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Wearing The Best Shoes For CrossFit

two people wearing shoes for crossfit and tights sitting next to a bouquet of flowers on a blank background

For the first 6 months or so, I never wore CrossFit shoes. I had running/athletic shoes and lifters. I figured regular athletic shoes were about as good as the best shoes for CrossFit.

Plus, I didn’t want to spend the money. I was already paying a membership to my box. I had already bought Olympic lifting shoes, and was spending money on supplements and vitamins. CrossFit was expensive! (If only I knew how expensive owning one was, I would have never complained about a few hundred dollars).

I wore my lifters for basically everything except running. Box jumps, DU, T2B, burpees, everything. I remember that I only got Reebok Nanos because they were on sale and I finally thought, ‘Well let’s give them a shot. If they don’t work I only lost $60.’

Wearing them for the first WOD was awesome. They made a huge difference. I could jump higher, do more T2B, and string together more DU. They were my personal P.F. Flyers, okay, they didn’t directly make me run faster or jump higher. But, in a way, they did. 

Shoes for CrossFit are very different than regular athletic shoes and even more different than lifters. They allow your feet to move and breathe differently than other shoes. They offer a stiffer, flatter sole, so you are not standing on what feels like a pillow.

Having the proper shoe for the job can make all the difference. While the gear you wear may not make you better, it can allow you to work for longer. Maybe it weighs a pound less, but a pound compiled over 50 box jumps is an extra 50 lbs your body has to move.

Just like you wouldn’t wear basketball shoes to play golf, or ballet slippers to go hiking, your footwear can make a big difference during the WOD. 

Selecting the right shoe for CrossFit can be a challenge for a new athlete. If you need some help and guidance, check out our article What Shoes To Wear For CrossFit?

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What’s The Hardest Part Of Getting Fit?

the hardest part of getting fit lifting weights

Don’t get us wrong, getting fit is awesome. You feel great and you have lots of energy. You’re healthy – your bones and muscles are strong. Your body looks amazing and you feel confident. Maybe you get a little more attention from the opposite sex than you used to! Going to the gym is satisfying and makes you feel accomplished. Yep, getting fit is a rewarding process with so many benefits.

However, we can acknowledge that you’ll run into some challenges on your fitness journey. In this post, we’re going to acknowledge some of the most common issues you may face. There are definitely things you can do to deal with them.

You may disagree that some of these things are the hardest part of getting fit. For some people, one aspect is a huge challenge, but for others it’s no problem at all! Remember, everyone’s different.

So, what are the hardest parts of getting fit?

Sticking to a healthy diet

Even if you don’t think diet is the hardest part of getting fit, I’m sure you’ll agree it can be tough to manage. If you’re bulking, it can be hard to force yourself to eat enough. If you’re cutting, you’ll have the opposite problem. It can be hard to say no to your favorite snacks. So what can you do? 

  • Learn to cook. It’s so much easier and cheaper to eat healthy when you make the meals yourself. Plus, cooking for yourself makes you feel accomplished. Being familiar with spice blends and seasoning makes a huge difference to how your food tastes. Look up some recipes and spend some quality time getting to know your kitchen.
  • Meal prep. After a long day, who wants to spend time cooking up sweet potato and chicken when you could just get fast food on the way home? You can beat this problem by cooking meals in advance and storing them in the fridge. This makes it easy to just grab something healthy at dinner time. There are so many great meal prepping resources to explore online.
  • Eat healthy foods that you like. Try lots of foods, and ditch the ones that you think are gross. Just because everyone at your gym seems to eat oatmeal every day, you don’t necessarily have to jump on that train. There are so many amazing healthy foods, just be open minded and find ones you actually enjoy eating!

Motivation and discipline

Many people find maintaining motivation to be the hardest part of getting fit. Maybe you finish a long day of work and you just can’t face the idea of going to the gym. Living a sedentary lifestyle wasn’t so bad, right? Right? To overcome issues with motivation, try to:

  • Do fun workouts. No one’s going to feel motivated to do something they hate. Ditch the thirty minutes of running on a treadmill. Replace it with fun lifts you love, high intensity and varied cardio workouts, or social sports with your friends.
  • Try group fitness classes. Group fitness classes, such as CrossFit, usually have a fun and motivated atmosphere. The collective vibe will boost your motivation to new heights.
  • Create a workout schedule and stick to it. If you know in advance that you’re going to the gym and know why you’re going and what you’re doing, you’ll feel far more excited to go. Work in your favorite exercises.

Being patient: waiting to see progress

Wake up, eat a thousand eggs, work yourself to the bone at the gym, drink a protein shake, repeat. Sometimes a fitness journey can feel like you’re working so hard, and for what? 

