Blog / Training

Benchmark bodyweight WODs are a great way to test your endurance and strength capacity with limited or no equipment. You can do these workouts virtually anywhere and anytime throughout your athletic journey. Whether you're just looking to get a good sweat in on a Wednesday or you're doing the WOD to see just how far you've come with your training, these 5 benchmark bodyweight WODs are sure to give you a run for your money! Let's meet 'the girls' of Crossfit®, shall we!?

I'm not sure about you but when the programming for the day reads “CrossFit Total,” I’m not necessarily jumping for joy at the fact that I get to struggle through the push press portion of the workout, yet again. Although I have been in CrossFit for a number of years, I have always felt that push press was one of my weakest and most awkward movements.  

The back squat is a functional compound movement that can often take a surprising amount of training to properly execute. Back squats demand a strong posterior chain, hamstrings, quads, and a relative amount of midline stability as well as ankle mobility. Oh and let's not forget impeccable form. 

There are two types of people in this world: runners and non-runners. Okay, not really that narrow. But sort of. Either way, you might be out there wondering how to enjoy running, and take it from me, you're not alone thinking this. I too, am not a big running fan. I get bored, my thoughts wander, I get sluggish until I thought to myself one day, "there has GOT to be a way I can actually enjoy running". So take it from me - below are the following lessons I've learned (the hard way) on how to make running easier and even more fun!

There’s no one movement or group of movements that are better than others, however, kettlebells can be used for just about anything which is what makes them so unique. You can build strength, size, agility, and even shred unwanted body fat. We’re going to help you do just that in this quick guide to the 8 Basic Kettlebell Movements Every Athlete Should Master

At my 6-week postpartum check, I got the O.K. to start exercising moderately again. I had a lot of questions that I knew they would not be able to answer: Where do I even start? How do I strengthen my core? How much is too much? Will I even know what my body needs anymore? Can I run? Bike? Jump? How in the world can I get an effective workout if I pee my pants every time I sit up in bed?

Diastasis recti is a common condition that is rarely talked about. Because of the whirlwind experience that we call the postpartum period, many women do not even realize that they have diastasis recti. If you still look like you're 6 months pregnant or your stomach bulges or cones when you cough, sneeze or brace your core, you may have diastasis recti.

When you start stacking heavier weight on the barbell, it may be time to start thinking about, getting a weightlifting belt.  Weightlifting belts can you give that extra core support you need to get the most out of your squats and deadlifts. Yet, it’s important to understand when, why, and how weightlifting belts can benefit you, in order to get the most out of your lifts and maximizing your performance.

Quads, ham hawks, meat sticks, flanks whatever you want to call them, we all want bigger quads and magnificent glutes. The classic back squat is a remarkable movement, but sometimes you need to throw in a different variation to build more muscle mass. That variation is the front squat. 

It’s time to open the conversation about the condition that is quietly sidelining female athletes — Female Athlete Triad — the one that stands in the way of our success in sports and long term consequences associated with it.

Carbohydrates provide the vital energy you need to power through the extensive miles you put on the pavement each week. Carbs may be vilified for the average gym-goer, but for you, carbs provide the fuel you need to crush through your training without hitting a wall. We’re going to talk about how to properly carb load, so you can outpace your competition.