Dropping Bars…

It's okay to drop a bar with bumpers on it...just don't drop a bar alone or a bar with metals on it...or else a 5 burpee penalty! Plus you could break the bar itself and then it would end up in the bar graveyard in the corner...


Protein Powders


I'm always trying out new protein powders, and I'm always curious about what protein powders others have tried and what they have or have not liked. I have been using Garden of Life Raw Meal for a few months and I really like it. It's organic, it's raw, and it contains 17 different sprouts.

However, I'm always looking for other suggestions on protein powders and  would love to know  what others use and enjoy, or have tried but have not enjoyed. Please share your reviews and recommendations here!

Here are a few article that share their top protein powder picks. The first article's top choices are:

Optimum Nutrition 100% Whey Gold standard

Garden of Life Raw Organic Protein

BSN Syntha-6 Protein Powder

Cyto Sport Muscle Milk


The second article's top choices are:

10. Optimum Casein (Specialty Powder)

9. Cytosport - Cyto Gainer (Specialty Powder)

8. Cytosport - Muscle Milk

7. Dymatize - ISO 100

6. Muscle Tech - Phase 8

5. Muscle Pharm - Combat Powder

4Dymatize - Elite Gourmet Protein

3. BSN - Syntha 6

2. Champion Nutrition - Pure Whey

1. Optimum Gold Standard 100% Whey


What are your top choices? Please share!


Weight Lifting Stereotypes


A co-worker and I were having a discussion about weight lifting today. He has lost a lot of weight, gained muscle, and really toned up  through power lifting. I was telling him about CrossFit, and we were talking about different lifts and movements. Another co-worker, who over heard our conversation, looked at me and said, "I would have never guessed that "you" were into weightlifting, you're so tiny". The comment was harmless...yes I know this...but it really made me think about weightlifting and stereotypes. Did he not think I could lift weights because I'm a woman or did he think that since I lift weights I should be some sort of huge female, hulk-like creature? This comment truly made me think about how weightlifting is portrayed and what misconceptions the general public has about it.

Certainly, events like the CrossFit games are having a significant impact in helping  to break the misconceptions of weightlifting. Male competitors are in fact very intelligent people, and yes women compete too...these are two of the biggest stereotypes for weight lifting: brainless, brawny men weight lift and women are too meek to be taken seriously...thankfully this mentality is changing...

Here are two articles touching on some common weightlifting stereotypes of  both men and women! Enjoy!




Tabata This!

Yesterday we did a very intense Tabata WOD! CrossFit incorporates a lot of Tabata workouts, whether it's used as a warm-up before the WOD, as a cool down after the WOD, or in the WOD itself. You have most likely done a Tabata workout at CrossFit Beyond, but here is a little more information about the history of the Tabata workout! Enjoy!

300 movie backround

What is Tabata Training?

There are many different forms of workouts out there and each workout will give you a different result. Some increase muscle mass, some increase strength, others help you lose weight and so forth.

Cardiovascular (cardio for short) exercises are a popular brand of exercise designed to improve endurance and stimulate fat loss. Cardio exercises can be anything from long distance running, skipping, biking or even power walking. All of these usually fall under the category of moderate intensity training because they tend to last anywhere from a half hour to more than an hour going at the same pace.

“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. Today I write to explain to you the history of Tabata and exactly what it is.

How did Tabata come about?
Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.

He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training.

In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.

Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.

What were the results of the tests?

Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.

Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.

Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.

So what does a basic Tabata training design look like?

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds