Core exercises are very crucial in improving your balance and stability. They train your pelvis muscles, abdomen, hips, and lower back to function in harmony. The core includes the erector spinae, lower lats, and obliques fondly referred to as the traverse abdominis. When you talk about core training, you are basically engaged in CrossFit training that strengthens and develop these stabilizer muscles. The following are some of the workouts that can help build your core and your ab. Dumbbell Side Plank Rotation This exercise is a brilliant combination of scapular mobility and strength. If you want to build back lost range of motion in your shoulder blade during injury cycles when the shoulder region gets protective and tight, side plank rotations are the best. You can also add the top armload to give your upper shoulder rhomboid some extra work. Contralateral Glute Bridge Hold This is an excellent posterior chain and trunk drill which can help you build the main muscle connection between your shoulders and hips. Just in case you didn’t know, the connection between opposing shoulder and hip joints usually shows up in lots of human movement patterns. Two examples of such movement patterns including walking and running. Through this exercise, you can prepare your body for an upcoming running session. L Hang Flutter Kicks This is an absolute core crusher and an excellent way in which to work your overhead position. Truth be told, hanging is not an activity that gets enough time on any typical day. However, by increasing your hanging time, you can add to your stock of core CrossFit exercises which you can do when hanging from a bar or rings. The benefits of this practice include engaged flexor chain followed by a hollow body position which helps in reinforcing good alignment overhead while at the same time stimulating your anterior chain. Two Arm Turkish Sit-Up Turkish sit-up is one of the workouts that places a huge demand on the anterior core. It is an exercise that trains your shoulder and enhances your range of motion. It also helps in stabilizing your shoulder through the entire 90-degree range of motion. Two arms Turkish sit up has a fantastic carryover to overhead training. Rope L-Sit Pull Up This is an advanced upper pulling exercise which gives you an amazing grip challenge. You fully benefit from this, ensure you perform equal reps using each hand position. If you can combine the rope L-sit pull up with a lower body squat variation, you can get a superset that gives you lots of rest time in between sets. The last exercise is the ring mountain climber which is a moderate core exercise that you can do with ease in any CrossFit gym. It is often viewed as a precursor to the ring body saw workout. One of the skills the ring mountain climber exercise helps you develop is the flexion of the hip on a somewhat stable spine and hollow position.

The traps or trapezius refer to the long, triangular-shaped muscle located on the top half of your back. If well developed, traps can change the topography of the upper part of your body. These muscles add size to your shoulders and back and improve strength in almost every upper body lift. The following CrossFit exercises will help you work out these muscles and develop the V-shape torso. Barbell Shrug This is arguably the king of all trap workout movements. They target the upper portion of the traps which are normally responsible for lifting the shoulder blades. Doing a barbell shrug is simple because all you need is to get hold of a barbell through an overhand grip and let the bar hang in front of your waist at arm’s length. Lean forward at your hip while keeping your back naturally arched. Then, gradually bend your knees and shrug your shoulders towards your ears with your arms straight. When you get to the highest point your shoulders can go, reverse the movement back to the beginning position. The Dumbbell Shrug This is somewhat related to the barbell shrug with the exception that it doesn’t stress your shoulder joints as much. This is because your shoulders do not need to rotate to hold the bar. This ensures they remain stable as you perform the workout. Incline Dumbbell Shrug This CrossFit training movement places your body on a low incline bench and targets the lower traps which are often neglected. The lower trapezius is responsible for pulling down your shoulder blades. If ignored, these muscles weaken leading to poor posture and making you vulnerable to injuries. Dumbbell Jump Shrug This workout hits the fast-twitch muscle fibers which are endowed with the greatest potential for strength and size. With the explosive movement of the jump shrug, more power is added to your training program. When doing this exercise, your goal should be to do each rep as fast as possible while at the same time maintaining control of the weight. Barbell Behind the Back Shrug This movement targets the levator scapulae, middle traps, and upper traps. The levator scapulae refer to the rope-like muscle which runs down at the back of your neck. When performing this workout, never stick your head forward or downward. This is because it may result in injury and prevent full activation of your traps. Barbell Row Rowing exercises such as the barbell row target the lower and middle traps as well as rhomboids. These are the muscles that ensure your shoulder blades move as you lift weights. Movement of shoulder blades is very important because unstable shoulders can limit your strength in chest and arm exercises. Your rotator cuff, rear deltoids, and upper traps will also assist during the rowing movement. Overhead Barbell Shrug When you hold the barbell weight above your head and then shrug, it works your upper traps. Additionally, it reduces the emphasis on your levator scapulae which are frequently overused when compared to the upper traps. This CrossFit workout leads to a better posture.Other exercises for your traps include dumbbell lateral raise, snatch grip barbell high pull, dumbbell overhead carry, and scaption.

