Finding the Best CrossFit Gym

June 19, 2016 Crossfit


CrossFit has become a popular system for getting into shape quickly and losing weight. However, it’s important to choose the right gym for you to do your Workout of the Day (WOD). It can seem like a tough decision at first, but if you know what to look for you can achieve that goal. Here are some key features to look for:

  1. Equipment

In terms of equipment, there are few issues you should definitely consider. They include if there’s enough equipment and if it’s well organized. These are both important issues to consider. You should be able to find everything you need easily, and there should be enough equipment for everyone to use. In the case that you have to ask a lot of questions about the gym’s equipment, it typically means that it’s not a good gym for CrossFit, and in fact might be a bad choice.

  1. Appearance

The general layout/appearance of a gym is important. That involves various issues such whether or not items are organized neatly, whether the floor is clean, if there are whiteboards/leaderboards/time, and whether the place is well lit. These are all important issues to consider. It should also be clear where you should walk, where you should put your bag, and so on. All of these issues are critical when deciding whether a CrossFit gym is ideal for you to select.

  1. Class

In particular, make sure that the gym has a class structure. This is especially important when looking for a CrossFit gym. Each gym will be different, however it’s critical that there’s a class structure. It should allow a flow of various events. This will help in various issues such as the educational process and also help to create a tightly-knit community. You should also check if there are set times for lifting, beginners, competition team training, and so on. These are all important features to watch for.

  1. Cleanliness

It’s important to keep in mind that a gym won’t necessarily be 100% clean. Keep in mind that people will be exercising there so it will be difficult to find a gym that’s completely pristine. However, there’s a difference when a gym is an old-school gym and when it’s simply dirty. There are various things that you should keep an eye out for when determining the cleanliness of a gym. They include the floor, bars, and kettlebells. Make sure to check for substances such as chalk and so on. You should also check to make sure that dust generally isn’t a problem in the gym, as this could cause various problems including allergens, and so on.

  1. Coaching

You should also review the coaching that’s provided at the gym. For example, consider if you can access coaches outside classes, the amount of time the coaches spend on skill work, whether they coach beginners and skilled students, the communication/class management skills, etc. These are all important issues to keep in mind when you consider the coaches of the CrossFit gym. It will help to determine if it’s the right one for your needs.

Increase Your Mobility With These Workouts

June 17, 2016 Crossfit


Mobility seems to be the in-thing now. You can find tons of information on the web about how to add them to your workouts. However, as with other types of exercises, some are more effective than others. This highlights the need to make sure you’re doing exercises that will provide the best results. Here are some you should definitely consider:

  1. Rotational Squat

These aren’t technically rotational. Instead, they’re done before rotational lunges. The key is to get a good foot position. The feet should be at angles to the other foot instead of being parallel in a later squat. The key is the foot position. This drill gets people ready for rotational lunges. The hip-limiting factor in terms of hip mobility is frequent flexibility in the muscles compared to the joins’ motion. It’s important that therapists.

  1. Ankle mobility

Ankle mobility is important as a type of warm-up. It’s important this is a mobility drill rather than a flexibility or stretching drill. Rock the ankle back and forth instead of holding the stretch. Also, it’s important to keep an eye on the heel. It’s important that the heel remains in contact with flooring. Many people who have mobility issues lift the heel immediately. It’s also important that this drill is multi-planar. An example is 15 reps. That includes 5 to the small toe, 5 straight, then 5 driving knee inwards beyond the big toe.

  1. Leg swings

This is an interesting exercise. It can benefit many boy parts including the hip and ankle. If an athlete for example has bad ankle mobility when they do leg swings, the foot will turn out as they swing the leg. The key when doing leg swings is that the foot stays in contact with floor. Also, rotary motion should be drive into the foot/ankle. The leg’s swinging causes mobility at the ankle in transverse plane.

  1. Lateral Squats

This is done before later lunge. They help to develop the frontal plane mobility. The key is to keep an eye on the feet. They must stay straight ahead. A wider stance makes them easier rather than harder. However, people usually start narrower.

  1. Thoracic Spine Mobility

This is an important type of mobility exercise you should consider. You’ll need two tennis balls to do certain drills. They provide anterior-posterior movement of the vertebrae with each mini crunch. The head should go back to the floor following every crunch. Also, the hands should move forward at a 45-degree angle. Try to do 5 reps for each level. Also, slide down around a ½ roll of the tennis ball. Start from the thoraco-lumbar junction then move up to the start of the cervical spine. Make sure not to enter the cervical/lumber areas as they’re not regions that require mobility work.

  1. Split squats

This is before a “lunge matrix.” Good mobility is needed to do a lunge matrix. This type of exercise can be done every day, which is a plus. Split squats are done before a lunge and help to improve sagittal plane mobility.

