a good idea to periodically revisit an introductory course to review the basics of proper movement technique.
Bottom line: Make sure you are ready for all of the CrossFit movements by attending your box’s introductory course.

 2. Know how to modify every movement, every time.
Practicing excellent form during every repetition of every exercise is one of the most effective injury-prevention strategies. Make sure you know your options for the successful completion of every single  repetition. In CrossFit, the workout of the day (or WOD) is posted along with recommendations (or Rx) for load and/or movement skill. For example, the load recommendations for the wall ball movement, which involves quickly moving from a deep squat to standing while tossing a large medicine ball several feet overhead, typically include a 20-lb ball for men and a 14-lb ball for women. However, some individuals cannot safely perform wall balls with that amount of weight. In fact, some people cannot safely perform wall balls at all, and they must modify the exercise to one that is suitable to their capabilities. Whether it’s selecting a lighter weight than the Rx recommendation, or altering the movement (e.g., modifying to a half-squat rather than a deep squat in the wall ball example), knowing how to scale the different variables of an exercise to meet your specific goals or limitations will help you safely and effectively complete a WOD. Knowing the right modifications for your individual needs is best learned during the introductory CrossFit course (see Step #1), and through having a frank discussion with your CrossFit coach (See Step #3). Lastly, understand that your physical capacity changes from day-to-day and, depending on your fatigue level and frequency of training, you might need to modify a movement one day, but several days later perform that same movement at the Rx recommendation.
Bottom line: Be sure you approach each WOD with the knowledge of how to modify a movement, if necessary.

3. Regularly communicate with your CrossFit coach.
Although this is Step 3 on the list, it fits in with the previous points and cannot be emphasized enough. First, let the coach of the class you are attending know about any limitations or past injuries that might make the performance of a particular WOD unsuitable for you. Then discuss with your coach possible modifications in movement and/or weight load that will make the exercises work for you. Be sure to arrive a few minutes early and talk with your coach BEFORE class so that when the timer is winding down to begin the WOD, you are not left wondering what to do. As a coach myself, I ALWAYS appreciate it when participants approach me before class to inform me of any current limitations. In addition, I always announce modifications that can be performed instead of the Rx recommendations before each workout.
Bottom line: If you are unsure about how to perform an exercise so that it works for your individual needs, ask your coach before the WOD begins!

4. Respect your limits.
We all have limitations and strengths. Because the programming is so varied in CrossFit, you will probably find that some movements come more naturally to you than others. For example, people with endurance-training backgrounds who have low body fat and lighter body weights often find the gymnastics-style movements, such as pull-ups and burpees, easier to tackle. However, those same body types often find strength-based exercises such as squats and deadlifts more challenging. The point is to recognize that everyone (including you) will experience exercises that are more or less difficult to master than others. You must respect your limitations and not let the highly competitive atmosphere of performing a CrossFit WOD with your peers cloud your judgment. Only perform movements that you can safely execute with good form. This might mean that you need to unload your barbell during a WOD if fatigue sets in and your form starts to decline.
Bottom line: Be honest about your limitations and avoid letting competition prevail over proper form.

5. Avoid overtraining.

This step might seem obvious, but it can be overlooked by new and veteran CrossFitters alike who are eager to compete and improve. To be successful in CrossFit, participants must train smartly by progressing training volume gradually. The high-intensity nature of CrossFit WODs requires adequate rest and recovery between sessions to decrease the likelihood of injury. Initially, a frequency of two CrossFit workouts per week is a good starting point. Over time, adding in more days, while still paying attention to rest and recovery, can be accomplished. The number of days per week that an individual can tolerate performing WODs depends on numerous factors (e.g., current state of fitness, goals, and desire). Be sure to discuss your goals with your CrossFit coach so that he or she can provide you with safe and effective programming guidelines to help you achieve them.
Bottom line: Have a plan for proper progression to decrease the risk of overtraining.

Source : Sabrena Merrill | ACE

What is CrossFit?

It’s a workout methodology based on constantly-varied high intensity movements that help everyday life.  Why it works is because your body never adapts to any one movement thereby keeping the effect of any given day’s workout at maximum – and you never gets bored.  The intensity that everyone takes part in ends up galvanizing our supportive community.

I heard CrossFit is a cult.

No, if you have to call it something, call it a tribe.  Cults tend to follow blindly to a leader, tribes work together to the group’s benefit.  We do tend to be passionate about what we’ve found though because it works so well and so potently for seemingly all body types and walks of life.  What makes us different from the normal corporate chain, or “globo”, gym experience is that we develop a community spirit based on encouraging each other to succeed. We support and push each other in our efforts to achieve our goals.  There is never any shame in finishing dead last in a work out as you’ve already  beaten everyone that decided to stay on the couch that day. We are all in this together and that’s what makes CrossFit so addictive to so many people.  Besides, you will be amazed at your new level of fitness and your awesome new body.  You may find yourself spouting the virtues of what you found not long after you start as well!

Why are you better than my gym?

The business model for most franchised gyms (we call them “globo-gyms”) is they want you to sign up and never come in.  You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session.  They aren’t there to ensure technique is good when the weight gets heavy or you get tired.

Further, you are as accountable to us as we are to you!  We believe in earning your loyalty, that’s why we don’t charge initiation fees.  WE WILL EARN YOUR BUSINESS EVERY DAY.  If you haven’t come in in a week, we notice.  So will the members you’ve grown accustomed to working out with.  Expect a call or an email, or even a friendly call out on Facebook, if you haven’t been coming in!  Of course, there will ALWAYS be a coach watching form in our classes.  This leads to less injuries and the confidence to best your previous efforts.  Plus, you can drop the bars and weights on the floor at CF Dynamo.  Our floors and weights are made for it!

