In Part 2 of this special two-part discussion with Rx Smart Gear CEO David Newman, we talk about this experience as a team competitor at the CrossFit Games Regionals, the gutsy way he brought his company’s drag ropes to Games Director Dave Castro’s attention as a new test of fitness, and the approach to innovation Rx Smart Gear pursues to continue to deliver gear that pushes fitness for athletes around the world.
Rx Smart Gear -...
In Part 1 of this special two-part discussion with Rx Smart Gear CEO David Newman, we talk about the foundational lessons David experienced in business, what lead him to pursue fitness and the catalyst that brought his one-time garage passion business to the global stage of fitness.
Rx Smart Gear - rxsmartgear.com
Rx Method Comprehensive Double Unders Tutorial
Scott Switzer isn’t your average fitness buff. He discovered CrossFit late in life thanks to a health scare and a healthy dose of fate, and transformed his life. But the transformation was more than physical. His soul was forever changed. Now he’s paying it forward. He’s a husband and father, a dedicated athlete, a coach, a staple as a volunteer at CrossFit competitions small and large around the country, co-host of 2 fitness podcasts, and working on more ventures in the space that have the...
Hopefully, we’ve all had at least one coach in our lives that has inspired us. I’ve been lucky enough to have a few in my years and CrossFit Trainer Mike Milloy, one of the first coaches I had when I started CrossFit, is a coach that inspired not just my fitness journey but also helped motivate me to become a coach myself. In this episode, we talk about what got Mike started, what inspires him, and some of his favourite memories leading from the front of a class.
The shutdown that closed most gyms around the world during the pandemic was a significant disruption for gym owners, coaches and athletes alike. The process of planning how to safely reopen once health and safety officials would allow it was a challenge no gym has ever before faced, but Dave Rafuse and Jason Davis of Blended Athletics started planning their return to their physical space on day one of the shutdown. We talk about how they planned and implemented health protocols and how they...
In this episode, I share my thoughts on the latest in a series of developments in the upheaval at CrossFit HQ.
Black Lives Matter Canada:
Black Lives Matter USA:
Morning Chalk Up:
Olympic weightlifter Quinn Everett and his coach, Isaac Smith, having big, audacious goals for the future - to represent Canada in weightlifting at the Olympics. And they’re firming up the foundation for success that they feel strongly will get there there one milestone at a time. We talk about the mindset Quinn and Isaac each have, how their careers intersected and where the road ahead may take them.
Quinn Everett on Instagram
How do you keep a healthy mindset with everything that’s going on - or not going on - as a result of the COVID-19 outbreak? Our lives have been substantially disrupted with very little certainly to find with the unpredictable circumstances we face. How do we cope? How do we rearrange our lives and our way of thinking to remain strong through difficult times? And how does a fitness fanatic CrossFitter like myself and many of you out there adapt and overcome these challenge? I talked to...
For day 14 or my promised 14 days of the Self-isolation Fitness Challenge Home Workouts, you’ll get a little single-leg strength work under your belt, if you’re able, followed by some grip and core strength.
With a running clock for 14 min
3/3 Squats (alternating Pistols)
Up to 60 seconds Farmer’s Carry
Rest however long it takes you to do the prior round before continuing with the next round.
For this workout, you’ll optionally need a chair or other target to which to squat if you’re not...
We’re almost at the two week mark of the self-isolation workouts! Here’s what I’ve got for you for Day 13.
Every 2 min for 6-10 rounds
7 Tall Muscle Snatch
7 Overhead Squat
7 Kettlebell Swings
You’ll need a dowel for the snatches and overhead squats. Focus should be on the proper way to move and maximize the range of motion for each - consider this technique practice above all. And follow that with some kettlebell swings with a heavy-ish handled object. You’ll do 7 of each movement within 2...
For day twelve of the BoxJumper Self-isolation Fitness Challenge, we have a theme! 12 minutes of 12 reps of each of a lower body, a middle body and an upper body movement, with lots of variations on each for added intensity.
12 Walking lunges / jumping switch lunges
12 sit-ups/atomic sit-ups/K2E/TTB
No gear needed if you want to do all three with just bodyweight. You may want a wall, chair, or countertop for the push-ups to avoid taking full bodyweight, and if you want to...
Today's workout includes a little unilateral work (loading of one side of the body at a time), mixed with a bit of heart rate raising cardio is on deck for today's workout.