If you don’t see results or feel like you’re meeting your goals, your motivation can really drop. Many people find patience to be the hardest part of getting fit. Here’s how to stay on track:

  • Set small, short term goals. You’ll be waiting a long time to lose 50 pounds. But, if you set a goal for each 5 pounds, you’ll feel much more satisfied with your progress. Reward each 5 pounds with something such as new workout gear or an item of clothing.
  • Stop comparing yourself to others. It’s human nature to look at others, and this can make us feel discouraged. Try to push these thoughts out of your mind. Everyone has their own path.
  • Take photos of yourself. When your body changes just a little each day, you might not notice. Every month or two, take a few pictures of your body to document your progress. When you look at them, you’ll be surprised at the changes you do see.

Fighting the stereotypes that come with getting fit

Before getting shredded, you would probably never consider this to be the hardest part of getting fit. However, many gym buffs really struggle with the stereotypes they face. Big and muscular people, particularly men, are often assumed to be vain, superficial or even stupid. These assumptions can be hurtful!

To overcome this challenge just remember:

  • People at the gym won’t think this way. Try connecting with other fitness junkies. Be kind to those you meet at the gym, and they’ll be kind to you. Of course they know that there’s far more depth to people at the gym than just caring about working out. 
  • Remember you’re doing this for you. There are so many benefits to fitness that go beyond aesthetics. You’ll be the one laughing when you’re well into old age and in great health and amazing shape.
  • It doesn’t matter what anyone else thinks. At the end of the day, you know there’s more to you than the gym. If someone assumes you’re vain just because you work on yourself, they aren’t someone you want to associate with anyway!
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Competition Motivation Theory

two volleyball athletes using competition motivation theory passing a ball over a net

Competition motivation theory is the idea that we perform better when we compete with others. Put simply, competition drives results.

Working out alone has pros and cons

Over the last 4-ish years, I’ve done the majority of my daily fitness by myself. I sometimes enjoy this because it is just me, and I can use it to plan my day, consider a topic at hand. It lets me think through a problem I have in life, or go into zen mode.

For most people, working out alone is tough. You have to be very self motivated and highly dedicated. There is no one there to peer pressure you into getting up, or pushing yourself in the workout. 

Being alone makes it easy to back off of the intensity. No one is expecting to see you thrive. And while you may get the time to yourself no one is cheering for you or your accomplishments. It can become very lonesome.

One of the biggest issues training alone is that there is no competition. It is just you, you don’t have anyone to help push you and no one to gauge your pace. 

CrossFit thrives off competition motivation theory

I don’t know if this is true but it makes for a good story. I remember hearing someone talk about something Greg Glassman (founder of CrossFit) said. Supposedly it was something along the lines of, ‘put two people in a room with a clock and a task to complete and they will kill themselves to beat each other.’

I can’t seem to find if he actually said that or not but it brings up a good point. If you want to get better, you need competition. It is one of the reasons CrossFit allows affiliates to open right across the street from each other. The best ones win. 

Healthy competition is good. It helps produce the best results. Many people struggle to stay motivated, and competition really helps.Without competition, results become stagnant and fall to the lowest point allowed.

Competition also drives innovation and new ideas. Why did the butterfly pull up become a thing? It was the innovation of athletes trying to fit in more work in less time, because they wanted to beat their competition.

Use your competitive nature

I love seeing a competitive nature in people, particularly in the gym. I can watch people work out and tell who has it and who doesn’t.  

Some people just move at their pace. It doesn’t matter if they could beat the person next to them or not, they are steadfast in their own pace. I honestly admire these types, I think they are mentally and emotionally strong in a certain sense. They don’t allow others to persuade them easily. It is a trait I find attractive.

Equally as attractive is that push and fight that others show. I am definitely this type. You might be a new athlete scaling every movement and weight while I am doing Rx, I don’t care, I still want to finish before you. 

Watching these types brings me joy. You see the glances at their competition, and then to the clock. You see them pick the pace up. Their faces usually have a pained expression, and they are gasping for breath but they continue to push. Usually, at this point, their competitor is onto them, and they start pushing harder. It soon becomes an all out sprint to the death. This is competition motivation theory in practice.

Luckily, I have yet to see anyone actually die from this. What actually happens is both athletes win. They used each other to push and finish a WOD they may otherwise have backed off of and just gone through the motions to complete. 

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Support Other CrossFitters: Give Compliments

fit woman standing on a mat wearing leggings shows how to support other crossfitters

She joined CrossFit in an effort to lose weight, trim up, and feel stronger. It had been a while since she exercised, but a friend convinced her to try CrossFit. She told her it was a a great community with lots of support for other CrossFitters. She spent some time choosing the right box and then went along. The first few weeks were agonizing. She had never felt this sore before. Plus, and eating healthier was harder than she thought.  

