ARTICLE: Arthritis: You’ve Got to Keep Moving

4EVCJN8A.jpeg

CrossFit:

Back Squat 4-4-4-4-4
Rest as needed between sets.

Then,

Complete as many rounds as possible in 12 mins of:
7 Box Jumps, 30/24 in
14 Kettlebell Swings, 32/24 kg

Comp: 24/20" 53/35#
Perf: 20/16" 35/26#
Fit: 16/12" 26/17#

Article:

“I can’t exercise anymore. You see, I have arthritis.”

I’ve had many patients enter my exam room, look me straight in the face and say that.

My mind drifts to some of the videos I’ve seen in the CrossFit Journal that show adaptive athletes and morbidly obese people exercising.

On further questioning, I find the patients are usually referring to hip or knee arthritis—the most common forms of arthritis—and I proceed to ask about their limitations. Most people say they can’t run or walk long distances anymore. I then ask questions about upper-extremity disabilities and abdominal or back issues, and I find that most people don’t have problems in these areas. I then concoct workouts and ask the patients to try them, get the heart rate up and see how they feel afterward.

Read More https://journal.crossfit.com/article/arthritis-rockett

ARTICLE: Five Habits of Highly Successful Eaters

KACxV0Pg.jpeg

CrossFit:

Clean + Front Squat + Jerk 1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

*1 Set = 1 Clean + 2 Front Squats + 1 Jerk

Then,

30-20-10 reps, for time of:
Overhead Squat, 95/65 lbs
Assault Bike Calories

TIMECAP: 10:00 GEAR: 3
Competition: 75/55#
Performance: 65/45# 20-15-10 on Assault Bike
Fitness: 45/35# 15-10-5 on Assault Bike

Article:

The secret to good nutrition is establishing healthy habits you can follow for the long haul—not for weeks or months but for the rest of your life.

Becky Harsh—CrossFit Inc. Seminar Staff trainer, Certified CrossFit Coach (CF-L4) and owner of CrossFit Beaver Menace in Castle Rock, Colorado—provides one-on-one nutrition coaching. Over the years, Harsh has noticed that those who find long-term success share a similar approach. The people who meet—and exceed—their goals share five essential qualities that have nothing to do with eliminating certain foods or eating at specific times during the day.

If you’ve been struggling to stick with a nutrition plan, consider these five habits of highly successful eaters.

Read More https://journal.crossfit.com/article/habits-achauer

ARTICLE: Hey, Good Lookin'

imxQ_RqA.jpeg

CrossFit:

Find your Strict Press 8 Rep Max.

TIMECAP: 25:00

Then,

For time:
Row, 500/450 m
30 Alternating Dumbbell Snatches, 50/35 lbs
Row, 500/450 m

TIMECAP: 6:00 GEAR: 3
Competition: 40/30#
Performance: 30/20#
Fitness: 20/10#

Article:

“Those women look manly. That’s too much muscle—I don’t want to look like that, like a man.”

The woman who made these comments in a class at CrossFit Rising Phoenix—formerly CrossFit Blue Bridge—in Shohola, Pennsylvania, wasn’t talking about her fellow members. She was referring to CrossFit Games athletes: women at the top of the sport, professional athletes who devote their lives to competing in CrossFit.

The comments weren’t directed at her workout partners, but that didn’t stop them from taking her remarks personally.

“We started getting feedback from the husbands of other women in that class, saying, ‘My wife now is worried about how she looks,’” Erin Ruppert, the affiliate owner, said.

The comments spread through the class like a virus.

Men and women began focusing more on weight loss, setting aside performance goals they’d previously been working toward. Movement quality in the class started to degrade.

“Everyone wanted to move as fast as this woman,” Ruppert said.