6-10 rounds (3-5 per side)
8 Single Arm Power Clean and Press
8 Single Arm Front rack squat
30s Shuttle walk/run
You'll need an object that you can move with one hand (I use a giant peanut butter jar and a dumbbell for my examples) and a spot where you can do shuttle walking or running (assuming you don't feel like doing...
Today’s Workout is a bit of a choose-your-own adventure style of workout to get the heart rate up and challenge your fitness. You can choose the number of rounds, as well as the version of each movement you perform, and of course the loading of the Russian twists!
Time to get the heart rate up!
Beginner: 5-10 rounds | Intermediate: 10-15 rounds | Advanced 15-20 rounds
10 (seated) Russian twists
20 High Knees
5 Up, Up and Aways
This workout requires only a chair (optional) and a solid and...
Today's workout is a strength building workout!
5 rounds SLOW
- 5 reps, negative push-up- 5 reps per side, Romanian Deadlift
Be sure to make each rep a high quality rep and make each rep last as long as you can go with good form. For the push-up, keep your abdomen tight, legs together and back flat while letting elbows pass close to your body. For romanian deadlift, keep the supporting leg fairly straight, core tight, and back flat with hips square to the floor.
These are great exercises that...
If you're self-isolating (like you should be), it's more important than ever to stay active for your physical and mental well-being. Here are my 8 keys to success with at-home workouts, no matter what your sport or workout routine may have been before the COVID-19 outbreak.
If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the 5th in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness.
The workout is:
10-9-8-7-6-5-4-3-2-1 reps of each, alternating between:
laundry basket deadlifts
chair tuck ups
Options for scaling up and a full workout description and video demo at https://boxjumper.ca/IsolationChallenge5
Today’s at-tome workout features a different kind of “every minute on the minute” workout this time, with new movements, some terrific scaling options and a part “B” for “Bonus Workout”!
Every minute on the minute for 16-20 minutes, alternating between:
30 seconds of elevated sprawl / sprawl / burpee
30 seconds of rest
30 seconds of single arm overhead squat
30 seconds of rest
That sequence is 2 minutes out of your total of 16-20. I suggest an even number of minutes so you can do left arm for...
If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the third in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness.
The workout is 3-5 rounds of:
48 Hops/Skips (Double Unders)
Full workout description, scaling options, demo video and more at boxjumper.ca/IsolationChallenge3
Today’s Self-Isolation or Social Distancing fitness challenge workout is one I’ve done many times before - a classic benchmark workout called "Cindy" that CrossFitters know all too well. It’s a simple but effective workout that targets several muscle groups at once, moving in very different ways, and when performed with intensity, really gets the heart moving and gives you a terrific full-body workout. We’re going to get creative to do a home-friendly edition that anyone can perform.
If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the first in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness.
SHOW LINKSFlex Timer by Gym NextiOS: https://apps.apple.com/ca/app/gymnext-flex-timer/id977329344Android: https://play.google.com/store/apps/details?id=com.gymnext.timer&hl=en_CA
Make WODs Great Again began as a passion project of John Wooley’s and turned into a phenomenon, with his CrossFit themed memes making the rounds on social media at a breakneck pace. That passion has grown to almost a quarter of a million followers, the launch of the podcast Make PODs Great Again with his Co-host Niki Brazier, photos and autographs at Sanctional events and more. I chat with John about his early days in CrossFit and what gave rise to his brand of content that’s often imitated,...
I chat with Pat Sherwood about fitness programming for longevity and results. Pat is a long-time staff member at CrossFit HQ and runs his own virtual affiliate, CrossFit Linchpin. We talk about what works, what doesn’t and why he believes living in a world of couplets and triplets, going heavy once a week and going long on occasion is the right formula for most people to achieve fitness. Couldn’t be simpler.
Today’s topic is sleep! Shona Halston is a PhD researcher and associate professor at Australian Catholic University in Brisbane, Australia and a member of the Scientific Advisory Board for SleepScore Labs. Shona studies sleep among elite-level athletes, and this emerging field is already yielding some pretty fascinating data - data these athletes then in turn use to improve their training, their performance and their recovery. We talk about how to achieve gains in performance and recovery by...
I sit down with Mike and Anita Connors, professional physiotherapists with a growing practice with multiple offices in the Halifax area. We chat about how they discovered CrossFit and some of the natural synergies they see between physiotherapy and CrossFit that they’re incorporating into their practice, and that CrossFit coaches are able to bring to their athletes.