But it got easier

As the weeks pressed on and turned to months, the WODs didn’t get any easier. But she could tell she was improving. Eating healthier was becoming less time consuming, and now she didn’t have to look at every single nutritional label when she went shopping. 

Most noticeable to her was how differently her clothes were fitting. Usually her clothing had been tight around the waist and baggy around the leg, now it was the opposite. She was also noticing little changes when she looked in the mirror. She wasn’t losing weight which was weird because she definitely could see some of her “problem areas” not being so problematic. But no one had complimented her so she just continued eating healthy and doing her WODs.

A few more months went by and she was really noticing some improvements. Her strength was increasing, and her metcon times were getting faster. It was easier to breathe during hard workouts now and she was feeling more comfortable with cleans.

A few of her friends had mentioned how good she was looking and this made her happy, but no one at her box had said anything yet… And why should they? She thought to herself; compared to her they were amazing. They moved well, had veins popping out everywhere and lifted way more weight than she ever could.

She was starting to question if she would ever be like that. It was hard to stay motivated when people didn’t notice her improvements and changes. Yes she knew it was silly to place that much of her self confidence in others but she still wondered why no one said anything. 

Did others even notice?

It was Friday, and she had just gotten off work. It had been a stressful day and she didn’t even feel like going to workout. The WOD had box jumps in it, she hated box jumps, but she decided to go anyway. It was Friday evening and as usual the class was pretty small compared to most other days. But there was a new girl in there, they had a few minutes before the class started and introduced themselves.

During the WOD the new girl had a tough time, as she did what felt like her 1000th box jump she reminded herself to go tell the new girl afterwards how good she did and that it will get easier. As they put their equipment away she mentioned how well the new girl did. The new girl sighed, and said, “Ugh I was just trying to keep up with you, you are so good! And you look great by the way.”

A smile crossed her face, and she felt very flattered. Two sentences from a total stranger and it changed her day. She felt motivated again. It felt like all her work was paying off – finally someone noticed!

Support other CrossFitters and acknowledge their growth

Moral of the story, compliment someone. It’s a great way to support other CrossFitters. It might be just the motivation they need to keep going. Everyone loves to get a compliment for their achievements. This is especially true when they have had to work hard for them. There’s no need to feel awkward, or reluctant. Foster a community of encouragement and remember to support other CrossFitters. Take 5 seconds out of your day and pay someone a compliment.

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Can You Get 6 Pack Abs From Running?

man building 6 pack abs from running on the beach

If running’s your cardio of choice, you may be hoping that you can race your way to some 6 pack abs. 

Along with looking great, having a strong core is important for your health. Solid abs keep you stable, reduce the risk of injuries, and even prevent heart disease and diabetes.

So, is it possible to get 6 pack abs from running?

Running Works Your Abs

Your abs get a great workout every time you go for a run. These muscles help to generate the force needed to move forward. They also stabilize the body, preventing you from falling.

The cardiovascular nature of running also helps you to lose body fat. If you’ve built the muscles of a 6 pack through hard work, diet, and strength training, you’ll be able to reveal it to the world if you maintain low body fat. 

Run In Different Ways To Build 6 Pack Abs

One of the best ways to get 6 pack abs from running is to mix up the types of runs you’re going on. Different types of running workouts have different benefits. Plus, if you do things different, it will prevent you from getting bored. Consider trying:

  • Sprints. High intensity dashes between 50 and 100 meters are one of the most effective types of cardio. Being so explosive, they work your abs (and most of your muscles) hard. This is a great way to build strength and burn calories at the same time.
  • Steady endurance runs. Doing a long run at a steady pace will develop your endurance and aerobic strength. A long and relatively slow run on flat terrain for 30 to 90 minutes will increase your lactate threshold. This means that next time, you’ll be able to run for longer. Plus, going for a relaxing morning jog is great for the soul.
  • Hill repeats. After a good warm up, try running up and down a hill of around 100 – 200 meters. The steepness, speed and number of repeats depend on your goals and experience. Hill repeats are tough, yes, but they’re a great way to develop your running endurance and strength at the same time.
  • Workouts which combine running and strength. A workout which combines running and strength will be high intensity and help you to build the 6 pack of your dreams. Try switching between sprint drills and lifts or bodyweight strength exercises to build your endurance and work your core hard.

6 Pack Abs Are Made In The Kitchen

You’ve heard it before, but we’ll say it again: to have an amazing 6 pack, you need to cut down on your body fat to let the muscles shine through. And what has the most impact on your body fat? 

Diet.

You need to eat less calories a day than you use to lose weight. Then, to build muscle, you need to fuel your body with protein.

Start by calculating your BMR. Aim to eat at a deficit of 500 to 1000 calories per day. You should also aim to consume at least 1 gram of protein per pound of bodyweight.