Injuries can derail your CrossFit training, and as such you must take the necessary steps to refocus your efforts and keep on training hard even through injury to maintain your fitness. When you get injured, you have a choice to either call it a loss and count the recovery time as part of the wasted time. You also have the option of ignoring the orders of the doctor and do whatever you can the soonest possible to get your physique back. The last choice is to figure out a way in which to train safely and in a very productive and efficient way. Enlisted below are a few tips on how to train through an injury. Adjust Your Program and Goals Every CrossFitter has a list of goals that keep them going. The goals may include a 30-second handstand hold, butterfly pull-ups, 47.5 kg snatch, and many others. When you suffer an accident, you have lots of things to care about which means some of the workouts will be automatically crossed out from your list. By adjusting your goals and programs, you can be able to continue working out, but with more caution than before. For instance, you may have to resort to single arm kettlebell or squats and lunges with a weighted vest.  Take Care of Yourself As you work on your new goals, you have to access how your body is responding and feeling. Your training will be somewhat different, and you have to appreciate the fact that you are in the process of healing and such you must not overload your system. This may mean a lot of stretching and mobility explicitly focusing on muscles which may be compensating for those that you can’t use due to injury. You also need to take care of your mental state because it can be frustrating watching as your friends, train while you are kind of stuck. You must understand that not all your improvements will happen in the CrossFit gym. Your goal should be to come back stronger than ever physically and mentally. Never Forget about CrossFit and the Community Support CrossFit is not about moving fast, lifting heavy, and getting jacked. It has so much to do with the community and the spirit of comradeship. In the course of training, you will make friends as well as partners who care so much about you. When you get injured and your training schedule changes, do not avoid them. Your workouts may happen in the open gym, but you should keep showing up in the box and cheer your friends up as they take on their WODs. This will make your recovery time much faster because friends are an excellent support system. Learn from Experience It is true that some injuries can be freak accidents, but others are more of lessons than accidents. Some CrossFit movements and workouts are very complex and robust. You should know when to push your body and the point at which to stop. Don’t push your ego to the sidelines but always analyze that whatever you are doing will not hurt you. Take your doctor’s advice and do easy intervals on your workouts so that your long-term health and well-being is not compromised.

Building leg muscles are crucial for an athlete because it enables him to propel himself further with every step he takes while training in the CrossFit gym. The added muscle also plays an invaluable role in absorbing the impact, which would otherwise stress his joints. Boosting your stamina and endurance is therefore essential, and thus, today we bring some surefire tactics that will help you increase stamina and build endurance. Combining Cardio with Strength Training By working your muscles, your heart and the entire cardiovascular system is challenged and put to the test. Instead of concentrating on cardio only workouts, consider blending them with strength training. You can have two days of combined strength and cardio instead of separate days for cardio and strength. Using bench press followed by pull-ups then running a mile at your top speed or jumping rope for a minute then squats, overhead press and sit-ups can help you in building stamina and endurance. Reduce the Rest Duration Instead of giving yourself 30 to 90 seconds to recover in between the sets, sacrifice this break time for the sake of building endurance. Only take a break in instances where you cannot physically continue with your workouts. Engaging in an active recovery regimen such as ten push-ups, ten pull-ups, ten sit-ups and ten squats, can help utilize your rest period while still exercising your muscles. Do High Intensity, Fast-Paced Lifting Lifting weights at a rapid pace will help in improving your strength as well as building your endurance. It is one of the best-known ways to ignite your metabolic activity. Engaging in endurance-only CrossFit training can potentially slow down your metabolism because it slowly eats away your muscle tissue. Undertake Compound Exercises Compound movements which require more than one joint such as step-ups, pull-ups, push-ups, and squats are much more efficient in building your endurance as compared to isolated exercises such as leg lifts and bicep curls. These will not stimulate your muscles enough for increased stamina. Break Out From Routine The human body gets used to a particular workout after doing it continuously for about two weeks. In your bid to build stamina and endurance, try as much as possible to avoid routines. For instance, instead of always running, do something else. If you are a cyclist, swap it with running up the stairs. Doing this will train your muscles to move uniquely to avoid an instance of muscle overuse. It’s always good to keep your mind guessing. Other tactics that you may adopt includes hybrid CrossFit exercises such as squats added with overhead press and explosive movements which have a high energy demand to challenge your endurance, strength, and stamina at the same time.

