Training for Wakeboarding

Rusty Malinoski has been a professional wakeboarder for more than 12 years, and while many in the sport have retired by his age, Malinoski, 32, said his CrossFit training has put him at the top of his game.

Wakeboarders often blow out their knees or suffer other injuries because of the high-impact nature of the sport. The man nicknamed “The Bone Crusher” has broken the same arm eight times, and he works hard to strengthen his 200-lb.-plus frame so he can keep riding.

“Definitely … the time I’ve spent in the gym off the water is what’s kept me in this game for so long,” says Malinoski, the first wakeboarder to land a 1080 in competition.

Kyle Rattray, owner of Florida affiliate Clermont CrossFit, says founding partner Malinoski is a testament to the efficacy of CrossFit.

Rattray claims Malinoski is in better shape now than he was five years ago.

“If he’s in better shape, I don’t really know what he’s going … to be capable of in four or five more years,” Rattray says.

Video by Sean Kilgus.

6min 49sec

Additional reading: “The Angry Surfer” by Hilary Achauer, published Aug. 17, 2013.

Burnt Offering

On the night of Sunday, Nov. 13, a fire broke out just a few blocks from CrossFit Westmount in a three-floor commercial structure that housed two restaurants and the 1,000-member Victoria Park Health Club (called Vic Park).

The four-alarm fire brought more than 100 firefighters to the scene in Westmount, a suburb of Montreal, Canada. Everyone was safely evacuated, but the businesses would be closed for months. According to the Montreal Gazette, workers doing clean-up the day after the fire said the fitness facility was under 24 inches of water.

When he heard about the destruction, CrossFit Westmount owner Tom Schabetsberger picked up the phone.

He told the owners of Vic Park their personal trainers could use his space free of charge to train their clients. Schabetsberger offered his small space for their group classes as well, telling them if they could be flexible with their schedule, he’d try to make things work so their members could continue to be active.

Westmount-Achauer-Tom Schabetsberger-SM.jpg Tom Schabetsberger, owner of CrossFit Westmount.

Schabetsberger had taken over CrossFit Westmount in July 2016. The 3,500-square-foot affiliate was struggling at the time—membership had dipped to 50 members. Schabetsberger bought the affiliate and began the hard work of connecting with the community. He visited local coffee shops and took time to get to know the people in the area. In four months, membership doubled.

Schabetsberger’s friend David Sciacca, the owner of CrossFit MAC in Montreal, said the owners of Vic Park were shocked at first.

“They saw any gym in the area as a competitor,” Sciacca said.

“What I liked about it is (Schabetsberger’s) view is … ‘We’re both in the same game trying to get people active, and whether they are active here or they are active there, we are trying to get them physically active,’” Sciacca said.

“They were thrilled that I would be willing to give them access at no cost,” Schabetsberger said. “They took me up on the offer immediately, and within a few hours some of their trainers were in scoping out the place for their private sessions.”

Now, 12 trainers from Vic Park use the gym to coach their private, semi-private and group classes for about 40 members of the temporarily shuttered gym.

“I have made some great new relationships with trainers and athletes from Vic Park,” Schabetsberger said.

Schabetsberger-2.jpg For the love of fitness, Tom Schabetsberger opened his 3,500 square feet of space to a business many would consider a direct competitor.

Once inside the doors, the members of the nearby gym got a firsthand look at CrossFit. After observing the workouts firsthand, some athletes decided to join CrossFit Westmount.

“One of their trainers who was an ex-CrossFit coach and athlete is now inspired to get back into CrossFit and will be training to compete in the masters division, and one of their trainers who is a football coach may start using the gym to coach his teams during the offseason,” Schabetsberger said.

Schabetsberger’s gesture did result in a few new members, but that’s not why he offered his space.

“He could have easily solicited those athletes,” Sciacca said, “he could have created a promotion enticing them to join CrossFit Westmount, he could have even poached coaches, but instead he opened his CrossFit box to the community and helped them remain active.”

