ESSENTIALS

What does Grace look like from the inside? For time: 30 clean and jerks ♀ 95 lb ♂ 135 lb Next time you take on Grace, here’s your challenge: Choose a weight that lets you maintain an average bar velocity above 0.8 m/s throughout the workout. As you get stronger, increase the weight while maintaining that speed. WurQ helps you measure it seamlessly. CrossFit Seminar Staff Head Trainer James Hobart and three-time CrossFit Games athlete and WurQ expert Spencer Panchik are back with two athletes who are retesting Grace with big goals. Courtney Folkedahl plans to “send it,” while Brandon Venckus has a plan to complete the entire workout with singles.  As the athletes warm up, Hobart gives them cues to focus on and coaches them while they practice cycling the barbell. When the clock starts, the two strategies split. Brandon does all 30 reps as singles, and Courtney breaks the work into two sets of 18 and 12. Once they’ve caught their breath after the quick workout, Panchik walks them through their WurQ data to show where each approach gained or lost time. Get your WurQ insights at www.cfseries.wurq.io. WurQ tracks metrics specific to CrossFit training: timing, effort, pacing, range of motion, work volume, and power. In a workout as short as Grace, that means you can see more than your final time. Bar velocity and rep cycles show how you perform under fatigue. For Grace, aim to keep your barbell velocity above 0.70 m/s across all 30 reps. A significant drop-off may indicate the weight is too heavy. Use these insights to adjust your training before your next retest.  The WurQ Labs series helps you understand and personalize your day-to-day training sessions, from how to scale and achieve the intended stimulus to what to aim for when repeating benchmark workouts to track your improvement.

On May 27, 2012, during one of his unit’s most dangerous missions, Marine Mike Egan took a step that changed his life forever. He stepped on a deeply buried improvised explosive device, and it took both of his legs. He survived because of how deep the bomb was buried and how quickly his team acted. More than 40 surgeries followed. After he medically retired in 2014, Egan barely left his house for almost a year. Then he decided it was time to start living. On Nov. 10, 2025 — the Marine Corps birthday — USAA joined Egan as he set out to break the Guinness World Record for the greatest distance covered in a wheelchair in 24 hours. He had trained for a year to beat the 113-mile record. By 6 a.m. on Nov. 11, Veterans Day, he had broken it. He kept going anyway, pushing toward 150 miles. “It took a community of individuals to help me realize I’m not done,” Egan says. “This was a ‘thank you’ to a lot of those people.” Veteran. Husband. Father. Adaptive CrossFit Games athlete. Guinness World Record holder.

Even doctors need a prescription for self-care. Guillermo found his at Box 1315 CrossFit in Spain: 50 kilograms lost, less stress, and a whole crew cheering him on.

These easy, customizable ground beef tacos feature a homemade seasoning blend, whole-food ingredients, and protein-packed fillings, making them perfect for meal prep, feeding a crowd, or taking on your next road trip.

Much of the damage sugar does to your body can be reversed, and the first step is finding out where you stand. In Part 3 of our series on sugar, learn the signs you may be eating too much, from afternoon crashes and constant cravings to cavities, acne, and skin changes. Find out what happens when you cut added sugar, how to improve blood sugar naturally, and whether artificial sweeteners deserve a spot in your pantry. Then stop asking how much sugar you can get away with and start asking what your body needs to thrive.

Most doctors tell their patients to work on diet and exercise, and the advice usually stops there. Dr. Shveta Raju, M.D., CF-L3, decided to go further. She started CrossFit GC Healthy Living out of her medical practice at the Gwinnett Clinic in Lawrenceville, Georgia. The clinic makes nutrition and fitness part of the prescription, and patients get education, real lifestyle change, and doctors who walk the talk. Shveta and her husband, Dr. Dinesh Raju, M.D., Ph.D., CF-L3, who also runs the clinic, are both members at CrossFit Johns Creek. “I think it’s important for patients to see that we actually live this life,” Shveta says. For Dinesh, CrossFit was the obvious choice. “CrossFit was the only system we could find that would condense all the goals we needed in a unit of time, because it combined both metabolic conditioning and strength training,” he says. “What kind of model would we be for our patients if we didn’t have self-care? How can I tell a patient, ‘You need to take care of yourself’?”

Added sugar costs more than calories. Explore its emerging links to early-onset cancer, the rise of fatty liver disease in children, what your A1C reveals about long-term glucose exposure, and how glycation stiffens the collagen in your tendons.

Rana Wright has been a member of CrossFit Brio for 12 years. Four years ago, her affiliate community carried her through a breast cancer diagnosis and treatment. They checked in constantly, got her out of the house, and showed up for her in ways big and small. When she was ready to return to Brio, her community was there, cheering on every rep.

What does Helen look like from the inside? CrossFit Seminar Staff Head Trainer James Hobart, three-time CrossFit Games athlete Spencer Panchik, and WurQ CEO Dmitry Popov head to Koda CrossFit Iron View in Louisville, Colorado, to find out. They put WurQ bands on two athletes and take them through one of CrossFit’s classic benchmark workouts: Helen. 3 rounds for time of: 400-meter run 21 kettlebell swings 12 pull-ups Kevin Schuetz, owner of Koda CrossFit Iron View, and Koda coach Catherine Lasak strap in. Hobart takes them through the warm-up. Then the real fun begins. While Schuetz and Lasak work through the rounds, Panchik follows them live in the WurQ app. The WurQ band tracks rest, effort, pacing, and efficiency, so you can see where each athlete pushed, where they slowed, and how much time they spent resting between movements. Stop guessing how hard you went. The WurQ app shows athletes and coaches exactly where every second of a workout went, from effort to rest to pacing.

In 2002, CrossFit condensed its nutrition prescription into 14 words, ending with “no sugar.” Learn why your body has no requirement for added sugar, how modern food processing changed how much of it we eat and how fast, and where it goes once it’s absorbed.