6 Tips For Better Crossfit Technique

June 15, 2016 Crossfit


If you want to lose weight or get into shape quickly you should definitely consider CrossFit. It’s arguably one of the best ways to get fit fast. However, you might be interested in learning how to improve your technique:

  1. Scale movements/weight effectively

This will help you to optimize your workouts and meet your fitness goals. Make sure to choose the right weights for your WODs.

  1. Rest in between sets

Technically you should push yourself and do your workouts as fast as you can. However, if you take rests between sets, you can actually boost your overall workout times. For example, when you do a particular workout, you could try to do 1 round at the top of each minute. If you can do that then you can rack up 20 rounds. It will seem very simple as you start out but be much more challenging at the end.

Another option is to try to complete 1 round in 90 seconds. However, if your old record is greater than 20 rounds, you could try 1 round about every 45 seconds.

  1. Focus on your ability

It’s important to do your mobility work each day. You can make sure to get it in by not starting a WOD until you’ve done the mobility work first. There are many mobility WOD options for you to do. They include using a lacrosse ball, or working on your shoulder girdle.

  1. Breaking up sets

You might have wondered in the past why rep schemes with 9, 15, 21 reps are the best ones. The reason is that they can be broken up into subsets. For example, that could include 3, 5, or 7 sub-sets for those three examples of reps.

Another way you can break up the reps into sets is 11, 10, 8, 7, 5, then 4. Before you start doing a particular exercise, take some time to see if breaking up the sets into sub-sets will help to provide better results. There’s a good chance that it will.

Another option you can take is to avoid always pushing yourself always to failure for each round of each workout. Instead, select a sub-max number of repetitions that you are sure you can finish. For most of your workouts, try to keep yourself a little short of that figure.

  1. Breathing techniques

Breathing is something that we do every day and all day. So what does it have to do with CrossFit Workout of the Day? It’s actually quite important. What should you do if you’re having problems breathing while you’re in the middle of a rep? Make sure to start focus on inhaling. Take long, slow, and controlled breaths. Make sure to breathe in through your nose rather than your mouth.

In the case that you’re doing 20-minute AMRAP, breathe through your nose for at least the first 10 minutes. You should only do heavy mouth breathing when you do short efforts, sprints, and at the end of workouts. You might need to slow down at first so you can breathe through your nose. How in the long term it will provide a better workout.

6. Have The Right Tools

Never under estimate the importance of your chalk, belt and wrist wraps. These tools help you stabilize your muscles and keep your body in proper form so you can have more strength and avoid injuries.

5 Crossfit WODs You Need To Add To Your Routine

June 11, 2016 Crossfit


Are you looking for workouts of the day (WOD)? There are many great CrossFit WOD to help you get in shape at a lightning-fast speed. However, some are certainly better than others at achieving that goal. Here are some of the top CrossFit WODs you can do:


  1. Fran

This WOD is a series of thrusters/pull-ups that are done at the fastest rate possible. It’s a short WOD that includes 3 rounds. That includes a total of 21 reps for each exercise during the first round. Then in the 2nd round there are 15 reps, and during the 3rd round there should be 9 reps. It’s important to make adjustments to your WOD based on your particular ability. The thruster can have different weights and you can also perform jumping pull-ups.


  1. The Seven

This exercise is performed as fast as possible. It’s done in a cycle for a total of 7 rounds. Each round has 7 hand-stands and push-ups, 7 135-lb thrusters, 7 knee-to-elbows, 7 knee-to-elbows, 2 deadlifts with 245-pounds, 7 burpees, 7 kettlebell swings, as well as 7 pull-ups. This is a very challenging WOD. However, it can definitely provide fast results. It’s highly advisable to add the WOD to your regimen and can help you to achieve your health and fitness goals, which is definitely a plus.


  1. Filthy 50

This is a basic CrossFit exercise. It’s very tough and can seem very challenging for people who have never done it before. This circuit includes 50 repetitions of 10 various exercises. They are all done at the fastest rate possible. They include different exercises including the following: back extensions, burpees,

double-unders, jumping pull-ups, knees to elbows, kettlebell swings, push press with 45 pounds, walking lunge steps, and wallballs (20-pound ball).


  1. The Ryan

This is a difficult WOD that includes 5 rounds. Each of them is done as quickly as possible. Each round should include 7 muscle-ups, then 21 burpees. This particular WOD is named after Missouri firefighter an Hummert. He was killed by a sniper at the time he was responding to a call.


  1. Murph

This is a basic but very tough WOD to do. In fact, it’s important to consider this factor when comparing different WODs. They don’t necessarily have to be complex in order to be tough. This is based on various factors such as how tough the exercises are. Another major factor is the order they’re done in. Both issues can have a major effect on how tough a WOD is.


First you should run 1 mile. Then do 100 pull-ups, 200 push-ups, and 300 squats. The next step is to run 1 mile again. It’s important to run the mile as fast as you can. Pull-ups can include modifications when necessary. Athletes with a lot of experience can do the WOD while wearing a weighted vest. If you’re wondering, the WOD is named after Navy Lieutenant Michael Murphy. He died while serving in Afghanistan.