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10 CrossFit workouts you can do at home

2/28/2018

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10 CrossFit workouts you can do at home

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Man doing pushups at home

We understand if you can't make it to the gym on certain days. But that's still no excuse to skip your workout altogether.

And while CrossFit workouts are known for incorporating lots of equipment, you can do plenty of CrossFit workouts—fast-paced, calorie-burning, and compact—right in your home or hotel room.

[RELATED1]

Here, Tyler Manzo of Brick New York shares 10 brutal CrossFit workouts you can do wherever, so you always have some workout inspiration when you can't get out of the house.  All you need is a pullup bar, and plenty of willpower.

CrossFit workouts




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February 28, 2018 at 11:30AM
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Not Everything Needs to Be a PR

2/28/2018

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Not Everything Needs to Be a PR

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Not everything you do has to break your record

 

Allow me to break the

fourth wall

for a moment, and take you inside what it means to be a coach and a writer. When I first started writing, I thought it was my job to take the thoughts that were inside my head and commit them to paper, to let you know what I was thinking. Likewise, when I began to coach, I thought my job was to impart what I knew about movement onto my athletes.

 

But that isn’t what works. Instead, my job as a writer and a coach is to get inside your head, recognize the reality that exists there, and work to reshape it in a way that moves you closer to what you want to be. The magic doesn’t happen with what I give you, but what you do with it inside yourself. This means that the vast majority of the time I spend on writing doesn’t involve my fingers tapping madly away on a keyboard. Nor does the lion’s share of my coaching involves giving cues, talking to athletes, or demonstrating techniques.

 

Ignite: Fat Loss - Real Fitness. Real Fat Loss. Real Results.

 

It involves intense, persistent observation. The empathic connection between writers and readers, and coaches and athletes cannot be created any other way. It’s easy to skip this step and write finger-wagging articles telling you to do this or stop doing that. I’ve written a few of those pieces myself, but they aren’t the work I’m most proud of. The most profound writers and talented coaches meet their subjects where they are, and lead them in a direction; they don’t stand in the pulpit and rain down fire and brimstone.

 

It’s with all that in mind that I’ve spent the past couple years shaping the following piece of advice:

 

Stop. PRing. Everything.

 

Now let’s dig into what that means, and why it should matter to you.

 

The PR Arms Race

My observation started with the

#PReveryday

crowd. Their enthusiasm is matched by their creativity in the number of different things they’re willing to call a PR.

Know somebody with a 3-rep-no-belt-snatch-grip-deadlift-from-low-blocks-in-Nano-6s PR?

I bet you do. They seemed to be mostly CrossFitters, and mostly under a year of experience. It’s fairly simple to PR every day when every workout is different and you’re riding that wave of

newbie gains

. But when the honeymoon is over, what then?

 

At first, I thought this was a phenomenon exclusive to the CrossFit crowd. That is, until I sat down to watch

the Rio Olympics

, and counted the number of events in the pool and on the track. CrossFitters may have taken the “PR everything” mindset to new heights, but I’d argue it was born with swimmers and runners. The PR addiction has infected the weightlifting community as well, as my Instagram feed is littered with videos of people PRing every manner of assistance lift, technique drill, and minor variation.

 

There are even more specific PRs. You can have a comeback PR, a post-injury PR, an annual PR, or an event or course PR. You can PR benchmark workouts (what’s your Fran time?), Strava segments, or even your diet (I PR’d my macros, brah!). If it can be measured, it can be PR’d, and we do love to ring that bell.

 

Hell, I might be chief among sinners. I’m a runner, cyclist, weightlifter, and CrossFitter. I have an entire spreadsheet full of PRs, with entries for running distances (100m, 400m, 800m, 1 mile, 5km, 5mi, 10k, 15k, half and full marathons), power lifts (overhead press, deadlift, front and back squats), Olympic lifts (snatch, clean and jerk), and a smattering of bike distances (longest ride, longest climb, 10mi TT). I generally don’t track my benchmark WOD PRs, but that’s mostly because I forget to write them down at the gym, and there’s not a results page to look them up on later.

 

The Semantic Danger of the PR

As

Dr. Andy Galpin points out

, the issue is not the data, it’s what you do with it. So the problem isn’t the proliferation of PRs per se or PR in the noun form. The issue is with PR as a verb and its influence on the way you approach your training.

 

 

The trouble with trying to PR everything, all the time is fourfold:

 

  1. How exactly are you going to PR your rest days? You are taking rest days, right?
  2. How contrived are you willing to make something and still call it a PR?
  3. What effect does that mindset have in your training?
  4. What happens when the PRs stop coming?