Focus on eating fatty fish, lean chicken and beef, eggs, dairy and lots of leafy vegetables. If you stick to a relatively low calorie and high protein diet, then that 6 pack will be making an appearance before you know it.

Work Strength Training Into Your Routine

While it is somewhat possible to build 6 pack abs from running, adding strength training to the routine will make a huge difference to your progress.

Compound lifts that work many muscle groups at a time are a great way to push your abdominals to their limits. Try squats, deadlifts, bench presses and overhead presses. Each of these exercises involve stabilizing your core, which is great for building a 6 pack.

You can also supplement the workout with isolated ab exercises. These include press ups, V ups, crunches, bicycle crunches, L sits, planks, and so many more. There are many excellent and effective ab exercises to add to your workout. 

Putting It Together: Building 6 Pack Abs From Running, Diet, And Strength Training

Running is a great addition to an exercise routine. It’s effective cardio, and many people absolutely love getting outside and working out in nature. To a degree, you certainly can build a 6 pack from running. 

You’ll have an easier time building your core if you try different types of running workout. Add a quality diet and strength training regimen to the routine, and you’ll be on your way to Greek god abs in no time.

Once achieved, your strong abs will continue to boost your running performance, keeping you stable and strong. Plus, you’ll look amazing. What’s not to love?

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Picking The Right CrossFit Box

one man sitting and one standing as they talk together at the right crossfit box with equipment in the background

So I have been debating writing this for a while. But due to recent events, I decided it was the right time. I am tired of seeing inadequate coaching in the CrossFit world. And I am tired of members not picking the right CrossFit box and being shocked when they come to us and actually receive coaching or corrections. I am tired of people complaining of knees, hips, backs, and more hurting because for months or years the person/people who were supposed to be coaching them gave them no attention. When others in the CrossFit world give people a poor perception of CrossFit, my box becomes guilty by association. 

CrossFit has an outsider’s perspective of being dangerous, injury prone, only for elite level athletes, and that to even join you must “be in shape”. Luckily, most of the bad coaches/boxes do not last long. After a couple of months or maybe a few years they close up shop. Notice I said most, not all. There are still poor coaches and troublesome boxes out there.

Enough is enough

Hopefully this article helps those who are looking for a box, no matter if they new or if they have done hundreds of WODs. I seriously doubt this is the case, but hopefully it also reaches those box owners and coaches who have low standards and realize it’s time to change. 

Heck, they can even message or call me if they need help (my box isn’t perfect, but in my opinion we have the highest standard around). I’ve realized other boxes are not competition instead they are an extended family. 

Our goal should not be to take members from one another, but instead to build CrossFit and help make people healthy. If that means someone goes to another box they like better than ours, fine. They are hopefully getting healthier than they were and now I get to work a little harder.

Here is what to know, or what matters, when looking for the right CrossFit box

Do your research

Google, Facebook, Instagram are your friends here. To find the right box, look at pictures, read reviews and comments. Forget the actual website. The website is simply there to get you in contact with the business. Ask friends, family or coworkers about the box you are considering. Seriously – you can’t get enough information!

Visit with the owners/coaches

People in the fitness world love this quote, “Your health is an investment, not an expense.” Yes, it is true. But those same people won’t take 10 minutes to talk to an owner or a coach of the box they are looking at joining. 

At Buffalo Nickel CrossFit, we meet in person or at least chat with all prospective members. Most times I personally do this myself. It gives me a chance to know them, learn about their goals, and for both of us to put a face to a name. Most coaches and owners are doing something similar now, but if they don’t offer it, ask! 

*Warning, if a coach and especially an owner is unwilling to meet with you before you join, that is a red flag* 

Get a feel for the box/members

If you walk into a box and the members act like you don’t exist, this is another red flag. CrossFit is about getting fit and healthy; but the only reason CrossFit continues to exist is the community. 

One of my biggest pet peeves is when you go to a CrossFit, as as a drop in or a new member, and the current members act stuck up. Okay, they might have veins and bulging biceps, but I promise you they aren’t THAT good at CrossFit. Any box with that much ego will have that much drama as well. 

The right CrossFit box is one with a welcoming community.

Observe a class

Some places will offer a trial class. People jump at this opportunity because they feel like they are getting something for free. You are not. To me, this trial class is the magicians illusion. You are too distracted by the actual workout to even observe how well the coach does their job. 

Instead, observe a class. Watch the coach, see which members they correct. Is it overly serious or does the coach make it fun? Do they pay attention to everyone or only the better athletes? Are they on their phone or actually coaching? All of these are things that it is more difficult to pick up on when you are actually in a class instead of observing one.

Coaching matters 

You need a great coach. A coach that is only a cheerleader is not an effective coach. Coaching requires a skill most people lack. Confrontation. 

