Month: May 2016

Affiliate Roundup, Part 3: “First Impressions”

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 3, the conversation continues as CrossFit Inc.’s Tyson Oldroyd discusses the importance of first impressions 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.

First impressions matter. What potential clients see when they first walk in is just as important as sound coaching. One simple way to make a good first impression is to invest in the cleanliness of your facility, Christensen says.

“It’s a care factor,” she explains.

“If it appears clean and tidy and stuff, then all of a sudden there’s also a mindset of safety and caring,” Cherie says.

This isn’t a new idea: CrossFit Founder and CEO Greg Glassman talked about it in the 2010 CrossFit Journal video “How Clean Is Your Bathroom?”

The more effort your put into your affiliate the more you—and your clients—will get out of it.

“The goal is excellence,” Oldroyd says.

Video by Mike Koslap.

4min 44sec

Additional reading: “New Year’s Newbies” by Andréa Maria Cecil, published Feb. 22, 2016.


Determining Terrain: Knowing Your Rock Faces For Climbing

Indeed, rock climbing is not just a good workout activity but can also be exiting and adventurous – whether you are a novice or expert climber. Rock climbing is more than just scaling a rock face, a cliff or a wall- there are lots and lots of challenges and levels of difficulty that you can get from varied rock faces that brings a different adrenaline rush each and every time.

Ideally, a different rock face calls for a different climbing technique, where seasoned climbers would agree that there are always three basic types of terrain one needs to consider- overhanging walls, slabs and vertical faces.

It’s Important to know your rock faces for climbing, so take note of any or all types of faces needs careful consideration by each climber not just for exercise purposes, but also for the safety of the climber as well. One important thing to note is that a similar consideration is the grip, which is most crucial to every climbing activity.

Here are some of the most common rock faces that need special attention;

Igneous rock. This is the bedrock of the earth’s crust that form and erode into slabs and vertical faces, often characteristic of the common climbing spots found in the Yosemite Valley, Tuolomne Meadows and the South Platte area. You can rarely find overhang structures and is usually smooth with little hold surface.

Limestone. These are common faces found along the Rifle Mountain Park, Jacks Canyon and Shelf Road. This is a form of rock usually deposited at the bottom of seas that tend to form overhanging and vertical walls and caves.

Metamorphic rock. One of the most common faces on earth and is usually created through alteration of an existing rock subject to heat and pressure, often forming slabs and vertical walls that sometimes erode to slightly overhanging stone structures.

Volcanic rock. This is a type of igneous rock that forms on the earth’s surface as a result of lava flow. It often forms vertical faces with a few overhanging structures, but rarely form slabs likely due to gravity.

So, make sure to know what’s in store on your next climbing trip or challenge.

Whatever which way, climbing is a good workout and safety is a key consideration. Using an effective grip-enhancing solution is crucial to ensuring you maintain a good grip when climbing.

Liquid Grip is by far one of the ideal products out in the market today – a rub-on formula made from natural ingredients that eliminates the need to bring an extra bag of chalk to keep the hands dry and enhances grips with its surface adhesion properties.

The post Determining Terrain: Knowing Your Rock Faces For Climbing appeared first on – Best Liquid Chalk Online!

The CrossFit Kitchen: Thai Turkey Meatballs

In this video, Nick Massie of takes a brief respite from wall-ball shots to share his recipe for Thai turkey meatballs.

These meatballs contain ginger, cilantro and coconut milk—traditional Thai ingredients—but Massie uses cauliflower as a substitute for rice, offering a healthier option for CrossFit athletes.

After combining the turkey, vegetables and spices, he shapes the meatballs and browns them in a skillet, turning them occasionally to get good coloring and caramelization on every side.

The cauliflower is shredded in a food processor until it has a risotto-like texture. It serves as the base for the “fried rice” in the dish.

“Beautiful,” Massie says as he adds the finishing touches. “The flavor is bound to bring you to your knees.”

To download the recipe for Thai turkey meatballs, click here.

Massie is the instructor for the CrossFit Specialty Course Culinary Ninja, which is designed to give you confidence in the kitchen while you learn the basics of balanced recipe development as informed by CrossFit’s nutrition principles.

Click here for more information and a list of upcoming CrossFit Culinary Ninja courses.

Video by Nick Massie.

