News and WODS

1,500 Calories a Day, 50 Miles a Week, 1 Broken Hip

When Amy Williams' bones began to spontaneously break before she turned 30, she knew it was time for a change. Her body fat had dropped to just six percent, and her dangerously low bone density contributed first to a broken hand and then to a broken hip. "I hit rock...

Paleo Creamy Sun-Dried Tomato Chicken

INGREDIENTS 1/4 cup unmodified potato starch or tapioca starch 1 Tbsp salt 1 tsp ground pepper 8 bone in chicken thighs (bone-in, skin removed) 3 Tbsp olive oil 1 yellow onion, sliced 3/4 cup sun-dried tomatoes, chopped 1 Tbsp garlic, minced 1 tsp Italian seasoning 1...

The 7 Best Mobility Exercises You Haven’t Tried Yet

Years ago, having “flexibility” meant you did a few toe touches pre- and post-workout to loosen up. Now, in search of better flexibility, you’re likely to stumble across dozens of different yoga classes, tons of new tools like bands and foam rollers, and a confusing...

Off the Carbs, Off the Couch

“Nutrition is just as—if not more—important than movement.” CrossFit Seminar Staff member Joe Westerlin said that shortly after he had drawn a small triangle in the upper-left corner of a whiteboard at CrossFit Omaha. He had divided it into five sections from top to...

Ways to Treat Chronic Inflammation

It might sound strange, but if you twist your ankle, and it swells up to the size of a small chihuahua, that's actually a good thing. Inflammation helps wounds heal, and our body would be pretty screwed without it. Of course, if the swelling never went down, problems...

Homemade Protein Bars

Ingredients: ½ cup organic nut butter, I used peanut butter but almond or cashew will work as well ½ cup oat flour ½ cup honey 2 scoops of vanilla protein powder Wax or parchment paper Instructions: Add all ingredients into a large mixing bowl. Stir together until...

6 Core Exercises to Ease Lower Back Pain

When most of us think about exercising with lower back pain, we think about workarounds. As in, “is that squat going to hurt? And what variations can I sub in to prevent a flare-up?” But, according to new research, we should actually be asking, “what can I do to...

The Kettlebell Swing: Why It’s The Perfect Exercise

Thomas Edison once said, "The doctor of the future will give no medicine; instead he will interest his patients in the care of the human frame, nutrition and the cause and prevention of disease.” If you were looking for a single exercise to care for the human frame...

CrossFit Lifeguard: Jeremy Magee

A strong back saved a retired Marine’s life after a 25-foot fall broke four of his vertebrae. Jeremy Magee has been in combat twice: once in 2003 with the Marine Corps and then again in 2010 with the Pennsylvania National Guard. Both times in Iraq. He knows what it’s...

Chocolate & Almond Butter Fudge

Ingredients Bottom chocolate layer: 1 3/4 cups dark chocolate chips 1/2 cup creamy almond butter 1 Tbsp honey 1/4 cup coconut oil 1/2 tsp pure vanilla extract Top almond butter layer: 1 1/2 cups creamy almond butter 1/2 cup coconut oil melted & cooled 5 Tbsp raw honey...

25 Must-Try Medicine Ball Exercises

Time to get schweddy with some balls! Medicine balls, that is. Available in varying sizes and weights (some up to 150 pounds!), these weighted spheres can help improve muscular power and sports performance. The balls can be thrown and caught (don’t try that with a...

HOW TO WATCH THE 2018 GAMES

The 2018 CrossFit Games are under way!  Here is the best way to watch them: The 2018 Reebok CrossFit Games will take place Aug. 1-5, at the Alliant Energy Center in Madison, Wisconsin. Planning to watch from the comfort of your home? Read on to find out how....

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