Sprint Your Way to Victory – Part Two Written by Shane Farmer Glad to see you all back here for Part Two of our strategery session aimed at increasing your sprint rowing efficiency. “Why do I need this?” you ask. Because in CrossFit, rare is the day when you will pull a piece past 1,000 meters on an erg and by golly you better know how to get through all those shorter pieces lightning fast. To review the critical parts of a sprint start, refer to “Sprint Your Way to Victory – Part One” and we’ll be on our merry
Read more →Sprint Your Way to Victory – Part One Written by Shane Farmer (Originally published November 2010) You see it in running. A sprinter will set up in the blocks, nimbly place their hands on the white line that separates them from the next 10 seconds of pure speed, raise their hips and as the gun goes off, they explode like a gazelle, starting out low and streamlined with short choppy steps to accelerate, they pump their legs and arms in unison to be just a bit faster than the animal next to them. Just a bit faster, that’s all it
Read more →Lessons, Ephiphanies and Other Life Changing Moments Written by Nichole DeHart If you know me well then you are aware that I have life changing moments on a daily basis. I actually work hard to experience something new every day or learn a new lesson every day. These make for life changing days. In fact, I believe we all experience life changing moments on a daily basis. Life is not stagnant. Instead, we have this constant ebb and flow with our interactions between others, ourselves and nature. So really, we all have life changing moments that we experience on a
Read more →What do you have in common with a Pez dispenser? Written by C.J. Martin What do you have in common with a Pez dispenser? Nothing . . . I hope. For anyone unaware of how a Pez dispenser works, let me provide a simple breakdown. The Pez dispenser is kind of like an action figure with a long skinny body that holds gross little sugar pellets. It’s magic is in its disproportionately large head, which can take on the image of just about any superhero, cartoon character or famous figure. To dispense the candy pellets, you simply tip the head
Read more →How Much Fish Oil Should You Take? Written by Calvin Sun Just about everyone is convinced that fish oil is the one supplement that you must add to your nutritional regime. Numerous studies have shown supplementing with fish oil has a variety of health benefits including reducing inflammation, improving blood lipid profiles, improving cognitive function, preventing cardiovascular disease, increasing immune function, and reduced risk of cancers. But how much fish oil should you take in order to reap the benefits? Robb Wolf, along with many other nutrition gurus, recommends 0.5 grams of omega-3 in the form of eicosapentaenoic acid and
Read more →Preparing for an Olympic Lifting Session Written by Cody Burgener As you all know, the Olympic lifts are the greatest exercises in the history of humankind. They require strength, power, speed, flexibility, coordination, and just about anything else you could ever want to develop as an athlete. The Olympic lifts also require performance from virtually every muscle in your body. Preparing those muscles for performing the Olympic lifts well is essential. I don’t want you wasting an hour trying to prepare every muscle group though, so let’s hone in on a few important areas that every lifter should incorporate into
Read more →Are You Keeping Track? Written by Nichole DeHart So, I would like to take a poll. How many of you know your numbers? You know, like how much is your one rep max back squat? What is your heaviest clean and jerk? I am sure some of you can tell me instantly your numbers or can head over to the red cabinet and look through your logbook to tell me your numbers. As for the rest of you, my question of knowing your numbers may be a foreign concept. Alas, we shall change this! Soon we will live in an
Read more →Mediterranean Frittata Written by George and Sarah Economou This is a great dish to make on Sunday and keep in the fridge. You can cut pieces of it to take to the gym/work each morning (or enjoy at home if you’re lucky). It tastes great cold or heated up! Cook 3 pieces of bacon until done, but not super crispy (it will continue to cook in the frittata). We use a broiler pan and put the bacon in the oven at 400*F for about 20 minutes. Place several handfuls of spinach leaves in a microwavable bowl and cook on high
Read more →Breakfast Hash – A Delicious Eggless Breakfast Option Written by Michele Vieux I came up with this recipe when I bought one of those giant pork loins (that are always on sale) at the grocery store for a dinner party and didn’t know what to do with the “ugly half” which is what I call the end that has the tasty, yet not as appetizing, darker meat. Not only is it a breakfast alternative to eggs, it also makes a tasty snack. Ingredients: 3-4 lb. pork loin roast 2 T. Liquid Smoke 1-2 t. minced garlic 1 onion, thinly sliced
Read more →The Great Kettlebell Swing Debate Written by C.J. Martin Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . . IT DEPENDS. (I know, the least satisfying answer ever . . . but almost always the most accurate and best.) Let’s take a look at the traditional American and Russian swings first, and then talk about how to determine which of those is best for you, or if there is a
Read more →
