"Rep Fitness" - Fit at Midlife

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

28 Awesome Assault Bike Workouts

July 30, 2023 Tim 7

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 …]

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

Best Kettlebells – the Buyer’s Guide to Kettlebells

September 18, 2021 Tim 2

Rogue E-Coat Kettlebells – Made in the USA Rogue Fitness now has a new line of made in the USA kettlebells – with their glossy and tough “e-coat” coating – available now. Let’s talk about the best 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. In this article, we’re going to highlight some of the best kettlebell brands around – those from: Kettlebell Kings, Rogue Fitness, and Fringe Sport. 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 [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.

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

September 9, 2018 Tim Comments Off

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 …]

Weight Vests vs Plate Carriers

May 11, 2021 Tim 3

What’s the best way to add weight for the murph wod: Weight vest or plate carrier? What’s the difference in terms of using these workout implements for health and fitness? What is the best weighted vest for CrossFit? That’s what we’ll review here. 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. And, you’ve probably seen plate carriers in use at the CrossFit games. Let’s compare plate carriers to weighted vests, and determine which is best for your workout. We’ll copmare the 5.11 TacTec Plate Carrier, the Condor Plate Carrier, and Box weighted vests, and other options too. Box Weight Vest This weight [Read more …]

The best pair of running shoes for you depends on what kind of running you do, and other things. Find out more.

How to Pick the Best Pair of Running Shoes For You

July 18, 2019 Tim Comments Off

With thousands of running shoes on the market, it can be overwhelming narrowing down to the one pair that will enhance your runs. To make the process easier, you want to take the time to learn about your running style and running shoes in general. With this information, it makes it easier to narrow down the best shoes for you so that you can try them on and purchase the perfect pair. Types of Running There are three primary types of running. Getting the facts about these and the best shoe features for your preferred running style makes the process of choosing the right shoe easier. Road running: This involves running in urban environments, such as on concrete sidewalks and [Read more …]

Fringe sport's Summer Swolestice sale will be July 16th - July 23rd, 2018 and will include some crazy steep discounts on great functional fitness equipment such as barbells, weights, and much, much more.

Fringe Sport Sales – Black Friday 2019

November 2, 2022 Tim Comments Off

NEW FOR 2022! Check out Black Friday Gym Equipment Deals. Fringe Sport Black Friday and Cyber Monday 2019 Fringe Sport always has a large sale for Black Friday and Cyber Monday. The Fringe Sport Black Friday/Cyber Monday sale for 2019 began with “lightning deals” for the entire week of Thanksgiving – that’s time limited, limited quantity sales. Their Black Friday Sale ran from Thursday, November 28th at 11pm CT – In other words this is a proper Black Friday sale, somewhat. Tthis is a short sale. It ended on Cyber Monday (Dec 2nd) A highlight of their black friday sale is always the LIGHTNING DEALS they have – fast sales announced on very short notice with limited quantities – but [Read more …]

The Paleo Diet - healthy, nutrient dense foods that are highly compatible with the human body

Paleo Quick Start Guide – 6 Easy Steps to Start Eating Paleo Today

August 6, 2018 Tim Comments Off

The Paleo diet isn’t really meant to be a temporary weight loss regimen. It’s a lifestyle. This nutritional strategy claims to leverage our body’s evolutionary eating adaptations for maximum health. Maybe you want to reap the benefits of this healthy style of eating but don’t know where to start. We’ll give you a quick start guide here. For a full run-down on the philosophy behind the Paleo diet and the benefits, read our article The Paleo Diet – Is It Right For You? Consider this the cliff notes version to get started quickly. Contents Step 1 – Understand food eliminations Step 2 – Clean out the fridge and pantry Step 3 – Load up on what you can eat Paleo [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.

Prilepin’s Chart Explained

November 2, 2022 Tim Comments Off

NEW FOR 2022! Check out Black Friday Gym Sales 2022. 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 [Read more …]

The olympic rings are an essential part of CrossFIt workouts.

CrossFit Gift Guide – Holidays, Birthdays, And More For 2020

January 4, 2021 Tim Comments Off

Need a good holiday or birthday gift idea for an avid CrossFitter in your life? Here’s some great gift ideas for 2020. In this guide we’re going to focus on items that are inexpensive, small (easy to ship), useful, and will be appreciated by those that are crazy about CrossFit. What makes these the best CrossFit gift ideas? They’ll all be useful, functional items. Something that they will find real value in. And lastly, these are all unisex – they all make great gift ideas for men or women. And all these great gift ideas will put a smile on the face of your beloved CrossFit diehard or junkie. And by the way, these all make great gift ideas for [Read more …]

Why You Should Workout with a Weighted Vest

July 18, 2019 Tim Comments Off

A weighted vest is one of the best fitness equipment investments you can make. It’s a versatile device that is simple, affordable, and adds a whole new dimension of intensity to a number of exercises. We’ll tell you exactly why a weight vest is an important tool in any fitness enthusiast’s garage or home gym, and the benefits you can expect to gain from its use. What is a Weighted Vest? A weighted vest (or weight vest) is just that – a vest that allows you to add metal weight bars for additional resistance. It’s a great endurance and strength builder. Pair it with bodyweight exercise (pull-ups, chin-ups, push-ups, box jumps, burpees, and more) or use it to add load [Read more …]