A coach has to tell members that a movement should be done differently, or a weight should be lighter, or a metcon needs to be scaled. They must do this gently enough to not be a tyrant, firm enough to make it happen. They need to do it in a tone that lets the member know it is okay, and big results are built on small achievements. 

Some members are very coach-able, they just say okay and do what they are told. Some members however are not as coach-able. Pay attention to how the coach handles both types of member.    

How safe are they?

If you are new to CrossFit, or have never been told/coached in proper form, then don’t expect to see minute safety details coaches should correct. But there are some very overt things you can watch for. 

Does the coach provide each member enough room to work in, or is the class packed like sardines? Is an athlete noticeably extremely exhausted and does the coach scale for them? Does the coach go over each movement, talk about proper weight choices, and what to be careful of? All of these and more will help you see if they are a safe coach/box. 

Cleanliness

This is another pet peeve of mine. Now, trust me, I know how difficult it is to keep a box clean. We have been in an industrial warehouse since the day we opened. We have no AC, so the garage doors are open a lot. Even when closed the building is definitely not air tight. 

But, we go above and beyond to make sure everything is clean. And we always have, not just because of Covid, and not just on Mondays, but all the time and everyday. I have been to more than one CrossFit that when a medball or plate hit the floor a cloud of dust blossomed. This is unacceptable in my opinion. Cleanliness shouldn’t be anything special – it should be the minimal standard for a box.

Things that absolutely do not matter:

How many members a box has

A new member walks into a box and sees a class of 20+ people. They think wow this is a big class, lots of people must like this box, therefore they must be good. Not saying a box with lots of members is necessarily bad or does not coach well. But the ratio of coach to member is important. 

Let’s be honest, the actual coaching and sharing of technical information is cheap. The internet is free, worldwide, and provides limitless information. But if a coach has 19 other people to pay attention to, how much time per class will you actually be seen, and corrected? Therefore an in-person coach is not so much about how knowledgeable they are but how well they can connect with and correct the members. 

The price

Free/cheap coaching ain’t good. And good coaching ain’t cheap/free. On the flip side, just because someone is charging the most doesn’t automatically make them the very best. But it is definitely a good indicator that they value their service. 

I get asked a lot, “do you offer discounts”? The answer is no. Our coaches do not give half price service, therefore we don’t discount our prices. In fact we always try to overdeliver. We try to give more value than what our members are paying for, no matter what they are charged. CrossFit is not about the space and equipment, it is about the coaching, the personal connection. If you want to take your health and fitness seriously, go to the best and find a way to fit it in your budget.

If they have a 6 pack or big muscles

Alright, so yes, I think a coach should practice what they preach. A coach should take care of themselves and be fit. No one wants advice from someone who obviously doesn’t follow the advice they give others. Going to a marriage counselor who is in the middle of a divorce does not invoke great confidence. Same thing with a CrossFit coach.

But that should not be the deciding factor when you’re looking for the right CrossFit box. It should be important, but all in all I would rather have a knowledgeable coach rather than a fit coach.

How much equipment they have

Atlas stones, handstand ramps, peg boards, and air runners are all really cool. But how often do they actually get used? Is the average class able to use those, or would they be better off with basic strength and fitness equipment? Just like with members, more does not automatically mean better. If you are a raccoon, tons of cool looking equipment is the shiny nickel in the trap that gets your attention.

The right CrossFit box does exist

Last but not least, find a box you enjoy, that provides coaching, and has a great community. With some hard searching, you’ll be able to find the right CrossFit box for you.

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10 Core Exercises For Your Workout Routine

amazing core exercises

Core exercises are a crucial part of your daily workout routine. These muscles, which include the abdominals, back and pelvis, are important for your balance and posture. 

Many trainers recommend spending ten minutes building your core every day. A quick and simple workout that easily fits into your day is a great way to stay motivated and make steady progress on your fitness journey.

Of course, you don’t want to do the same exercises every single day. In this post we have some core exercises that won’t get too monotonous day in, day out.

Every day, pick 3-4 from the list below and perform a few sets of each. You’ll be on your way to having washboard abs in no time.

Hollow holds

This is an awesome isometric core exercise. Lay on your back and slowly raise your legs and shoulders off the ground, with your arms extended above your head. Imagine your ribcage is glued to the floor.

Hold the pose for 10-60 seconds, depending on how challenging you’re finding it. You can make your hollow hold harder by gently rocking your body back and forth, using your core to propel the movement. 

V Ups

Lie down on your back. Perform a crunch by raising your feet to the ceiling, and bringing your upper body off the ground. Reach with your arms to touch your toes. 

From the side, your body will look like the letter V – hence the name. V ups are a great way to develop a tight and stable core. Try doing 2-3 sets of 10-25 reps.