Read More https://journal.crossfit.com/article/appearance-achauer

HAPPY HALLOWEEN

w1Y73ACw.jpeg

CrossFit:

For time:
3 rounds of:
15 Thrusters, 115/75 lbs
15 Chest-to-bar Pull-ups
-- then --
4 rounds of:
20 Toes-to-bars
20 Box Jump Overs, 30/24 in
-- then --
5 rounds of:
25 Burpees
50 Double Unders

TIMECAP: 35:00 GEAR: 2.5
Competition: 95/65# Pull-Ups 24/20# DUA
Performance: 65-75/45-55# Banded Pull-Ups or Ring Rows Toes as high as possible 20/16” 150 Singles 20 Burpees
Fitness: 45/35# Banded Pull-Ups or Ring Rows Knee Raises 16/12” 50-100 Singles 15 Burpees

RECIPE: Deviled Egg Eyeballs and Spooky Paleo Halloween Snacks!

W4dd3wZA.jpeg

CrossFit:

Deadlift 4-4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.

Then,

4 rounds for time of:
21 Sumo Deadlift High-pulls, 95/65 lbs
3/2 Rope Climbs

TIMECAP: 12:00 GEAR: 2.5
Competition: 75/55# 2/1 RC
Performance: 65/45# 6/4 Strict GTS
Fitness: 45/35# 6/4 GTS

Recipe:

Have I spooked you? Haha, I hope not! Well, unless it’s a good thing, because it’s SCARY how good these deviled egg eyeball appetizers and treats are. Okay, my puns are over, but stay with me till then end so I can share the recipe!

So, can I let you in on a secret? I love Halloween for the fun treats and parties, but the actual Holiday itself still scares me. Yep, I grew up with three older brothers who would taunt me with Freddy Krueger and Chucky the Killer doll sound effects. Needless to say, after the age of 10, I could not look at my dolls the same, nor could I keep the lights off in my room. 22 years later, I still have a closet light on. Come on, I know you’re the same. Haha!

Well, today’s spooky recipe round up is not suppose to scare you, although it might make you JUMP (into the kitchen). 😉

Read More https://www.cottercrunch.com/paleo-deviled-egg-eyeballs/

ARTICLE: 15 OF THE BEST CROSSFIT HALLOWEEN COSTUMES

THUQ9Ubw.jpeg

CrossFit:

For time: Chest-to-bar Pull-up

-Level 1: Tap Swing + Chest-to-Bar attempt, 6x(2+1)x6
-Level 2: Chest-to-Bar + Tap Swing, 6x(1+2)x6
Level 3: Shoulder Width Chest-to-Bar, 6x6

Then,

Complete as many rounds as possible in 15 mins of:
Walking Lunge, 50/35 lbs, 100 ft
Run, 200 m
15 Push Press, 50/35 lbs
Run, 200 m

Competition: 40/30# Performance: 30/20# Fitness: 20/10#

Article:

Crossfitters LOVE Halloween because it gives us a great excuse to let loose and have fun, all while getting in a great workout. Plus even if you don't win the WOD you can always win the best Halloween costume! Here are 15 of our favorite costume ideas for this Halloween.

1. YOUR FAVORITE CROSSFIT GAMES ATHLETE

This is an easy one; just pick your favorite CrossFit athlete like former champs Rich Froning or Annie Thorisdottir and tada (you probably already have all the gear anyways)! Our favorite bearded and body hair blessed Crossfitter Lucas Parker is another option that's sure to get you laughs and cheers.

2. A KETTLEBELL

Pick your pood and get to swinging! Get creative and you can dress up as any of your favorite piece of gym equipment.

Read More https://www.shopboxbasics.com/blogs/news/15-of-the-best-crossfit-halloween-costumes

ARTICLE: 30 Clever Halloween Costumes That Will Make You Say, "Why Didn't I Think of That?"

yblZPTWg.jpeg

CrossFit:

For time: Handstand Push-up

Handstand Pushup:
-Level 1: Box L-Headstand Pushup
-Level 2: Handstand Pushup Negative
-Level 3: Knees-to-Elbows Handstand Pushup Or L-Sit Shoulder Press 8-8-8-8-8

Then,

4 rounds for time of:
Max Rep Push Up, 2 mins
Max Cal Row, 2 mins
Rest 2 mins

Article:

Harley Quinn is so last year (even though she is getting her own Suicide Squad spinoff), and this year's Halloween calls for something new. If you want a Halloween costume that no one will expect but everyone will appreciate, look no further than these 30 original (and inexpensive!) costume ideas. Not only will these costumes guarantee that you won't run into one (or five) of your twins at a party — you're likely to get way more likes on your Instagram for your creativity as well.
Read More https://www.popsugar.com/smart-living/Creative-Halloween-Costumes-2018-45112730


ARTICLE: There's a fitness-filled cruise this winter for the CrossFit-obsessed

jkGccNww.jpeg

CrossFit:

Back Squat 4-4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.

