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CrossFit Open 21.3 & 4 Breakdown and tips

What a finish to the 2021 Open!

Great combo of movements. Two scoring opportunities. Safety built in. I think it is great!

The video is long (you can always watch it at 1.25 or 1.5 speed), but I tried to keep it to things that you won’t see on other breakdowns.

I talk about why the 8’ rule, how front squats can make your grip tired, what to do during the rests, what shoes to wear, pointing toes, riding one wheels, how to get your first toes to bar or chest to bar, the secret to bar muscle u…

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6 Strategies to Avoid Injury in Metcons

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Why are you working out?

Is it to look better? Feel better? Have more energy? Be better at some task or sport?

Maybe it is to help you stay sane?

(or is it ‘all of the above)?

One of the most important things to remember when we embark on any sort of challenging physical endeavor is: Getting injured should be avoided as much as possible.

This seems like common sense. Of course, we don’t want to intentionally hurt ourselves!

But… and this is a big BUT…

We don’t always have a lot of ‘common…

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3 Things to Get Off the Pain Train

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Dear 3+ year CrossFitters (and especially 6+ years and beyond),

After the ‘newness’ of all the fun workouts and experiences starts to wear off, there comes a time in all CrossFitter’s lives where doing a WOD, even just lifting, seems like an insurmountable task.

“I’m just not feeling it today.”

“I’ll go tomorrow.”

“I am too busy right now.”

Having these thoughts occasionally is normal. Ideally, you’ll be able to see through your own bullshit and determine if you are just making excuses or i…

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Attacking Weaknesses

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One of the things that make CrossFit training different than everything that came before it is a deliberate effort to make us focus on what we aren’t good at.

You can’t avoid these things in a good CF program.

You are constantly reminded and frustrated, by them.

It takes an enormous amount of character to face your least favorite things, your worst things, and do them routinely, with the intent of getting better.

To be honest with yourself.

To recognize there is a problem. And fix it.

It c…

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5 Things to Avoid When Getting Back into the Gym After a Hiatus

5 Things to Avoid When Getting Back to the Gym

You’ve been out of the gym for a while.

Maybe it has been a few weeks. Maybe it has been a few months.

Maybe… it has been years or a decade since you have trained or exercised consistently.

When starting back up after an extended break, there are some things to keep in mind to make the transition the most successful. Here are 5 things you should avoid (and what to do instead) when getting back to the gym

TL;DR... Avoid:

  1. Expecting it to feel the same as when you left
  2. Changing your diet dr…

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The DontWeaken Challenge from BTWB

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The folks at Beyond the Whiteboard have come up with an awesome solution to working out by your lonesome more fun and engaging. 

They are calling it the #DontWeaken Challenge

Here is the gist: 

  • Workout at home (do any workout you want, one of ours, a made up one, etc.)
  • Log your results on BTWB
  • Use the hashtag #DontWeaken in the workout notes
  • Use a team hashtag to add points to a team (you can make your own teams)! Gyms are automatically tracked.

They have a sweet free trial if you wan…

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Online Coaching and Customizing Existing Programming Comprehensive Guide

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Below is a series of courses we developed for Thrivestry subscribers.

It was created a year-or-so back to be implemented with gyms that were in full operation.

In lieu of recent events, we have decided to release it free for everyone! (There was no way to buy it before).

Some of the content will not pertain to working with people remotely on short notice, but I do recommend you go through everything so you don’t miss any ‘gems’ that might help.

I also did not take a lot of time to thoroughly…

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Top 5 Cheapest and Fastest Home Gym Equipment to Not Get Bored

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Let’s say there is some hypothetical kind of emergency, like a pandemic or something…

You have 1 hour to get all the supplies you’ll need to keep your training effective and interesting for the next 8 weeks (without leaving your house).

Or maybe you are really tight on funds because your job just put you on forced leave for an undefined amount of time and you want to save money.

Or MAYBE, stay with me on this one, you are traveling to Mars at 1 G acceleration and you can only bring a backpack…

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I did CrossFit for 15 Years and This is What it Did to My Body

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I started CrossFit when I was 24. I am writing this on my 40th birthday. I hate working out, and I have never had a membership to a gym (even though I have owned a more than a few).

It has been a crazy journey and I’d like to share some of my history, my mistakes, and what I have learned along the way. This is a ‘long one’ so make sure your coffee is topped off and/or you have your reading glasses handy.

TL;DR Notes

  • We have come A LONG way since the early days of CrossFit. I was young eno…

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Thrivestry Podcast 016 Coaches Mentors and Rebuilding Cartilage

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How coaches and mentors help us improve (and what is wrong with the medical system). Doctors are good at fixing when you are broken, but they are not experts in keeping people healthy. The sickness, wellness, fitness curve. Working with an expert makes sure you are not wasting your time and energy as well as keeping you accountable. Then we go on to talk about how our bodies build new cartilage and this article:  https://m.medicalxpress.com/news/2019-03-cartilage-arthritis.html   

YouTube Her…

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