Chronic Disease: “We Have the Answer”

CrossFit Founder and CEO Greg Glassman visits a Level 1 Certificate Course at CrossFit Silicon Valley to talk about how CrossFit is at the forefront of a revolutionary fight against the leading cause of death in the United States.

Chronic disease—including obesity, Type 2 diabetes, heart disease, stroke and cancer—accounts for 70 percent of the deaths in the United States every year, Glassman explains.

“Medicine has no answer,” he says. “You do.”

The answer is CrossFit, which provides people with non-medical health care that works: Regular training and good nutrition allow people to avoid chronic disease and live longer, fuller lives.

By defining fitness as “work capacity measured across broad time and modal domains,” CrossFit offers people a way to see quantifiable results, and by emphasizing that fitness and nutrition are inextricable, CrossFit leads people to make behavior changes that transform their bodies and minds.

“What you’re learning here this weekend is how to get a pass on chronic disease for yourself, your mates, your kids, your friends, your family,” Glassman explains.

Video by CrossFit Inc.

43min 41sec

Additional reading: “Fitness, Luck and Health” by CrossFit Inc. (adapted from lectures by Greg Glassman), published Aug. 16, 2016.

Gymnastics: What Do You Want to Do With Your Body?

The CrossFit Gymnastics Trainer Course sets athletes up for a lifetime of strength and movement.

“I’ve got a 70-year-old man who took our course eight years ago who’s almost got a full iron cross,” said Jeff Tucker, subject-matter expert of CrossFit Gymnastics. “He’s 70-plus years old now, and he’s still working his iron cross.”

And just as the septuagenarian has strived for almost a decade to perform an iron cross, Tucker and his team have worked to improve the 16-hour CrossFit Gymnastics Trainer Course over the last nine years.

Tucker explained that the course has grown organically since its creation in 2007. The two-day seminar constantly but quietly evolved as Tucker and his staff evaluated ways to improve, and significant adjustments have been made over the last year in response to post-seminar feedback from attendees.

The course has always focused on basic strength and how to coach, spot and scale gymnastics movements performed on the floor, parallettes, rings or bars. That hasn’t changed, but Tucker recently reviewed the flow of the entire weekend and looked for ways to make adjustments based on self-assessment and community feedback from surveys of the course. Currently, he and his team are reworking the syllabus for future courses.

For instance, the planche is one element that is now demonstrated but not instructed in great detail, allowing the CrossFit Gymnastics trainers to spend more time on other movements requestedby the community in the past year.

“Rather than spending a lot of time on what frankly is an advanced movement, we’re going to kind of use it as a piece to show where all of our course can go. … We’ve decided to put more information into handstand development, handstand walking, handstands on elevated platforms like parallettes,” Tucker said.

The seminar will also place greater emphasis on pistols/one-legged squats, rope climbs and additional kipping progressions, including progressions for butterfly chest-to-bar pull-ups.

While many people immediately skip ahead to the end of the progression and want to bang out large sets of butterfly pull-ups, the key is where the progression starts. You lay the tracks very carefully before racing a train across them at speed.

“Any movement we do in gymnastics, it’s always going to be rooted by the basics—how do we coach the basics, how do we cue the basics, how do we develop the basics?” Tucker said. “Furthermore, it’s about strength and form development before speed.”

CFJ_Gymnastics2016_Warkentin_1.jpg Kipping progressions are a part of the CrossFit Gymnastics Trainer Course, but the focus is always on strength and form before speed.

Recall the novice’s curse, as detailed in “Virtuosity” by CrossFit Founder and CEO Greg Glassman, a former gymnast. Far too often, athletes try to snatch before they can perform a good overhead squat, and the gymnastics world is no different: How many people who are trying to walk on their hands can hold a solid handstand for 30 seconds?

With that in mind, the CrossFit Gymnastics Seminar is designed to give athletes the solid foundation they need for long-term success.

“Before you even lift a barbell, what do you have to do?” Tucker asked. “You have to know how to address the bar before you put weight on it, before you lift that bar and drop your ass under it and stand up with it. There’s so many nuances.”