Hanging Knee Raise

This movement challenges your lower abs, which can sometimes be neglected by other ab exercises. Hang straight from gymnastic rings or a pull-up bar, and simply bring your knees up to your chest. With control, slowly straighten your legs. Perform 2-3 sets of 15-20 reps.

You can easily turn these core exercises into an L-sit instead, which is more challenging. Rather than bending your knees, bring them straight up, bending only at your hips. Your body should look like a 90 degree angle.

You can also alter this exercise by raising your knees off to the side, rather than pulling them straight towards your chest. This will focus on your obliques. 

Burpees

Burpees are notoriously tiring, but super effective. Begin in a standing position and then squat down. Bring your hands to the floor, and jump your legs back into a prone position.

Perform a push up, then jump your legs back into a crouch position. Finish the rep by jumping in the air as high as you can.

After 3 sets of 12-15, you should have your heart rate up, and your core will be on fire!

Box Jumps

These are another cardio-heavy core exercise. Begin your box jump by standing in front of a sturdy box. Powerfully jump with both feet onto the box, and stand up straight on top of it. Softly jump back down. 

The bigger the box, the bigger the challenge. If the box is small, do reps of 15-20. If the box is a very challenging height, you may find just 2-3 reps per set is enough to get your heart rate up.

Mountain Climbers

Begin by facing the floor in a prone position, with your palms flat on the floor, arms extended, and your body supported by your toes.

Bend your left leg up to your chest, and then return it to its original position, and quickly switch to your right leg. It will feel like running in place in a plank position. Almost all the pressure should be felt on your core.

Perform reps of 20-40 (10-20 on each leg). 

Russian Twists

This core exercise has its name because it was developed for Soviet soldiers during the Cold War. So it’s bound to be effective!

Holding a medicine ball or dumbbell in both hands, sit on the ground with your knees bent and your heels raised off the floor. Use your abs to twist to the left, and tap the weight gently onto the floor beside you. Then, use your abs to tap the weight over onto the floor on your right side. Continue like this until your reps are complete.

By holding your heels off the floor, you’re forcing your core to work hard to stay stable. Do 3 sets of 10-20 on each side.

Crocodile Walk

Begin in the lowered part of a push-up, in a prone position with your arms bent. Then, simply crawl. You need to engage your abs and glutes to keep your body as low to the ground as possible.

Aim to crawl in this position for 30 seconds. You might find it easier if you set a physical target to crawl towards. This whole-body movement is very difficult. You’ll quickly be feeling the burn. 

Overhead Squat

Hold a barbell above your head, and simply perform a classic squat. 

The weight being above your head will shift your center of gravity to be far higher than it usually is. Your core will have to work extra hard to keep you stable. This core exercise is awesome because it’s a compound lift, so it works many muscle groups all at once, so your legs will also get a great workout.

If you’re lifting heavy, try 3 sets of 5. If the weight is on the lighter side, try 2 sets of 10.

Battle Ropes

This is one of those core exercises that feels powerful and really fun to do. Battle ropes are a whole body movement that, when done correctly, require 100% of your energy. It’s great cardio and blasts your core.

Grab a rope in each hand, and simply ‘throw’ waves through them, in an alternating fashion. You can use the battle ropes while standing, kneeling, or performing a squat movement. 

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When To Take Workout Supplements

when to take workout supplements arranged in a question mark on a gray background

I need to preface: I am not a dietitian or a doctor. Therefore none of the following is meant to cure or treat any illness, ailment or disease. In this post I’ll tell you what I know about workout supplements. When to take workout supplements, which to take, and if you need them.

Supplements

Lots of people ask a lot of questions about supplements. This isn’t a guide to what each and every supplement does or if they actually follow through on their claims. This is just a list of questions I get asked the most about supplements.

  • Do I need workout supplements?
  • What should my first supplement be?
  • When to take workout supplements?
  • Should I check with my doctor?
  • Is there anything else to be aware of with supplements?

Do I need workout supplements?

It depends, and everyone is different. 

Here is my mindset: I want to experience the most undiluted, unfiltered, unassisted version of myself as possible. Personally, I do very well when I can “feel”, meaning if I am tired or low on energy, I want to feel that. To me, it is about checks and balances.

If I didn’t get enough sleep, made poor food choices, and am stressed I want my workout to be my purge valve. I want a bad workout to be my wake up call and say you should really be going to sleep earlier, eating better, or need to take some time off. That’s for me, but what do I recommend for you?

If you are new to CrossFit/fitness (less than 3-4 months) I would say that you don’t NEED to focus on supplements. You should focus on building healthy habits and involving them in your schedule. This builds consistency, and that is a better investment than supplements. You should also focus on the basics. Not only the basic CrossFit movements, but things like getting enough water, proper nutrition, good rest, and mobility. 