For the kind of money you are asking for, why don’t I just go find a Personal Trainer?

You could do that, but you’d end up paying a great deal more.  Let’s say you find someone that’s willing to train you for $25/session and we’ll even go as far to say that they have every piece of equipment that you’ll find at CF Dynamo.  Even if you only go 3 times a week (we encourage 4+), that’s $300 per month, well over our price.  Also, you probably wouldn’t get the camaraderie, competitive push, and/or the support that you’ll feel working with others in a group setting.  If you’re finished first, you’re still expected to support everyone else that is still working.  So, when you’re done, you’re not really done!

I heard from my gym that CrossFit can hurt you, is this true?

Yes and no.  First, consider the source, they don’t want you to leave and they’ll plant fear to further their gains.  OK, so onto answering the actual issue, not dodging it.  ANYTHING you do in life can injure you if you don’t do it correctly, or haven’t taken into consideration your level of fitness, flexibility or health. If you’re spending too much time on the couch right now, that’s hurting you, too! Runner’s get shin splints, tennis players get tennis elbows, strength trainers get strains, basketball players get sprained ankles, couch potatoes get obesity, high blood pressure and coronaries.  At CrossFit Dynamo we will instill Technique BEFORE Intensity.  We will keep you safe by having a watchful eye on you during your entire WoD.   By increasing your strength and flexibility, we will actually make it harder for you to get hurt!  CrossFit done properly, is both safe and potent.

What makes it so different from all the other stuff out there (park bootcamps, P90X, gyms) that tells me it will get me in shape?

Admittedly, most of our functional movements and exercises aren’t ground-breaking or new.  However, the way we mix them up and combine that with knowledgeable eyes-on coaching, mobility and nutrition advice is NEW.   If you’re working out at home, you risk bad technique and probably not pushing your strength potential.  At an ordinary bootcamp, they vary exercises, but gaining  real strength may be an issue as well as certified coaching.  Gyms, may give you all the great equipment, but can you drop it if it gets too heavy? Or have the ability to gauge your intensity?  Is the coaching affordable?  Is there enough equipment available and is laid out so that you can maintain intensity safely?  Is anyone talking to you about nutrition?  Simply stated:  our dose of exercise programming is the most potent out there.  Why do you have to wait to get in shape?

What should I expect in my first workout session?

Fun for one.  Learning something new for another.  Saturday classes are normally Team Workouts of the Day (WoDs), so you’ll be paired with one of our veteran members who’ll help show you the ropes once initial instruction is concluded.  The Elements Course will have you surrounded by other’s new to CrossFit as well.  In each case, there will be a full body warm-up that we will walk you through on the WoD Board.  During the Elements Course, you’ll get a little “chalk talk” first, before the warm up.  Then we’ll go through the technique of the movements in preparation of the day’s work and any extra mobility work needed.  And then we’ll sweat.  Coaches will be on hand to ensure you are moving properly in line with the technique we just showed you so you stay SAFE.  After, there’ll be mobility work to ensure you remain flexible and injury free.

I heard that CrossFit is too challenging for someone like me.  Is that true?

One of my favorite quotes is this:  “If you think you can’t do something, you can’t.”  The person who told you CrossFit was too challenging for you might not be up for the challenge, but I’m guessing you’re reading this because other options have failed you in the past.  The answer to your question is a resounding “No.”  One of the beauties of CrossFit is that it is infinitely scalable, which means that we can tailor any movement we ask our members to do to meet your current level of fitness.   Every new member will talk to the Head Coach about your health history, current body issues, and your short and long term goals so that he can help you reach them.  Turns out that both Olympians and Grandmas can benefit from CrossFit, the only difference is the prescribed scale for the movements.

What does WoD refer to?  I hear everyone using it.

WoD, or Workout of the Day, is the list of exercises for a given day.  Since CrossFit is constantly varied, everyone is always anticipating what tomorrow’s will be.

What does Scalable mean?

It means we can adapt the work out to suit your, or anyone’s, level of fitness and ability. Scaled according to your ability!

Can I just join up for any WOD class?

Yes, as we teach technique in every class.  You may want to look into our Elements classes that teach you the elemental movements of CrossFit, first.

Is it true that CrossFit is only for elite athletes, firefighters, military and police?

Absolutely not.  Anyone can gain from the benefits of CrossFit. It is true that CrossFit was initially designed as a fitness program for firefighters, military and police who needed to have a level of fitness to be ready for anything (what we call the unknowable and unknown).  This level of fitness allows them to not only be able to save their own lives, but other lives as well. Everyone can benefit from being stronger, faster and more functional.

Do I have to train every day in CrossFit?

No, we encourage you to train intensely but also rest periodically to recover from the exertions as well.  It’s vital to keeping you healthy and allowing you to push next time to new personal bests. Over-training is something we discourage because it does not help you achieve your fitness or health goals and increases the risk of injury.  We recommend either a 3 days on, 1 day off approach, but we find that a 5 days on, 2 days off works better with most people’s schedules.

Is CrossFit a sport?

Originally, it was meant to supplement your life and make you better at your other activities.  However, is has, itself, turned into the Sport of Fitness.   CrossFit has its own CrossFit Games  with everyone having a fair and equal chance of making it to the elite finals.  Over 70,000 athletes participated this year!

