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2018-01-18T17:52:04.990Z
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Switch arms as needed/ desired in kettlebell swing, and adjust weight immediately if power drops or position breaks. Day 277 of 360 Pendlay row: 6 x 6 @ (up to) 75% of 2RM

 

Then:

 

Kettlebell clean: 6 x 3L, 3R @ as heavy as possible in each set (1/2 BW baseline)

 

Rest as needed between sets in both movements. If sets require interruption at designated weight, make as minor an adjustment as possible and complete the next uninterrupted. When scheme is listed as “6 x 6″, it always refers to “Sets” x “Reps”.

 

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Stir fry style meals make weeknights simple to prep and easy to eat.

Chicken and turkey are popular for being high in protein and low in saturated fats making a meal time staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.

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Nations with doping cultures must continue to be heavily sanctioned if the sport is to continue to grow.

The 2017 Weightlifting World Championships in Los Angeles are now history, and they provided a unique opportunity to ponder the future of the weightlifting sport. Typically, the first Worlds after an Olympic Games are a bit of a letdown for the fans. Some of the Olympic medalists will choose to retire, and other top-tier competitors take it easy for the season after the Games. On the positive side, this gives the “B Team” athletes a chance to show the national coaches what they can do on a big stage.

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Full lifts are, especially for young and beginner athletes, an excellent strategy to facilitate the acquisition of fundamental motor skills while fostering optimal physical development.

Olympic-style weightlifting exercises have long been considered as the most successful sport-specific form of resistance training. Despite their complexity, derivates of the main movements have been developed in the effort to preserve their main biomechanical features - namely, the ability to generate explosive strength via the triple extension of ankles, knees, and hips from the power position - while decreasing their technicality.

 

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The pace is not a substitute for a position, even in simple movements. Day 276 of 360 Back squat:

 

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

 

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

 

Then:

 

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Creating addiction is an especially profitable business model, and business is booming in every segment of our society.

Your health is your most valuable resource. Unfortunately, society provides precious little guidance to improve it, and in fact creates tremendous pressure toward physical incapacity, disease, and mental angst. In a world where we dogmatically revere neutrality, those who take a stand will win the day, and the only ones doing it are small but powerful groups of insidious, brilliant manipulators.

 

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Why cook things in a packet? Cooking protein in a packet helps keep lean meats from drying out, and that means you'll like your dinner better.

Chicken and turkey are popular for being high in protein and low in saturated fats making a meal time staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.

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Without a deeper, personal connection, the business of coaching isn't going to work. Learn the process of building relationships in your coaching business.

For years, when a new prospect came to us, my coaches and I would spend our energy trying to sell them on CrossFit: the movements they would learn and the workouts they would do.

 

We would sit down with them and go through our ‘what is fitness’ speech. Then we would explain the concepts of training constantly varied, functional movements at a high intensity, and we would talk about the 10 general physical skills that would improve their training.

 

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To get the most from your fitness in 2018, start with an honest assessment of your needs.

Every year as the CrossFit Open approaches, I end up Googling last year’s schedule, because I’m convinced it’s earlier this year than last. And every year, I’m reassured that the Open starts the same week it always has. It only feels like it’s creeping up on us.

 

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Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Day 275 of 360 Hang power clean: 3 x 5 @ (up to) 60% of power clean 2RM Power clean: 3 x 5 @ 75% of 2RM

 

Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

 

Then, 10 rounds of:

 

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Move deliberately and aggressively, and attempt no rest outside the short, designated duration in each round. Day 270 of 360 Deadlift: 5 x 3 @ 85% + of 2RM

 

Rest as needed between sets. Move as close to recent 2RM as possible for positionally sound, uninterrupted sets.

 

Reminder: Even when lifting heavy, position, organized execution, and a full range of motion always govern weight.

 

Today:

 

Perform 10 push-up and 10 kettlebell swing @ max 35lb. W, 55lb. M immediately following each set of deadlift.

 

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The benefits of catching the bar in Olympic weightlifting are not emphasized nearly enough for the value they can bring to athletes in other disciplines.

 

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Breathe, drive, and empty the tank. Day 269 of 360

5 rounds of:

 

4-position kettlebell squat drill: 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat (Right)

 

3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Each set should pose a significant challenge weight-wise- weakest lift/ transition governs weight.

 

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Accumulate as many high-quality rounds as possible. Move seamlessly and aggressively, and take no rest. Mind your breathing, mind your mind, and make some progress. Day 268 of 360 Bench press: 3 x 10 @ (up to) 70% of 2RM Kettlebell row 3 x 10L, 10R @ as heavy as possible

 

Strong, positionally sound sets of each movement. If sets require interruption, or position breaks, adjust accordingly and continue safely.

 

Today: Perform

 

30 Mace front pendulum @ 10kg. W, 12kg. M immediately following each set of lifts, and then rest.

 

Then, 10 minutes of:

 

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If a sit-up is easy, it’s useless. Day 272 of 360 Double kettlebell front squat: 7 x 3 @ minimum one interval above heaviest previous effort

 

If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then:

 

Squat complex: 3, 3, 3, 3- 3

 

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Do things that others find absurd, make sacrifices that put you at odds with your culture, and test yourself against standards far outside of what is popularly relevant.

“A classic,” said Mark Twain, “is something that everybody wants to have read and nobody wants to read.” Such is the case with arguably the greatest novel in Spanish literature, The Ingenious Nobleman Sir Quixote of La Mancha. But the other characteristic of a classic work is the mark it leaves on culture, and you don’t have to have read the thousand pages of Don Quixote to understand its themes.

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A 25 minute flow to help you with active recovery, restoration, and rehabilitation of the shoulder area.

 

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Ultimately, work until you feel you have made sufficient cool-down/ mobility progress. Day 271 of 360 Press: 3 x 3 (up to) @ 90% of 2RM 3 x 5 @ (up to) 75%

 

Rest as needed between sets. If sets require interruption at the designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

 

Reminder: Position and range of motion always govern weight.

 

Then,

 

5 rounds of:

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The biggest improvement in our society’s health may come from a strong dose of common sense.

This time of year, fitness media is awash in platitudes and memes, exhorting everyone to get in the gym and get after it. But in a few months, another crop of resolutioners will have fallen off the wagon, and Americans will continue their inexorable slide into physical disease and decay.

 

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Whatever the past year brought you, it's time to stay in the moment and put the lessons learned to good use in a new year.

The first instance of January 1 being celebrated as the first day of a new year goes back to the time of Julius Caesar, in 45 BC. Prior to that time, the Romans had used a lunar calendar. The first day of the year was usually in March, to coincide with the first day of Spring. Many cultures still have their new year start in the March timeframe but Caesar created January 1.

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