In gymnastics, it starts with little things such as how to grip a bar properly, how to engage the right muscles, how to achieve the correct positions, how to build strength for strict movements and how to add momentum. For athletes who have a good foundation including the required strength, Tucker and his staff will find ways to ramp things up and build more strength in body-weight skills.

CFJ_Gymnastics2016_Warkentin_3.jpg At the CrossFit Gymnastics Trainer Course, attendees learn how to develop strength and body control as athletes, and they also learn how to instruct and spot when coaching.

For example, an athlete who can’t perform a pull-up will be taught exactly how to work toward a first rep, while an athlete who can do 50 pull-ups will work on strict reps in a hollow-body position. If that’s too easy, he or she can work on pull-ups in an L-sit. And so on. Difficulty can always be increased by tweaking the movement’s load or leverage requirements, making athletes stronger over time.

“The movement is the same for the beginner and it’s the same for the individual that’s been competing. The difference is going to be how we load it or the length of time spent in an isometric hold, along with repetition of any skill,” Tucker explained.

CFJ_Gymnastics2016_Warkentin_2.jpg Learning how to activate the correct muscles is a basic step many athletes bypass, but it is fundamental to success in gymnastics.

Overall, the weekend is designed to lay or reinforce the groundwork and point athletes in the right direction for constant improvement. And in gymnastics, the wealth of movements and the near-endless variations ensure athletes can spend a lifetime getting stronger and learning to control their bodies with skill.

“This is their beginning journey. You don’t come in a weekend and—boom!—you’re a gymnast or gymnastics trainer,” Tucker said. “This is your beginning journey towards body-weight training and body-weight movement, and there’s always going to be something more to learn and improve on.”

He added: “Throughout the weekend, my hope is that by the end of the close on Sunday that everybody has a better understanding of how to do the basics, how to spot the basics, how to cue the basics, and how we ramp that up.”

For an older athlete who took the course in 2008 in Australia, ramping things up meant spending more than 2,900 days working on an iron cross.

What gymnastics skills could you learn over the next eight years?

About the Author: Mike Warkentin is the managing editor of the CrossFit Journal and the founder of CrossFit 204.

Photos: Alicia Anthony/CrossFit Journal

Metabolic Flexibility, Insulin Sensitivity, Macros and Ketosis w/ Dr. Mike Nelson – Episode 223

Got a real treat for you today.

This week sit down with Dr. Mike T. Nelson to discuss nutrition and specifically how to eat to look and perform your best using a principle called metabolic flexibility.

If you don’t have a clue what that is, don’t worry. In this episode, Dr. Mike explains in great detail:

  • what is metabolic flexibility and how to use this principle to improve your performance and body composition
  • how to know and test if you’re metabolically flexible
  • how to eat and train to become metabolically flexible
  • how to make adjustments in training and nutrition to ensure you’re metabolically flexible and looking and performing at your best

We’ll also discuss a little bit about insulin resistance/sensitivity and how that affects your body and performance and the ketogenic diet.

Let me just say I’m really excited for you to listen to this one because it’s literally a TREASURE of awesome information because Dr. Mike is SUPER smart, super cool and seriously know’s his shit about nutrition.

After going back and listening, I realized this episode so full of specific prescriptions and walk throughs, that you can literally use this episode to craft your own nutrition program to improve your body composition and athletic performance (Dr Mike’s also offering to help you figure all that out here too).

So when you listen to this episode, I want you to do just that and get out a pen and paper to take some notes. Then go back pick out the simpler concepts and prescriptions. Apply your efforts there first before adding in the more complex ones and you’ll be off to a great start towards getting into looking and performing better.

Anyways enough talk. Just fire it up right now and start learning.




For more:

Dr. Mike wants to help you use metabolic flexibility to improve your body and training. If you enjoyed listening, show him some love and sign up for his nutrition and metabolic flexibility e-class and coaching. You’ll learn exactly how to eat and adjust your training to look and perform at your best. And I’m sure he’d appreciate the hell out of you supporting him.

Learn more about Dr. Mike’s course and coaching here


The post Metabolic Flexibility, Insulin Sensitivity, Macros and Ketosis w/ Dr. Mike Nelson – Episode 223 appeared first on Barbell Shrugged.

