golfSix Ways CrossFit Improves Your Golf Game

Let’s face it, you can’t WOD all day every day.  Not even Rich Froning can do that.  You have to venture outside the gym/box/garage every now and then.  One of my favorite outside activities is playing golf.  Golf has become even better lately now that I’m taking my CrossFit forged body and skills out on the course with me.  You can reap WOD benefits too!  Here are six ways that CrossFit improves your golf game. 

Six Ways CrossFit Improves Your Golf Game

While we have an arsenal of clubs to unleash holy hell upon those little white balls, most golf swings involve the same fundamentals.  CrossFit benefits also span the myriad of golf shots, assisting you from the first tee to the 18th green.  Let’s take a ground up approach, starting with our beautiful feet, enclosed in our goofy looking golf shoes. Continue reading here.

WOD (24-Aug-2016)

Five sets of “Barbara”:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

(So, work for 3 min, rest for 3 min for 5 sets)

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Screenshot_2016-08-22-19-58-03-1Beauty in Strength:

The Rise of the Strongwoman  Athlete

Strongman? But you’re not a MAN!”

This is a common response I receive when explaining that I am a strongman athlete. While fighting off the urge to roll my eyes, I smile and explain that despite their disbelief, the sport of strongman for women is very much real and is growing rapidly. Continue reading here.

WOD (22-Aug-2016)

Four sets of:
8 Good Mornings (pick your poison on load)
Rest 45 seconds
10 Supine Ring Rows
Rest 45 seconds
45 sec Plank from Elbows
Rest 45 seconds

For time:
12 Ground to Overhead (135/95)
12 Box Jumps (30/24)
9 Ground to Overhead
9 Box Jumps
6 Ground to Overhead
6 Box Jumps
Run 600 Meters

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road-to-recoveryUnderstanding Your CNS & Recovery Needs


Working with athletes online allows me access to a wide range of folks I may otherwise not ever have the privilege of working with, and many of them are CrossFitters. Often people contact me when they are not making the progress they want and they need help — usually they are frustrated with their training or their box. I truly enjoy working with these folks in particular.

I hear people talking about training for 6 months and adding 2 kilos to a barbell lift. Really? Two kilos in six months to a year? As a coach and as an athlete, that is suicide watch for me if that’s all I am gaining in a stretch that long. These clients tell me all about how hard they are working and how much effort they extend in areas like diet and time spent at the gym. They buy the best gear, sleep right, live a healthy lifestyle, and still are not seeing real gains. What the heck? Continue reading here.

WOD (22-Aug-2016)

Four sets of:
8 Back Squat
Rest 60 seconds
6 strict pull ups (add weight if able)
Rest 60 seconds
60 Sec Double-Under Practice
Rest 60 seconds

For time:
Run 800m
followed immediately by . . .
Three rounds of:
10 KB Snatch (5/arm, alt)
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

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carbs vs cancerCancer, Carbs and Controversy

By Brittney Saline

Accounts of deadly tumors date as far back as 3,000 B.C. in ancient Egypt.

Yet despite centuries of study, cancer is—after cardiovascular disease—the world’s second-leading cause of death, claiming more than 8 million lives in 2012 alone, a number that’s expected to nearly double over the next 20 years.

Prevailing theories on the origin of cancer held by most researchers and oncologists today dictate that cancer is thought of predominantly as a genetic disease, whereby damage to a cell’s nuclear DNA turns the healthy cell into a cancerous one.

But what if we’ve only been studying a piece of the puzzle for all these years? What if cancer is just as much about what we put into our bodies as the genes we were born with?

Thomas Seyfried, a Boston College biology professor with a doctorate in genetics and biochemistry, disagrees with the idea that cancer is primarily a genetic disease.

“That’s all misinformation,” said the author of the 2012 book “Cancer as a Metabolic Disease.” Continue reading here.

WOD (19-Aug-2016)

A. Bench Press 5-5-5-5-5-5

B. Griff

For time:
800m run
400m run (backward)
800m run
400m run (backward)

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diet-vs-exercise-for-weight-lossThe science is in: exercise won’t help you lose much weight

We’ve been conditioned to think of exercise as a key ingredient — perhaps the most important ingredient — of any weight loss effort.

You know the drill: Join the gym on January 1 if you want to reach your New Year’s weight loss goal.

But in truth, the evidence has been accumulating for years that exercise, while great for health, isn’t actually all that important for weight loss.

To learn more about why, I read through more than 60 studies (including high-quality, systematic reviews of all the best-available research) on exercise and weight loss for a recent installment of Show Me the Evidence. Here’s a quick summary of what I learned. Continue reading here.

WOD (18-Aug-2016)

7 rounds for reps of:
1 minute of hang power snatch (75/55)
1 minute of overhead squats (75/55)
1 minute of burpees, jumping over the barbell
Rest 1 minute

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Rich-Froning-Team-582x319Rich Froning On Mat Fraser & Returning to Individual Competition

By Damect Dominguez

On August 3rd a video titled “Inside the Leaderboard: Fraser’s Margin of Victory” was posted on In it, Games analyst Tommy Marquez compares the newly crowned Fittest Man on Earth to the 4x champ Rich Froning. Since Fraser’s win a few weeks ago, many in the CrossFit community have done the same, while dreaming of a 2017 Games where Froning competes head to head with Fraser on the individual stage. Well, Froning heard the rumblings and decided to end the speculation quickly. Enter Rich Froning (from his Instagram post):

Soapbox alert
We’re around 2 weeks out from the CrossFit Games and I’m already tired of the Fraser/Froning comparisons. Continue reading here.