Damian@FitnHealthy

Andrea Ager Crossfit

One of these individuals is Andrea Ager. Andrea's journey began with a simple talk in college from a friend who motivated her to take up the sport. This saw her train for 3-4 hours each day before going to work. She finally moved all her focus to CrossFit training. As the years have gone by she has slowly grown her training for CrossFit and improved the gains that she has gained from the training regime.

At the beginning her focus was on pushing volume and heavier loads. This was intended to increase the power strength that she had. Over the years she has moved more to concentrate on strength. She has also noticed that the hardest part of the training is usually on the specialized and unspecialized training days. These especially are aimed at pushing one to the limit. But with five days of training and doing lots of volume one gets to adjust to the training regimen. The fact that one has a good number of workout music from which to select from adds to the fun of the training and boosts one's morale when undertaking their training.

This is actually a fact that has been proved scientifically. This is in regards to the fact that listening to music while undertaking the training helps one improve on the overall gains that they achieve from their training. 

This is not just in CrossFit training but in all other major types of sports. It also helps to build a playlist that contains some of your favorite songs.

The other part of any fitness regime lies in following the right diet. So too does CrossFit call for eating right to complement the training that one is undertaking. Andrea's diet includes a lot of protein, but so too does it include taking in the right type of carbohydrates, vitamins and fibers. The protein source that one uses should also be the right kind of protein. In this case lean meat and white meat are the most preferred sources of protein. Foods like avocado also provide one with fats that help in fueling the body through the training regimen that one is undertaking as well as the fiber that the body needs to ensure effective digestion. It is also important that one has their cheat days in order to reward the body for all the hard work that it is undertaking during the training period. Andrea's favorite cheat meal is cookie dough ice cream or chocolate.

Source: Written with thanks by Becky Watson

Simple But Effective Exercises: Sled Dragging and the Farmer's Walk

If you have run through all the standard exercise programs, if you need to break out of your exercise or fitness rut, if you want to build power, increase cardio fitness, lose weight, gain muscle, get stronger arms, legs....

How do you do all that?

Let me introduce you to two simple yet fantastically effective exercises that most people have never heard of: The Farmer's Walk and Sled Dragging.

The Farmer's Walk

This has got to be one of the simplest yet most effective exercises you have ever done. All you do, ha ha, is walk around with a heavy weight, kettlebell or dumbbell, in each hand.

That's it?

Yep! But, before you move on to the next web page, let me tell you what this "simple" exercise can do for you. It can make you stronger, improve your cardiovascular condition, strengthen shoulders, legs, and even your hands. It is a great exercise for strengthening your core. It is also a popular exercise with weightlifters, bodybuilders, and athletes in almost every sport.

 

Sled Dragging

Another simple exercise, sled dragging requires a bit more space and equipment than the Farmer's Walk. For one thing, you need a sled...which can cost about $85 on up! You will also need space in which to drag it.

 

The power sled used can come in many forms from pretty simple to a bit complicated. One of the key matters, depending on your level of fitness and how hard you want to push yourself, is how much weight you can load on the sled. 

So, what can dragging a sled do for you?

Depending on how you load it and do it, a power sled can increase strength, increase power, improve coordination, improve your cardiovascular condition, and even help you burn body fat. Load it light and move it fast or long, or load it heavy and drag it forwards, backwards or side to side. 

Grab the straps and drag it with your hands for a really strong grip.

One thing that serious weightlifters and bodybuilders like to do with a sled is to load it light and drag it during recovery periods after leg workouts. It helps warm up the muscles and feed them with blood for quicker, and more complete recovery.

 

Sled dragging can even be part of a circuit training regimen, including other forms of exercise and using the power sled in many different manners. The ways in which sled dragging can improve your physical condition, appearance, and performance are many and varied. 

 

While you can just buy one, load it up, and start dragging it around the back yard, you will get the best results with guidance specifically designed for sled dragging.

Source : Donovan Baldwin | Go 

Andrea Ager- CrossFit Tabata

 CrossFit Athlete Andrea Ager performs an insane Tabata workout consisting of an array of staple CrossFit movements, and also takes a minute to chat about Tabata and CrossFit in general.

Finding the Right Fitness Jump Ropes for CrossFit

Those who engage in CrossFit know that it is an intense workout and conditioning program. It has elements that are Workouts of the Day or WODs. During some of the CrossFit WODs, jump ropes are used. One of the moves participants are asked to try with the jump ropes is called double-unders. This is a move where the person jumps into the air and moves the rope under his feet two times before he lands. The double-unders are usually performed during five different rounds.

Doing any WOD that requires the use of a jump rope require the participant to have both coordination and stamina. It is emphasized that the WOD can be adjusted to meet anybody's fitness level. It stands to reason that a person who is working with one for the first time in years (or the first time ever) will need to build themselves up slowly. Some people may want to start with tuck jumps before moving on to doing double-unders. This is done with a person having his feet apart slightly, bending his knees and then jumping into the air and bringing his knees up to his chest.

Some people who participate in CrossFit feel it's very important for participants to have a jump rope that properly fits their size. Each person has a personal jump rope type that works best for them, and having the proper size and type can make all the difference.

 Some beginners use a thicker rope because it turns slower and permits the development of the correct movement when doing such moves as double-unders. Once the proper movements have been developed, it is easy to move onto a thinner, faster moving rope. 

 The last decision needed to be made is the type of rope material to be used. The two most popular types used with CrossFit jump ropes are a metal cable surrounded by a rubber sheath or a vinyl cord. There are benefits and drawbacks to both fitness jump ropes.

Vinyl cord are often slower and not very durable. The vinyl cord is known to break easily and is more difficult to turn. The metal cable ropes last longer than vinyl and move much faster. They require some experience and are a challenge for beginners to learn how to use.