What should my first supplement be?

So after a few months in CrossFit you have been consistent and are making healthier life choices, now what? 

Now might be a good time to add in a supplement, but what is the right answer? A quick Google search leads to a list of 1000s of different ones, it is overwhelming! Many people choose to start with vitamins or protein.

Vitamins

There are different schools of thoughts over daily vitamins. Some say they do nothing, and most of the nutrients are filtered out in your body, and that you pay for expensive urine. The extreme of this is your kidneys have to work more and can lead to kidney issues later in life.

Yeah, maybe that’s true, but I would say a poor diet and life choices (which most people make) are much harder on one’s organs than some multivitamins. I also think it’s better to have too many nutrients rather than not enough.

Protein

Protein is going to help your muscles, which I know are sore, tired, and probably starting to feel exhausted during hard WODs. 

You are getting better, stronger, and faster. Your muscles are now struggling to keep up compared to when you first started. So, you need extra protein to help repair your muscles and help you get stronger. Of course you can get more protein by eating more, but that takes more time and also increases your overall caloric intake. 

So, a protein shake is a perfect solution. This will keep calories lower, but give you a high concentration of protein in fluid form, therefore you can intake it faster than eating, it also makes it easier for your body to digest.

When to take workout supplements?

Another one of those ‘it depends’ answers. For protein, there are many factors to consider, type of protein, amount, if you worked out or not. Basically there can be lots of answers, but we want simple, so let’s keep it simple.

For protein, I would suggest right after your workout. Your muscles are hungry, they are looking for help. Don’t leave them hanging, give them some protein and make them happy muscles!

For the multivitamin (and personally all my other supplements), I take mine before bed. Here is why; when I go to bed it is my body’s time to rest, slow down and recover. So by taking my supplements then, I believe my body is able to use and absorb  the supplements and nutrients without being distracted by anything else. It sounds silly, and I don’t know if there is any actual science to it. But that’s what I do!

Should I check with my doctor?

Yes, of course. It is smart to always check with a doctor before adding supplements or vitamins. With that being said, do I check with my doctor? What doctor?

BUT… I also have read, and researched lots and lots of information over years and years. So I have complete (over)confidence in my decisions.

Is there anything else to be aware of with supplements?

The biggest thing to be aware of is the supplement and vitamin industry is not regulated. Meaning anything can be put in them. Now this is talked about in the mainstream media every once in a while because we LOVE regulation. We want everyone to be held accountable.

However, is there any real need to be concerned that something bad might be in your vitamin or supplement? Highly doubtful. More than likely it will be something like this: you pay good money believing you are getting high quality supplements or vitamins and it’s low quality stuff, or highly diluted with binders and/or rice flour. Do your research before buying.

But good reputable brands that have been around for a while are that way for a reason. They carry good quality products that are not diluted and they actually work. Stick to reputable brands and supplements can be an awesome part of your fitness lifestyle.

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Is Weightlifting After 50 Dangerous?

does weightlifting hurt your joints after 50

We all know that getting injured at the gym really sucks, and can be especially common if you’re weightlifting after 50. A painful tendon or pulled muscle can keep you out of action for weeks. When weightlifting hurts your joints it’s particularly nasty, and can impact your performance for months. So much hard work and progress can all be undone in an instant. 

It may seem like weightlifting, particularly weightlifting after 50, is bound to cause some damage. All that heavy lifting is sure to put stress and strain on your body, right? 

Well, kind of. Like any exercise, weightlifting is attached to a risk of injury. However, evidence indicates that weightlifting actually strengthens your joints. 

For instance, this study compared the joint health of 25 weightlifters against non-weightlifters. The researchers found that the weightlifters had healthier, or as healthy, joints as their non-lifting peers of the same age.

So, you don’t need to worry too much about weightlifting hurting your joints. It’s never a bad idea to take steps to decrease the risk of injury, though. Here are some ways to make sure you avoid getting hurt:

Warm Up And Cool Down

Warming up your joints before exercising is a key part of preventing injury. Cold joints are injury prone, because they’re not very good at handling shock and impact. Warm joints are much more receptive of stress.

At the other end of your workout, you should cool down with some light cardio and stretching. This slowly brings your heart rate back to a normal resting range, which is important for healthy and even blood flow. 

Stretch

Stretching helps keep the joints limber. Taking time to stretch promotes healthy blood circulation. It speeds up the healing process after muscles begin breaking down, which also prevents next-day soreness. 

You can finish up your workout with a few minutes of dynamic stretching. Try lunges, yoga poses and leg swings as a starting point.

Many people also like to work foam rolling into their stretching time. Using a foam roller to pinpoint spots on muscles can loosen tight tissue, improving blood flow. Again, this helps your muscles to recover from the workout faster.

