Month: January 2017

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Unexpected Benefits Of Pole Fitness: Health And Empowerment

Life Hack talks about the ten unexpected benefits of pole dancing. People hesitate when they hear about this unconventional method of working out. They don’t really think of it as a possible option. Pole dancing has gained popularity over the years and has progressed into a competition.

It doesn’t only increase your sexiness but it’s got a lot of health benefits that you should take note of. If you want to improve your body and your health, it’s time to sign up for those classes.

Benefit number one: lets you burn calories. This exercise puts your muscles into work and you are always moving. It’s like combining isometric and cardiovascular exercises. For only a 30-minute session, you get to burn as many calories as you can. This even leads to weight loss even just after several months.

10 Unexpected Health Benefits of Pole Dancing

When people hear about fitness and the health benefits of different forms of workouts, they seldom think about pole dancing as a viable option. Much like some popular Latino dances like tango, which started out in shady back alleys of poor neighborhoods only to later gain popularity across the globe, pole dancing has quickly become a very popular form of exercise and even a competitive event. Read more…

This dance combines art, dancing and acrobatics around a pole. This is a good way to achieve your goals. This dance was only thought as something that’s associated to night clubs, but lately, pole-dancers have turned this into a sport and exercise. It’s been dragged into the open, letting individuals and dancers explore their adventurous side.

There are even gyms and fitness centers that offer dance training and classes. It’s now considered as a great workout for both men and women. It can get exhilarating!

One of the benefits that we want to emphasize is muscle-building and flexibility. The purpose is to improve strength and mobility. Each class gives you the opportunity to build your strength using activities like warm-up exercises, push-ups, sit-ups and squats. You have to add muscles to your frame while losing undesirable fat.

6 Unexpected Benefits of Pole Dance Fitness

Pole fitness combines performing art, dancing, and acrobatics around a vertical pole. It can be a great way to achieve your fitness quest. In the past, pole dance was commonly associated with dimly-lit night clubs and strippers, but in recent years pole-dancing lovers have dragged it out of the dark and promoted it as a legitimate form of sport and exercise for fitness purposes. Read more…

Mind Body Green says that people might be wondering about how pole dancing became one of the most effective ways to empower women. This art form has been misjudged greatly because of its ties to exotic dancing and stripping. Once you get to know this dance and what it really stands for, your preconceived notions will vanish.

Let’s focus why this practice is healthy and empowering to women.  First, it makes you stronger. This activity lets you gain enough physical strength using intense resistance training. It’s quite an uplifting feeling when you get to hold and control your body weight in the air. You feel great, and you stand up for yourself.

Women have been subjected to theories that they’re simply not strong enough or not good enough. Girls were raised to believe that they’re weak.  This couldn’t be more wrong.

7 Reasons Why Pole Dancing is Empowering To Women

I know what you might be thinking: how can pole dancing, which has historical ties to the exotic dance industry (one that has at times objectified women), actually be empowering to women? I admit in the past, I struggled with the answer to this question myself. Read more… shares this Pole Dance Workout for Beginners:

Pole Fitness is as unique as it gets. You have to face quite a number of challenges especially in dealing with your various workouts that combine dance, flexibility, acrobatics, and muscle-building while suspended above the ground. Aside from this, one of the greatest difficulties is ensuring your safety while you’re training with the pole. The risk of falling increases, and slippery hands add to the danger.

Using Liquid Grip in your routine will definitely help minimize the risk. That’s because the formula in this product has been designed to improve your grip during training. It’s got the best ingredients that will leave you feeling confident while working out. 

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How to Pursue Mastery with Kenny Kane – Episode 244

This week we’re back with the crew and have a fun episode to share with you.

We had Kenny Kane and Andy Galpin join us at our local outdoor training spot in Encinitas. We wanted to bring Kenny on to talk about his ideas on coaching and this concept we all have heard about called mastery. Kenny has been in the coaching game for as long as CrossFit has been around, and started CrossFit Los Angeles in 2004. He has worked with 1000s of athletes and now is most passionate about working on helping coaches get better at coaching.
Kenny shares with us the evolution of his coaching experience and dives into concepts such as how he sets up his programming at CFLA and having specific types of training days, to some deeper ideas like “the difference between doing and being an athlete, and how to find purpose in your training. 
Give this show a listen to hear our thoughts on the topic. Then I want hear what this means to you.
You might reach enlightenment, or just get a few laughs and some new knowledge at the least.
Maybe this will motivate you to choose something a little more specific, put a deadline on it, so it will get your @$$ in gear.

If you’re feeling bored with your current program, tired of training without purpose, and want to have a blast working toward a common goal with a bunch of other super motivated people, come join us in the Muscle Gain Challenge program and see what is possible.



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If you want to add some serious muscle mass, get stronger and boost your confidence with heavy barbells, then we are looking forward to having you in our Muscle Gain Challenge program!

To learn more about the program and register, head over to



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CrossFit Bodyweight Exercises: Good Moves For Great Results

Live Strong talks about the 15 moves that you can simply do at home. We are all capable of doing incredible things. We can run, jump, walk. We carry people, pick up groceries, and climb a flight of stairs. This would have to be a never-ending list. In order for us to execute these moves safely, we need to know how to train our bodies.

We need to know how it can effectively function by using it to our optimum level. You won’t even need any gym membership or equipment. Just some space and strength. Complete these amazing tasks in your daily life and add these to your fitness goals.

