Heavy Days With Mike Giardina

	Heavy Days With Mike Giardina Mike Giardina, a member of CrossFit's Seminar Staff, explains the importance of heavy days and developing strength at a recent Level 2 Seminar. For more info and upcoming dates for the CrossFit...	From: CrossFit® Views: 312 44 ratings
	Time: 04:09	More in Sports

Primal Pit Paste

Product Review: Primal Pit Paste Written by Michele Vieux I don’t claim to have terrible body odor (B.O), but I can definitely put deodorant to the test and I did just that over the past month with not only my daily workouts, but also with travel to tropical Costa Rica weather where I was sweating  24-7. Let me preface this review with the fact that I am super picky about my choice of underarm protectant. I am paranoid about smelling bad, especially since I work in a gym where I sweat a lot. My body has the uncanny ability to [...]

January 30, 2015 – Fitness

Workout of the Day A. Four sets of: Pull-Ups x 6-8 reps @ 2110 Rest 45 seconds Dumbbell Bench Press x 10-12 reps Rest 45 seconds Partnered Leg Tosses x 12-15 reps Rest 45 seconds B. Three sets for max reps/calories: 60 seconds Row for calories 30 seconds Rest 60 seconds Kettlebell Swings 30 seconds Rest 60 seconds Renegade Rows 30 seconds Rest

Good Afternoon party people only one more day to the weekend :-) On Tuesday I did another #HIIT …

Good Afternoon party people only one more day to the weekend :-) 
On Tuesday I did another #HIIT  course but I didn't get time to post the #workout  but here it is (finally) you can see every week by following the link below. please share on all your social networks :-)
http://www.dsstuff.com/hiit-workouts/

Glad I managed to get home when I did, the snow is coming down heavy here in Michigan I think this is the start of some serious winter white stuff.
the snow inspired me to arrange a snowboarding trip at the start of Feb I normally only do a weekend but my friends have talked me into doing 5 days I'm looking forward to it already.

Hope you enjoy the workout and if you haven't already subscribed check out our new youtube chanel here is the link - http://www.dsstuff.com/wp-content/uploads/2015/01/follow-us-on-youtube.jpg
 

Thursday 150129

Rest Day

Carlos and Gabriella Sanchez, Bridgeport, Connecticut.

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"Certification and Licensure: Benefit or Liability?" - CrossFit Journal [article]

Good morning every one :-) Today we take a look at another #WOD from the official #crossfit li…

Good morning every one :-) Today we take a look at another #WOD  from the official #crossfit  list. This WOD is called Barbara and you may find it tricky if your new to CrossFit however it is a very effective workout. 
Check it out and all the other #WODS  at http://www.dsstuff.com/crossfit-workouts-of-the-day/

Check out and follow my new youtube Chanel here is the link https://www.youtube.com/channel/UCKrIW7n1xcZ0jdn2Gshh7NQ?sub_confirmation=1

Crossfit Workouts of the Day WODs • DssTuff

We are aiming to compile the biggest list of crossfit workouts on the planet starting with the official list set by CrossFit

January 28, 2015 – Performance

Workout of the Day A. Five sets of: Unsupported Seated Strict Press x 4-5 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Against a 7-minute running clock, complete: 500 Meter Row — As many rounds and reps as possible of: 5 Single Arm Press each arm (55/35 lbs) 10 Box Jump-Overs

Hope everyone has had a productive Monday :-) #crossfit #crossfitters #motivation 

Hope everyone has had a productive Monday :-)
#crossfit   #crossfitters   #motivation  

January 27, 2015 – Performance

Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes B. In teams of two, alternate sets to complete 3 each of: 10 Power Cleans (185/135 lbs) 400 Meter Run

CrossFit Radio Episode 365

On Episode 365 of CrossFit Radio, host Justin Judkins interviewed Dave Castro, Director of the CrossFit Games. This episode was webcast on Jan. 21, 2015.