When working out in the CrossFit gym, your rotator cuffs usually go through a lot of stress, and this could just be the reason why they hate you. Bearing in mind their strategic function; rotator cuffs must be taken care of well if you are to last longer in your training. Enlisted below are the things you need to watch out for. Shoulder Pain The shoulder joint together with its tendons, ligaments, and connective muscles have a much greater range of motion compared to all other joints in the human body. The rotator cuff is the group of muscles and connective tissue which combine to ensure movement happens. The incredibly complex structure which provides flexibility in movement patterns also exposes your shoulder joint to injuries. This is especially true for those athletes who spend most of their time in the gym pulling and pushing heavy iron. Incomplete Warm-Up Incomplete warm-up sessions cause most rotator cuff issues. Many CrossFit trainees fail to take enough time to do warm-ups before starting on the upper body movement. Experts recommend that you put together a set of callisthenic type workouts such as shoulder rolls and arm windmills before starting on your CrossFit workout. Finally, when you get to your actual exercise, ensure you perform a good number of progressively heavier warm-up sets to prepare your joints for the exact movement pattern it will be engaged in.  Behind the Neck Movements Behind the neck presses and pulldowns have been responsible for many cases of an injured rotator cuff. That said, these movements are necessary for the healthier shoulder joint. The question then comes, where do you draw the line? Experts in CrossFit say that behind the neck movements should be done in moderation and with the right technique. If you exaggerate the range of motion and use too much weight, it can be hazardous. As a tip, never allow the bar on presses or pulldowns to go below the level of your ears. This will prevent overstretching of the attachments. Upright Rows As an exercise, upright rows can also exert a force on your rotators. However, it does so in a slightly different way from behind the neck movements. The problem comes when you perform this movement with a grip that is too close or with a lift that takes the bar too high at the point of contraction. This may cause impingement at the joint thereby resulting in irritation and pain of the rotator cuff tendons. Overuse When you perform the same CrossFit exercises too often, overuse injuries may result. The rotator cuffs are the most vulnerable to this type of injury. Technically, when the body system is forced through the same movement pattern for a lengthened period, it causes microtrauma in the surrounding bones, joints, and tendons which ultimately lead to injury. CrossFit is designed so well such that every day your body is taken through a series of different workouts on a rotating basis. Other reasons that threaten the rotator cuffs include failure to train your rotator cuffs directly, lifting heavy within short ranges, and having sloppy form or technique.

Success in Cross Training depends on a number of factors amongst them your discipline, determination, choice of coach, and many others. One of the main pillars that will push you towards Cross Training training success is the Cross Training gym. It can be quite a challenge especially for newbies picking the right box to exercise not just in America, but any other place. To help you jumpstart your search, below are some of the favorites Cross Training boxes in America. Reebok Cross Training 5th Avenue This gym is based in New York City, and it is a massive 10,000 square foot training facility. It literally makes you forget that you are in the middle of Manhattan working out. There is a wide array of equipment ranging from ropes to pull-up bars, to free weights, and kettlebells to exercise with. Another advantage is that the Reebok Cross Training 5th Avenue gym is so spacious that you won’t feel confined as you max out high-intensity WODs. There is a Reebok Fit-Hub store from where you can stock up on various Cross Training gear items. I Am Cross Training This is a Miami-based box that has virtually everything a Cross Training might look for; from Yoga to boxing to kids’ classes and even Cross Training nutrition training. In the whole of South Florida, I Am Cross Training is the largest box covering 20,000 square feet. Year after year, I Am Cross Training hosts several events including Summer Crush Games and inter-member competition. Cross Training Fenway One outstanding feature with this Boston, Massachusetts gym is that it offers specific coaching in much smaller classes which max at 10. The most important goal of these classes is to ensure every Cross Training receives personalized attention in the Cross Training training. By ensuring that there is enough equipment, space, and time to complete all workouts, Cross Training Fenway has its priority on the needs of the athlete. This box also offers classes for all levels including supplemental endurance training and competitor training. San Francisco Cross Training Located in Francisco California under the Golden Gate Bridge, this gym which was founded in 2005 ranks as one of the earliest Cross Training affiliates in the world. The breath of fresh air at San Francisco Cross Training is one of the distinguishing features of this box. It is predominantly outdoor-based and boasts some of the most prominent members such as Diane Fu, the Olympic lifting coach, and Brian Mackensie of Cross Training endurance.com. Cross Training NYC This is the oldest gym on the east coast with over 1,000 members and weekly classes totaling to 200. Though it may give you the impression of a populated box, Cross Training NYC still gives you a personal feel especially at the monthly fundraiser events and happy hours. Its massive space measures 25,000 feet and gives climbers a real challenge by allowing them to climb all the way to the second-floor gym. Other gyms you may want to grow your Cross Training workout discipline in, include Windy City Cross Training located in Chicago, North West Cross Training based in Seattle, DogTown Cross Training located in Los Angelos, and Cross Training Central in Austin, Texas.

