2019 Rogue Invitational - includes an open online qualifier so that everyone can try and compete.
Exercise

2019 Rogue Invitational

Rogue Fitness is a huge support of CrossFit – their equipment is used every year at the CrossFit Games. And now, Rogue Fitness is running their own officially sanctioned event – the 2019 Rogue Invitational. The 2019 Rogue Invitational will be held on MAY 18 – 19, 2019 – in Columbus, Ohio. Individual and team competitors will be competing for $400,000 in prize money. The winners (male, female, and team) will earn a spot at the 2019 Reebok CrossFit Games in Madison, WI. And what’s even better – EVERYONE can potentially qualify to compete… 2019 Rogue Invitational Tickets Want to watch in person? Tickets are on sale now: Buy 2019 Rogue Invitational Tickets. There are three tiers of tickets – [Read more …]

CrossFit Open Workout 19.5 Strategy Guide
Exercise

CrossFit Open Workout 19.5 Strategy Guide

Today’s post is from coach Ben Dziwulski – head coach at WodPrep. Ben is a CrossFit wizard – check out his advice and courses on all things CrossFit. CrossFit Open 19.5 is here, our final workout of the (first) 2019 Open. Thrusters are back… and this one is going to burn. 20 minutes may seem like a high time cap, but don’t be fooled by what you saw the Games athletes do last night – Open 19.5 is going to take a while to grind through. I expect to see athletes struggle through this one, not to mention, plenty of torn hands (which can potentially be avoided if you watch our hand care video at the bottom of this page). [Read more …]

CrossFit Open Workout 19.4 Strategy Guide
Exercise

CrossFit Open Workout 19.4 Strategy Guide

Today’s post is from coach Ben Dziwulski – head coach at WodPrep. Ben is a CrossFit wizard – check out his advice and courses on all things CrossFit. CrossFit Open 19.4: Ultimate Workout Strategy for Rx, Masters, Scaled CrossFit Open 19.4 is here, and it’s a great week for a first bar muscle up…. or maybe a pull-up, if you’re going after 19.4 scaled. In week 4 we have three movements, and some programmed rest. Let’s take a look at the workout, and then talk strategy. CrossFit Open Workout 19.4: For Time (12 minute time cap, this includes 3 min rest!) 3 rounds: 10 snatches 95/65 lbs 12 bar facing burpees Rest 3 minutes then… 3 rounds : 10 bar [Read more …]

CrossFit Open Workout 19.3 Strategy Guide from WodPrep.com
Exercise

CrossFit Open Workout 19.3 Strategy Guide

Today’s article is from Ben Dziwulski @ WODPrep.com, be sure to check them out. Week 3 is here! And strict gymnastics have officially arrived in the 2019 Open. Who’s ready? CrossFit Open Workout 19.3 For Time (10 minute time cap): 200 ft. Dumbbell overhead lunge 50 DB box step-ups 50 Strict HSPU 200 ft. handstand walk Men: 50 lb dumbbell / 24 inch box ​ Females: 35 lb dumbbell / 20-in box For a full breakdown of the 19.3 workout standards, including the scaled and masters modifications, head to games.crossfit.com Link to full-length 19.3 strategy video: Overhead Dumbbell Lunges: Be aware of the lines and markings on the floor. Remember, your foot needs to fully cross the line in order [Read more …]

Sandbag training is a cheap, but effective training method - find out how to get started today!
Exercise

Sandbag Training

With so many forms of exercise available today, zeroing in on the optimal workout routine can be daunting. But it turns out that while the latest high-tech machines and exercise fads may have considerable merit, with workouts as in life, the best things are often free or at least nearly so. In the case of sandbags, the fact that these pieces of ultra-simple exercise equipment can often be constructed for just a few dollars belies the incredibly robust workouts that they can provide. With sandbag exercises, you get far more than you pay for, at least if you are only counting the dollar cost. But as we’ll see, the cost in energy, effort and focus required for sandbag training rivals [Read more …]

The technique of breaking up exercise into short "snacks" instead of long workouts is known as Exercise snacks. It has been shown to lead to measurable increases in cardio fitness - even when done infrequently.
Exercise

Use “Exercise Snacks” To Improve Your Cardio Fitness

A new study published in the journal Applied Physiology, Nutrition, and Metabolism shows that cardio fitness can be improved measurably with surprisingly little activity. The study showed that climbing 3 flights of stairs, 3 times per day, with several hours of rest in between resulted in measurable improvements in cardio fitness.[1] The concept of breaking up exercise into short, manageable chunks results in what are known as “Exercise Snacks”. By breaking up fitness into short, infrequent bouts you can more easily incorporate exercise into your daily routine. The study used 24 young adults with sedentary lifestyles and a control group of peers. The group that vigorously climbed 3 flights of stairs 3 times per day, with 1-4 hours of rest [Read more …]

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

28 Awesome Assault Bike Workouts

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 of 28 of the best air bike workout ideas. Find out why people have a love-hate relationship with this burn inducing, hard hitting workout device. But why workout easy when you can workout hard? These all [Read more …]

Many fitness trackers incorporate a heart rate monitor - this is a great way to utilize heart rate training
Exercise

How To Get Started With Heart Rate Training

While cardiovascular exercise is crucial to physical fitness, “cardio” is a blanket term that could cover a wide range of exercises. Learn about heart rate training (HRT) for specialized workouts and results. What is Heart Rate Training? Heart Rate Training (or HRT) utilizes your heart rate to optimize intensity and help you to reach your specific fitness goals. While HRT can help you to understand different exercise intensities based on the way that they feel, not all is left up to intuition. HRT produces quantifiable progress by providing a measurement of your effort. Monitoring your heart rate during your workout can help you determine if you are taking it too easy, overtraining, or getting it just right. The frequency, duration, [Read more …]

Running - a great outdoor fitness activity that is both simple and effective.
Exercise

How To Get Started With Running for Fitness

You don’t have to be a marathoner to benefit from a run. Running and jogging can be done anywhere. The only equipment that you need is a pair of running shoes. We’re not suggesting that you stop going to the gym, but we do think that running for fitness provides benefits that you can’t get from strength training alone. What Are The Health Benefits Of Running For Fitness? Jogging is good for your health in a number of ways. One of the most persuasive reasons to run for fitness is that the exercise can help you live longer [1]. In a study that was published in the Archives of Internal Medicine, researchers looked at disability and mortality among adults who [Read more …]

Prilepin's Chart (or table) shows the optimal intensity (% of 1RM) and volume (total numer of reps) for Olympic weightlifting training as observed by AS Prilepin - who was a junior and national weightlifting coach for the Soviet Union.
Exercise

Prilepin’s Chart Explained

Prilepin’s Chart is a table of optimal Olympic weight lifting rep ranges to be used for training. It was created by A.S. Prilepin, a Soviet era sports scientist. The chart was created by reviewing the training journals of thousands of weightlifting athletes. It is meant to portray the optimal number of reps per set, and total rep count (volume) for power training required for the Olympic lifts (the Snatch, and Clean and Jerk). The chart, also called Prilepin’s Table, is as follows: The first column shows the training intensity – the percentage of 1RM (1 Repetition Maximum) being used. The second column lists the number of reps per set observed during training. The third column (this is the important one) [Read more …]