An air bike (also called an assault bike) workout in a CrossFit box.
Exercise

28 Awesome Assault Bike Workouts

Rogue Fitness Sale Alert! Black Friday is over, but Rogue Fitness still has the Rogue Echo Bike and the Assault Bike for only $699 – and with FREE shipping. Quantities may be limited – act fast! The assault bike (also commonly called an air bike, or fan bike) is an awesome, calorie-burning workout. Why? Because it’s a total body effort – you push, pull, and pedal against resistance that gets more intense the more you go. The faster and harder you go, the more resistance there is. The assault bike has earned it’s nickname: Satan’s Tricycle The assault bike can be used for steady state cardio or super-efficient interval style workouts. In this article, we’ll bring you a round up [Read more …]

Hoisting a kettlebell overhead - great single limb workout that builds strength, power, balance, and stability
Exercise Equipment

Buyer’s Guide to Kettlebells

Let’s talk about kettlebells – the versatile hand held weight that resembles a cannon ball with a handle. We’re going to explain why you should add kettlebell lifts to your workout, and what the best kettlebells look like. Black Friday Kettlebell Sales Looking for black friday (and cyber monday) kettlebell sales? Check back here – we’ll have all the details as soon as we know what gym equipment deals will be offered. In this article, we’re going to highlight some of the best kettlebells around – those from: Kettlebell Kings, Rogue Fitness, and Fringe Sport. And whether you need a single kettlebell or a kettlebell set, we’ll tell you what you need to know. To understand what makes the best [Read more …]

The Reebok CrossFit Nano 4.0 is a classic CrossFit Training shoe - DuraCage technology delivers an indestructible yet lightweight upper while RopePro protection wrap gives bite and support for rope climbs. 4mm heel to toe drop for stability.
Cross Training Shoes

Reebok CrossFit Nano 4.0 Shoe Returns For A Limited Time

For a limited time, the classic CrossFit training shoe made by Reebok is back – the CrossFit Nano 4.0. This shoe hasn’t been available in quite some time. But, it’s a classic design and people love it. It’s considered be one of the best rope climbing shoes, amongst other things. Click to See The Reebok CrossFit Nano 4.0 Price on the Rogue Fitness Website What’s Great About the Nano 4.0 This shoe was well-loved by CrossFit trainees. Why? Because it’s a great training shoe. Stability First, let’s talk about stability. For cross training and functional fitness you need a versatile training shoe. Running shoes won’t cut it. Why not? Because they have too much cushioning for lifting weights, and they [Read more …]

Pizza on a diet? OK IIFYM - If It Fits Your Macros - a type of flexible dieting that is based on portions of macronutrients instead of food restrictions. You still need a caloric deficit.
Diet & Nutrition

How To Use If It Fits Your Macros (IIFYM) for Weight Loss

Losing weight can seem like a roller coaster of emotions and struggles clouded by a haze of confusion. That is until you start using something like if it fits your macros, also known as IIFYM. This is a type of flexible dieting, and this article will go over what this type of lifestyle means and how you can use it to your advantage in order to lose weight and eat healthier. Sticking to a restrictive diet (along with a calorie deficit) can be a challenge, and flexible dieting is supposed to make things easier. What are Macronutrients? Calories in food The number of calories present in 1 gram of: Fat: 9 calories Protein: 4 calories Carbohydrates: 4 calories Macronutrients are [Read more …]

weighted vest for a workout
Exercise Equipment

Weight Vests vs Plate Carriers

Weight vest or plate carrier? What’s the difference in terms of using these workout implements for health and fitness? What is the best workout vest for CrossFit? At first glance, they seem similar – they both provide a way to add additional resistance to a variety of exercises. But there are important differences. Let’s compare plate carriers to weighted vests, and determine which is best for your workout. What is a Plate Carrier? First of all, what is a plate carrier? A plate carrier, or ballistic plate carrier, is a piece of tactical gear that when combined with ballistic plates is in effect a “bulletproof” vest or body armor. The ballistic plates used with it are rigid plates that can [Read more …]

A GORUCK rucksack with event patches.
Rucking

Where To Buy Morale Patches for Rucking

What is a Morale Patch? Morale patches are the informal insignia that military units use to help build an esprit de corp – a feeling of pride, fellowship, and common loyalty shared by the members of a group. Let’s talk about the the role morale patches play in rucking, and where you can find a morale patch (or tactical patch) that might help you express some style or humor and join in on the camaraderie. We’ll also cover a variety of tactical patches that serve practical purposes. You can ruck alone, but rucking really comes alive when you are part of a group or club – a team of like minded individuals tackling a humbling and challenging shared experience. A [Read more …]

The Assault AirRunner Treadmill is an excellent version of the motorless treadmill. It can burn up to 30% more calories compared to a traditional motorized treadmill.
Exercise Equipment

Assault Fitness AirRunner Treadmill Review

The Assault Fitness AirRunner treadmill is a motorless treadmill that burns calories and enforces efficient running form. This manual treadmill is built by an innovator in fitness products – the same company who created the Assault Fitness AirBike – which is very popular in CrossFit. Looking for Black Friday sales on curved treadmills? Check back here the week of Black Friday for our recommended choices and deals. Black Friday is the best time of the year to buy fitness equipment. AirRunner vs Motorized Treadmills Why use a manual or motorless treadmill? The treadmills you have used in your local gym are usually motorized. You set a speed, and the device forces you to keep it. Quite frankly, that electric motor [Read more …]