:57 Dave Castro gave listeners an update on the coming competition season, and he explained how he uses the model recently seen in an Instagram photo to help him plan regional events and keep them visually appealing. Castro commented on the changes to this year’s competition and offered his thoughts on who will succeed four-time Games champ Rich Froning, who has said he will not compete as an individual in 2015. After sharing his philosophy on programming for all rounds of the CrossFit Games competition, Castro reflected on his favorite tests from previous years. Finally, Castro answered a few questions designed to help listeners get to know the Director of the CrossFit Games a little better.

Whole30 Day 26: Bacon-Wrapped Pineapple

Okay—I can’t help myself. I have another Paleo Super Bowl snack for you.

Get your hands on some pineapple and Whole30-friendly bacon, and POW! Bacon-Wrapped Pineapple happens.

It doesn’t get much simpler than two ingredients and a box of toothpicks. This porky bite blends sweet and savory, crunchy and juicy. Serve Bacon-Wrapped Pineapple at your Super Bowl bash, and even the football fanatics in your living room will have a hard time focusing on the game.

Ready to make ’em?

Makes 40 pieces

Ingredients:

• 1 fresh pineapple
• 1 pound (~20 slices) bacon

Make sure to pick a ripe pineapple: a plump one with a bright green crown, golden yellow body, and a strong, sweet aroma at the stem end. Or if you’re lazy, go ahead and buy a container of pineapple chunks.

January 24, 2015 – Competition

Workout of the Day A. Four sets for times and efficiency: 10 Box Jumps (30″/24″ – Regionals Standards) 10 Toes to Bar 10 Alternating Pistols Rest 2 minutes This is SKILL work. You should be focused on establishing a good rhythm and efficiency with these movements, and on ensuring that you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly. B. Four rounds for time of: 5 Squat Cleans (185/125 lbs) 10 Chest-to-Bar Pull-Ups 20 Double-Unders Rest exactly 5 minutes, and then… [...]

Whole30 Day 23: Swiss Chard with Raisins, Pine Nuts, & Porkitos

HEY! DON’T FORGET TO EAT YOUR VEGETABLES!

After all, Paleo ain’t all about stuffing your maws with meat 24/7. Ask yourselves: Did you get enough dark green leafy vegetables into your belly this week? I do my darnedest to serve at least one or two plant-based sides with dinner every night—except on Fridays, when I’m too tired to make multiple dishes.

When that happens, I just bulk up a veggie side dish ’til it’s hearty enough to be a main course. A perfect example is my recipe for Swiss Chard with Raisins, Pine Nuts, & Porkitos. Normally, this dish serves four hungry peeps as a side, but when I double the amount and serve it with crispy eggs, this makes for a super-satisfying meal. Bonus: my family and friends don’t even realize I’m serving ’em HEALTH FOOD! BWAHAHAHAHAHA!

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Looking for more recipes? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPad® app, and in my cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel, December 2013). 

01/21/2015

Main – CrossFit

Metcon (No Measure)
Skill:
5×10 Sotts Press (45/25)
Metcon (Distance)
Emom 10mins
200m Row
Rest 3 minutes
Metcon (Time)
For Time:
30 Burpee Muscle Ups

The post 01/21/2015 appeared first on CrossFit Mayhem.

Wednesday 150121

Rest Day

"Adaptive weightlifting lessons at CrossFit Cornelius."
- Alyson Barrett

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"Authority Figures" - CrossFit Journal [article]

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"Big Sugar Leaves a Bitter Aftertaste," Reason.com.

January 20, 2015 – Fitness

Workout of the Day A. Three sets of: Push Press x 6-8 reps Rest 60 seconds Side Plank x 30-45 seconds each side Rest 60 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 60 seconds B. For time: 21 Burpees 15 Thrusters 9 Pull-Ups 800 Meter Run 9 Pull-Ups 15 Thrusters 21 Burpees

Tuesday 150120

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

Post loads to comments.

