Month: April 2016

CrossFit Couple Beating MS, Prediabetes

Jackie and Justin Roth use fitness and healthy eating to improve quality of life and reduce disease symptoms, but the discipline and community they found at Mountain Loop CrossFit changed their lives in unexpected ways.

Jackie Roth was doing her best to prove gym owner Mitch Roehl wrong. In January 2015, she joined Roehl’s Mountain Loop CrossFit in Lake Stevens, Washington, and started working out twice a week. She continued to drink six Red Bulls and a soda and smoke a pack of cigarettes every day. More often than not, lunch was at Taco Bell or Jack in the Box.

Roehl told 37-year-old Roth she couldn’t outwork an unhealthy diet.

“OK, yeah, sure, watch me,” she thought.

Roth desperately wanted to change. She was 100 lb. overweight and had struggled with her weight her entire life. She’d tried diet pills, juicing and human chorionic gonadotropin shots, but she would always regain the weight she lost. What Roth didn’t realize was that although a change would require determination, consistency and hard work, she first needed to surrender. She had to wave the white flag, admit defeat and ask for help.

For Jackie, defeat came in the form of a doctor’s appointment. In August 2015, Roth’s feet and legs became so swollen that the indentation remained when she pressed on them. She went to the doctor and discovered she had high blood pressure and was prediabetic. Finally, she surrendered.

“I emailed (Roehl) and I said, ‘You know what? My way isn’t working. I’m willing to try whatever you want me to do,’” Roth said.

Roehl said: “Start showing up.”


99 Problems But Pull-Ups Ain’t One


I can remember back to early middle school (like 6th grade), when we did the presidential physical fitness test.

It was a series of exercises. The mile run (endurance), the sit and reach (flexibility), the shuttle run (agility & speed), and the pull-up test (strength). You could also opt for the chin over bar hold instead of doing strict pull-ups.

I was a little overweight then, and I remember HATING this test. It was embarrassing, and the exposure made me dread this part of the year when this test came along.

I could handle the sit and reach, and the shuttle run, but I would walk the mile, and I would take a zero on my pull-up test.

I was too embarrassed to even try. I was too scared to face the reality that I couldn’t do a single pull-up and I didn’t want everyone else to see it either.

Now back then, we didn’t have fitness podcasts and I didn’t really know or understand the concept of training for a goal you wanted to achieve.

If I could travel back in time, I would tell Beefy McG to keep his head up, and that one day physical fitness will be a hobby, a profession, maybe even a career.

Hell, he might even make a buck or two DOING pull-ups one day.

But most importantly, I would tell him to at least TRY. Every felt the same way about strict pull-ups? Tired of being told you’re not strong enough to kip yet? Have you been stuck using band’s in your classes for over a year?

A big problem I see that a LOT of people have is a lack of variety and progression when it comes to gaining strength in the upper body. Specifically for strict pull-ups.

In this weeks episode, we thought it was important to go in full depth about everything you ever wanted to know about strict pull-ups.

  • How to get stronger at them.
  • How strong is strong enough (never too strong!).
  • How to program them.
  • What exercises work.
  • What exercises DON’T work.
  • Which exercises are as waste of time.
  • How often to train them.

…We cover it ALL.

So if you or your clients have been using bands for a while, and are looking for some easy advice on how to start training for your FIRST pull-up or to get even MORE strict pull-ups, get ready to learn!

We take you from start to finish, how to assess and figure out where you might fall on the spectrum so you can finally start IMPROVING and stop scaling workouts with pull-ups.

No more fear! Make a plan and get to work!



For more

The post 99 Problems But Pull-Ups Ain’t One appeared first on Barbell Shrugged.

Fitness: A Choice for the Ages

Far too many retirees avoid exercise and doom themselves to decrepitude and loss of independence during the Golden Years.

For most of us who were born before NASA, color TV, McDonald’s, Walmart, Disneyland, Bannister’s four-minute mile and the polio vaccine, we have an emerging problem: We decide not to go to the gym. We are making this choice far too often, and it has a direct effect on how functional we are in our later years and how many of those years we have.

Anyone nearing retirement age needs to understand that inactivity will have a dramatic negative effect on quality of life. Our decisions to do nothing now create the consequences of frailty, decrepitude, loss of health and—very importantly—loss of independence in later life. Choosing to be physically active, but not fit, extends our lives without carrying forward our ability to thrive in the face of the world’s constant challenge.

For those of us who make the choice to be physically active in later life, it is a very good thing. A choice to try to be disease-free as long as possible is brilliant. But we can do better.

To rage against aging is to choose to actively seek fitness, to logically and progressively train to reap the promise of a spectacular return on your physical investment—health, independence, vitality and longevity. There simply is no substitute for sweat equity earned with time in the gym—time spent training hard to progressively improve fitness and quality of life to last a lifetime.

The other choice is to sit back and wait for time to rob you of your quality of life and longevity.

The couch may be comfy, but you need to choose wisely for your benefit and the benefit of those you care about.