Top 15 CrossFit Bodyweight Exercises You Can Do at Home

The human body is capable of incredible feats. We can jump, lift, run, walk, carry children, pick up groceries — and the list goes on and on. But in order to complete those feats safely, you need to learn to move and train more functionally. When it comes to functional fitness, you don’t need fancy equipment, hours to dedicate to fitness or even a gym membership.Read more…

Boxrox talks about the best workouts without having to use any form of equipment. If you think that barbells are a nuisance, you have to check this one out. People say that you don’t need a barbell to come up with the most intense Workout of the Day. Even simple bodyweight CrossFit workouts are enough in order to make changes to your fitness level, endurance and training.

Check out the very first routine here: Hero WOD Murph. This is the most extreme workout because it’s a good way to test your fitness level. You’ve got basic exercises like pull-ups, push-ups as well as squats. You have to combine this with a high volume rep scheme plus 2 miles of running.

No Barbells: Top 10 Bodyweight Crossfit Workouts

You don’t always need a barbell to create a high-intensity WOD. Bodyweight Crossfit workouts can even be a harder test of fitness, especially if your endurance and gymnastic training has been neglected.Read more…

Greatist discusses the workout from CrossFit Champ, Jason Khalipa. This lasts only for twenty minutes but Khalipa trusts this bodyweight workout. Hard work totally gives you the results that you need.

There’s no secret to this simple formula. Imagine what Jason can actually do:  50 pull-ups in a row, squat 450 pounds, deadlift 550 pounds, and run a 5K in 23 minutes and 20 seconds.

Does this sound simple enough for you? While most of us have been couch potatoes all year long, this man won the title of Fittest Man on Earth at the 2008 CrossFit Games. After achieving this, he still competes and places in the top 20 every year.

The 20-Minute Bodyweight Workout a CrossFit Champ Swears By

Jason Khalipa can do 50 pull-ups in a row, squat 450 pounds, deadlift 550 pounds, and run a 5K in 23 minutes and 20 seconds. He won the title of Fittest Man on Earth at the 2008 CrossFit Games and has competed placed in the top 20 every year since. Read more…

Chad Pitschka covers the CrossFit Bodyweight Workouts here:

As challenging as CrossFit can get, you find yourself crawling back into the CF Center the following day. What attracts you to this discipline? It may have something to do with versatility and the fun WODs.

Other than that, the rest of the time, it’s a test of character. Not strength, endurance or activity. This exercise requires something that can even get you to a better form. Do not forget that your grip is important to maintaining a good relationship with your overall fitness level. This is exactly where Liquid Grip comes in.

The post CrossFit Bodyweight Exercises: Good Moves For Great Results appeared first on – Best Liquid Chalk Online!

The Mechanisms of Hypertrophy – Episode 243

How do you get big? That is the million dollar question. Everyone in the fitness industry seems to have a different answer for you, and they all claim to have the secret sauce.

Take this supplement. Use this rep scheme. Drink this before you go to sleep. It goes on and on.

We wanted to see what science has to say about this, and invited Andy Galpin on to this week’s show along with Kenny Kane to talk about the science of getting big. We go deep into understanding what our bodies need to put on muscle, and how we can shift our training focus on this adaption goal.

In the show, Andy outlines the three mechanisms of hypertrophy. Can you guess what they are?




For more:

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How to Fix Your Jacked Up Shoulders w/ Max Shank: Episode 242

Jacked up shoulders holding you back? New’s flash, you are not the only one. It turns out that shoulder pain and injuries are some of the most common of all dysfunctions for active individuals.

Just like most things we have come to learn and share with ya’ll is that this is most likely a result of faulty movement patterns. You can go as hard as you want, and lift heavy things for days ..but the flip-side of that is that you have to take the time to focus on your movement. Believe it or not, it is also a good idea to take care of your joints with the same amount of focus you put into your WOD’s …a few minutes rolling around on a lacrosse ball ain’t going to cut it.

So knowing that, we headed over to Ambition Athletics to interview one of our good friends, Max Shank (@maxshank). We chatted it up about movement, kettlebell training, and a bunch of other cool shit he is doing in his gym, and around the world with his workshops.

More importantly, we talked about the shoulder, how it operates, and how we can take care of it so we can go hard and still feel healthy and strong.


If you find this episode useful, Max has put together a 70+ page resource for the Shrugged fam on taking care of your shoulders. You can find it at

Simple Shoulder Solution | Barbell Shrugged




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The Importance of Sleep for Performance w/ Kirk Parsley – Episode 241

It’s officially 2017 and many of you are setting goals for the upcoming journey around the sun. Whether your goals are fitness oriented or have to do with your relationships, we encourage you to take action on them. We also think that you will get some useful take aways from this week’s episode with Doctor Kirk Parsley when it comes to your 2017 intentions.

This week we had Doc Parsley come by to talk to us about the importance of sleep. You might be asking yourself, what sleep has to do with your new year’s resolution? Well it turns out sleep has everything to do with most developments in our life. Everything from physical adaption, to skill acquisition, to emotional development (i.e. relationships) happen during your sleep cycle. Shitty sleep equals shitty performance gains, mood, sex life, and anything else you want to get good at.

Doc Parsley works with some of the top performers in the world ranging from Navy Seals, CEO’s, and Professional athletes, however you don’t need to be in the NFL or lead a company to get some gains from this episode.

If you want to learn more about Doc P’s work, head over to his site,

You can also check out his Sleep Remedy product here. (Save 10% off your order with the code barbellshrugged)





For more:

Doc Parsley Sleep Remedy

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