5 Essentials of a Kick-ass (CrossFit) Gym

In most towns across the country, there’s no shortage of gyms to choose from. Big box gyms, CrossFit gyms, boutique training studios, etc. Due to the sheer number of options, there are bound to be some good ones and some not so good ones -- be it CrossFit or otherwise. In order to help weed out the good from the ugly, here are 5 essential features to look for in a gym.

1. A non-cookie cutter approach

If you go to a conventional gym, you’re basically just going for access to the equipment. That’s it. There’s no accountability, and you’re probably just picking a random workout from a magazine, or worse yet doing your old high school football team’s routine.

Kick-ass CrossFit gyms, on the other hand, offer a hybrid of powerlifting, Olympic weightlifting, gymnastics, and cardio sports -- all combined to make each workout different and fun. There’s also a plethora of coaches who do a legit job of teaching each of these fitness domains. At the same time, though, you don’t have to do any of those things if you don’t want! If you’re just looking for a good workout, you can just do basic, beginner fitness.

The Fitness Handbook: The Story of My Double Bodyweight Chin-up

​For as long as I can remember, I’ve had a knack for pull-ups. You might say I owe it partially to my physical difference. For bodyweight exercises, the congenital absence of my left leg is actually a blessing; my prosthetic leg weighs only a fraction of what a human limb does.

Back in elementary school, I remember testing max rep pull-ups in gym class each year. Cueing up some inner rage at whichever crush had recently broken my young, naïve heart, my seven or so reps consistently scored tops among my peers. Being sore in the biceps for days thereafter was like my badge of honor.

Fast forward a decade and change to my mid-20’s, when double digit pull-ups became my norm. Needing a new challenge, I began adding extra weight via a dip belt. One day, about three years ago, I decided to test my one-rep max. After a thorough warm-up, I threw 90 pounds on the belt and asked my co-worker to film my attempt. Surprising even myself, I busted out three reps.

​And so a new quest was born: a double bodyweight chin-up....

Read the rest of my article for The Fitness Handbook here:

https://www.thefitnesshandbook.com/in-the-gym/the-story-of-my-double-bodyweight-chin-up

Understanding Muscle Dysmorphia

Guest Post by Chris Brown

As participants in a media-driven culture, we are slowly but surely accepting what the television and the internet say is the ideal body. Male bodybuilders are expected to look a certain way, and if they don’t then they are not considered macho or even professional.

As a consequence, a 2014 study in JAMA Pediatrics showed that the average young male is more worried about his physique than his studies or even work. Indeed, 18% of boys are so concerned about how they look that they are now at risk for falling victim to depression, drug abuse, and binge drinking. When these boys become men, the need to appeal to conventional attitudes increases and ushers in Muscle Dysmorphia.

How Much Do You Actually Know About Strength Training?

Think you know strength training? Put your knowledge to the test.

1. Which of these constitutes a pre-exhaust set?

Hammer curls to Chin-ups
Bench press to Skull crushers
Push-ups to Bench press
Hammer curls to Preacher Curls


2. Bodybuilders typically use which of these training splits?

Upper/lower
Push/pull
Full body
Body part


3. What is the name of the protocol involving several bicep curls using various partial and full ranges of motion?

15s
18s
21s
24s


4. Which of the following, when performed correctly, involves knee flexion/isometric hip extension?

Machine leg curls
Physioball leg curls
Physioball prone jackknives
Side-lying clamshells


5. Which of these is NOT the name of an energy system?

Cori cycle
ATP-PC System
Glycolysis
Oxidative


6. Roundback deadlifts are

A method used by advanced lifters to pull more weight
Characterized by a hyperextended spine
100% safe
All of the above


7. Alternating sprinting with walking for 30 seconds each is an example of

Steady state cardio
Metabolic resistance training
Interval training
Tactical metabolic training


8. Bob weighs 150 lbs and deadlifts 300. Joe weighs 200 pounds and deadlifts 350.

Bob is absolutely stronger than Joe.
Bob and Joe are equally strong.
Bob is relatively stronger than Joe.
Bob could deadlift two of Joe.


9. "Moment arms" and "lever arms" are the same thing.

True
False
Sometimes True, Sometimes False
What's a moment arm?


10. Which is these phenomena has real scientific merit?

Adrenal fatigue
High reps for "toning"
Muscle confusion
None of the above

Thanks for playing!


Click here for the answers and explanations.

5 Things You Should NEVER Do in the Gym (Backed by Science)

Certain exercises and training practices will break your body down over time, pretty much regardless of how well executed they are. Here’s a list of 5 Things You Should NEVER Do in the Gym, with references to the scientific literature to back each one up. Be sure to read to the bottom so you don’t miss anything.

Which of these 5 things do you do/recommend?

Deep squats

Deadlift

Low intensity cardio

Lift before puberty

Lift heavy weights when "toning" is the goal

poll

1. Deep squats

Due to the excessive anterior translation of the knees past the toes and the resulting high compressive and shear forces at the knee joint, deep squatting greatly increases the risk of injury to the menisci and ACL (Escamilla 2001), as well as development of arthritis (Hefzy et al. 1998). In addition, squatting below parallel does not increase muscle activation (Escamilla 2001). Finally, the deep squat position is rarely required in the majority of sports, so its functional benefits are minimal (Schoenfeld and Williams 2012). For these reasons, deep squats should be avoided.