When using a jump rope for a Crossfit WOD, it's important to get the proper one for your skill level and individual needs. Taking the time to develop the necessary skills before moving to the next level is important for successful WODs.

 Source Christopher Hardwick

Crossfit Life Lessons

Recently, I attempted something I had never done before in a Crossfit Workout, 30 Muscle ups for time (20 min time cap). In the process, I did a "wee" bit of skin shredding on my wrists and palm of my hands. As I reflected on the experience I realized that it was actually a cool learning situation for me, and not just in a physical way.

What do you know, a Crossfit workout providing a life lesson!!
Now some of you may think, "Big deal, I can do that in about 3 minutes or less!" I applaud you... that is incredible! Others may be thinking

"What the heck is a muscle up and why in the world were you doing it??"


But the basic idea is that you start from a hanging position on the rings and pull or propel your body up and over the rings until you are in a deep dip position. From there, you simply drive out of the dip until your arms are completely locked out and your body is straight up and down. That is one rep.
Crossfit WOD = 30 muscle ups for time, 20 minute cap.

Onto the lessons..... ( For Crossfit, Life, Business and BEYOND)

  1. Be Open:You know, I never did this before but it was the assigned workout for the day. So going into it I thought, "Hey, I am just going to go for it, and get as many as I can". I focused on doing an efficient and effective MOVEMENT to get my reps done. Lesson: Accept the challenge laid out before you and just keep going...

2. Work Purposefully: My next strategy was to take adequate recovery time in between reps so that I could not waste any energy doing an incomplete movement. I don't mean to say I waited to do it PERFECTLY, but I did keep moving to a steady rhythm of rest and work. I figured I could do 2 a minute and would have plenty of time to get that done. Lesson: Do Work. Even if it is slow, it sure beats sitting still just thinking about working and will always result in some sort of progress!

3. Coaching Advice; While all my mental mechanisms were humming along, my body was becoming a bit more fatigued. Certainly that contributed to missing a few. But my coach was right there, reminding me of the things I need to execute to stay the course. During my recovery and reflection time, I allowed his advice to settle in my brain so that I could accomplish the next task. Lesson: Coaches are all around us, sometimes we even learn from kids! Receive that coaching and receive the benefits.

4. Expect Challenges: At rep #21, I experienced my first real challenge. The skin on the inside of my left palm, about the size of a silver dollar, decided to tear away. (Think water blister bursting and skin ripped off) This made it very difficult to continue because it was open and raw. Time was still ticking, I had 6 minutes left to finish, so I quickly covered the wound in tape, and jumped back up. Rep #22, #23 done, but it was at the cost of palm #2 (read Another Rip). At this point, I had every excuse and good reason to quit. You know, I didn't even consider giving up, I was too close and truly believed I could do it. Lesson: Challenges are part of the process for just about everything. Adjust and press on!

Finishing short isn't Failure- Because of my rips; I used up precious time and now had to speed my pace. I got 1, then another, then another until I was finished with 29 reps and a minute to go. I got into position on the rings, and failed maybe 5 times in that last minute. Then, even with the opportunity to try for the 30th after time had expired, I was NOT able to finish the task. The tape used to cover my wounds would not allow me to secure my grip to get that 1 measly rep. Lesson: Not all the shots you take will end up in the scoring. Did I need to throw away all the work, mental focus and reps that I did accomplish because I didn't get the 30th one? It would not be wise to do so... nor was I even tempted to respond that way. In 20 minutes, I had done something that I had never even come close to doing in my life. IT WAS A GREAT "FAILURE" and I was ecstatic about it. Take some shots and be okay with giving your all even if you land short.

Success comes with a price. Most of the time in order to have what you say you want to have, you've got to give up something else. Maybe it's giving up TV to make phone calls that make your business grow, or chocolate chip cookies to get to your goal weight and to become a better Crossfit or any kind of Athlete. Lesson: This day, in pursuit of my goal, I gave up some skin. Not too big of a price But you know, it will grow back and not cause me a bit more pain. But I will forever get to carry with me the accomplishment of a challenging goal. Totally worth the price!
Whether you are in pursuit of Crossfit/Athletic Success, rising to new levels in your business or evolving as a human, you may have to endure some "shredded hands" on your path to success. But no one every said it was going to be easy and smooth. There are lessons to be learned that apply to life in a variety of situations and its important to receive them to grow. So reach up, take a hold of the rings, use your skills, strength, and experience to propel you up to the top!

Source: Anne BerryHill

50 Ways To Get Better....

How to get better at Fitness (in no particular order):

1. Gear up. Get Oly shoes, some inov-8s or nano’s, a speed rope, wrist wraps, and quality workout clothes.

2. Lift heavy weights regularly. Don’t just stay in comfortable 70% zones. Push your limit… which leads perfectly to #3…

3. Use a spotter and FAIL. If you aren’t missing reps, you aren’t training hard enough. Period.

 

 4. Work mobility A LOT. Before, During, After.

5. Take your training seriously. Always strive to become better.

6. Don’t take your training too seriously. Give yourself a break.

7. Train with others. It’s just better.

8. Show up no matter what. If you aren’t in the mood, here’s what you do. First: Walk to your car and drive to the Box. Second: Figure the rest out later.

9. Fast before you train.  ‘The idea that we “need” to consume calories before, during, or after training, is bullshit hype pushed on us from the bodybuilding and supplement industries.

When you switch your metabolism over to training without food, you will PR more often and feel better in general. And you’ll want to send me a thank you card… you’re welcome.