TIMECAP: 25:00

Then,

For time:
40 Double Unders
30 Jumping Squats
40 Double Unders
30 Alternating Dumbbell Snatches, 50/35 lbs
40 Double Unders
30 Jumping Squats
40 Double Unders

TIMECAP: 7:00 GEAR: 3
Competition: DUA 40/30#
Performance: 80 Singles 30/20#
Fitness: 40 Singles 20/10#

Article:

For the fitness-obsessed, vacations — as fun, beautiful and amazing they may be — tend to interrupt the routine people have worked so hard to create and maintain. For CrossFitters who want to take their WOD (that’s CrossFit lingo for ‘workout of the day’) on the road with them, the perfect solution has been created: a CrossFit cruise called WOD on the Waves.

On Monday, Jan. 21, 2019, the fit-ship will be setting sail from Miami, and between then and Jan. 25, CrossFitters will be visiting Nassau and CocoCay in the Bahamas, before heading back to the port in Miami. Along the way, there will be tons of workouts scheduled (both on and off land), informative fitness and nutrition seminars and, of course, some #gains-inducing food with paleo- and dairy-free options a-plenty.

CrossFit celebrities, like Rich Froning and Brooke Wells. will host workouts all throughout the stay and sprinkled in-between workouts will be nightly theme parties — toga, anyone? — as well as local gym t-shirt swaps.

Read More https://www.phillyvoice.com/crossfit-cruise-wod-waves-fitness/

ARTICLE: You Don’t Have to Be Old and Broken

H72FhsEw.jpeg

CrosFit:

Clean 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

TIMECAP: 20:00

Then,

Complete as many rounds as possible in 20 mins of:
12 Clean & Jerks, 145/100 lbs
9 Bar Facing Burpees
Run, 400 m

Competition: 115-135/75-95#
Performance: 75-95/55-65#
Fitness: 45-65/35-45#

Article:

The stereotypical media portrayal of aging is a person who complains of joint pain, demonstrates a restricted range of motion and moves with a slow, unsteady gait.

A well-documented correlation can be found among age, gait speed and stability: As we age, speed and stability go down (7,14). This is not in reference to athletic performance of older athletes but to walking and simple standing tasks among the general public. One part of the stereotype is seemingly supported by science.

As for range of motion in well-seasoned joints, again the literature is replete with papers that present a correlation between advancing age and reduction in flexibility (10,12). It appears that another part of the age-related stereotype is underpinned by science.

Stereotypical aging characters in books and scripts often use colorful colloquialisms to call attention to the presence of pain and how they feel about it. In the scientific literature, the association between aging and pain is present (8), but some interesting physiological and psychological quirks and inconsistencies bear more consideration than given here. Overall, the stereotypical presentation of joint pain appears to be supported by data, at least in part.

Read More https://journal.crossfit.com/article/stereotype-kilgore

VIDEO: FATU TOA: COURAGEOUS OF HEART

ZPY-A05A.jpeg

CrossFit:

Romanian Deadlift (snatch grip) 8-8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

TIMECAP: 25:00

Then,

4 rounds for time of:
12 Pull-ups
24 Anchored Sit-ups
Farmer Carry, 50/35 lbs, 75 m

TIMECAP: 15:00 GEAR: 2.5
Competition: 40/30#
Performance: Banded Pull-Ups or Ring Rows 35/25#
Fitness: Banded Pull-Ups or Ring Rows 30/20#

Video by Michael McCoy. The owners and coaches of CrossFit Fatu Toa have made it their mission to improve health in Samoa, an island nation with an obesity rate north of 75 percent. "Here in Samoa, there's a very high rate of non-communicable diseases," says coach Dean Sefo.