The Proper Way To Hold Your Bowling Ball

Bowling is more than a sport where you simply hold the ball, letting it roll down the aisle and topple pins at the end of the line. But in fact, it takes a lot of good grip technique to allow you to develop your “A” game every time you hit the bowling alley.

Serious bowlers pay a lot of serious attention to their bowling games as it takes more than just arm power to score big and a lot of practice to master your game.

How to hold the bowling ball

Observe the position of the holes. Notice the three holes, they are placed there to provide the means to hold the bowling ball and requires practice to allow you to launch the ball.

These holes are commonly situated on a triangular pattern with two holes placed closer together for the ring and index fingers, while the third one – usually bigger than the two other holes – is for the thumb.

The pinkie and pointed fingers help provide support to balance the ball.

Make sure to bear in mind to always hold the ball with two hands, as the free hand helps provide support as you swing the ball before launch.

As you place your fingers inside the holes, it is important that they are inserted straight and not allow the tips of the fingers to bow as it could cause an imbalance and cause a bad launch.

Both hands need to support the other prior to the swing and throw, considering that the bowling ball would only be able to go to where it is being guided by the hand that throws it.

Gripping and holding are also crucial factors that need your attention and practice, as they are responsible for maintaining balance, support an equilibrium to your bowling ball.

The smooth surface of the ball could sometimes cause an improper form that leads to a missed or failed launch.

To remedy this, you could use a rub-on hand solution like liquid hand chalk to help enhance your grip and hold on the ball, to prevent slips and accidental drops.

Liquid Grip is a specially formulated grip enhancer that quickly dries when applied and works better than chalk to ensure dry hands, it is an anti perspiring solution that let’s your hands stay dry to prevent it from slipping.

Lastly, like any other sport, constant practice is needed to master your game.

The post The Proper Way To Hold Your Bowling Ball appeared first on – Best Liquid Chalk Online!

Behind the Scenes: ’15 Games, Part 5

Executive Producer Sevan Matossian once again gives us unprecedented access to the fittest athletes on the planet, catching CrossFit Games competitors in intimate moments and vulnerable positions.

In the final installment, Matossian follows the drama behind the scenes as the athletes head into the last three events: Midline Madness, Pedal to the Metal 1 and Pedal to the Metal 2.

Eventual champion Ben Smith, a notoriously low-drama competitor, makes Matossian work hard to find material. When asked what he’s thinking on the final day, Smith responds, “I’m not thinking much. That’s the key.”

Emotions run slightly higher with other competitors. As the podium enters her sights, Tia-Clair Toomey tells Matossian, “I’m freaking out. It’s a massive shock to me.”

Energy levels again surge as the athletes prepare to enter the competition floor for the last time.

“Let’s fucking do this,” Chyna Cho says to Lindsey Valenzuela.

Video by Sevan Matossian.

1 hr 28min 29sec

Additional reading: “The Positive Impact of Physical Fitness on Emotional Fitness” by Dr. Brooke R. Envick and Rick Martinez, published May 25, 2010.

worst Gymnastics Olympics story (so far)

The Olympic year always results in hilariously inaccurate cut-and-paste news reports from general sports media. The worst I’ve seen was written by Devin Neal on an Indian site:

… Currently, Dipa is known to be a phenomenon in the vault event that requires an athlete to sprint towards an apparatus and acrobatically jump over it, do multiple somersaults and execute a ideal landing.

She will be chosen following the selection trial at the Australian Gymnastics Championships, to be held at Melbourne’s Hisense Arena on May 23. …

… she’ll be the first gymnast to represent Jamaica at the Olympics.

Olympic qualifiers: Gymnast Dipa Karmakar bags gold at Rio event

Here’s the PDF version in case that gets taken down. :-)

Olympic qualifiers- Gymnast Dipa Karmakar bags gold at Rio event

NOW Dipa has to survive intense media scrutiny until the Olympics. Best would be to leave India and train somewhere where she could focus.


Gymnastics qualifying for the Tokyo Olympics

International Gymnastics magazine posted a summary of how Artistic gymnasts can be invited to the 2020 Olympics.

It’s a condensed version of this FIG document.


The main criticism online so far is a reduction of team size from 5 in Rio to 4 in Tokyo.

On the other hand, top teams like USA will most likely have 6 women in Tokyo rather than only 5 in Rio. The additional two will qualify as specialists.

Under the new system Iordache (for example) would already have qualified to Olympics based on her top 3 finish at Worlds 2015. That’s an improvement.

World Cups will be improved. And Continental Championships will become much more important. When is the North American Continental Championships, by the way? :-)

Specialists may decide to stay longer in the sport.

It looks like the Olympic Test Event will no longer qualify any competitor. It will be strictly a rehearsal for organizers.

Overall it looks like an improvement to me. Leave a comment if you foresee unintended negative consequences.

One thing everyone can agree upon is that Artistic Gymnastics should have more spots at the Olympics. It’s one of their highlight sports. I doubt that will happen until some of the Summer Olympic sports are moved to the Winter Olympics to better balance the two.