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Workout of the Day

Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

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Threshold Training: Part 1

Workout of the Day

On a 16-minute running clock, 2 rounds of:

2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

Post total reps to comments.
Compare to 031021.

Neutral Spine in the Air Squat

2

Workout of the Day

50-40-30-20-10 reps for time of:

GHD sit-ups
Kettlebell swings

♀ 24 kg ♂ 32 kg

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Compare to 161130.

At-Home Workout

2

Single-leg, single-arm deadlifts and push-ups

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A simple understanding of how things are built forms the core of our knowledge of how to change their structure to improve their function. The physiological processes inducing and supporting muscle contraction are numerous, diverse, and important to know.

Read the article Built to Move

Workout of the Day

Rest Day

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Peter Burns: CrossFit for Family

5

Workout of the Day

Ankle Musculature, Part 2

“Low levels of physical activity put adults at increased risk of chronic diseases like obesity, cardiovascular disease and stroke which are also potential risk factors for more severe complications if someone develops COVID-19. It is concerning that in the mid to long term, multiple lockdowns might lead to prolonged periods of low physical activity which could increase the size of the population that is most vulnerable to severe complications from COVID-19.”

Read the article Inactivity Caused by COVID-19 Lockdowns Risks Chronic Disease Spike

Workout of the Day

Practice SLIPS for 20 minutes

Deadlift 10-10-10-10-10 reps

If at home, modify with a jugs or other heavy object. Share your at-home modifications and loads in comments. | Compare to 181212.

Knees Back in the Deadlift

1

Workout of the Day

Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.

Post total reps/seconds for each exercise to comments.

Insulin: Body Weight and Energy Production

2

A 2010 conversation between Dr. Scott Connelly and Coach Glassman

Part 1 | Part 2 | Part 3

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Workout of the Day

Rest Day

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Is Franny Fit Yet?

6

Workout of the Day

21-15-9 reps of:

Dumbbell thrusters
L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.

Post time, dumbbell load, and type of pull-ups performed to comments. Compare to 160113.

Greg Glassman and Dr. Timothy Noakes

18

“We should not miss the opportunity to talk about the conditions that have made Americans especially vulnerable to this pandemic: our poor state of health. Some 60% of the U.S. population has at least one diet-related, chronic diseases, and numerous reports have cited these diseases as associated with increased risk for worsened outcomes from COVID-19.”

Read the article Is It Time to Quarantine Junk Food?

Workout of the Day

5 2-minute rounds of:

75 double-unders
Max reps of sumo deadlift high pull

Rest 1 minute between rounds.

Post load used and number of SDHP reps completed each round to comments.

At-Home Workout

2

Hops, bent-over rows, planks, chair dips

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As American waistlines have expanded over the past several decades, so has the amount of time we spend eating. Part one of this three-part series on meal timing summarizes significant research findings related to meal frequency and examines the impact of various eating patterns on health and athletic performance.

Read MoreMeal Timing: Frequency

Workout of the Day

Practice SLIPS for 20 minutes

Front squat 10-10-10-10-10 reps

If at home, modify with jugs or other heavy object. Share your at-home modifications and loads in comments.
Compare to 180211.

Warming Up With SLIPS

18

CFHQ Seminar Staff member Dan Hollingsworth demonstrates a simple way to make a durable sandbag, along with ways to easily incorporate it into at-home training.⁣⁣

WatchDIY Sandbag

Workout of the Day

Rest Day

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Managing T2 Diabetes With CrossFit

3

Prof. Timothy Noakes highlights 70 events he claims were critical in advancing the global acceptance of Ancel Keys’ diet-heart and lipid hypotheses. Noakes’ timeline details the major studies, scandals, and recovered trial results that ultimately disproved Keys’ hypotheses, which nevertheless continue to influence global eating habits and metabolic health.

Read MoreAncel Keys' Cholesterol Con, Part 2