RECIPE: HALLOWEEN APPLE MOUTHS

0A2rkZyg.jpeg

CrossFit:

Strict Press 8-8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes build over the first three sets to a challenging but manageable weight, leaving two good reps in the tank. Repeat that weight for the remaining two sets.

Then,

4 rounds for time of:
10 Single Arm Power Clean, Lefts
10 Single Arm Push Press, Lefts
10 Single Arm Power Clean, Rights
10 Single Arm Push Press, Rights
3 Rope Climbs

TIMECAP: 15:00 GEAR: 2
Competition: Partial Rope Climbs
Performance: Strict GTS 3 to 1
Fitness: GTS 2 to 1

Recipe:

Halloween is at the door and many will be facing a common question when it comes to holidays that are associated with unhealthy food: should we or the kids fully indulge, should we stay strict Paleo or can a compromise be attained? We think that the later option should prove to be best for a vast majority of people. That is, of course, unless you’re dealing with a digestive or autoimmune issue that doesn’t allow for any misstep.

Fun, tasty and creative treats like the following creepy apple mouths can easily be created with healthy ingredients. Healthy or not, the kids will jump all over it if it’s fun and tasty so this one is a clear winner.

We shared a good amount of creative Halloween recipes in a previous post covering things like soups, salads and main dishes and this additional one fills a gap to complete a true feast of horror.

Have fun preparing these treats in a record amount of time or use the occasion to involve the kids with the prep work!

Halloween Apple Mouths Recipe

Ingredients

ARTICLE: The 7 Best CrossFit Gloves

GE1R_VMA.jpeg

CrossFit:

Suitcase Walking Lunge 12-12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.

* 4x12/side 12 = 6 steps per leg. Per side = per hand. Athletes should build to a challenging but manageable weight and repeat for four total sets on each side.

Then,

Complete as many rounds as possible in 9 mins of:
Run, 200 m
8 Single Arm Dumbbell Overhead Squats, 50/35 lbs
8 Single Arm Dumbbell Overhead Squats, 50/35 lbs

Start with Left Arm, Then switch to Right
Competition: 40/30#
Performance: 30/20#
Fitness: 20/10#
If mechanics or shoulder mobility is not there consider doing Waiter Squats.

Article:

Introduction

Despite this list being about the best CrossFit gloves, I’ll preface this by saying that I normally don’t wear gloves or grips for CrossFit. To me, there’s just something about the direct contact of your skin with the bar. I’ve tried almost everything on the market, and even some gels or pastes to apply to my hands, but there was always something off about these remedies.

That said, I still do try out a variety of grips and gloves, mainly for pull ups, especially when a workout calls for a high volume of them. My hands don’t seem to tear when it comes to any barbell movements (thankfully).

While this post is about the 7 best CrossFit gloves or grips, I can’t specifically say which one is best, as everyone tears in different ways – in the palm, just above the palm, on their fingers, etc.

Also, some people, like myself, only use grips or gloves for certain WODs or movements.

I’ll give you the pros and cons of each of the following products and for what types of movements, WODs, or tears they’d be ideal for.

So here are the 7 best CrossFit gloves or grips you can buy:

1: WODFitters

Read More https://kippingitreal.com/crossfit-accessories/7-best-crossfit-gloves/

VIDEO: THE CROSSFIT WORKSHOP: JUMP ROPE

ksaTLqzg.jpeg

CrossFit:

Deadlift 6-6-6-6-6
Use the heaviest weight you can for each set. Rest as needed between sets.

The first three reps of each set are performed with a three count pause just below the knees.

Then,

For time:
24 Kettlebell Swings, 24/16 kg
25 Box Jump Overs, 24/20 in
25 Dumbbell Thrusters, 50/35 lbs
24 Kettlebell Swings, 24/16 kg

TIMECAP: 6:00 GEAR: 3
Competition: 40/30#
Performance: 35/26# 20/16” 30/20#
Fitness: 26/17# 16/12” 20/10#

Learn the side swing and jump at the CrossFit Workshop: Jump Rope. The workshop features U.S. Olympian and CrossFit Jump Rope subject-matter expert Buddy Lee, who is widely recognized as one of the world's foremost jump rope authorities. Participants will leave the workshop with clear paths to elusive jump rope skills such as double-unders, triple-unders and more.

