Posts Tagged ‘Crossfit’

5 Ways for Swimmers to Build Upper Body Strength

Friday, July 19th, 2013

Swimming and Strength

Female Swimmers
If you want long, lean muscles, swimming is one activity that is almost certain to deliver, especially if you like doing laps rather than, say, water aerobics. But you’re going to have a much harder time bulking and building upper body strength beyond a certain point if you rely solely on aquatic sports for your physical fitness.

If you’re into competitive swimming (like triathlons or swimming the English Channel) or you simply want to improve your performance for your own benefit, building upper body strength is a good way to accomplish your goals.

A regimen that includes a variety of cross-training options is likely to provide the best solution.

Here are just a few extra exercises that are sure to deliver the upper body strength you need to take your water-based fitness to the next level.

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Top 5 CrossFit Safety Tips to Prevent Injuries

Saturday, May 11th, 2013

Staying Safe at CrossFit

Crossfit Girl Beer Keg
CrossFit is a great way to increase your level of health and fitness and stay in shape. It can help you to condition your body, build muscle, and improve cardiopulmonary function. Because it combines aerobics, gymnastics, weight training, and dynamic exercises into one comprehensive routine, you’ll get all the benefits of hitting multiple stations at the gym.

The diverse array of exercises can be tailored to your specific wants and needs, offering you the ability to reach your fitness goals more quickly than you might with traditional types of workouts, as well as keep the process fun and interesting thanks to changing routines.

Like any form of physical fitness, the practice of CrossFit isn’t without its risks for accident and injury, which means you need to observe proper safety tips when participating in such exercises. But also, because you perform so many different exercises, there are many movements to master. Performing them awkwardly for the first time, could land you will a sprain or strain.

Here are just a few tips to help you stay safe and ensure that you don’t get set back by injuries.

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CrossFit – One of the Best Overall Fitness Programs

Thursday, March 21st, 2013

Why CrossFit Could be Good for Everyone

Crossfit Girl Laura Plumley
CrossFit is one the fastest growing fitness programs in the United States, but why has it been so successful?

High intensity interval training, weight lifting, Olympic weight lifting, gymnastics, and rowing have all been around for a long time. However, CrossFit utilizes all of these movements and creates a complete program that takes the best of all the different disciplines.

This might seem overwhelming at first, but many CrossFit gyms allow scaling down to what you’re comfortable with, a trainer always watching you, and usually a two to three week starter program. This allows anyone of any age or fitness level to take advantage of CrossFit.

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Getting in Shape for Your Big Day: Wedding Prep Fitness Tips

Monday, January 7th, 2013

How to Fit In Your Wedding Dress or Tux

Fitness Bride

Brides and grooms can be Swole too!

For most brides-to-be, a wedding qualifies as one of the most important events in life. And since the vast majority only plan to do it once, they understandably want the event to be perfect. It is for this reason that months of planning go into selecting the right venue, floral arrangements, catering service, seating charts, photographer, and so on. And of course, there is the dress to consider.

For every bride this garment will be a little different, reflecting her own personal style and sense of beauty and propriety. But one thing that many women struggle with is the ability to fit into their selected gown once their wedding day arrives.
Every bride wants to be beautiful and radiant on her special day, but the truth is that the planning process can be extremely stressful, leading to fatigue, depression, and weight gain. But for the woman determined to look her best on the big day, there are ways to ensure not only that the dress fits and flatters when floating down the aisle, but that the body underneath is in peak physical condition. And there are all kinds of tools and tricks to ensure this outcome, as well as several other reasons to address fitness before the wedding day arrives.

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The Importance of Proper Form in Crossfit

Sunday, January 6th, 2013

Crossfit WomenIf you are the type of person who enjoys physical fitness, then you’ve no doubt tried several different types of exercise, from basics like jogging, cycling, and swimming, to instructional classes in yoga, Pilates, and step aerobics, to workout DVDs for P90X or Insanity. But if you’re looking for an up-and-coming exercise regimen that is going to continue to challenge you for a while, then perhaps Crossfit should be on your radar.

The only real caveat with this intense form of exercise is that it is all too easy to injure yourself if you’re not careful. Since you are pushing yourself to your physical limits with timed circuits that require you to fit as many reps into the allotted time as possible, you’ll find that you tire long before you’re through. So it’s not only important to know your limits, but also to observe proper form in every exercise. Here’s why.