4min 45sec

Additional reading: “Health Food/Junk Food Game” by Crisa Metzger, published June 26, 2013.

The Silver Market

Affiliate owners share how they’re tailoring their approaches to introduce Baby Boomers to CrossFit.

The loud music, the intimidating movements and the unbearable crash of barbells smashing the floor—none of it appealed to Lucia Bragan.

“My husband had been doing CrossFit for four and a half years, and I would go watch sometimes. I knew I wasn’t capable of doing what he was doing,” said the 77-year-old from Maryland.

“And they played really loud music with that heavy beat. I guess it charges the younger folks up and gets them going, but for me it was a turn-off. I wouldn’t be able to hear the coach.”

Needless to say, Bragan had no intention of ever following in her husband’s footsteps by joining Rock Creek CrossFit in Kensington, Maryland—at least until coach Trina Kerns approached her in September 2015 and offered an alternative. The process would start with a face-to-face introductory session at a time when the gym was quiet and empty. No loud weights. No blaring music.

Bragan decided to take Kerns up on her offer. The two met up and discussed Bragan’s health history, and then Kerns put her through a short fitness assessment.

Bragan remembers being intimidated and somewhat overwhelmed, but Kerns was with her every step of the way, which made her more comfortable, she said. Soon, Bragan realized CrossFit—and lifting weights—wasn’t as scary as she thought it would be.

While Bragan said she wouldn’t have joined regular classes, many masters athletes thrive in general sessions that welcome everyone from teens to those well beyond 50, and great coaches are able to modify workouts for athletes of very different levels in a group setting. Some affiliates, however, are finding success creating entire programs that are tailored to help groups of Baby Boomers use CrossFit to stay fitter in their Golden Years.

Affiliate Roundup, Part 2: “Running a Better Business”

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 2, the conversation continues as CrossFit Inc.’s Tyson Oldroyd discusses running a business 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.

“At the beginning, it was a lot about growth,” Burke says. “Everything that I did—for my purposes and also the community—was to grow, grow, grow.”

Before the ubiquity of social media and the great expansion of CrossFit, new affiliate owners put in a lot of tough hours spreading the word about their gyms.

“I met Pat in early 2008,” Matt Chan remembers. “He stopped by Station 66 at North Metro Fire, introducing CrossFit and his gym to a group of firefighters … . He went out and was the guy who was doing what he could to spread knowledge about CrossFit and get people interested, knocking door-to-door really.”

Video by Mike Koslap.

3min 51sec

Additional reading: “Social Club” by Hilary Achauer, published May 2, 2016.

Community, Coaching & Competing w/ CrossFit Milford’s Jason Leydon – Episode 213


We’re back with another great interview this week, this time with CrossFit Games Coach Jason Leydon.

We discuss how to build a strong community in your gym, how to train and prepare athletes for competition, and how he led his team to a 2nd place finish at the Crossfit Games last year.

Jason coaches a LOT of athletes. He currently has 4 teams qualified for Regionals, 8 individuals, 5 Masters athletes qualified for the Games, and has coached multiple athletes at the CrossFit Games for the passed 6 years.

We talk about the differences in what training might look like for some one who has no interest in competing and just wants to be fitter, versus a year of training for someone who would like to compete on the highest level.

For competitors, he walks us through each training phase through a year, talks a little about what the focus is for each phase and why, how to progress, and what to look out for.

Jason is a big believer in developing mentally strong athletes. We chat about how he approaches each of his athletes differently when it comes to motivational talk and what methods he uses to help build “testicular fortitude” for all his clients.

If you’re a gym owner looking to build a stronger community and bring the best out of your coaches, this is a great episode to watch.

If you’re a coach looking to prep your client for a competition, this is a great episode to watch.

If you’re an athlete looking to bring your training to the next level, this is a great episode to watch.

Be ready, things get passionate.



For more:

Can’t find what you need close to home? Our online training programs provide the training, coaching and community necessary to get awesome results.

Check out all of our training programs here.

The post Community, Coaching & Competing w/ CrossFit Milford’s Jason Leydon – Episode 213 appeared first on Barbell Shrugged.

The Glassman Chipper

When a pegboard showed up in Event 12 of the 2015 Reebok CrossFit Games, a lot of people were shocked.