10. Don’t throw your barbell or other equipment. It’s just douchey.

11. Warm-up A LOT. Make sure you focus your warm-ups and utilize dynamic movements before you train. This will improve your results and prevent injury.

12. Motivate other athletes. To receive, you must give.

13. Practice handstands often. You have to get upside down if you want to improve them.

14. For Females (and guys who don’t have strict pull-ups yet): Have someone spot your ankles as you perform strict pull-ups (push off the spotters hands to assist reps and go for failure). This is the best way to develop the dead hang pull-up that I have found. Get better at Crossfit .

15. Don’t cherry pick your WOD’s or days. Show up the days that make you want to hide. These are the days you should never skip (weaknesses… HeLLo).

16. Train your weaknesses. Really try to destroy them. This is the only way to become a better athlete in my professional opinion.

17. Utilize your coaches before and after class. They love to talk training, food, and lifestyle. Ask them questions and then shut up and listen. You will learn a LOT.

18. Ask other athletes for tips and tricks. We are all on different paths in this journey and have learned different things along the way. You never know who you can learn from.

19. Buy a jump rope and size it to you. Then never leave it at the gym.

20. Practice double-unders every day

21. Do a few strict pull-ups every day

22. Do a few one-arm push-ups every day

23. Meditate 5 minutes every day. This can improve your entire life (and your fitness).

24. Practice your Olympic weightlifting every day with a dowel and empty barbell. The gains you will make doing this are insane.

25. If there is an exercise you are not good at, do the following: perform 3 sets of 10 as part of your warm-up every day.

26. Work on heavy, light, and moderately weighted squats every week. Doing lots of squats will produce big gains for men and women. Squats are king.

27.  Practice jumping in all modalities. Over, under, on top of, sideways, backwards, long, short, high. Get jumping.

28. Make sure you have a very good rack position. The barbell should be completely supported by your shoulders and not your hands.

29. Train planks often. And I really mean train them. The results from these come 30 seconds after your arms start shaking. You need some mental toughness for these.

30. Learn to bounce out of the bottom of a squat. This can be difficult for those of you that have tight hips and this is why you should practice squats often with a dowel and empty barbell.

31. Do pistols at least once a week (the more the better).

32. Make sure to hit all the major lifts at least once a week. Squat, Deadlift, Press, Bench, Snatch, Clean, Jerk.

33. Have a recovery plan: hot/cold water, massage, foam rolling, nutrition, ice, Epsom salt, etc.

34. Get your family involved. Who cares if you come off annoying at first? They are your family and you don’t want to bury them, do you? If you really love your family, you should give a shit if they are killing themselves with shitty food and bad lifestyle habits. Start working on them NOW.

35. Do shoulder dislocates with a dowel every workout. Don’t force them. Move smoothly.

36. Turn the wrists out at the bottom of the muscle-up. This will ensure you reach full extension of the elbows, lats, and shoulders. become-a-better-athlete

37. Do lots of strict dips and negative holds on the rings.

38. Incorporate strongman work into your program. Sled work and the prowler can do amazing things. Walk with a sled attached to the hips as recommended by Louie Simmons.

39. Practice heavy farmer carries.

40. Throw things. We’ve been throwing spears and javelins for thousands of years.

41. Wake up to 20 push-ups every morning.

42. Do 30 air squats and 20 push-ups after every meal. No really..this is an awesome recommendation from Tim Ferris in The 4-Hour Body and I use it all the time. It’s even more effective after big meals. (The 4-Hour Body)

43. Walk after every meal. This improves digestion, prevents fat gain, and makes you feel less bloated and lethargic.

44. Do travel or home WOD’s if you can’t make it to the gym.

45. Practice L-sits often. Same with frog stands. These basic gymnastic skills are easy and low-stress movements that can help you become fitter.

46. Listen to your coaches! They see what you don’t see and they know training. listen-to-your-coach

47. Work on your lifestyle and nutrition.

48. Take REST days. I know it’s an insane concept, but you CAN’T train every single day. HIIT training is very stressful on the body and requires adequate rest. If you want to live a long life, and give your body time to get stronger, you must let it repair itself through proper rest and recovery.

49.  Take a REST week every couple months. This has done wonders for a lot of my athletes.

50.  The best thing you can do when training is to LISTEN TO YOUR BODY. You must learn when you can push past your redline and when it’s time to back off. Listen to your body when it tells you to rest. Figure out what your body responds to and what it doesn’t. Self-experimentation allows you to develop a plan that works for your goals and body type.

Source Colin Stuckert /Gym Life

Curve the Body With Kettlebells Fitness Equipment

Free weights, like the kettlebells, are becoming more and more popular with both beginners and professionals. Kettlebells can provide a serious cardio workout minus the boredom. According to research, people lose the will to workout mainly because things get boring quickly. If this is your problem, skip the hamster wheel and try kettlebell routines.

 You can curve the body with kettlebells fitness equipment no matter what stage of the workout process you are in. Kettlebells can be used even if you are just starting out. What's more, even if you have advanced your fitness level, kettlebells are still going to be effective. They are perfect for strength training, too.

Are you thinking a kettlebell is just like a dumbbell or barbell? Then you are wrong. Although it is also categorized under the free weights division, a kettlebell is different mainly because of its composition. Its distinct round shape and off-centred weight makes it very effective at working the targeted stabilizer muscles. Isolation exercises done with barbells and dumbbells are not able to work the stabilizing muscles the same way.

Think of the kettlebell as an all-in-one fitness tool. It is not merely for conventional body building. The kettlebell is able to put those curves in your bod as it focuses on functional training of the whole system. Focus is on the movements-not just the muscles.