 

I get it. Most of us don’t go to the gym to just move around a bit and get sweaty. We go there to make progress, and the best way to see progress is to track what you do. I think logging workouts is a very useful practice that can help us stay on track and serve as a reality check against some of the stories we tell ourselves about our fitness.

 

The turnover from useful tool to detrimental obsession happens when our pursuit of the PR causes our workouts morph from a means to an end, to an end unto itself. When we’re trying to PR something, the mental risk/reward calculus changes, and we start to take risks we don’t need to. We’re more likely to compromise our technique to hit one more rep, to sprint into Zone 5 when we were supposed to be on a recovery ride or to bury ourselves in the pain cave again when we could barely drag ourselves out of bed after our last workout.

 

PRs are Expensive

Progress is addictive, and intensity can become a drug. I’m a recovering addict myself, as my wife (the most wonderful woman in the world and my personal sports psychologist) will tell you. I was one of those guys who would drive himself until he was injured, then grit my teeth and drive a little further. To this day, if I haven’t had a hit from that PR pipe in a while, I get grouchy. 

 

The thing I’ve come to understand as I’ve matured as an athlete is that a PR often comes at a high physiological and psychological price. Maximum effort, especially if you’re a seasoned athlete, takes a toll on muscle fibers, mental resolve, your nervous and endocrine systems, and your overall wellbeing. It’s not unusual for a PR attempt to cost me two nights of sleep: one the night before, because I’m nervous, and then the night after because I’m so destroyed that I can’t get comfortable.

 

How often are you willing to pull that trigger? If you do it too often, you end up compromising the stimulus you worked out to achieve. If you can’t squat heavy for 10 days because your back is wrecked from your spur-of-the-moment 3RM attempt at what was your 1RM two weeks ago, did you do yourself any good? Conversely, when everything you do is a PR, how do you harness that next-level intensity when it really matters?

 

Curb Your PR Obsession

I propose that we negotiate a new relationship with our PRs. I can’t tell you what to track, and I’m certainly in no position to set a number of things you should count as a PR, but the following guidelines might help you bring your PR obsession under control.

 

Write down your primary goals. They should be counted as PRs, and anything that is one standard deviation from them can be, as well. For instance, if I have a goal for my clean and jerk 1RM, I can track a PR for my front squat. But only choose one PR for that accessory, whether that’s a 1RM or a 3RM, based on your coach’s training philosophy for you.

 

If you set several goals, prioritize them to give yourself space to move more quickly in one area than another. For instance, if you want to improve your deadlift and your 5k time in the same year, it’s totally fine to work on both at the same time. But recognize that while you’re doing 800m tempo repeats and speed work every week in your 5k program, you may not have the gas left to annihilate a heavy deadlift session. It’s useful in this case to adopt

the concept of seasonal fitness

.

 

You can still log and track everything else, but be cautious about applying that PR label. If a PR happens during the course of your training, that’s great! But it should only be something you aim toward occasionally, and only when it is one of your primary goals. If you’re the type who can’t track data without it burning in the back of your mind during your workouts, then stop tracking data. I promise, the training will work anyway, even if you don’t write down every detail of it. Instead, record qualitative details of your workout (i.e., heavy triples on squats today, hips achy, bar moved fast though).

 

Last, never allow a PR attempt to compromise your best mechanics.

As Kevin Moore and I discussed on

this week’s podcast

, bad things happen when we allow our enthusiasm to outstrip our ability and control. If you aren’t getting paid to do it, or aren’t in contention for a national or international medal, you don’t have a good reason to lay your own body on the altar of the great and powerful PR goddess. Bail the barbell, shut down the workout, and live to fight another day. Take it from somebody who’s learned the hard way, over and over again: no PR is worth months of not training.





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February 28, 2018 at 09:55AM
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Subversive Fitness: Day 312 Of 360

2/28/2018

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Subversive Fitness: Day 312 Of 360

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Day 312 Of 360

 

Deadlift:

5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top)

1 x 10 @ 60% (use double overhand grip)

1 x 20 @ BW (using single kettlebell)

 

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.

 

Reminder: Position and execution always govern weight.

 

If an appropriately heavy single kettlebell is not available, adjust to 1 x 20 suitcase deadlift to reach designated weight.

 

Today: 

 

Perform 10 push-up and 

5 underhand bodyweight row immediately following each set of deadlift, and

rest as needed once the three movements are complete.