About the Author: Hilary Achauer is a freelance writer and editor specializing in health and wellness content. In addition to writing articles, online content, blogs and newsletters, Hilary writes for the CrossFit Journal. To contact her, visit

All images: Courtesy of CrossFit Westmount

Coaching Philosophy & Strongman Training W/ Logan Gelbrich – Episode 237

This week on BARBELL SHRUGGED, we head up to La La Land to kick it at Deuce Gym with Logan Gelbrich. Logan is the owner of Deuce, an open air CrossFit box in the heart of Venice, California. He also leads the CrossFit Strongman Course and is a modern renaissance man when he is not leading the Deuce Gym tribe. In this episode we discuss:

  • How Strongman training can be applied for any level of athlete
  • How to be a master in your specific fitness modality (gymnastics, weightlifting, etc.) while also having a dynamic view on training as a coach
  • How to build a coaching culture that is focused on growth
  • How to have an intelligent relationship to intensity in your training based on your current level of fitness and lifestyle



For more:

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Fit at 56: Lucie Hobart

Lucie Hobart is 56 years old and says she has no idea what age means anymore.

“I started CrossFit when I was 52,” she says, “but here I am … four years later, so I’m 56, and I know I am the healthiest today that I have ever been in my entire life, which really blows my mind.”

Mother to James Hobart, CrossFit Games Affiliate Cup competitor and a member of CrossFit’s Level 1 Seminar Staff, Lucie says her perspective on aging has changed since she started CrossFit.

When James noticed his mom was complaining about more aches and pains as she got older, he knew it was time to help her make a positive change.

“What CrossFit … can provide for masters athletes is perhaps the single most important piece of information that we have to offer,” James says. “I think that’s who CrossFit is really meant for.”

Now, Lucie has achieved things she never thought possible—such as getting her first strict pull-up.

“That has to be so far probably the biggest milestone in CrossFit,” she says. “To be able to pull up my own body weight.”

Video by Michael Dalton.

9min 30sec

Additional reading: “For the Ages” by CrossFit Media, published Oct. 16, 2016.

How To Become A Great Basketball Player

The body needs the right fuel to build good muscle for optimum performance. This is where protein comes in. However, it’s not just that nutrient alone. There are other nutrients that make up an ideal diet and build the physique of a top athlete.

Diet Secrets Every Basketball Player Should Know

Your body uses water not only to hydrate your workout but also to build and repair muscles. Your muscle tissue is, itself, up to seventy-five percent water. Keep your muscles healthy and growing with adequate hydration. Read more… says that these are the good nutrition habits for excellent basketball players. These athletes are aware that diet plays an epic role in being successful in their field. As you can see, most of them exhibit muscular builds and they have low body fat percentages. Their structures are evident of this and it allows them to move explosively on the court.

It’s just that it can get quite challenging to build muscle and stay under 10% body fat. You’ve got to have a solid diet and weightlifting plan in order to achieve this.

The 5 Nutrition Habits of Explosive Basketball Players

Basketball players: the determining factor between becoming a good player and a great player is your diet. From my experience, I have noticed a trend in the way these athletes eat. My athletes, who develop amazing physiques, all share the following five superior dietary habits. Read more…

Live Strong has a meal plan for these athletes. Check it out!

We know that this sport is tough. There’s going to be repeated sprinting, jumping, and short rest periods. It gets difficult at times; especially the kind of training their body goes through. While practice is party of the preparation, food is also an essential part.

You need to know the right kind of food that will feed your muscles right. It should be a wide variety of nutritious options that’s going to meet your needs.

Meal Plan for Basketball Players

Most carbs should come from healthy foods such as whole grains, fruits, vegetables and milk to maximize vitamin and mineral intake. Lean red meat, skinless poultry, seafood or beans can help you meet your daily protein needs. For heart health, include healthy fats such as olive oil, avocados, nuts and seeds. Aim to eat five to seven times throughout the day. Read more…

It’s important to have a strong grip when it comes to playing this sport. It allows the athletes to have a better control over the ball. Aside from that, there’s a slim chance of the ball slipping through their fingers.

Basketball is fast-paced so using our liquid hand chalk solution is essential during the game. 

The post How To Become A Great Basketball Player appeared first on – Best Liquid Chalk Online!

November 2016 Collected Articles

The individual PDF articles published in November 2016 are collected here in a single download.

The video and audio posts are not contained in the PDF.

The articles included here are:

“CrossFit Lifeguard: Brandon Justice” – Cecil
“Down the Hatch, Miss a Snatch?” – Achauer
“Why Some Sweat More” – Achauer
“Chronic Disease and Medicine: Prevention Doesn’t Pay” – Saline
“Programming Better Competitions” – Warkentin
“As Prescribed: Santa Cruz” – Cecil

The Future Of Fitness With Mike, Doug, And Crew – Episode 236

And… We’re Back!