To ensure that you are buying high quality kettlebells, buy only from legitimate sports or gym shops. If you unsure of how to use a kettlebell, there are sports shops that actually offer home service-which means they can give you advice on what products to use based on your needs as well as the space you have in your house. Kettlebells are quite small and are portable, so it won't take up space in small apartments and homes.

If you already know what you want but don't have time to go to a shop, don't worry. Select gym and sports shops offer online shopping. In fact, there are even some shops that allow you to order via SMS or email. Choose those with flexible payment options. They should offer credit card, bank transfer, or COD.

One of the important things to remember when buying a sports equipment is to check if there is a warranty. If the shop doesn't offer warranty, best to buy from another place. You should also ask about delivery options. If you would rather not pay the delivery fee, find a gym shop that allows self-collection on your kettlebells. It'll be a good way to start your workout.

Source : Chen M / Ezine

History of Kettlebells

The kettlebell, is known as the Girya in Russian. It is a strength and conditioning tool. It has been widely used for centuries in Russia by the police, military and the people to increase strength, power and endurance. It is used for both training and competitions to prove strength.

It first appeared in a Russian History in the dictionary in the year 1704, there are lots of people claiming to know the history and origins of kettlebells and there are loads of theories surrounding them which causes a lot of confusion, this article discusses all the theories and forms a valid conclusion as to the history of Kettlebells.
The Traditional Russian kettlebell weighs 1 Pood this is approximately a 16 kg kettlebell (or 35 pounds).

 

Kettlebells were recognised internationally as a superb fitness tool when there was an article about them in the fitness magazine Hercules in 1913.
The first kettlebell competition was held in 1948 in Russia. It later became Russia's National sport.
Russians were outstripping other nations in terms of explosive endurance and strength this led other nations to start training and finding the benefits of Kettlebells.
A committee for the sport of Kettlebell lifting was created in 1985, with the first National Championship for Kettlebells held in Russia in 1985.

Theories of kettlebells history

Human culture has been inventing for thousands of years , we have also been competing for strength since the dawn of time. So it makes complete sense that we would begin training for these events and all intelligent cultures would add a handle to a weight to increase the amount of weight we can train with.

Throughout history Cultures have used some form of handled weights for strength training and this can be traced back thousands of years to the Shaolin Monks of China, they used stone padlocks to train similarly to kettlebell training. This training was known as Shi-SuoGuong. Ancient Greeks are also known to have trained for their Olympics so it is likely they would have used kettlebell style training.

Another theory for thier history is that the kettlebell originated with the Russian artillery branch of the military, who added a handle to the cannonball in order to develop strength that they could apply to loading the cannonball in battle.

Some people believe Kettlebells origins are part of the Scottish Highland sporting history using curling stones as the principal model. Curling uses brooms to guide heavy gliding round stones across ice. Iron handles were attached to the stones to make them easier to handle. Farmers began using handled stones for their training sessions to prepare for the Highland Games. Scotland and Russia have a close relationship which dates back to the middle ages. Many Scots flocked to Russia over the ages because it was ripe with opportunity and potential for a better standard of living.

Conclusion - The history of kettlebells
As I discussed above many cultures used similar equipment to kettlebells in their training both before during and after the Russians started using kettlebells. But is important to state they used similar equipment it is however Russians who started using kettlebells specifically. It is a known fact that Russians farmers used a bell shaped weight to measure out quantities of grains and goods on balance scales. As I have discussed earlier, give a man a heavy weight and he will quickly want to show everyone he can lift it. So farmers and laborers were quickly competing for strength with the kettlebells.

So it can be concluded that kettlebells originated in Russia as a farmers weight.

Julie Foucher vs Lauren Brooks - CrossFit Games Open 15.3

CrossFit Open Workout 15.3 Tips & Strategy

Pre and Post Workout Strategies for Kettlebell Training

Pre and post workout nutrition strategies for kettlebell training

The right nutrition plan and timings of your food or supplements before and after your workouts are some very important components to think about when kettlebell training. This article will shed some light on these key factors and it will discuss some nutrition guidelines, so that you hit the ground running when are performing your kettlebell workout. Plus it will enable you to recover effectively. A key point to consider is that an excellent workout is always planned in the kitchen even before you even step foot into the gym.

If you don't have the right nutritional strategy for your kettlebell regime; then you are doing yourself an injustice when it comes to you achieving your goals. If you are working out when you are in a starved state, you will not have enough energy for you to maximise your fitness gains. If you are exercising for a long duration without eating, you are limiting your body's ability to burn calories and to sustain the intensity of the kettlebell workout. In addition, if you don't feed your muscles and restock your energy stores after exercise, you will not have the essential recovery tools in your armoury.

What should you eat before your session?

As mentioned previously the main aim of the pre workout nutrition plan is to start the kettlebell session in a fed state and to ensure that all of the foods that you have eaten have been digested and absorbed properly. The last thing that you want to do is eat a meal that is very high in slow acting proteins and fats, because they take longer to digest and they can make you feel sluggish and zap you of your energy. When you eat, the blood is redirected to the digestive system to help with the breakdown of foods. This essentially takes away the blood from the skeletal muscles; thus reduces the oxygen supply and waste removal when exercising. So the kettlebell session will be much harder work when you have eaten a meal which is high in fats and proteins. More often than not stomach ache is attached to this scenario when training.

To ensure that you are full of energy when you perform you kettlebell session, eat a meal that is roughly 300-500 calories, high in fast acting carbs and proteins, 2 hours before you begin the session. Try consuming a small bowl of porridge, whole meal cereal or even a small yam or sweet potato as these are a good example of some fast acting carbs. If you have to eat 5-10 minutes before you workout then consume half a banana or a small spoonful of peanut butter along with a small handful of almonds.