That’s a weird reaction by any follower of a sport in which competitors sign up to face the “unknown and unknowable,” but it’s even weirder when you consider CrossFit’s Founder and CEO wrote about pegboards back in 2002.

In the second issue of the CrossFit Journal, Greg Glassman listed and sourced all the equipment a person would need to turn a garage into a “world-class strength and conditioning facility.” The article, “The Garage Gym,” has been sitting in our archives since September 2002, and it’s the third-most-popular of our 4,000 pieces of content. Only the “Level 1 Training Guide” and “What Is Fitness?” outrank it.

Be that as it may, a great many people missed this section of “The Garage Gym”: “Pegboards can be used to develop great back and arm strength. … Again, we’ve plans to install pegboards on our walls soon. This is our favorite alternative to the climbing rope.”


Other early CrossFit Journal topics have influenced Games or regional events: single-speed bikes, two-person lifting, handstand walking and swimming, for example. The recent announcement of strict muscle-ups at regionals? Glassman didn’t mention kipping once in “The Muscle-Up” in 2002. He was clearly detailing the strict movement.

And then there’s “World-Class Fitness in 100 Words”—published October 2002 as part of “What Is Fitness?”—in which Glassman advised athletes to “regularly learn and play new sports.”

I have trouble thinking of many sports that don’t involve swinging an implement or throwing something, and yet people were surprised by stake drives, sledgehammer events and ball throws at the CrossFit Games.

All this is to say the CrossFit Journal archives are rich with knowledge, but a lot of people are missing out on it.


From a historical perspective, Glassman’s early articles signaled a new era of fitness, just the way the first Nautilus machines changed the fitness industry in the early ’70s, though many would rightly contend those machines were a step in the wrong direction.

Glassman wrote about topics all but banished by traditional fitness publications that were only too eager to obsess over Arnold Schwarzenegger’s biceps yet again. By shedding new light on the disciplines of gymnastics, kettlebells, power- lifting, Olympic lifting and more—all combined in the CrossFit program—Glassman bent the fitness industry away from selectorized machines and aerobics one PDF at a time. For proof of his success, you need only look at the current widespread availability of all the once-rare equipment Glassman listed in “The Garage Gym.”

Beyond that, Glassman’s articles have stood up to scrutiny over the years: They contain the first true definition of fitness, they explain exactly why and how the CrossFit program works, and they detail everything you need to know in order to become very fit. Taken together, they’re like finding the formula for gunpowder.

Some of these seminal pieces are part of the “CrossFit Level 1 Training Guide” and are seen regularly, but many remain more obscure than they should be. We’re well aware that the Journal’s search engine isn’t ideal, and a lot of gems are hidden many clicks away from our landing page, so it’s high time we brought Glassman’s writing to the forefront again.

To make things very CrossFit, your next workout is a chipper for time, and it will challenge your mind. Glassman did, after all, say this: “The greatest adaptation to CrossFit takes place between the ears.” Below, we’ve collected Glassman’s earliest CrossFit Journal writings from April 2002 to March 2004—38 articles published over two years. Your challenge is to read or reread them all in order.

Attention spans are short, and it’s far easier to get click-baited into a rabbit hole of top 10s and celebrity gossip, with ample distractions provided by text messages, Facebook notifications and Snapchats. Some will definitely ask “why bother?” before hitting Instagram to double-tap hearts onto a sea of slow-motion snatch videos.

I’ll answer that question with another: Why do you do Fran, Grace and Helen?

CrossFit Journal Glassman Chipper

For time, read all articles listed below from start to finish in order:

“Foundations,” published April 2002.

“The Garage Gym,” published September 2002.

“What Is Fitness?” published October 2002.

“Strategies for a 7 Minute 2K on the Concept II Rower,” published November 2002.

“The Muscle-Up,” published November 2002.

“Glycemic Index,” published November 2002.

“Squat Clinic,” published December 2002.

“Ergometer Scores and Hall of Fame Workouts,” published December 2002.

“Fast Food,” published December 2002.

“A Postural Error—A Costly Biomechanical Fault: Muted Hip Function (MHF),” published January 2003.

“The Overhead Lifts,” published January 2003.

“Interview: Coach Greg Glassman,” published January 2003.

“The Odd Lifts,” published January 2003.

“Hooverball,” published February 2003.