I want to start off by recognizing our team of incredible coaches who stepped up and led the Barbell Shrugged show through the better part of 2016. Chris “CTP” Norman, Mike McGoldrick, Alex Maclin, Kurt Mullican, and Mike McElroy, we have have nothing but gratitude for your work.

Doug and I are returning to the show stronger than ever with new vigor and we’re bringing Dr. Andy Galpin and Kenny Kane along for the ride. Galpin and Kane will be regular co-hosts and resident experts in their respective fields of Sport Science and Coaching. We’re excited that we will be able to create a really rich experience for you with their presence.

On today’s show we dive deep into the future of CrossFit, and Strength and Conditioning. We also get into a great discussion about the future of coaching. It’s not going to look anything like it does today. From each one of our perspectives we share what we’re currently seeing and where we think it’s going.


Mike Bledsoe

For more:



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CrossFit Kids Research Brief: Bone Density

A recent paper in the Journal of Bone and Mineral Research found that increased bone mineral content (BMC) and bone mineral density (BMD) in childhood are positively associated with time spent doing high-impact physical activities (PA), even for those with a genetic risk of low bone mass in adulthood (1).

A concern over BMC and BMD generally arises in those over 60 years old, when low bone mass and osteoporosis can occur. However, the time of maximal bone mineral accretion occurs as puberty begins reaching a maximal rate in females at 12.5 and males at 14.1 years old (2). This period also corresponds to a time of maximal height velocity (2). Therefore, actions that can affect this process during this window of opportunity are important to consider; indeed, “the magnitude of peak bone mass attained in young adulthood is an important predictor of osteoporosis later in life” (2).

The National Osteoporosis Foundation published a position statement in 2015 listing the factors that can influence peak bone-mass development throughout life (2). The most direct is an individual’s genes, explaining 60-80 percent of the measured differences (2). The remaining 20-40 percent include factors such as macronutrients, micronutrients, unhealthy habits (smoking, drinking, etc.) and PA (2). Despite years of research, the foundation concluded that only PA and calcium have a “strong” body of evidence behind their relationship with skeletal health; vitamin D is listed as “moderate” (2).

Mitchell et al. (1) investigated the relationship between PA and BMC as well as BMD in children from 5 to 19 years old. As many as 918 individuals were tracked for up to six years, responding to PA questionnaires and undergoing dual-energy X-ray absorptiometry (DXA) scans (1). Total PA time was positively associated with higher scores for BMC and BMD (1). In fact, the association was driven solely by time spent doing high-impact PA; low-impact PA showed no statistically significant relationships with skeletal health (1).

The questionnaires stated that low-impact PA included such activities as biking, bowling, climbing stairs, cross-country skiing, downhill skiing, gardening, golfing, hiking, hockey, kayaking, inline skating, rowing, sit-ups, skating, snowboarding, surfing, swimming, walking, waterskiing and yoga (1). Examples of high-impact PA were listed as aerobics/dancing, basketball, baseball, football, gymnastics, jogging/running, jump rope, lacrosse, martial arts, soccer, softball, squash, tennis, volleyball and weightlifting (1).

Additionally, the positive associations with high-impact PA remained even in children with below-average BMC and BMD scores (1). Below-average scores might suggest an underlying genetic risk, and it would be noteworthy that PA associations remained. In order to assess this question directly, DNA from the participants was analyzed and given a genetic risk score. Each sample was screened for 67 genetic variants (single nucleotide polymorphisms) that have been associated with bone-mass differences in adults (none of the genes involved in the disorder osteogenesis imperfect were examined); the more variants detected, the higher the genetic risk score. The association of BMC and BMD with high-impact PA held regardless of the genetic risk score (1). Even if an individual has a genetic predisposition for lower bone mass as an adult, high-impact PA can still provide a benefit.


Increasing time spent doing high-impact PA as a youth is a simple and direct way to improve skeletal health. As further evidence, Ishikawa et al. (3) state in their meta-analysis, “Our findings support previous research highlighting the advantage of performing high-impact, weight-bearing activity on bone mineral accrual during prepubescence and imply that even non-competitive levels of weight-bearing exercise can exert a positive influence on the bone health of young girls.”

The ease of implementing these types of exercises is highlighted in a study from Queensland, Australia, by Weeks et al. (4). Eighty-one adolescents in the intervention group had an added “10 min of directed jumping activity at the beginning of every physical education (PE) class, that is, twice per week for 8 mo, excluding holidays” (4). Jumping activities included jumps, hops, tuck jumps, jump squats, etc. Improved bone mass was observed for both genders compared to controls who only participated in regular PE (4).