Staying hydrated is essential for kettlebell athletes because without proper hydration your body will find it harder to deliver the nutrients to the muscles, along with oxygen and water to the cells. This will decrease your energy levels and it will make the session a lot harder. Try to drink at least 2 litres of water per day but don't over do it before your workout because you will feel bloated and sluggish. A good strategy is for you to drink your water intake gradually and continuously before you begin your workout!

In terms of supplements you can drink a whey protein shake that is high in branched chain amino acids 1 hour before you train, as this will ensure the following:

· They are a catalyst for muscle protein synthesis and then it binds together the muscle amino acids to create a stronger muscle infra-structure

· They boost insulin levels to facilitate an anabolic environment during protein synthesis. This mechanism enables the right balance of nutrition, hormones and metabolic actions that are essential for you to create muscle and burning fat

· They enhance human growth hormone levels and decrease the stress hormone's (cortisol) levels. Cortisol is a hormone that breaks down muscle tissue to be used as body fuel. This is very bad news for muscle building and weight loss.

A post workout nutrition strategy

The supplement intake post exercise is very important for aiding recovery along with growth and repair. Branched chain amino acids (BCAAS) are again an excellent choice to consume post exercise; the question is why?

Well, BCAAs are broken down quickly and used in the working muscle effectively because they by-pass the liver. It is this process within the body that stops muscle soreness after you exercise because it blocks muscle damage and increases muscle growth and repair. Plus, it increases insulin levels post exercise and this induces an anabolic environment which is a primary factor in muscle growth and repair.

They should be consumed within 45 minutes of stopping your session and this is a very important timeframe as enzymes and hormones are actively repairing and rebuilding muscle tissue, as well as restocking your glycogen stores. This makes your muscle tissues very susceptible to the nutrients and building muscle hormones. You should be using a simple carb such as maltodexrin because it raises your insulin levels and this will drives the amino acids into the muscle tissue. This will also increase your glycogen stores and add want more energy  lost electrolyte levels, as this will further your recovery.

Article Source: Troy Van Spanje

Reebok and CrossFit, United by Fitness.

Why CrossFit Shoes Matter

As CrossFit gains in popularity, specialised kit and clothes have become more available. The cynical may say that manufacturers are simply cashing in on a trend but there are a few things which no athlete should be without. And a pair of CrossFit shoes is one of them.

Why do CrossFit shoes matter?
In order to answer that question properly, it's important to understand the kinds of strains CrossFit puts on the body.

The CrossFit WOD (Workout of the Day) will have athletes taking part in a huge variety of activities - from running and indoor rowing through to gymnastic exercises, weight lifting and rope climbing. The workouts are all high intensity and a large number of them are high impact.

In the same way that someone isn't going to wear their business suit to the gym, standard running shoes or trainers are not going to cut it for CrossFit. The shoes are there to:

1. Protect the athlete


2. Improve their performance


3. Look really cool (Granted, this is probably the least important but honestly? Yes, it does matter!)

Protection
CrossFit shoes provide support and stability for the various forms of weight lifting, as well as protection from the high impact activities like running, jumping and swimming.

Shoemakers Saucony report that the equivalent of 2.5 - 3 times the athlete's body weight passes through the foot every time it strikes the floor whilst running. So it makes sense the right shoes will absorb some of this shock, and help protect from impact-related muscle strains and injuries.

Performance
Wearing a particular shoe is never going to change a couch potato into Usain Bolt; but it's surprising what a difference it can make! Here are a few examples:

• Whilst weightlifting, stability is extremely important. Shoes like the purpose-designed Reebok CrossFit OLY Lifter have got stability in mind, keeping the drop between the heel and toe minimal. The more stable the foot is on the floor, the better the weightlifting.


• Shoes can take a real pounding during rope-climbs. The friction between the rope and the shoe easily, and quickly, causes damage to the shoe and discomfort to the wearer. A number of shoes specifically designed for CrossFit - and the Reebok CrossFit Nano is just one example - include reinforced and protected areas on the inside of the shoe, specifically for rope-climbing.

• The running shoe industry is massive, and specialised running shoes have been around for years. However they're exactly that - specialised for running, designed to be durable through miles of pavement pounding but unlikely to suit other CrossFit activities. For running, it's vital that shoes have some support, as well as flexibility in the sole and are lightweight. Ranges like the Inov-8 CrossFit shoes are starting to blend running shoe technology with CrossFit demands.

The right CrossFit shoe will help an athlete achieve their best, and an unsuitable shoe will slow them down and could actually cause injuries in some cases. It's that simple.

Sisu—The Mikko Salo Documentary

The CrossFit Games are the proving grounds for elite fitness, and when the last barbell hits the ground and a champion is crowned, the analysis begins.

In 2007, James (OPT) FitzGerald used passion and superb overall conditioning to win the inaugural edition of the CrossFit Games. A year later, Jason Khalipa used incredible strength and power to come out of nowhere to emerge victorious. In 2009, Mikko Salo arrived in Aromas and used a balance of strength, endurance and perseverance to claim the title.

After the Games, Sevan Matossian traveled to Salo’s hometown of Pori, Finland, to give the CrossFit community a closer look at the World’s Fittest Man. What he discovered was sisu.