VIDEO: BETTER HEALTH, BETTER LIFE THROUGH CROSSFIT

6oxP0p1g.jpeg

CrossFit:

Power Jerk 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 good rep in the tank. Use 95% of that weight for the remaining set.

Then,

For 4 cycles:
AMRAP in 4 mins of:
30 Double Unders
20 Wall Balls, 20/14 lbs
10 Toes-to-bars
Rest 1 min between each cycle. For each cycle restart the AMRAP.

Competition: DUA
Performance: 60 Singles 14/10# Toes as high as possible
Fitness: 30 Singles 10/6# Knee Raises

Video by Duke Loren. Overweight for most of her life, Angie Virden used food to cope with stress as an adult. Virden reached a turning point when she realized she was unable to keep up with her young son when he wanted to play.

ARTICLE: Menu Minefield

M5cVW7xg.jpeg

CrossFit:

For time: Chest-to-bar Pull-up

-Level 0: Banded Pull-Ups 5x5 (Harder than last time)
-Level 1: Tap Swing + Chest-to-Bar, 5x(2+1)x5
-Level 2: Chest-to-Bar + Tap Swing, 5x(1+2)x5
- Level 3: Shoulder Width Chest-to-Bar, 5x5

Then,

4 rounds for time of:
30 Air Squats
15/10 Ring Dips
Row, 500 m

TIMECAP: 23:00
GEAR: 2.5
Competition: Bar Dips
Performance: Banded Bar Dips
Fitness: 20 Squats Elevated Push-Ups 400m Row

Article:

Which is a healthier restaurant choice, Brussels sprouts or taquitos?

If you're at the Cheesecake Factory, the answer might not be what you think.

Filed under "small plates and snacks," the Cheesecake Factory's crispy Brussels sproutspack in 69 grams of fat, 45 grams of carbohydrates (22 grams of sugar) and 10 grams of protein—840 calories. By comparison, the chicken taquitos have 22 grams of fat, 31 grams of carbohydrates (5 grams of sugar) and 16 grams of protein, for 390 total calories.

Neither choice is ideal, of course. Eating out in most restaurants in the United States is an exercise in picking the lesser of two evils, even when ordering vegetable dishes.

Chef Nick Massie, founder of Paleo NickIce Age Meals and the CrossFit Workshop: Culinary Ninja, said ideally we'd only eat out at restaurants a few times a year. The only way to be sure of what you're eating is to cook most of your meals at home.

That's not realistic for most people. Going out to eat is one of life's great pleasures, and sometimes it's unavoidable due to work or social obligations.


Read More https://journal.crossfit.com/article/restaurants-achauer

RECIPE: INSTANT POT CREAMY TOMATO PESTO SOUP

BQ9eU6hw.jpeg

CrossFit:

For time:
Run, 800 m
50 Overhead Squats, 75/55 lbs
Row, 1000 m
50 Front Squats, 75/55 lbs
Run, 800 m
50 Back Squats, 75/55 lbs
Row, 1000 m
50 Goblet Squats, 32/24 kg

TIMECAP: 35:00 GEAR: 3
Competition: 53/35# KB
Performance: 55/40# 600m run/750m Row 35/26# KB
Fitness: 35/25# 400m run/500m row 26/17# KB

Recipe:

Instant Pot Creamy Tomato Pesto Soup

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 25 minutes

Serves 4-6

Ingredients

  • 2 (28 ounce) cans of whole, peeled San Marzano tomatoes

  • 1 (16 ounce) bag of frozen cauliflower

  • 1 (32 ounce) container of chicken bone broth

  • 3 tablespoons basil pesto (I used this dairy-free brand, but you can also make your own) plus extra for garnish

  • 1-2 teaspoons salt (to taste)

  • 1 teaspoon garlic powder

  • 1 teaspoon dried oregano

  • 1/2 teaspoon black pepper

  • basil leaves, for garnish

Directions

  1. Place all ingredients in an instant pot, secure the lid, close off the pressure valve and press the Soup button and press down to 15 minutes. 

