CrossFit: The training, the games, the BS

What is CrossFit (CF)? In a nut shell it’s performing movements and or exercises under time that are continuously varied from workout to workout. Started in the mid 1990’s, this training system does have value in improving ones fitness level, but the claims made on the CrossFit website are unsubstantiated and untenable.

CF’s upside according to its proponents is being a total-body conditioning workout that is purposefully varied, which inhibits boredom. I think it’s a home run for fitness enthusiasts because the workouts are challenging and competitive. CF’s inherent difficulty, notice I said difficulty not intensity, also benefits the average person because most people do not train hard enough to elicit any measurable result.

Read more: CrossFit


Fitness Myths Busted

Is performing cardio the best way to lose fat?
There are 3 things to keep in mind about cardio when trying to get leaner. One is that it doesn?t build muscle. Two, it doesn?t preserve muscle while losing weight. Both are extremely important if your goal is not only to get leaner, but to stay that way. As we lose weight the body does not discriminate where the weight comes from. We lose muscle along with fat, especially on a low calorie diet. And performing cardio accentuates this phenomenon.

Lastly, unless you enjoy cardiovascular training, it?s just not worth the time. The work to benefit ratio is dismal to say the least. Unless you?re willing to bust your butt and perform 60 ? 90 minutes of cardio a day, which will hinder your muscle building capacity, cardio is not worth it.

Will training your abs using the right exercise our equipment give you washboard abs?

Is reducing your calories the best way to lose weight?

If I’m not sore a couple of days after a workout, did I not train hard enough?

Get the answers to these and other common fitness myths in my Fitness Myths Busters article.


Ways to breakthrough plateaus in the gym

Men?s provides ways of overcoming workout plateaus in the gym.

Q: What’s the best way to overcome a workout plateau?

A: Increase the weight you’re lifting by small increments of a couple pounds or less, rather than a full five to 10. You could also drop out of your rep range a little. For instance, if you’re supposed to be benching for 5 reps and you find yourself stuck at 225 pounds, try to do 230 for 3 or 4 reps in your next workout. It will be deviating from your program, but it still provides a new stimulus to your muscles.

One way to increase the weight by smaller increments is to use Plate Mates, which are little plates that magnetically attach to larger plates and dumbbells. They come in numerous small increments (we recommend the 1 pounders) and can be purchased at for $20 a pair.

Read the rest of the article, here.


Stay positive in the gym

When I first started seriously working out in the gym in college, I was fortunate enough to train with my roommate and one of my best friends, Jim. He?s easily one of the most positive guys I know and it was a pleasure to work out with him on a daily basis.

One of Jim?s theories when working out is to always keep things positive. In other words, don?t bitch, don?t look at the clock wondering when you?ll be done and no negative reinforcement when the other person was doing one on one battle with the weights.

Sometimes when I?m training now, I can still hear Jim say, ?Easy weight man ? you got this.?

One summer in between years at college, I went home and decided to work out with another friend of mine. (Jim and I lived in different states, so we couldn?t train together in the summer.) It was amazing the differences between he and Jim. Instead of, ?You got this weight ? no problem,? I heard, ?Come on you piece of shit ? this weight is defeating you.?

I asked my summer training partner why all the negative talk and he simply stated, ?Because I train better that way.? Hey, some people do train better when they?re partner is degrading them into pushing up the weight. Doesn?t make much sense to me, but hey, whatever knocks your skirt up, I guess.

I worked out with my friend for about a week and then told him I wouldn?t be making any more trips to the gym with him. His berating style sucked the life out of me and going to the gym every day became a chore. Remember that when you?re working out with your partner. I now work out with a friend that follows my routine and my instruction. I never use negative reinforcement with him and he has since said that working out is starting to become fun, even though it never was before. To me, keeping things positive, whether it be in the gym or life in general, is always the better way to go.

For more articles on negative reinforcement, check out this one by Men’s

On a side note, congratulations to Jim and his new fianc? Autumn for recently deciding to tie the knot. They make a great couple and I know they have a lifetime of great things to come.


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