 

Then:

 

Kettlebell “Short swing”:

3 x 20 @ 60% of 5RM

2 x 20 @ (up to) 50%

 

As above, rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

 

 

“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

 

 

Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

 

And then, “Time under tension”:

 

20 Mace Good Morning @ self-scaled (broken into 2 x 10 or 4 x 5 as needed) + 

100 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

 

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

 





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February 28, 2018 at 09:55AM
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Tuna 'superfood' salad sandwich

2/27/2018

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Tuna 'superfood' salad sandwich

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Tuna Sandwich

More than a tuna salad, this “superfood” sandwich is packed with both tuna and salmon, which gives you a boost of protein, omega-3 fats, and selenium. Served between two slices of whole grain bread or stuffed in a whole wheat pita, it’s a quick and easy lunch for any busy day.

Nutrition (per sandwich)

Calories: 297; Total Fat: 9 grams; Saturated Fat: 2 grams; Protein: 25 grams: Carbohydrates: 28 grams; Sugar: 6 grams; Fiber: 5 grams; Cholesterol: 35 milligrams; Sodium: 642 milligrams

Recipe and photo by Katie Morford, MS, RD of Moms Kitchen Handbook.

4
Ingredients 
One 5 oz. can tuna
One 5 to 6 oz. can wild salmon
3 medium stalks celery, diced
2 Tbsp capers, lightly chopped
¼ cup diced red onion
2 Tbsp lemon juice
3 Tbsp mayonnaise
2 to 3 Tbsp plain Greek yogurt
8 slices 100% whole wheat bread
How to make it 

Empty the tuna and salmon into a medium bowl and break up with a fork. 

Add the remaining ingredients and mix until just combined. 

Scoop ¼ of the tuna salad onto 1 slice of bread and top with a second slice. 

Cover and store leftovers in the refrigerator until ready to use.

Lightened-up recipes
Cook Time: 
0
Prep Time: 
10




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February 27, 2018 at 12:24PM
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The 9 best bodyweight moves to develop colossal arms

2/27/2018

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The 9 best bodyweight moves to develop colossal arms

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The Workout Plan to Get a Six-Pack Without Doing a Single Crunch

Want huge, ripped arms? Toss aside those weights and get back to basics with a bodyweight-only workout.

We know what you're thinking: What the hell am I supposed to do at the gym without tricep pushdowns and dumbbell curls? But here's the thing: Without all those heavy weights, you’ll give your body and joints a much-needed break. By altering your body angle and position and getting creative with the right tools at your gym, you can still get the necessary stimulus for real growth in your biceps, triceps, shoulders, and forearms.

Substitute your normal arm exercises with these bodyweight moves for the next few weeks and watch your arms grow like weeds—you’re welcome.

Arms workouts




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February 27, 2018 at 10:16AM
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Brown rice California rolls

2/27/2018

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Brown rice California rolls

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California Roll

Treat yourself to a tasty sushi dinner in the comfort of your own home. This wildly delicious recipe for homemade California rolls will make you feel like a sushi chef—with this recipe, it's not nearly as hard as it sounds.

Nutrition: 

Calories: 201; Protein: 12g; Carbs: 25g; Fat: 6g; Fiber: 5g

1
Ingredients 
2 Tbsp short-grain brown rice (dry measure)
¼ tsp rice vinegar
1 sheet nori seaweed
1½ oz cooked Alaskan king crab leg or 1½ oz crabstick
1 slice avocado
2 Tbsp cucumber, julienned
2 tsp low-sodium soy sauce
How to make it 

Preheat oven to 300°

In a medium saucepan, combine rice, vinegar, and 6 Tbsp water and bring to a boil over high heat. Reduce heat to low, cover, and simmer until liquid is absorbed, about 30 minutes.

Put seaweed on a baking sheet and place in oven. Toast until warm and soft, about 1 minute. Press rice onto seaweed on a flat surface so rice forms an even layer. 

Top with crab, avocado, and cucumber; then roll up seaweed.

Using a wet knife, slice roll into 4 pieces and serve with soy sauce on the side.

Lightened-up recipes
Cook Time: 
45
Prep Time: 
15




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February 27, 2018 at 10:16AM
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Toasted chickpea sea-salad sandwiches

2/27/2018

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Toasted chickpea sea-salad sandwiches

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Tuna Sandwich

More than a tuna salad, this “superfood” sandwich is packed with both tuna and salmon, which give you a boost of protein, omega-3 fats, and selenium. Served between two slices of whole-grain bread or stuffed in a whole-wheat pita, it’s a quick and easy lunch for any busy day.

Nutrition (per sandwich)
Calories: 297; Total Fat: 9g; Saturated Fat: 2g; Protein: 25g: Carbohydrates: 28g; Sugar: 6g; Fiber: 5g; Cholesterol: 35mg; Sodium: 642mg

Recipe and photo by Katie Morford, M.S., R.D., of Mom's Kitchen Handbook.

