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The best women's olympic barbell will have a 25 mm shaft diameter - so it's easy to grip for those with smaller hands. It will weight 15 kilograms or 33 pounds. It can be used for Olympic Weightlifting or strength building power lifts.
Fitness Equipment

Best Women’s Olympic Barbell

Let’s look at some options for the best women’s Olympic barbell for CrossFit. First of all – do women need a special barbell for weightlifting? Short answer – they don’t. But, women’s barbells have a shaft diameter of only 25 mm. Compare this to the 28 or 29 mm diameter of a men’s bar. It is 10% less diameter. And that means it’s easier to grip for those with smaller hands. The better grip will be an important factor on the Olympic lifts such as the snatch, and clean and jerk. Women’s barbells are also not as long as a men’s bar. You give up about 3″ of loadable sleeve length – which means fewer bumper plates will fit on [Read more …]

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Rucking - walking or hiking with a loaded backpack - it's simple and effective.
Rucking

What is Rucking?

Rucking is walking with a loaded backpack – and not just in the woods! “Ruck”, short for “rucksack”, is military slang for a backpack. This is a cheap, simple exercise that burns calories and builds aerobic endurance due to the added weight. Rucking Tips – The basics Grab a backpack. Load it with about 10% of your bodyweight (as a beginner). You can use bricks, dumbbells, weight plates, or anything else that will fit. Walk – the distance and pace is up to you. Also known as foot marching, ruck marching, but usually just plain “rucking” – it’s deceptively effective. It sounds simple, but it can burn up to two times the number of calories when compared to an unweighted [Read more …]

GORUCK's Rucker 2.0 - a purpose built rucksack - no laptop compartment, more padding in the straps , and compatible with GORUCK Expert ruck plates.
Rucking

Rucking Accessories and Gear

Now that you’ve picked out your ideal rucking backpack you should look at some rucking gear that helps you get the best packing and storage efficiency out of your backpack. We’re going to review several rucksack accessories. These choices have been vetted by rucking enthusiasts – so consider them the “best of the best”. MOLLE We’re going to mention “MOLLE” a lot in this article. MOLLE, or Modular Lightweight Load-carrying Equipment, is the military’s solution for versatile equipment loading and accessories. The most important feature of MOLLE is the rows of heavy-duty nylon (also called PALS) stitched into equipment that let you customize and configure as your needs dictate. Rucksacks like the GORUCK GR1 contain both internal and external MOLLE [Read more …]

The Rogue Echo Bike combines heavy-duty steel, precision engineering, and convenient customization to forge a stronger, sturdier fan bike.
Fitness Equipment

Guide to the Best Air Bikes for Fitness

What is an Air Bike? An air bike, also called a fan bike, is an upright, stationary bicycle for indoor fitness use. The Rogue Echo Bike is a popular model, and is shown here as an example. It is different than traditional stationary bikes in that it uses air resistance to provide a limitless range of work. When you pedal, you are moving a fan. The harder you pedal, the more air resistance is provided. An air bike also incorporates your upper-body through the use of push and pull handles. This turns something that is traditionally just a lower-body workout into a low-impact, total body workout. You pedal, push, and pull your way to a full body workout. What is [Read more …]

Breakfast idea that is Paleo diet friendly
Diet & Nutrition

The Paleo Diet – Is It Right for You?

What is the Paleo Diet? Today we’re going to talk about the Paleo diet – a nutritional strategy (and lifestyle) that claims to leverage our body’s evolutionary eating adaptations for maximum health. The Paleo diet requires eating the foods our ancient ancestors ate and to avoid modern foods (and quantities) that aren’t compatible with our bodies. The core premise of the Paleo diet is that modern foods and diets have strayed too far from what our bodies and digestive systems have adapted to via tens of thousands of years of evolution. Further, its proponents believe modern foods and the associated mismatch with our real dietary needs is the biggest driving factor behind the modern “diseases of civilization”: Type 2 Diabetes [Read more …]

Rogue Color Kg Training 2.0 Plates - high quality bumper plates for training in the garage or home gym
Fitness Equipment

Why Do Olympic Weight Plates Have Colors?

The Olympic bumper plates used in competition weightlifting are colorful – and this is no accident. This isn’t just so they look nice – these colors serve a useful purpose. The colors allow someone to quickly and easily visually identify the amount of weight loaded on the bar. Who sets the standards for these colors? The International Weightlifting Federation (IWF) sets the specifications and rules for the equipment used in all Olympic weightlifting competition. The International Powerlifting Federation (IPF) requires a similar color code. And this is where we get the weight plate color coding required by the IWF: WeightColor 25 kgred       20 kgblue       15 kgyellow       10 kggreen       5 kgwhite       2.5 kgred       2 kgblue       1.5 kgyellow       1 kggreen       0.5 kgwhite       [Read more …]

Rogue GH-1 GHD - Glute Ham Developer bench from Rogue Fitness
Fitness Equipment

Glute Ham Developer – Guide to the Best GHD For Your Home Gym

Let’s talk about the Glute Ham Developer or GHD, also known as the Glute Ham Bench. What is it? It’s a piece of strength and conditioning equipment that let’s you perform very potent posterior chain exercise including the Glute Ham Raise (GHR), the abdominal destroying GHD Situp, and even a poor man’s version of the reverse hyperextension. More About The Glute Ham Raise Want to find out why the Glute Ham Raise (GHR) is an awesome exercise? We’ve got you covered in this article: Why the GHR is a great leg workout. The model shown here is the Rogue Abram 2.0 GHD – and it’s excellent example of the features of a great GHD. A GHD is a great investment [Read more …]