Affiliate Roundup, Part 11: “Programming for GPP”

It takes more than just a Level 1 Certificate to run a successful CrossFit affiliate. In this series, learn about the various ways affiliate owners and trainers evolve and plan as they work to lead the fitness industry.

In Part 11, the conversation continues as CrossFit Inc.’s Tyson Oldroyd talks about the importance of building a program around general physical preparedness (GPP) with Pat Burke of MBS CrossFit, CrossFit Verve founders Matt and Cherie Chan, Nicole Christensen of CrossFit Roots, and David Tittle of CrossFit Low Oxygen.

The Chans say their first impression of an affiliate comes from its programming.

“When we go to do drop-ins, that’s how Matt and I pick the gym we’re going to drop into—looking at the programming they’ve done the last week,” Cherie says. “And that gives you a really good idea as to how well they understand the intent of a GPP program with CrossFit.”

In a time when a lot of clients want to do what CrossFit Games athletes are doing, complicated and multi-part programs have become abundant, the group agrees. Mimicking Games training in your everyday programming puts an affiliate at risk of overtrained athletes and insufficient coaching, Matt says.

“(When the programming is multi-part), and there’s a complicated movement in one or two or even none of the parts, how much coaching can actually be happening when the workouts themselves are going to take 45 minutes?” he asks.

Video by Mike Koslap.

5min 37sec

Additional reading: “Programming: In-House or Outsource?” by Emily Beers, published June 1, 2016.

Leanda Keahi-Bevans: “Treat People Well”

Leanda Keahi-Bevans thought she was invincible until a traumatic experience left her battling PTSD and depression. She needed something to turn her life around and make her value herself again. That’s when she discovered the CrossFit community in Tucson, Arizona.

Keahi-Bevans says she had “zero self-confidence and valued really nothing” in the wake of kidnapping and sexual assault.

“It wasn’t just the mental part,” she explains. “My body wasn’t right, so I didn’t look right. I didn’t feel right.”

She recalls thinking, “OK, now I’m going to accept it. I’m going to acquiesce to the fact that I’m old. I’m going to be unhealthy … this is who I am. I’m going to pretend to be happy about it.”

But she wasn’t happy. The happiness didn’t come until she decided to change and started doing CrossFit. She says she started feeling better after just two weeks, and soon after, “Life just started coming together.”

Friends she made in the gym cared about her, and she started caring about herself as well.

When it comes to being happy and healthy, she says, “There’s no secret. Treat people well. They treat you well. We all care about each other, and now the world’s a better place.”

Video by Mike Koslap.

7min 24sec

Additional reading: “Enemy Unseen” by Chris Cooper published May 28, 2015.

CrossFit Affiliates: Glamour Vs. Grit

Some clients prefer polished brass pull-up bars, while others like a little rust on the barbell.

Nearly 5,000 miles and an ocean apart, two classes of CrossFit athletes are doing work.

Their lungs are searing, but all that matters is the last few reps—and getting them in before the minute turns over.

As the last barbell settles at CrossFit Fifty, an open-air garage gym in Honolulu, Hawaii, the athletes lie on the sun-stricken pavement, heaving as they stare up into the electric-blue sky. At CrossFit Below Zero/I.C.E. NYC, tucked inside a luxury condominium in Manhattan, an athlete rests against a marble column, chalk dust trickling from the brass-coated pull-up bar above.

Once they can breathe again, CrossFit Fifty athletes report to the whiteboard to give their times, scrawling their scores next to a list of mantras—“don’t panic” among them. CrossFit Below Zero athletes sign on to Wodify, broadcasting their efforts on bright flatscreens mounted in a neat line on the wall.

One group leaves sweaty and sun-kissed, hiking the 400 meters to their cars down the block. The other crew stops for a shower in a gleaming spa-like bathroom where high-end shampoos, hair spray and body towels big enough to camp under return the New Yorkers to normal before they step back into the Manhattan streets.

Both leave a little fitter than they were before.

