News and WODS

The Tabata Revolution Explained: What, Why, And How To Tabata

A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout. Is it like CrossFit? Is it like circuit training? It is a bit of both. Tabata training is attractive because it saves a lot of time for people. It...

Fix Your Weak Foundation: Your Ankles

The ankle may be the most ignored joint next to the wrist in terms of athletic performance, flexibility, and injury prevention. Speaking in terms of a structural integrity, the base is the single most important factor. Our ankles are stability joints that must very...

6 Healthy Bento Boxes

If portion control is your kryptonite, bento boxes are a great way to avoid going overboard. But instead of grabbing a pre-made bistro box from Starbucks or Pret a Manger, why not design your own with the foods you love? Putting them together is half the fun. Melissa...

3 Exercises To Improve Your Shoulder Mobility

For increased flexibility, less stiffness, freer and fuller range of motion, and less pain in your shoulders – try these three exercises daily for one week. Incorporate them into your regular routine, if you notice positive changes. Standing Unilateral Chest...

6 Slam Ball Exercises for Stronger Legs and Glutes

When you look at a slam ball, leg and glute exercises may not be the first thing that comes to mind. But incorporating this soft weighted ball into your booty routine will work your lower half hard. Weak hamstrings, glutes and hips can lead to knee and back pain. So...

WHY DO PEOPLE GAIN WEIGHT?

t’s no secret that obesity is an epidemic in America. According to the National Institutes of Health, almost 70 percent of adults are overweight or obese. Doctors know that carrying excess weight can lead to a rash of health problems down the line, yet, it...

Sweet Potato Hash with Sausage and Eggs

This awesome recipe is great for breakfast or dinner!!! Ingredients 1 lb pastured sausage 1 medium onion, chopped 2 medium sized sweet potatoes coconut oil salt and pepper, to taste rosemary, to taste Preparation Brown sausage. Transfer to a plate. Reduce heat to...

4 Moves for a Better Back Squat

If you want to impress your CrossFit friends, there’s one exercise you should learn how to master: the back squat. Even more importantly, though, it’s one of the most effective exercises for strengthening your glutes, while also working your quads and core (yes, your...

THE LOWDOWN ON VEGETABLE PROTEINS

Since 1992, consumers guided their diet using the recognizable Food Guide Pyramid, an illustration distributed by the U.S. Department of Agriculture to show the types of foods and servings people should eat on a daily basis. As of 2011, that chart has been replaced...

The Fit Five: Mobility Vs. Flexibility

MUSCLE, STRENGTH, ENDURANCE, fat loss; those are the most common terms we associate fitness with. But there’s an important component to fitness that isn’t openly discussed as much. It’s called mobility. Trainers underemphasize the importance of it,...

CHICKEN & ZUCCHINI POPPERS

These Chicken Zucchini Poppers are squeaky clean, but not short on flavor! Gluten free, Paleo, and Whole30 friendly! INGREDIENTS 1 lb. ground chicken breast 2c grated zucchini (leave peel on) 2-3 green onions, sliced 3-4 Tbsp cilantro, minced 1 clove garlic 1 tsp salt...

How to Master CrossFit Double Unders

If the last time you touched a jump rope was in grade school, it’s time to get back into the swing of things. A trusted training method for boxers like Muhammed Ali, jumping rope improves stamina and conditioning while building speed and agility. But even if you’re...

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