One of the programming directives offered at the CrossFit Specialty Course: Kids is including impact-loading exercises on a daily basis. This simple addition results in meaningful and significant benefits not only in terms of the improved fitness it generates through these plyometric exercises but also with respect to increased skeletal health in the long term.


1. Mitchell JA et al. Physical activity benefits the skeleton of children genetically predisposed to lower bone density in adulthood. Journal of Bone and Mineral Research 31(8): 1504-12, 2016.

2. Weaver CM et al. The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: A systematic review and implementation recommendations. Osteoporosis International 27(4): 1281-1386, 2016.

3. Ishikawa S, Kim Y, Kang M and Morgan DW. Effects of weight-bearing exercise on bone health in girls: A meta-analysis. Sports Medicine 43(9): 875-92, 2013.

4. Weeks BK, Young CM and Beck BR. Eight months of regular in-school jumping improves indices of bone strength in adolescent boys and girls: The POWER PE study. Journal of Bone and Mineral Research 23(7): 1002-11, 2008.

About the Author: Jon Gary received a doctorate in molecular biology from UCLA. He is a CrossFit Level 3 Trainer and a staff member for the CrossFit Specialty Course: Kids. He’s been doing CrossFit since 2003. He lives in San Diego, California, with his wife and coaches teenagers at CrossFit Escudo.

Photo credits (in order): Joe Vaughn/CrossFit MouseTrap, Brittany Shamblin

Bench Press Myths: Debunked Beliefs By Pros

A lot of men trust that making your flat back against the bench is the best position when executing bench presses. This is not true though. You don’t have to feel bad about this. Most were taught that a flat back is the right position to avoid injuries. Sorry to say but this isn’t the case.

Men’s Health Fitness Director BJ Gaddour, C.S.C.S. explains that there is a big difference between hyperextending your back and forming a natural arc. Creating an arc helps you wrap your shoulders around the bench. Doing so enhances your stability and lets your muscles stretch.

The Bench Press Myth Most Men Believe That Could Get You Hurt

On the other hand, lying flat rounds your shoulders – increasing your risk for shoulder injury and puts you in a less-than-ideal position to engage your chest muscles, he says. Watch the video to see the difference. Read more…

Check out these amazing tips from T-Nation. There are things that you need to know about this exercise. Did you know that your big triceps won’t be able to help you out if you can’t break through the sticking point off the chest? You’ve got to stop the board and floor press and start working on the incline and overhead press.

For a solid bench press foundation and stable bar path, you’ll need to develop your traps and scapular retractors. Pay more attention to these two rather than your lats.

Another thing: the bench press can be considered as a great exercise for your shoulders only when performed using a nice technique and along with common sense.

4 Bench Press Lies

The misinterpreted words of multi-ply powerlifters has trickled down to the masses. And now, raw (no bench shirt) lifters are experiencing undue suffering and frustration as a side effect. Read more…

Some people believe that this exercise is a mass or shaping exercise. Well, there is no such thing according to Gaining Weight. This myth was derived from the amount of weight that an individual could lift in a given exercise.

Let’s take this one as an example. If you place eight reps on a press then eight reps on a cable fly, the pec itself was subjected to the same load. The actual pounds used were different for each exercise. This means you shouldn’t confuse the weight you see with the force that is placed on the muscle.

Some Facts and Myths about the Bench Press

Often many people fail to consider the fact that various exercises create different mechanical leverage systems that make it hard to see just how much force is truly placed on a muscle group. A relatively lightweight placed far from the joint may create as much force as a heavier weight located closer to the joint. Read more…

Check out this video from ATHLEAN-X about “The Flat Bench INCLINE PRESS.”

When your lifting a lot of weights and you feel like your grip’s not strong enough to withstand the incoming friction, why not trust something that can enhance your hold? Liquid Grip has been known to be effective especially in these types of activities.

We know that lifters are always looking for ways to improve their grip and control the strength that comes with it. To get the most out of your work out, try our liquid hand chalk solution in order to give you that much needed boost in lifting.

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Happy to be Last and Alive

Thirty days after a stem-cell transplant, Timmon Lund joined CrossFit St. Paul.

“I wanted to get healthy again.”