  2. Once it is done cooking, release the pressure valve with a natural release or a quick release. Once you remove the lid, use an immersion blender to blend the soup until completely smooth. Taste to see if the soup needs any extra salt or pepper.

  3. Garnish the soup with extra basil extra and basil leaves!

by juli http://paleomg.com/instant-pot-creamy-tomato-pesto-soup/

ARTICLE: Vigorous Exercise, Even a Trek Up Everest, May Be Safe During Pregnancy

DmTSBK7A.jpeg

CrossFit:

Hang Snatch 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 good reps in the tank. They should use 95% of that weight for the remaining set.

Then,

4 rounds for time of:
8 Power Snatches, 115/75 lbs
12 Bar Facing Burpees

TIMECAP: 6:00 GEAR: 3
Competition: 95/65#
Performance: 65-75/45-55#
Fitness: 45/35#

Article:

Female athletes seem to be able to exercise safely and intensively both before and during pregnancy without increasing their risk for birth-related complications, even if they are trekking up Mount Everest, according to two eye-opening new studies.

Together, the new research undercuts widely held beliefs about strenuous physical training and pregnancy.

As anyone who has experienced pregnancy knows, it is physically taxing. That cherished little fetus-slash-vampire requires a share of its mother’s blood, fuel and oxygen.

The mother’s body adapts to the child’s needs, adding blood vessels and volume, but the environment inside the womb remains almost otherworldly, with levels of oxygen flowing to the baby that are similar to those in the thin air near the top of Mount Everest, according to past research.

Read More https://www.nytimes.com/2018/10/10/well/move/vigorous-exercise-even-a-trek-up-everest-may-be-safe-during-pregnancy.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=rank&module=package&version=highlights&contentPlacement=5&pgtype=sectionfront

VIDEO: COMMON FLAWS IN THE DEADLIFT

-Lmxl-rA.jpeg

CrossFit:

Back Squat 6-6-6-6-6
Use the heaviest weight you can for each set. Rest as needed between sets.

The first three reps of each set are performed with a 3 count pause at the bottom. Notes Athletes build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the remaining set.

Then,

3 rounds for time of:
21 Dumbbell Deadlifts, 50/35 lbs
Dumbbell Walking Lunge, 50/35 lbs, 100 ft

TIMECAP: 11:00 GEAR: 2.5
Competition: 40/30#
Performance: 30/20# Fitness: 20/10#

The hips and shoulders should rise at the same time when athletes lift from the ground. The Level 1 provides introductory education on the fundamental principles and movements of CrossFit.

ARTICLE: When 500 Pounds Was Too Much

xNjjrbtQ.jpeg

CrossFit:

Deadlift 6-6-6-6-6
Use the heaviest weight you can for each set. Rest as needed between sets.

The first 3 reps of each set are performed with a three count pause below the knee

Then,

For time:
20 Deadlifts, 185/125 lbs
40 Box Jumps, 24/20 in
20 Deadlifts, 185/125 lbs

Article:

In January 2017, one of Olivia Sewell’s good friends was killed in a motorcycle accident. But while others said their graveside goodbyes, Sewell stayed behind.

“I knew I wouldn’t be able to get off the bus and walk the 200 meters and then stand there for very long, so I waited on the bus,” said the 5-foot-5 Sewell, who weighed 511 lb. at the time of the funeral. “My friend was a policewoman who wanted to change the world, and there I was at 38 years old with a body that I was killing slowly—to the point that I couldn’t even stand at her grave."

Devastated by her inability to honor her friend, Sewell vowed to make a change.

“I went home and was sitting looking at Facebook and an ad came up from Deanna (Mawson) advertising personal training, and something happened in my head. I thought, ‘This might be the moment,’” Sewell said.

Read More https://journal.crossfit.com/article/sewell-beers