Pros And Fans: Conditioning Exercises For Cheerleading

Conditioning exercises for cheerleading fitness and performance are designed to cover an overall fitness program for those who need to spend long periods of time to stay active, alert, coordinated and endure non-stop performance.

Conditioning exercises for cheerleading preps

Getting ready physically and mentally are the initial considerations that you need to prepare yourself for the gruelling workouts ahead. Make no mistake, conditioning exercises for cheerleading are among the most physically and mentally-demanding routines around.

Better think twice if you think cheerleading is all just about spunk and sass, it comes packed with a powerhouse of activities as well as a good level of stress to keep it going.

Proper guidance

Starting out with a cheerleading program needs to start with proper guidance from experts, as it can be harmful and send up in injury if not done correctly.

So whether you want to start a budding career as a cheerleader or would just want to maintain the program for fitness, you can surely count on cheerleading workouts to keep you in tip top shape and form.

Sign up in a recognized clinic

Make sure to join a reputable clinic or cheerleading program. They are usually certified and equipped to handle the training stuff and routines that make cheerleading exercises among the extreme work out routines out there.

Prepare for try- out day, don’t be too cocky or pretend to know something that you don’t or it could end up in trouble rather than making an impression.

If you feel you want to show something that would raise howls during tryouts, make sure to practice and master it ahead.

Conditioning routines to help you get started

Whether you are getting ready for competitions or preparing for the next seasons, you need to sustain your workouts to keep you ready and in perfect form.

Make sure to always remember that cheerleading does a lot of jumping and the best way to do it is to make sure that you jump off of your toes. It has been proven time and again that this technique makes you jump higher.

Ensure that you get full extension of your arms and legs every time you launch to make you feel “hyperextended” every time you jump.

Point toes at all times when in mid-air and not bend your legs during jumps to avoid getting a range of movements and avoid injury.

Sideline Squats

Starting off with standing straight up and legs spread apart, proceed to a squatting position while keeping the heels flat on the ground then slowly move back up.

Do this process 15 times.

Jet Fuel Lunges

Assume a plank position on the floor but with arms extended, then step the left foot forward just right behind the wrist, hold for two seconds, then step back. Repeat the process using the right foot.

Repeat the set 15 times.

Split Squats

Stand straight up with legs apart and hold a dumbbell vertically using both hands right in front of the chest. Proceed to a squatting position while holding the weight in the same position, allow the knees to come in contact with the hips then return to the standing position.

Repeat the process 20 times.

Box Jumps

Use a 20″ box for this exercise. Stand 2 to 3 feet behind the box and assume as semi-squatting position. Then propel yourself up to the box and land on top in the same position prior to launch.

Pause for 2 seconds then step down and repeat the same process 10 times.

Cuts on Cuts

Stand up and assume balancing the right foot with legs slightly bent. Make a lateral jump to the left, while landing on the left foot with the knee bent and right leg behind you. Repeat the jumping process using the opposite parts of the legs and body, moving as quickly as possible.

Repeat the process 10 times.

Blasting Burpees

From a standing position jump up and assume a plank position as you go down, bending the elbows to lower the chest to the floor. Return to the plank position and move on to assume a squat position then jump again and repeat the process.

Repeat 10 times.

Halftime Lunges

Stand with the feet spread apart, step forward with the right leg and bend the knees while dropping the hips down until the knee grazes the floor, then step back to the original position.

Repeat the process using the other leg and complete 12 repetitions.

Squat Thrusters

Start from a squatting position with hands placed on the floor in front of you. Launch your body upwards and extend your legs to assume a plank position, then return back to the squat position and stand upright. Repeat the entire process 10 times.

X Jumps

Start with the feet together and hands clapped together, then hit a high V motion as you move up to your toes. Circle the arms in front of the body as you bend your knees ready to launch for a jump.

Take off as high as possible and hit both arms in a high V motion as you extend both your legs to the sides to form an X.

As you begin your descent, snap your legs together and place both hands at your sides as you land.

Tuck Jump

With the same starting position as the X Jump, prepare to launch by bending your legs. Take off as high as you can and as you bring your arms to a V position, tuck both legs to your waist and keep the toes pointed.

Toe Touch

With the same starting position, hit a high V and stand on tiptoe. Circle arms in front of you and bend your knees to jump.