“Theoretical Template for CrossFit’s Programming,” published February 2003.

“Seniors and Kids,” published February 2003.

“The Push-Up,” published March 2003.

“Police Training,” published March 2003.

“A Better Warm-Up,” published April 2003.

“How Fit Are You?” published April 2003.

“The Pull-Up,” published April 2003.

“Two Training Aids,” published May 2003.

“Three Important Ab Exercises,” published May 2003.

“Beginners’ Workout,” published May 2003.

“Metabolic Conditioning Glossary,” published June 2003.

“Interval Generator,” published June 2003.

“Metabolic Conditioning,” published June 2003.

“The Clean,” published July 2003.

“Anatomy and Physiology for Jocks,” published August 2003.

“The Deadlift,” published August 2003.

“Functionality and Wall Ball,” published August 2003.

“Benchmark Workouts,” published September 2003.

“Really Cool Homemade Parallettes,” published September 2003.

“Team Workouts,” published October 2003.

“Nutrition: Avoiding Metabolic Derangement,” published November 2003.

“Handstands,” published January 2004.

“Macroclimbing,” published February 2004.

“What Is CrossFit?” published March 2004.

Post time to comments.

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

All photos: Mike Warkentin/CrossFit Journal

Garrett “G-Money” Holeve: From the Box to the Cage

Garrett “G-money” Holeve is an enthusiastic MMA fighter, an avid CrossFitter and a hardworking employee at Home Depot.

At CrossFit Showdown in Davie, Florida, Holeve attends classes that are dedicated to adaptive athletes with Down syndrome.

“When Garrett was born, they came to my wife and said, ‘Your son has Down syndrome,’” says Mitch Holeve, Garrett’s father. “I can honestly say that from the moment he was born, I just said he was going to have a high quality of life … he was going to have a happy life.”

Despite the discrimination Mitch says his son faces in the MMA world, Garrett remains passionate about the sport, and he uses CrossFit to keep him in top condition for fighting.

“He performs better in the cage and on the mat because of CrossFit—because he’s so physically fit,” Mitch says.

Joey Morgenstern, owner of CrossFit Showdown, admires Garrett’s strength.

“He’ll push harder than anybody else,” Morgenstern says. “He’ll push past his limits … . It really goes to show that no matter what condition you’re in, there’s always a way to be at the top, there’s always a way to progress.”

Video by Mariah Moore.

8min 45sec

Additional reading: “Lifeline to Independence” by Anna Woods with Emily Beers, published Oct. 16, 2013.

The CrossFit Kitchen: Super Radical Tri-Tip With Balsamic Apple Compote

Nick Massie of is back in the kitchen, this time to share the recipe for his Super Radical tri-tip with balsamic apple compote.

Massie begins by prepping two baking sheets for the yams and tri-tip.

“Any meal that starts with two foil-lined sheet pans is a winner in my book,” he says.

He then pats a liberal amount of Super Radical Rib Rub onto both sides of the tri-tip and tosses extra spices into the pan to mingle with the juices during the cooking process.

Next he turns his attention to the compote, dicing the onions, julienning the apples and then adding everything to a hot skillet to draw out the sugars. He finishes the caramelized sauce with some balsamic vinegar and a little water to deglaze.

Massie says it’s important to rest the tri-tip before slicing and to cut across the grain rather than with it. After he divides the meat and potatoes into equal “Zoned-out” servings, it’s meal time.

To download the recipe for Super Radical tri-tip, click here.

Massie is the instructor for the CrossFit Specialty Course Culinary Ninja, which is designed to give you confidence in the kitchen while you learn the basics of balanced recipe development as informed by CrossFit’s nutrition principles.

Click here for more information and a list of upcoming CrossFit Culinary Ninja courses.

Video by Nick Massie.

4min 42sec

Additional reading: “Between Steer and Steak” by Hilary Achauer, published Dec. 6, 2013.

WE CAN DANCE IF WE WANT TO: CrossFit Mayhem Freedom + Barbell Shrugged


…because not all CrossFit training videos need to be edited to Godsmack or Avenged Sevenfold. Hope y’all enjoy it. We had a blast on that trip. Make sure to check out Rich Froning & Angelo Dicicco on episode 211 AND Lindy Barber & Elly Kabboord on episode 212.

Reign Supreme CTP | Barbell Shrugged

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