WOD (17-Aug-2016)

Four sets of:
6 Deadlift
Rest 45 seconds
6 Single-Arm Dumbbell Press / arm
Rest 45 seconds
8 Barbell Alternating Reverse Lunges / leg (95/65)
Rest 45 seconds

Three rounds for time of:
400m run
20 Russian Kettlebell Swings (eye level)
10 L-Seated Dumbbell Presses

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11315Weight a Second: Perfecting the Jerk, Part 2

By Mike Warkentin

Mike Burgener offers quick tips for turning push presses into jerks.

The jerk is a lot like Nobuyuki Kayahara’s “Spinning Dancer.”

Some see the silhouette spinning clockwise, while others see counter-clockwise movement. The effect of the optical illusion is so profound that the brain struggles to grasp how the reversed movement would even be possible. Look at the silhouette again and you might see that the movement has somehow reversed.

The jerk is all too similar.

Some athletes intuitively understand that the jerk is about moving the body around and under the barbell. Other athletes perceive with certainty that the bar must be driven upward. In reality, both are correct to a degree—just as the illusion spins both ways. The problem comes down to timing. Continue reading here.

WOD (16-Aug-2016)

Three sets of:
Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0
(add weight if possible)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs

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 split-jerkWeight a Second: Perfecting the Jerk, Part 1

By Mike Warkentin

Mike Burgener offers quick tips to correct footwork in the jerk.

The jerk really comes down to a fraction of a second.

Time it perfectly and the bar seems to stall in the air while a lightning-fast athlete wedges himself between the steel and the ground with perfect balance. The lift looks easy and natural, full of agility and grace. It’s like watching a gymnast stick the landing.

Miss the correct moment by a fraction of a second and the lift looks sluggish and ugly. It even sounds wrong, with the crisp report of a solid, confident jerk replaced by odd skidding sounds, staggered steps and the awkward crashing bumper plates.

“It’s such a meticulous lift. And the beauty of it is that you win weightlifting contests and heavy-duty contests, you win with the clean and jerk. You don’t win with the snatch,” said Mike Burgener of CrossFit Weightlifting. Continue reading here.

WOD (15-Aug-2016)

Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 Bulgarian Goat Bag Swings x 10-12 here
Station 2 Single-Leg Box Step-Up x 6-8 reps each
Station 3 Supine Ring Rows x 8-10 reps

Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees

continuing to climb the ladder until 3 minutes is up.

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rippedCrossFit Athlete: We Don’t All Have ‘Crazy Ripped Abs and Zero Body Fat’

by Julie Mazziotta

Jamie Hagiya can back squat 315 lbs., clean and jerk 235 lbs. over her head and flip monster truck tires like it’s nothing. But the CrossFit games athlete doesn’t have the ripped six-pack abs of her competitors – and she’s learned to accept it.

Hagiya, 31, who is preparing for the grueling CrossFit Games starting on July 19, posted on Instagram about how she overcame her body-image issues.

“My body does not look like all the other @crossfitgames female athletes with crazy ripped abs and zero body fat on their stomachs. I wish I could look like that, but I’ve come to the realization that this is my body,” she writes.Continue reading here.

WOD (12-Aug-2016)

7 Rounds for time of:

  • 10 Hang Cleans (115/75)
  • 10 Wall Balls (20/14)
  • 10 Push-ups
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two-minds1The Two Minds of a Barbell Athlete

There’s plenty of good advice on Breaking Muscle about the athlete’s mindset. I’m not discounting any of it, but the emphasis tends to be toward improving motivation, discipline, attention to detail, and attitude. These are all important to a lifter, but in the seconds when you’re executing the lift, how do you stay in the moment and apply the lessons you’ve learned? If you find you’re consistently frustrated with yourself and unable to get out of your own way during your lifts, this article is for you.

The Inner Game and the Barbell

Timothy Gallwey’s 1974 book, The Inner Game of Tennis goes into detail about the principles that allow you to utilize your innate learning ability to maximize the skill practice in every rep. These principles are arguably even more important to iron athletes than tennis players or golfers. A golfer has the opportunity to practice hundreds or even thousands of strokes at game intensity in a single session, but a strongman can only knock out a few sets of log cleans and press at 80% of their one-rep max before fatigue kicks in.

It’s not good enough to just do ‘practice reps’ at light weights, either. A heavy barbell back squat isn’t a harder air squat. The mechanical differences are great enough that it counts as an entirely different lift. Cindy rounds and AMRAP front squats with 135lb won’t prepare a powerlifter for the requirements of a true one-rep max back squat.Continue reading here.

WOD (11-Aug-2016)

Four sets of:
8 back squat
Rest 60 second
5 strict pull ups
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Three rounds for time of:
12 Dumbbell Push Press
12 Heavy Kettlebell Swings
12 Push-Ups

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