The Sumo Deadlift High Pull - [video]

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"... And Fitness For All" - [article]

Completely newAsics Cross-training footwear for blokes of all age ranges

This specific training video is about a new pair of footwear now on the market place by Asics the trainers are intended for a large range of sports activties 

01/19/2015

Main – CrossFit

Overhead Squat (3×10 (75% of Snatch max))
Metcon (Time)
5 Rounds
20 Power Snatch (75/45)
50 Double Unders

The post 01/19/2015 appeared first on CrossFit Mayhem.

Whole30 Day 19: Crab + Avocado Temaki

We’ve been sushi fans since forever, so temaki—seaweed-wrapped hand rolls—with spicy crab salad make regular appearances in our kitchen. I usually have all the ingredients for these rolls in our fridge and pantry, and luckily for us, it’s still Dungeness crab season around here, so even the fresh stuff’s readily available. It’s a breeze to throw together this no-cook recipe. In fact, everyone in the family can assemble their own, which means even less meal prep for me.

And trust me: with this recipe, you won’t miss the rice. Besides, isn’t the crab and avocado the best part, anyway?

Here’s how to satisfy your sushi cravings during your Whole30 with restaurant-quality California hand rolls:

Makes 16 hand rolls

Ingredients:

• 2 tablespoons Paleo Mayonnaise
• 2 scallions, thinly sliced
• 1 pound cooked lump crab meat
• ½ teaspoon red pepper flakes (optional)
• Juice from ½ medium lime
• Kosher salt
• Freshly ground black pepper
• 8 toasted standard-size nori sheets, cut in half width-wise
• 1 large Hass avocado, pitted, peeled, and thinly sliced
• 2 small Japanese or Persian cucumbers, cut into matchsticks
• Handful of radish sprouts or micro greens

I've just started to use Reddit (i'm slow I know) my initial thoughts are wow people can be mean a…

I've just started to use Reddit (i'm slow I know) my initial thoughts are wow people can be mean as hell lol but there are a number of interesting articles and photos on the site.
I found this photo/message  http://i.imgur.com/DbLDttq.jpg it's showing how a guy broke 3 vertebrae during a competition looks painful hope he makes a quick recovery soon.
Hope everyone is having a fun weekend :-)
#crossfit   #crossfitters   #keepfit  

i.imgur.com/DbLDttq.jpg

January 18, 2015 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with [...]

Whole30 Day 17: Paleo Sausage Egg McMuffin

You can stop gazing longingly at the McDonald’s Drive-Thru now. I present to you: The Paleo Sausage Egg “McMuffin.”

But before we get to the eats, I’ve got yet another book event to announce! Besides my upcoming Q&A and signing at the Whole Foods Market Fresno, I’ll also be at Whole Foods Market El Segundo on January 31st, 2015 from 11 am to 1 pm! 

Come say hello and I’ll happily scrawl all over your cookbooks (which you can bring in or purchase at the store). I’ll even hand out Nom Nom Paleo action figures and exclusive knee-high socks to attendees while supplies last. Plus, the store will be completely blinged out with Nom Nom Paleo picks, and the prepared food section will be serving Paleo noms, too. Just RSVP here so I know how much Nom Nom Paleo swag to bring! 

Now, back to one of my favorite brunch items of all time: my Paleo Sausage Egg McMuffin!

In Love With the Lifestyle: ZZ CrossFit

	In Love With the Lifestyle: ZZ CrossFit ZZ CrossFit is one of 110 affiliates in Argentina and home to about 200 members. The box is located inside a 3000-member globo gym in Buenos Aires, and coach Pope Garcia says he initially...	From: CrossFit® Views: 10 0 ratings
	Time: 06:26	More in Sports

Saturday 150117

Rest Day

Andre Vieira, Dubai.

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"In Love With the Lifestyle: ZZ CrossFit" - CrossFit Journal [video]

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"Why pay money to go through the pain of CrossFit?"