Intrinsic to Finland and its people, sisu is a form of stoic courage and unwavering perseverance in the face of long odds and hard challenges. It’s the kind of thing that allows a person to quietly set his will to complete just one more rep before setting down the barbell. It’s what helps a man climb a hill when his body wants to refuse. It’s the intangible quality that helps an elite athlete complete eight unknown events and emerge as the world’s fittest.

Sisu is perhaps best defined by Salo himself after he’s asked why he doesn’t lie down after a completing a chest-to-bar Fran in a time that would have placed him first in the event at the 2008 CrossFit Games.

“I once read an article about it: when animals surrender they go lying on their back,” Salo explains. “From then on I decided I would never go lying on my back. It’s a sign of weakness and surrendering. I’m never lying on my back.”

That’s sisu, and it defines Mikko Salo.

59min 33sec

CrossFit® - Forging Elite Fitness® (http://crossfit.com)
The CrossFit Journal -- (http://journal.crossfit.com)
The CrossFit Games -- (http://games.crossfit.com)

The CrossFit Games® - The Sport of Fitness™
The Fittest On Earth™

Crossfit Training Becomes More Popular With Women

Crossfit is the hottest fitness craze today, but how does it work and can everyone Crossfit? Crossfit Clearwater training is exactly that. Crossing various types of workouts in order to maximize the exercise, this exercise involves muscle and strength training, aerobics, endurance and balance testing, and flexibility to increase agility. It can be very extensive and is not recommended for beginners.
Training with crossfit is often thought of as a strength and conditioning methodology of exercise. There are crossfit machines that claim to have this ability, but do lack some components and no machine can handle it all. CrossFit routines maintain that the best way to work the body is to never focus on just one area, but rather by focusing on the entire body. CrossFit Clearwater Programs use €free weights, kettle bells, gymnastics rings, pull-up bars and many calisthenics exercises. CrossFit may call on athletes to skip, run, row, climb ropes, jump up on boxes, flip giant tires, and carry odd objects. They can also squat and bounce medicine balls against walls.€

You Won't Get Bulky. Remember with Crossfit Clearwater: your bodyweight depends on the amount of calories you eat & expend. Strength training will make you gain muscle & lose fat. But you'll stay at the same bodyweight unless you start eating more. 

 

  Women have lower testosterone levels than men. Muscle mass & strength depend on your testosterone levels. The only way women can get as muscular as man is by using steroids or pro-hormones. There are many Benefits for Women taking Crossfit Clearwater training. I wrote about the reasons to starts strength training in the past. They're the same for women:
 * Less Fat. More muscles, decreased body fat at the same bodyweight.
  *Balanced Physique. Many women are skinny in the upper body & bulky in their legs. Strength training will balance your physique.
  *Increased Bone Density. Lifting weights prevents osteoporosis.
  *Blood Circulation. Helps combat cellulites on thighs & gluts.
  *More strength
  *Fun. Women really like sports from my experience, especially when they have fun while getting results.
How Women Should Train. There is no difference with this workout. You want to work out the same as men do. Women want to do the same exercises, same sets, and reps. Same Crossfit Clearwater Florida programs. If your goal is toning up & losing fat, strength is your tool. Focus on getting stronger on the Squat, Bench Press, Deadlift, and Overhead Press & Pull-up. Get on the beginner strength training program.

Some results include. The difference in testosterone levels will influence the results you'll achieve as a woman. In general: Increased muscle mass, but less than a man. You will also see a decrease in body fat. 16% for women is the same as 10% for men. Also you will enjoy an increase in strength, but again less than a man.
In terms of physique, look at the women at CrossFit. They're athletic, in shape & not bulky. Their secret is simple: training hard, consistently & eating healthy.

 Source Alex Sanders / Crossfit Clearwater
 

2015 Live Open Announcement Venues and Athletes

The workouts for the 2015 Reebok CrossFit Games Open will be announced live from affiliates across the United States. Moments after each workout is released, two or more CrossFit Games competitors will go head-to-head to set the scores to beat.

Checkout 2015 Live Open 

The Test of Fitness

 Published on 20 Feb 2014

A documentary about creating the ultimate test of fitness, the CrossFit Games.

Nearly 12 years ago, CrossFit Founder and CEO Greg Glassman defined fitness. In 2007, the first test to find the fittest man and woman on Earth was born: the CrossFit Games.

"It's as easy as this: if fitness can be defined and measured, then it can be tested, and we can, in turn, find the fittest," Glassman wrote in 2013 of the CrossFit Games, which started as a small competition between friends and grew into a global battle.

Glassman's definition of fitness: work capacity across broad time and modal domains—something measurable, observable and repeatable.

"We claim to title the Fittest on Earth, and we can do that because we as a fitness methodology have defined fitness," says Dave Castro, Director of the Games.

He continues: "No one else is testing fitness, and at this point, no one can make a claim."

"Anyone in the field of exercise would agree that the definition of fitness that Greg Glassman came up with is as complete as any that's ever been," says Matt Chan, a six-time Games competitor and member of CrossFit's Level 1 Seminar Staff.

He adds: "Fitness is not just in the gym. Fitness is outside of the gym. It's life. Anytime you find yourself saying, 'Damn it, I can't do that,' you have a hole in your fitness."

In this official CrossFit Inc. documentary, learn how and why the Games started, as well as about the efforts that go into making the annual event not just an athletic contest but also an experiment in human performance.

Justin Bergh, CrossFit Games General Manager, explains: "We'll look back and say, 'We were just—in 2013—scratching the surface. We were just starting to understand what fitness really was.'"

Video by Heber Cannon and Jonathan Glancy.

The CrossFit Games -- (http://games.crossfit.com)

The CrossFit Games® - The Sport of Fitness™
The Fittest On Earth™