Nine months earlier, at 33, Lund had been diagnosed with Hodgkin’s lymphoma. The cancer limits the body’s ability to fight infection as it progresses. Chemotherapy and radiation are common treatments; stem-cell transplants are not.

CrossFit, he said, was a way to get back in shape.

But Lund only made it through the third week of the Minnesota affiliate’s month-long on-ramp program before he noticed a constriction in his neck whenever he so much as put a PVC pipe overhead. For nearly a week, his head would get swollen and he would feel dizzy. It was August 2013.

“When I relapsed, I knew it (before I saw the doctor) because I felt it.”

At that point, Lund had already endured two chemotherapy treatments—one in December 2012, the other in March 2013—before being approved for the autologous stem-cell transplant, requiring stem cells from his own body.

CFSML-Lund-Cecil_photo2_Paul Begich.jpg

That constriction in his neck turned out to be a new tumor squeezing his windpipe and blood vessels. Lund began chemotherapy treatment for a third time. Doctors hoped for positive results so the former railroad supervisor could be approved for an allogeneic stem-cell transplant, requiring stem cells from a matching donor.

Treatment was every other Friday. Immediately after each session, Lund went straight to the box for a “little piece of normal.”

He said: “I threw up a lot in class.”

Still, he was gaining strength.

“My doctors could see improvements.”

The treatment worked. At first. Then it didn’t. One of his oncologists, Dr. Hengbing Wang, layered on a second chemotherapy treatment called bendamustine, a nitrogen mustard.

“They were throwing whatever they could at the wall,” Lund explained.

He added: “But it actually worked.”

The tumors were gone. Lund was still working out. And he qualified for the transplant, which would require a 30-day hospital stay. During that time, Jesse Quinn, one of CrossFit St. Paul’s coaches, stopped by to work out with Lund. Doctors discharged Lund two weeks early because he was recovering so well.

CFSML-Lund-Cecil_photo1_courtesy Timmon Lund.jpg Coach Jesse Quinn (left) stopped by the hospital to work out with Lund.

Nearly 30 days after the second transplant, though, bad news came once again. A PET scan found more tumors. Lund had to undergo 25 rounds of radiation.

“That was probably the worst of all the different rounds of chemo I did,” he said. “I didn’t have a good response to that either.”

Recurring pneumonia made for multiple hospital stays.

Doctors worked to get Lund into clinical trials, racking their brains for anything that might work.

By late summer 2014, Lund was back on the bendamustine. It wasn’t working. Doctors tried other treatments.

“They were kind of at the end of the rope,” Lund said.

Now it was December. Lund had had a tumor in his liver so large he couldn’t sit up for months. All he could do was lie down and take his prescribed narcotics.

“We almost lost him,” Wang said.

The oncologist petitioned for Lund to be included in an experimental immunotherapy treatment for which he had been previously denied. He would be among the first people to ever try it. He was approved.

On Dec. 19, 2014, days after beginning the therapy, Lund was able to sit up on the couch for a couple of minutes. It was the first time he was able to do that in months.

About two months later, doctors suspended the treatment because they were concerned over Lund’s lung toxicity. Lund hasn’t needed treatment since. He had been on round-the-clock oxygen for roughly half a year and was eventually able to wean off it. He was back at CrossFit by fall 2015.

“I’m the weakest, the slowest, the last for everything, and I have no problem with that. I’m smilin’ as I tell you that,” Lund said. “I’m back at it and I love it.”

When he first showed up at CrossFit St. Paul, all he wanted was to improve his fitness.

“In hindsight—I’m not saying that CrossFit cured my cancer or anything like that—but I know in my heart that it kept me healthy enough to keep me alive to get that medicine.”

CFSML-Lund-Cecil_photo5_Alex Tubbs.jpg Lund believes his fitness kept him healthy enough to fight.

Lund continued: “That’s one of the reasons why, as soon as I could, I wanted to get back at it.”

Wang credited Lund’s fitness and positive attitude for his ability to endure chemotherapy, radiation and two transplants.

“(They) helped him not only physically but psychologically deal with the disease and deal with the treatment and made the whole thing easier, for sure,” the doctor said.

National cancer guidelines are now recognizing the importance of exercise for cancer patients, Wang added.

Still, Lund’s story is special, he said.

“He’s considered a miracle.”

About the Author: Andréa Maria Cecil is assistant managing editor and head writer of the CrossFit Journal.

Photo credits (in order): Paul Begich, Courtesy of Timmon Lund, Alex Tubbs