4
Ingredients 
One 5 oz can tuna
One 5-to 6-oz can wild salmon
3 medium stalks celery, diced
2 Tbsp capers, lightly chopped
¼ cup diced red onion
2 Tbsp lemon juice
3 Tbsp mayonnaise
2 to 3 Tbsp plain Greek yogurt
8 slices 100% whole wheat bread
How to make it 

Empty the tuna and salmon into a medium bowl and break up with a fork. 

Add the remaining ingredients and mix until just combined. 

Scoop ¼ of the fish salad onto 1 slice of bread and top with a second slice. 

Cover and store leftovers in the refrigerator until ready to use.

Lightened-up recipes
Cook Time: 
0
Prep Time: 
10




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February 27, 2018 at 10:16AM
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How to lose weight in 5 days

2/27/2018

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How to lose weight in 5 days

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Fat burners are over-the-counter supplements that typically blend different kinds of herbs and stimulants to raise your core temperature, which can help you to burn more calories at rest and during exercise, or suppress your appetite. Common ingredients in fat burners that help you burn more calories include green tea extract, caffeine, synephrine, capsicum, raspberry ketones, and garcinia cambogia.

Synephrine is a substance found in a variety of citrus foods such as mandarin and clementines. Recent research suggests that it’s safe for the heart and may increase resting metabolic rate. Capsicum, the chemical that makes hot peppers taste spicy, is generally used for pain relief, and a 2011 Chemical Senses review suggests that capsicum consumption may benefit weight loss. Caffeine and garcinia cambogia act as appetite suppressants, which help you keep portions small and junk food cravings at bay.

Fat-burners can increase your metabolism, give you more energy, suppress hunger, and increase your core temperature so you indirectly burn more calories. However, watch out for side effects of these ingredients and be sure to not combine them with other stimulants or medications.





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February 27, 2018 at 09:26AM
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7 reasons why you absolutely need vitamin D

2/27/2018

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7 reasons why you absolutely need vitamin D

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Joao Canziani

If you're like most working Americans, you more or less drag yourself out of bed in the dark, trudge your way to work, then sit in a fluorescent-lit office space for 10 hours, after which you make the same grudging trek back home... in the dark.

Sure, this is a morose depiction of day-to-day life—but in winter, this isn't a far cry from the truth.

[RELATED1]

Problem is, all this time in the dark, or at least away from natural sunlight, is causing many of us to become deficient in vitamin D. And, regardless of whether we’re in a balmy spring, scorching summer, or the dreary, chilly months that stretch from fall to winter, our basic needs don't change.

We desperately need the sunshine vitamin. Here are the 7 most important reasons why.

Talk to your doctor about taking a supplement. You want up to but no more than 4,000 IU a day, per the Institute of Medicine.

Vitamins and minerals




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February 27, 2018 at 08:58AM
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Subversive Fitness: Day 311 Of 360

2/27/2018

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Subversive Fitness: Day 311 Of 360

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Day 311 Of 360

Kettlebell back squat:

10 x 2L, 2R @ as heavy as possible in each set

 

Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When the scheme is listed as “10 x 2L, 2R”, it always refers to “Sets” x “Reps”. Reminder: Although directive is as heavy as possible, sound position and full range of motion always govern weight.

 

 

Note: Today, if chosen weight is truly “as heavy as possible in each set”, adjustments will be needed in a 10-round piece.

 

Then, 5 rounds of:

 

2 Kettlebell clean (Left)

1 Kettlebell front squat (Left)

2 Kettlebell clean (Right)

1 Kettlebell front squat (Right)

(Up to) 1 minute rest

 

Today, and when no other qualifier is present, kettlebell clean happens from the floor. Use the grip/ hand position that allows for the safe lifting of the most weight. Front squat begins at top of second clean. Pause and brace in an organized rack position, and then squat. Weight/ output govern rest- take what you earn.

 

And then, quickly and attentively:

 

20 Kettlebell high pull @ heaviest clean weight from above

20 Goblet squat @ 25lb. W, 35lb. M

20 Medicine ball throw @ 14/16lb. W, 16/20lb. M

20 calories Airdyne

 

No designated rest here- if needed at all, keep it short and specific, and take it during high pull/ squat sets. Safety considered, there is a great value to making yourself move in simple conditioning drills.

 

Mind your mind, hustle on the switches, push the pace. Rest when you’re done. Walk when you’re home.

 

It’s getting darker, but don’t be frightened; One light dims as another one brightens.

 





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February 27, 2018 at 08:48AM
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