Keep Good Form

This is the most crucial aspect of preventing weightlifting from hurting your joints. Proper form is key when lifting anything heavy – even just when you’re carrying groceries.

Keeping good form is particularly important when performing heavy compound lifts such as squats, deadlifts and bench presses. When dealing with such heavy weight, you risk serious injury if just one part of your body isn’t aligned correctly.

If you’re unsure of your form, any trainer in the gym will be happy to take a look and give you some tips. This will not only help you perform your workout safely, but also give a boost to your performance and fitness progress.

Work Deload Weeks Into Your Routine

A deload week is a week when you still go to the gym, but you go easier on yourself than usual. Your workouts should be much easier during a deload week, whether it’s because they’re shorter, the weights aren’t as heavy, or you’re doing less sets.

This gives your muscles a chance to relax and heal to prepare them for the next phase of your training. Many people do a deload week every fourth week. If this is right for you depends on how often and how hard you usually train.

I Have Hurt My Joints! What Do I Do?

Unfortunately, while you can take steps to minimize risk, there’s no guaranteed way to prevent injury. If you do get hurt at the gym you should apply ice to the affected area and then wrap the affected body part in a bandage. You can take over the counter medication to deal with pain.

The most important part of recovering from weightlifting hurting your joints is resting until it heals. You will likely need to take a break from exercise. Yes, this is a bit miserable, but you need to take your time to heal. If you get back into the gym too early, you risk making the injury worse.

What About Weightlifting Above 50?

If you’re creeping past middle age, you probably feel more concern about your bone, joint, tendon and general health than you used to. Luckily, weightlifting above 50 is a great way to keep healthy, strong and in shape.

Humans lose muscle as they age. This process is called sarcopenia. However, exercise helps to combat this. Weightlifting will keep your metabolism healthy and decrease your risk of falls. There is also plenty of research to indicate that weightlifting is a great treatment for osteoarthritis. 

Weightlifting in your golden years is a great way to stay in shape and improve your quality of life. If you remember to warm up, cool down, stretch, keep good form for your exercises, and take deload weeks, you’ll find there are many more physical benefits than risks for weightlifting. Exercise is a crucial way to keep healthy well into your life.

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CrossFit Myth: Chalk In The Gym

people using chalk in the gym and standing in a circle wearing face paint

Chalk has been used in sports for ages. Crossfitters took chalk in the gym from a useful tool and made it a fashion. Not kidding, chalk is overused to the extreme in the CrossFit world.

Like with most things in CrossFit, it got pushed to the limits. If one rep is good, 100 is better. If a little chalk is good, a lot is better! Right?  Well maybe not…

Why even use chalk in the gym?

Now, I am sure someone with a degree in some ultra-science major will know much more about what chalk does. The ridges of our fingerprints create friction when we try to hold onto something. The chalk particles create a bond between the skin and an object, blah blah blah. 

Here’s the CrossFit answer. Chalk helps remove moisture from the skin. In most cases, the hands. 

If you have ever tried to hold onto something with sweaty hands, you probably noticed that it’s more difficult than with dry hands. Chalk dries the skin, so as long as you have the grip strength you can theoretically hold onto whatever is in your hands.

Chalk also helps to increase friction. This is partially due to drying the skin but also because the small little particles give you more surface area and angles to “grab”. 

Why more chalk in the gym isn’t necessarily better

One thing I see quite a bit, especially in the summer or when people are very sweaty, is people LOAD up on the chalk in the gym thinking it will help. Inevitably, they rip their hands and then are surprised. 

They believe that since they used every ounce of chalk in the bucket that their hands should somehow be able to repel not only rips and blisters, but flames, needles, and knife wounds.

Here is what actually happens. The sweat mixed with the chalk creates a nice paste that holds the moisture against the skin. A little moisture is okay and can sometimes help. But, once you add too much and then throw in the friction of swinging on a bar for lots of reps, then your skin will eventually rip. 

How to avoid ripping

Here are a few ways you can avoid ripping your hands:

  • Dry your hands before using chalk in the gym.
  • Use the right amount. Don’t go for AMCAP (as much chalk as possible).
  • Give it time. Most people who are new to CrossFit have soft hands. Over time, you will build up calluses, scar tissue and general toughness.   
  • Try healing balms. Bagbalm, Ripfix, Badger Balm…there are lots different healing balms out there that help heal rips faster than just letting them heal on their own.
  • Let your rips heal. If you rip your palms, give it a day or two to close up. Otherwise it will never heal and you will get blood on all the things.

Health and safety

If you do rip, clean everything you touched! No one wants to grab your nastiness. Ripping isn’t a big deal, it happens. Leaving your blood on stuff is a big deal!

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