Upon launching kick both feet to the sides as high as you can and in front of you. Make sure both legs are level with your waist and hit both hands with your toe tips, then snap your legs together to prepare for your landing.

Practice makes perfect

Of course, no one becomes an overnight success so make sure that you practice well enough to become better and better. There are also advanced extreme moves and jumps that you can start learning once you’ve mastered these basic routines.

Start conditioning your body for this cheerleading workout plan and to avoid losing grip or slipping when doing your routines, make sure to use Liquid Grip– a revolutionary non-slip grip enhancer naturally-formulated to reduce surface tension and helps prevent blisters, to ensure a painless and uninterrupted workout training program.

It easily washes off with water and leaves no greasy after-feel, so you can enjoy your workouts better without any worry of slipping.

The post Pros And Fans: Conditioning Exercises For Cheerleading appeared first on – Best Liquid Chalk Online!

“Fitness, Luck and Health”—Correction

An Aug. 16 article incorrectly stated that 70 percent of deaths worldwide are due to chronic disease, and that 1.87 of the 2.3 million deaths in the U.S. last year were due to chronic disease. The article also incorrectly stated that the CDC estimates that the U.S. will have 100 million diabetics in 2020.

Seventy percent of deaths in the U.S. are due to chronic disease, with the pattern of increasing deaths due to chronic disease seen in other countries. In 2014, approximately 1.8 of the 2.6 million deaths in the United States were due to chronic disease. The CDC estimates that the U.S. could have up to 100 million diabetics in 2020.

Two Continents, One Community: CrossFit Balaban

Ertan Balaban opened CrossFit Balaban in Istanbul, Turkey, in 2013. One of the biggest cities in the world, Istanbul sits on two continents—Europe and Asia.

Balaban compares his city to New York or Tokyo, pointing out the large breadth of cultures in the area. But he is quick to note that the culture in his affiliate would be familiar to any CrossFitter in the world.

“Of course Turkish culture is different from the States,” he says, “but I think we live and believe in CrossFit.”

He adds: “In CrossFit, you have your own culture, and I think if you go anywhere in the world, you live the same lifestyle, you know? You eat similar, you train similar, so I think if you come to CrossFit Balaban, you don’t see any difference.”

Video by Michael McCoy.

4min 41sec

Additional reading: “Virtuosity 7: One Spirit” by Robin Blackburn, published April 26, 2015.

How CrossFit Has Evolved Since We Started – Episode 222

Happy Wednesday Shrugged Crew!

The last few weeks have been pretty intense. Let’s back off on the seriousness a little bit and bring it back to to old school Shrugged. This week we thought it was due time for a throwback episode.  So brew up some coffee Chris Moore style, with delicate treatment via french press. Remember, don’t scorch it and ruin your fresh grind like an amateur. We share our stories and experiences about how much the CrossFit® world has changed over the past 10 years.

We go into a little background of how we found it . We also share some of our competition experiences as well as how much the CrossFit® Games have changed from year to year.

Have you noticed how fast nutrition and training volume in this community are evolving?

It’s cool to think back and see what parts of this fitness community are trends and which ones of those have stood the test of time.

There are some funny ass stories in here so make sure you cover your keyboard so when you spit out the black gold your sipping it doesn’t fry your Macbook, Del, or E-machines (…after all, it is a throwback).

It’s all changing and growing so fast. Towards the end we talk about where we think CrossFit® as a sport is heading and what we think the future CrossFit® Games Athletes will look like.

Where do you think it is heading? What do you think things will look like in 5 or 10 years?

It’s a blast to think about it. And I’m super grateful to be along for the ride.

And we’re super grateful to have you with us.

As always, thanks for listening.



P.S. Our Shrugged Strength Challenge program is in full swing with athletes already making progress and getting stronger. Want to join them?

Sign up here to get updates on the next time we launch our Shrugged Strength Challenge program.

We’ll also send you a free copy of the Shrugged Strength Test so you can find out how strong you are and how you can get stronger.

The post How CrossFit Has Evolved Since We Started – Episode 222 appeared first on Barbell Shrugged.