Whether consciously or unconsciously, we spend most of our days in doing activities with terrible posture. At work, we crouch over keyboards as our hips shorten and chests cave in from sitting. While driving, our arms are right in front of us, and our hip flexors are shortened by the sitting. As the body adjusts into this bad posture, it becomes very difficult to undo it. The good news is that kettlebell swing can help you correct your posture and prevent overuse of muscles. People who are not doing this exercise are destined to stay tight, weak, and fat for the most of their lives. Kettlebell swings when done properly work your posterior chain muscles which include the hamstrings, butt, abs, and back and combat all the ill effects of your body posture. The following verbal cues sum up the kettlebell CrossFit workout. Hike When swinging a kettlebell, every rep counts. From rep one all the way to rep 20, you should look as powerful and fluid. It is at this point that the hike pass is essential. The hike pass allows you to pre-stretch your lats. The lats are a powerful muscle found in your upper body and have a direct relationship with your glutes. For the hike, set your kettlebell at a distance of about 12 to 18 inches right in front of you. Then, push your hips back as you bend your knees slightly and keep your butt high. Grip the kettlebell using both hands and pull your shoulders into their sockets as you fire your lats. Hinge The hinge movement, unlike a squat, is dominated by the hips. As you push your hips back and keep your butt high and shins vertical, you are basically hingeing. The advantage with hingeing is that it overloads your glute and hamstring muscles thereby creating a natural balance between back and front. This, in turn, helps in preventing hip and knee issues. The hinge is fondly referred to as the foundation of the kettlebell swing. If you experience difficulties in hingeing, even swinging will be a problem. By the fact that the hinge loads the hamstrings, it is billed as one of the most powerful movement. Root This movement can best be summed as a standing plank where each of your muscles is tightened from shoulders downwards. Try to imagine you are growing roots through your feet, and the entire foot grabs the ground. Then, pull your kneecaps all the way up into your crotch. This flexes your quads. Then, squeeze your glutes and pull your shoulders as far as you can away from your ears. This is the true definition of root position. The kettlebell swing is basically a series of roots and hinges.  Float When you swing the kettlebell during CrossFit training, the float is what results. The advantage of this movement is that it ensures all your energies are focused not on trying to muscle the kettlebell to a given height, but on your glutes. As you go from the hinge movement to root, the kettlebell will float higher as you contract your glutes harder. Regardless of your CrossFit workout goal, mastering the kettlebell swing is the best thing that can ever happen to you. It will not only give you strength but also help you add pounds to your squat and deadlift.    

CrossFitters and professional athletes are among the most active people. However, for them to optimize their activities, they need the right shoe and not just that, but the right fit as well. Having the right shoe can mean the difference between active participation and just sitting on the sidelines. Podiatrists have also upped their game when it comes to foot care especially concerning special needs of athletes. Many cases of injury have been cited which are being caused by improper selection of shoes. When choosing CrossFit shoes, getting the right shoe can be deceptively complex. Most manufacturers do not follow the standards of width and length. Also, the sizes differ between brands and different styles. You could get a certain shoe size that fits well in one brand and struggles to fit when you pick another brand. Irrespective of the inconsistency, getting the right fitting shoe begins with measuring. Athletes should try shoes which are made in 2 to 4 widths per half size. Unfortunately, visiting most stores, you will find the shoes manufacturers make are only one width. Because of this, athletes whose feet are wider may have to compromise and choose shoes that are too long so that they can get the width they need. The Shape of the Shoe If you want comfortable shoes, it is imperative that you match the shoe shape with your foot shape. Feet come in a variety of shapes and shoes are massively produced with a limited number of forms. According to the manufacturers, the forms available should typically accommodate the various foot shapes characteristics. Size is not the only factor when choosing a shoe because if you get one that is of the wrong shape, it may result in sub-optimal fit. The shoe shape factor to bear in mind includes arch morphology, forefoot breadth, toe depth, instep height, and heel width. Shoe Stability Most manufacturers tend to capitalize on the concept of stability to boost their shoe marketing campaigns. Some of them go to the extent of promising you everything from allowing your feet to move just as nature intended, to limiting excessive foot motion. Depending on your gait needs, shoes combine different features to balance motion control and cushioning. For you to determine the stability of a shoe, try squeezing the sides of the heel counter. Stable shoes will naturally resist compression. The second test is to hold the shoe at the toes and the heel and twist it. Shoes that are torsionally stable will resist twisting. Pronation You may find some runners demonstrating overpronation which means their feet Evert excessively after making initial ground contact. This diminishes the natural benefits of shock absorption that come with pronation. Athletes who have low arches with moderate to severe overpronation, they need motion control shoes that give them maximum rearfoot control as well as extra medial side support. These shoes may integrate carbon graphite or plastic stabilization piece at the calcaneus. Don’t go for general shoes, but rather specific shoes for specific surfaces and activities. Your CrossFit training will be worthwhile if you invest in the right set of shoes.