"Whenever I feel the urge to exercise, I sit down and wait until the urge passes."
- Winston Churchill

Vitamin D – Does the Body and Mind Good!

Vitamin D – Does the Body and Mind Good! Written by Michele Vieux Did you know that the benefits of natural Vitamin D are numerous? If you live in a warm and sunny climate such as San Diego, you should try to spend a little bit of time in the sun every day wearing as little as possible, including NO sunscreen. Getting outside and being active is one of the benefits that natural Vitamin D typically doesn’t boast but as we know, can greatly improve your lifestyle if you spend the time doing these things with your friends and family [...]

Friday 150116

Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups

Post rounds completed to comments.

The Overhead Squat - [video]

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Registration for the 2015 Reebok CrossFit Games Open is now live!

"Prove Your Fitness" - [video]

I wrote an article a few months ago about cell phone cases and I list the ones I think are pretty …

I wrote an article a few months ago about cell phone cases and I list the ones I think are pretty good. check it out if you get time.

I am going to do the Barbara #WOD tonight then if I have time hopefully go to the #pool and do some more #swimming, I have been working on a range of exercises that can be done in a pool. If it turns out to be effective then I will start to post the workouts on the site so you guys can follow if you have access to a pool.

Top tip if there isn't a public pool in your area like my city then ask the hotels if you can pay to use theirs, I did and the manager just lets me use the pool for free awesome + no one ever used the pool so I have it all to myself 90% of the time. I might see if he will let me make some training videos.
Ok party people time me to get busy :-)  

Iphone Samsung Crossfit Cases To Protect Your Phone • DssTuff

We all have expensive cell phones and the two most popular right now are the Iphone and Samsung brands, these phones cost in the region of $500 a piece, so keeping them protected is important but doesn’t have to break the bank. After extensive testing with help from friends, co-workers, box staff, box athletes and …

January 15, 2015 – Fitness

Workout of the Day A. Five sets of: Unsupported Seated Strict Press x 5-6 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Against a 2-minute running clock, complete: 250 Meter Row Push-Ups x Max Reps Rest 2 minutes between sets and complete four sets.

Hit Me With Your Best Shot

With basic technical skills and some practice, affiliates can create great images that showcase their businesses.

One of the most humbling aspects of CrossFit is how it exposes weaknesses—and not just in the realm of fitness.

Each CrossFit gym has a website that requires a modest degree of skill with words, videos and pictures, and these sites can showcase the strengths and weaknesses of those who manage them.

Even if you have the best coaches and facility, posting poor pictures online can give would-be clients the impression a lack of care might spill over into other areas of your business—such as the way you train your clients. It’s no mistake CrossFit Founder and CEO Greg Glassman has said he can determine the quality of a gym by the cleanliness of its bathrooms.

Attention to detail is important, and what you post online matters. When a picture is sharp and clear, it can bring a moment to life and make a statement about your business. Taking the time to create quality images can help develop a brand that radiates quality and professionalism.

Affiliate owners certainly don’t need to become professional photographers, but a few simple tips can help them dramatically improve the quality of the images that represent their businesses.

The Medicine-Ball Clean

	The Medicine-Ball Clean CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™	From: CrossFit® Views: 301 49 ratings
	Time: 01:17	More in Sports

Wednesday 150114

3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk
150 double-unders

Post time to comments.

The Medicine-Ball Clean - [video]

Whole30 Day 13: Warm Brussels Sprouts Slaw with Asian Citrus Dressing

Yes, I know this recipe was part of my Nomtastic Thanksgiving roundup. But who says this flavor-packed side dish can only be enjoyed just once a year?

Brussels sprouts are still in season, AND (as Chef Patricia Yeo says) they’re the new kale. Plus, this slaw keeps well in the fridge, which means you can bust it out anytime this week you need an extra boost of vegetable power. Trust me: this recipe will win over even the staunchest B.S. hater. Booyah.