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Band sprints are no joke.

“It gets a little serious ... especially if you’ve never done ’em right,” Raphael Ruiz says during a CrossFit Football Trainer Course.

He instructs the group on how to do band sprints safely and effectively. Build up to the sprint and then kick up the asphalt, Ruiz explains. The goal is to teach athletes speed, not to provide so much resistance that they’re barely moving.

“We’re not trying to make this an… Continue Reading

When Kulsoom Abdullah found CrossFit Atlanta several years ago, it was her desire to learn the Olympic lifts that brought her there.

“I had the drive. I really wanted to learn lifting, and I really wanted to go do it,” she says.

She either ignored the stares or tried to be assertive and talk to people. But not all women are like that, notes Abdullah, who last year became the first woman to lift in sanctioned U.S… Continue Reading

When Laura Dziak first started CrossFit, she was mildly concerned about bulking up. What preoccupied her more, however, was doing a workout as RX’d. Today, she’s gained a total of 15 lb. of muscle but is still a Size 0.

As a member of CrossFit Reston in Virginia, the former model ditched her old image for a new one.

“I would not say that being muscular or being fit was encouraged as a model,” Dziak says. “It… Continue Reading

Kulsoom Abdullah is the first woman to lift in sanctioned U.S. Olympic-weightlifting competitions while wearing traditional Muslim dress covering the head, arms and legs. In keeping with her religious beliefs, she trains during Ramadan.

Ramadan is a month in which participating Muslims don’t eat, drink, smoke or have sex from sunrise to sunset; it is intended to teach patience, spirituality, humility and submissiveness to God.

“The fasting means… Continue Reading

In this new series, get an inside peak into Tony Blauer’s Be Your Own Bodyguard seminar hosted by San Francisco CrossFit. Tony Blauer, founder of Blauer Tactical Systems, has been providing these seminars to CrossFitters to teach the basics of self-defense and how you can implement them through CrossFit.

In Part 4, Blauer talks about the Trojan Horse Concept.

The drill involves two people simulating hand-to-hand combat postures and develops… Continue Reading

Charlotte Bellis might be a TVNZ news reporter, but she was more than prepared to answer the call when a local promoter asked her to jump in the boxing ring to raise funds for people affected by the Feb. 22, 2011, earthquake that struck Christchurch, N.Z.

Bellis trained with a boxing coach and at Reebok CrossFit Canterbury but wasn’t prepared for a hospitalization two months before the fight. She recovered… Continue Reading

In this new series, get an inside peak into Tony Blauer’s Be Your Own Bodyguard seminar hosted by San Francisco CrossFit. Tony Blauer, founder of Blauer Tactical Systems, has been providing these seminars to CrossFitters to teach the basics of self-defense and how you can implement them through CrossFit.

In Part 3, Blauer talks about “in-action,” which is very different from “inaction.”

The bad guy, he says, is always “waiting, waiting” until he can strike.

“The way… Continue Reading

There are no bumper plates, medicine balls are thrown against a concrete column, and box jumps are completed upon a wooden divider on which most others set their gym bags.

Not your typical CrossFit facility.

Panther CrossFit is a group of University of Pittsburgh students who came together over their fondness of CrossFit to form a club. It all started in 2008, when John Schneider hosted Fight Gone Bad 3 at his box, … Continue Reading