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Crossfit is a brand, just like Nike is a brand. Crossfit is the fastest growing fitness movement available, and because it is a fairly new phenomena, there is not much data available looking at rate of injury, types of injury, and overall safety. Like many fitness certifications to become a Crossfit instructor requires a 2 day certification.  I see one consistent problem with 2 day certifications; it does not give any one person expertise in the field.  It gives minimal anatomy and physiology knowledge, and skeleton guidelines in safety.  Is it possible

Here's an interesting article from Training Peaks: It's not something that is talked about frequently for obvious reasons. I would like to add some information to the article. Higher Progesterone levels also increase fat metabolism. That's one of the reason women crave more food, and especially more fatty foods near the onset of menstruation. Fluid retention: Women typically gain 3 to 5 pounds within the monthly cycle. This is huge for a couple of reasons: 1) you're carrying more weight so it decreases your power to weight ratio; You will be working harder to

We all have adversity that comes to us in our lives. How do we overcome it? I'm sure it's different for everyone. It can happen in  a race, on a training ride, or on your morning commute. How we deal with adversity will generally define our success. Do I give in?  Do I quit?  Do I become a victim to it?  Do I meet it head on?  Do I relax into the idea of it, work with it and over come it?  Or do I dig deep and use it as a fuel to be

3300 yards(or Meters) Warm Up:  300 Swim with Snorkel working on hip rotation 300 Swim 300 Pull 300 Pull with Finis Paddles 300 kick with Crossblades 100 Swim Main Set: 500 swim for time TT Build 70-80% on 8:15 100 Swim Drills no fins by 100's 1 arm catch up 3:3 catch up 100 Swim 5 x 100 with Crossblades on 1:30 200 cappuccino cool down I tested some new pool toys today.  I think, anyone who says NOT to use pool toys while swimming is missing a lot from their workouts.  Number 1, nothing beats doing a strength workout after a hard bike or run with a

It's that time of year in the frozen tundra.  Friday it was a -9 windshield for my run: Bottoms: 2XU Sub 0 Thermal Tights, next time I recognize I will need to add another layer, either in a base layer, or a Gortex shell. Top: 2XU Base Layer, fleece and Zoefitness Voler Jacket.  This was plenty. Sinus' were protected by Un-petroleum gel. Head: Balaclava and hat, and 2XU gloves. I did not feel my sinus' were well enough protected, so I have since added my Rudy Project Ski Goggles. Welcome 2014 Zoefitness Sponsors who have so

  Happy Thanksgiving Intervals: Cat I: Expert Level Warm Up:  12-15 minutes with 3 x 60 second HARD pushes with at least 60 seconds of fast pedal between intervals.  If training with Heart Rate or Power this would be Zone 4 or RPE of 8. Main Set: Sweet Spot for 10 Minutes (88-92% of FTP) (High End of Zone 3 Heart Rate, RPE about 7) 5 Minutes EZ Pedal, Last Minute Fast Pedal. 10 Minutes Zone 4 5 Minutes of EZ Pedal, Last Minute Fast Pedal Repeat for a total 4 times. Then, 10 x 1 Minute Zone 5 (High End

Spinistry Double Cross: Week II Intervals: This week’s intervals are Heart Rate and Power Zone 4 and/or Rate of Perceived Exertion (RPE) of 8 on a 10 point scale. Warm Up:  12-15 minutes with 3 x 60 second HARD pushes that include one “5-8 second form” sprint ( less about power more about form), with at least 60 seconds of fast pedal between intervals.  If training with Heart Rate or Power this would be Zone 4 or RPE of 8. Main Set: Main Set:  Build to Zone 4 and hold for 20 Minutes, sprint all out

      Cyclocross Training Dismounts: When approaching a running section, eyes should be looking forward, and your left foot down. Remove your right foot from the pedal and swing the right leg over the rear wheel.  Bring the right leg forward between the frame and the left leg. Simultaneously, release the handlebars with the right hand and grab the middle of the top tube. Just as your right foot is about to make contact with the ground, flick the left foot out of the pedal. Pick up the bike with your right hand; Plant the middle of the top