When it comes to developing core strength, toes-to-bar are a functional fitness ab exercise that build abs that are strong and aesthetic. Not to mention they build grip strength, and help strengthen the groin, hamstrings, back, and hip flexors.
When it comes to cavities and holes in your teeth, there are the usual suspects to blame: inconsistent or shoddy brushing, soda, sugar, donuts… But could functional fitness also be at fault? There’s some belief that some forms of strength training and functional fitness/CrossFit®-style training methods may actually causing the holes in our teeth our cavities love to fill. But is there truth to that?
Plyometric movements are a great way to increase overall fitness, power, and strength, which can lead to a stronger barbell movements like the deadlift, explains Doctor of Physical Therapy and Certified Strength and Conditioning Coach Dr. Grayson Wickhman PT, DPT, CSCS. Plyometrics are a type of high intensity training that tap into energy stored in muscles for explosive movements, which help encourage muscular development, cardiovascular conditioning, stamina, and power, all of which are imp...
Barefoot training may not be new, but it’s continuing to gain traction, and now especially in the lifting community. And for good reason. Going barefoot offers a number of benefits for stability, mobility, coordination, and balance, explains Grayson Wickham, D.P.T., C.S.C.S., and founder of Movement Vault. It differently activates your central nervous system, helps activate your glutes and core to improve balance and increased bodily awareness, and it strengthens the deep muscles in your foot which translates to improved strength of the ankles, knees, hips, and back, he says.
Back-of-arm chisel is IN, and thick, sleeve-busting arms are nothing if not eye-catching. But contrary to popular belief, for stronger, thicker, more toned arms, you need to spend less time on your biceps and more time on your triceps. “Your triceps comprise more than two-thirds of your upper-arm, and strong triceps are essential for strong pushing movements” explains Grayson Wickham.
Let’s set the scene: you just screwed your heels into the floor, your hands are chalked up, your fingers wrapped courageously around the barbell, you close your eyes, nod affirmatively to yourself, and begin to deadlift the bar for a 3 rep max PR. On the second pull you pee a little, you keep going, and on the third lift you pee a bit more. You bless the leggings higher-ups that you’re not in your favorite grey leggings and add some more weight to the bar because you’re a badass and something like a little pee isn’t going to stop you.
What used to be a staple of 1970s gym classes has become a common test of gymnastic skill, coordination, upper body endurance, and grip strength for CrossFit Regionals and Games athletes. The rope climb comes up in CrossFit® training just often enough to cause stress and panic (for some folks!) each time it does.
Crawling is a multi-joint, close-chain locomotive exercise that requires reciprocal movement patterns, engages the entire body, and prepares the whole body for movement, Wickham explains. When we were babies, we crawled around until we were strong enough to stand on two feet. But once we graduated to walking we never really looked back. But it turns out that spending time on the floor as an adult as part of an exercise regime can make you a better athlete overall.
Walk into any standard gym, and you’ll see a line of treadmills and ellipticals, all occupied, while the rowing machines remain almost completely empty, which is ridiculous because rowing is an incredible workout, often burning more than 8 calories per minute. Meanwhile, rowing is the latest rage for fitness studios, and CrossFit® boxes are continuing to implement the erg into WOD’s as they have since 2010 when functional fitness hit the mainstream.
If the appearance of an Obstacle Course at the 2017 Reebok CrossFit Games was any proof, Obstacle Courses are having a moment in fitness right now. But Dave Castro isn’t the first to notice.
While the true functional fitness experience comes complete with blasted music, swole-mates, and a community to cheer you on can only really happen in a box, it’s possible to get in on the sweat-action from just about anywhere in as little as 10 to 20 minutes.
The buzz of counting macros is that you can have your cake (donuts, bagels, cookie dough, and big ole’ bowl of pasta) and make #gains in the weight room, too. The main tenet of macro counting is that meeting your daily intake of macronutrients (protein, carbohydrates, and fat) is the most important part of hitting your fitness goals.
Most people don’t realize it, but getting stronger and sleeping go hand in hand. In fact, sleep is one of THE most important components of the recovery cycle. “With each workout, you are essentially causing trauma to your body,” explains Doctor of Physical Therapy and Certified Strength and Conditioning Coach Dr. Grayson Wickham PT, DTD, CSCS. That means that every time you exercise you are creating microscopic tears in your muscles, which grow back stronger when they repair. These tears must repair in order to strengthen and grow the muscle tissue back bigger.
When asked why we love CrossFit® training, most of us will tell you it’s all about the community and personal growth we’ve experienced since joining a box. In herds, people sign up to give the sport a try, and end up shouting their undying love for the fitness trend that’s been holding strong for almost a decade now. For those who haven’t yet gotten into the craze, the culture can seem a bit cult-like and confusing; we have our own language, rituals, and insides jokes. And although CrossFit really is for everyone, there are certainly things that only CrossFitters understand.
Whether you’ve been doing of the sport for 3 months or 7 years, here are 15 laugh-out-loud realities you know all too well.
1. We Use The Gym As Excuse To Skip Happy Hour
“Sorry, I can’t come, I my CrossFit class starts at 8!” or “I can’t, I have an important date with my barbell”. To be honest, we really just don’t want to go out. Plus, we do have to get to the gym. Enjoy your happy hour while we get swole.