The Rep Multi-Grip Functional Trainer is an excellent cable machine with dual 220 lb weight stacks. This versatile machine can be used for a full body workout.
Exercise Equipment

Functional Trainer (Cable Machine) Reviews

Let’s talk about functional trainers, also called cable machines. What’s a functional trainer? It’s a cable machine that uses two independent weight stacks, pulleys, and cables (with handles) to provide unique workout benefits. And how is this different than a cable crossover machine? The pulleys and cable handles are height adjustable – and this lets you work from any angle. The weight stack is normally selectorized, such that you can choose the desired weight quickly and easily by inserting a pin underneath the weight load. You pull on the handles to raise and lower the weight – you can use one arm (or leg) or two. The cables and pulley provide a smooth, controlled and constant tension. Is the cable [Read more …]

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.
Exercise 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 …]

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 …]

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. These all work great with the Assault Fitness AirBike, AirBike Elite, Rogue Echo Bike, Schwinn AirDyne Pro, and more. Assault Bike Workouts We’re going to describe some [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. 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 kettlebell, let’s recap how they are typically used. Where to buy kettlebells online? We’re an affiliate of Kettlebell Kings, Rogue Fitness, and Fringe Sport. Affiliate sales help us to bring great information about health [Read more …]

The Rogue Echo Bike combines heavy-duty steel, precision engineering, and convenient customization to forge a stronger, sturdier fan bike.
Exercise 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. They can also be called assault bikes, but that is usually referring to a specific brand. 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 [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 …]

Rogue Color Kg Training 2.0 Plates - high quality bumper plates for training in the garage or home gym
Exercise 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
Exercise 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 …]

An omelette can be part of the ketogenic diet - it's low carb, high fat and protein content fits within the guidelines for ketosis
Diet & Nutrition

What is the Keto Diet?

What is the Ketogenic diet? It’s a high-fat, low-carb diet that sends your body into a state of ketosis, during which it primarily uses dietary fat and body fat for energy instead of glucose from carbs. Ketone bodies, which are the by-product of the metabolism of fat, rise to elevated levels in the blood. Ketosis is generally recognized to occur when ketone levels rise to 0.5 mmol/L or more. This can happen about 2 days after starting severe carb restrictions – which means eating less than 20-35 grams of carbs per day. However, it can take 4-6 weeks before the body is fully adapted to ketosis. Keto, as the ketogenic diet is known, is a low-carbohydrate, high-fat diet that forces [Read more …]