Steps to a Muscle-Up – Step #1: The Bow/Hollow Drill

Steps to a Muscle-Up – Step #1: The Bow/Hollow Drill Written by Nichole DeHart A ring muscle-up is one of those desired movements that can elude many. Not only does it require exceptional strength, it also is very technical. Despite the challenge, many have learned to master the muscle-up. Over the next few weeks, we are going to walk you through drills to help you either get closer to your muscle up or refine your muscle-up technique. Whether you are a muscle-up master or have only watched people crank them out from afar, each week we will release a drill [...]

Fit to Teach Episode 9: For the Kids

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	Time: 08:49	More in Sports

Sunday 150104

Grace

135-lb. clean and jerks, 30 reps

Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments.

Compare to 090508.

The Shoulder Press - [video]

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CrossFit Games to re-air on ESPN Sunday from 11 a.m to 5 p.m. PT.

01/03/2015

Main – CrossFit

Metcon (Time)
100 Wallballs (20/14)
80 Pull-Ups
60 Handstand Push-Ups
40 Box Jumps (30/24)
20 Clean and Jerks (135/95)

The post 01/03/2015 appeared first on CrossFit Mayhem.

Long May You Run … and Lift

What makes people stick with CrossFit year after year? Long-term CrossFit athletes talk about what keeps them interested and motivated after seven, 10 or even 19 years of CrossFit.

In a recent Businessweek article, Yuri Feito said CrossFit is peerless in encouraging people to keep working out. Feito teaches exercise science at Kennesaw State University and studies CrossFit.

Statistics from the fitness industry show traditional gyms generally have a retention rate of about 50 percent every year. Chris Cooper, owner of CrossFit Catalyst in Sault Ste. Marie, Canada, and author of “Two-Brain Business: Grow Your Gym,” said his affiliate maintains an 87 percent retention rate year over year. He also said retention rates for athletes who join though personal training are “higher than ever” at 95 percent.

“CrossFit has a stickiness to it, an addictiveness. It becomes part of people’s lives and changes who they are from the inside out,” said Ben Bergeron, owner of CrossFit New England. “Just about everyone wants to get fitter and look and feel better.”

These factors—and others—have produced a number of athletes who have been doing CrossFit for close to a decade.

Year 1 of CrossFit is not the same as Year 10. Here, long-term CrossFit athletes pass along the lessons they’ve learned, explain how CrossFit has changed for them over the years and share what they wish they knew when they started.

January Whole30 Day 2: Bone Broth 101

All of a sudden, everyone’s talking about bone broth. Awesome, right?

I’d certainly be remiss if I didn’t share my love of bone broth, too. On a cold winter’s day, nothing hits the spot like a steaming bowl of bone broth—especially when I’m feeling under the weather. Not only does it warm me from the inside out, it’s also a terrifically nutritious superfood. Bone broth is loaded with nutrients, along with useful amino acids like glycine and proline. It’s a magical elixir that boosts both intestinal and joint health. 

And I haven’t even mentioned how wonderful it tastes. Done properly, bone broth reveals its divine depth and adds a robust, umami-packed dimension to your soups and stews. I add a splash in almost every dish that calls for water, broth, or wine. Sure—broth made with bare bones can be less than appetizing, but that’s why I always use meaty bones like cross shanks, oxtails, and short ribs to punch up the flavor. And to produce a gelatin-rich broth, make sure to include all the cartilaginous bits, like knuckles, oxtails, or chicken feet. (Don’t scrunch up your face. It’s good for you!)

A motivational image to hopefully inspire everyone to either start working out or workout harder :…

A motivational image to hopefully inspire everyone to either start working out or workout harder :-) #2015  #crossfit   #keepfit   #crossfitters