More Bang for Your Buck
Written by Mark Riebel

(Originally published on September 15, 2009)

In a previous post, I explained that the notion of the fat-burning zone is a misunderstood concept, and that a higher intensity of exercise yields more results than a low-intensity session (when we look at it from the caloric expenditure standpoint). If fat loss is one of your goals, caloric intake and expenditure is something you should be mindful of, and burning more calories during exercise will help to increase that expenditure and subsequent weight loss.

Creating Torque Through Internal Rotation
Video by CJ Martin and Julien Pineau

Over the years the CrossFit community has given a lot of attention to the concept of creating torque through external rotation, but little has been mentioned regarding the benefits of creating torque through internal rotation. C.J. Martin and Julien Pineau discuss the topic and when athletes should be creating tension through internal rotation to lift heavier loads more efficiently and safely.

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 . . .


(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,

What Does @ 30X0 Mean? – Why I Like Tempo Training
Written by C.J. Martin

Slow down . . . it might be your key to avoiding injury and getting stronger.

Tempo training is not just for bodybuilders.  Olympic caliber athletes from all over the world use tempo training to become stronger, faster and more powerful.  The benefits of tempo training have been touted for years by the likes of Bulgarian Olympians and their coaches to internationally renowned strength coaches Ian King and Charles Poliquin.  I was introduced to the benefits of tempo training by my coach and mentor,

An Almost Paleo Week
Written by George Economou and Sarah Murray

I say “almost paleo” because there are a few caveats. First, I use salt. Not a lot, but I do use it. I also use a little balsamic vinegar on my salad. If you want a completely paleo salad, you can substitute a little lemon juice and pepper for the vinegar. There are one or two other little “cheats” and I’ve annotated them as such in the recipes.

Sunday is a big food day. I think one of the keys to success with any lifestyle (I prefer to call it a lifestyle,