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How to do Wall Balls

Friday, July 9th, 2010
Wall Balls
Wall Balls

Wall Balls is a silly name for an exercise, I know, but that’s what you get when you borrow exercises from Crossfit. In fact, Wall Balls are a great conditioning exercise that builds full body stamina and endurance. It will also make you sweat.

This is an exercise that integrates perfectly into a high intensity interval training (HIRT) circuit, and can also be used to build high intensity interval training (HIIT) sessions, but do not translate that well into Tabata training.

Wall Balls also can be used separately as a full body conditioning exercise by attempting to complete X reps as fast as possible, or by attempting to complete as many reps as possible in a set time limit. Either way, it burns!

Medicine Ball Training

Medicine ball training has been around for a long time, and in fact they were used frequently at gyms back in the 18th and 19th centuries. Ancient (3000+ years ago) wrestlers and other athletes used to train with various sand-filled implements, which evolved over time into the medicine ball.

The standard medicine ball is a weighted rubber ball measuring roughly 14 inches in diameter, although sizes vary greatly nowadays as you can get a medicine ball from the size of your fist to the size of your body.

Used in a wide variety of fitness programs, medicine balls can be benched, rowed, curled, pressed, squatted, tossed, caught, bounced, squished, and generally manhandled all for the sake of fitness.

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How to do Kipping Pull Ups

Tuesday, May 25th, 2010

Pull-ups are awesome for developing a strong, hard back. Chin-ups are great too, especially for increasing biceps involvement. Unfortunately, pull-ups are hard. Many new trainees can barely do 1, if any, pull-ups or chin-ups.

Sexy Back Muscles
A strong, hard back.

Sometimes we need a way to do pull-ups when fatigued, or maybe you are looking for a way to include pull-ups in your conditioning routine. There is a way my friends, and it is called the kipping pull-up.

How to Perform Kipping Pull Ups

A “kip” is basically using the drive from hip flexion followed by an explosive hip extension to increase momentum during a pull-up. This is useful for getting your chin up over the damned bar when performing a HIRT or Tabata session that calls for 100s of pull-up in a short period of time. Kipping pull-ups are used extensively in Crossfit workouts, and you can use kipping chin-ups in your workout too.

The types of pull-ups and chin-ups that most of us typically do in a standard weight training routine (unless you train Crossfit), are from a deadhang. Kipping pull-ups and kipping chin-ups are actually completely different exercises, and should not replace the deadhang in a standard weightlifting routine.

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Project Swole Joins Crossfit

Tuesday, March 30th, 2010
Crossfit NH
Crossfit NH

Yes it is true, I have joined my local Crossfit. They call themselves The Savage Society, and they are based out of Manchester, NH.

Why Join Crossfit?

Crossfit is a place we can go to use revolutionary exercise ideals to create an elite level of fitness. This is not so much about strength and size, as it is fitness, which is a goal that I think has been lost to the majority of gym goers nowadays.

Rather than paying $10 a month for access to treadmills, ellipticals, and some free weights, with virtually no help or planning unless you pay $100s for a trainer, Crossfit has a formula to help you attain your personal fitness goals with workouts of the day and special routines to help you. It takes some of the thinking out of designing the perfect routine.

This will definitely be a new, positive experience, and I will probably end up getting Crossfit certified myself some day.

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A Killer HIRT Circuit by CrossFit’s Willie Albert

Friday, February 12th, 2010

At a body weight of 180 lbs, Willie Albert of Iron Will Strength and Fitness in Ottawa Ontario Canada performs 10 total rounds of barbell back squat with 445 lbs, standing military press with 135 lbs, and barbell deadlift with 425 lbs. He was attempting to complete this circuit for time and finished in 4:35.

For all you math geniuses, that would be a total of 10500 lbs of work in less than 5 minutes. He’s not lifting elite powerlifting numbers, but to complete 10 rounds of this in 4 and a half minutes is impressive to me. I bet if he were going for a 1 rm, he’d be squatting and pulling in the 600s, and would be shoulder pressing 200+.

Keep reading to view his video…

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