• 5 Trainers Share Their 10 Best Tips for Getting in Shape

    Maybe you’re designing your own workout and diet plan and could use a little expert advice. Or perhaps you’re lucky enough to have a trainer you love and trust. But playing the field can be fun when it comes to fitness, diet and lifestyle advice. So here’s your chance to go on a speed dating session with other trainers without feeling like you’ve cheated on your everyday CrossFit coach.

    Here, five CrossFit coaches share their favorite ten lifestyle, exercise and diet tips that you can use everywhere from the grocery store to the gym:

    Tom Duer

    kc1Coach at CrossFit Pittsburgh, CEO of Pittsburgh Fitness Project and Founder of Tom Duer Fitness

    Slow is smooth. Smooth is fast.

    “In order to master movements and get the most out of everything,” says Duer. “Learn to master the movement and learn technique before moving on to speed.”

    The advantages of polishing your form are many, according to Duer. Good technique helps you “get more work out of work,” get most out of the exercise experience and stay healthy.

    Approach recovery as seriously as you do your workouts.

    “Become friends with your foam roller and lacrosse ball,” Duer advises. “By maximizing recovery you can then maximize each workout.”

    Brandon Mancine

    kc2Owner of B-Fit Personal Training/Brandon Mancine Fitness in San Antonio, Texas

    Choose one change.

    Mancine refers to statistics presented in Leo Babauta’s best-selling book, The Power of Less when he advises clients to start slow.

    “When making nutritional changes, I first refer my clients to a study that showed, over a 30-day period, making one nutrition change had a 55 percent success rate. Making two changes dropped [the rate] to 15 percent and three dropped [success] further still -- to less than 1 percent,” says Mancine, who is a nutritionist as well as a certified personal trainer. “In the name of setting people up for success, I will have them choose from a few options I give on the one change they will make.”

    The usual options Mancine presents are:

    1. Have a protein rich breakfast every morning with in the first hour of waking.
    2. Batch prep food in casseroles or crock pots.
    3. Cut out all starch.

    Depending on the individual situation and the person's health history, he may offer a few other options, or one of the changes listed above won’t be offered. Mancine also emphasizes accountability for his clients.

    “I have them set up support systems with family and friends to hold them to the one they chose. I, of course, follow up with them as well.”

    Learn the movement, then challenge the movement.

    Adding intensity at the expense of form is asking for injuries, Mancine says.

    “I will find movement patterns that my athletes are efficient in and we will add intensity to those. I will give them homework to improve their current ability to move,” Mancine says of his coaching technique. “As mobility increases, we are able to incorporate more into their workouts. On the flip side, if a person looks to add intensity beyond what their capable of doing, this will lead to injury at some point. It all comes back to leaving your ego at the door and being proud of what you have accomplished on your way out.”

    Wendy Shafranski

    kc3Owner of CrossFit Vero Beach in Vero Beach, Fla.

    Think beyond the WOD.

    Sometimes, you can barely squeeze a workout into your packed schedule. But when you have time to do even a few minutes more, try a variety of activities that’ll make you fitter both in and out of the weight room.

    “The beauty of CrossFit is its ability to get you fit without a major time commitment. But a little more time spent on honing skills, strength and techniques that have transferability to the sport of fitness will also make you more fit,” Shafranski says. “Join your gym's barbell club. Spend some time working on gymnastics. Develop your strict pulling and pressing strength. Carve out 10 minutes after the WOD to strengthen your midline or dedicate a day to work on rowing or running intervals. Before you know it, you're leaner, fitter and more of a beast at the gym!”

    Stephen Gizzi

    kc4Owner and head trainer at Left Coast CrossFit in Laguna Niguel, Calif.

    Find persistence partners.

    Consistence is the key to getting and staying in shape, and friends who expect to see you at the gym can be the motivation you need to get out of bed on those dark, cold mornings to complete your Frans.

    “If you aren't making friends at your box you need to find a new one! Find a gym where you have friends that hold you accountable and that you look forward to seeing every week,” Gizzi says. “When you think an extra hour of sleep sounds a lot better than ‘Fran’ it might just be that extra push you need to get out of bed.”

    Carbs are not the enemy.

    “Get your nutrition timing down, and carbs can be your best friend on the road to getting in shape. Most people have a pretty good idea of what they should and should not eat. What a lot of people don't realize is how timing can be just as important as what you eat,” says Gizzi. “Get enough carbs to fuel and recover from your workouts and, not only will your workouts be more productive in the moment (i.e. PRs), but you will build more muscle, and have more energy throughout the day.”

    Gizzi recommends the resources and advice found on the Renaissance Periodization site when it comes to timing your food intake (you can also check out our tips on pre- and post-workout nutrition).

    Matt Kinback

    kc5Coach at TAS CrossFit in Tampa, Fla., and director of marketing and product testing at Clever Training

    Regiment your routine.

    Everyone’s workout is going to look a little different, and that’s okay. The key is deciding what fits your body and schedule best and making activity and everyday priority.

    “A lot of people today looking to get into shape or maintaining shape understand the importance of getting themselves into a regimented gym routine, whether it's working out 5 days a week, 3 days on - one day off, once in the morning and once in the afternoon,” Kinback says. “Everyone has a different standard for what they consider a ‘gym routine.’ Whatever it is, it is important to stick to it and make time out of your day to do it! Whether you have 15 minutes or an hour, get out there and sweat once a day!”

    Your diet needs to be as routine as your gym routine.

    “Many times, people who work out think that ‘they can eat whatever they want, since they work out!’ This is a common misconception. I'll share with you my habits and how I encourage others to do the same. I eat three very balanced meals every day and fill in with healthy snacks and proteins,” says Kinback.

    “My secret is not deviating much from my daily regimen. I tend to eat the same (or similar things every day). I shop at the beginning of every week and plan my meals out ahead of time. So, come Sunday evening I know what I will be eating for dinner on Wednesday night! I always allow for some cheat meals (out to dinner/drinks) with friends on Friday and/or Saturday. I find if I maintain on my ‘meal plan’ during the week, throwing in a couple of ‘off the plan’ meals is just fine.”

    Kinback’s daily diet looks something like this and he encourages others looking to get into shape or maintain peak physical fitness to following a similar plan:


    • Wake up and enjoy a morning drink of lemon detox water - including cayenne pepper, lemon and ginger - which is good for hydration and clears out the system before a workout
    • Take daily supplements, including magnesium, fish oil, zinc, vitamin D and a probiotic
    • Workout
    • Have a cup of coffee
    • Have a post-workout smoothie of protein powder, almond milk, kale, frozen fruit, almond butter, and ice
    • Have a work snack of gluten free oatmeal or rice cakes with more coffee


    • Make a salad with protein (typically chicken) for lunch
    • Have a snack of raw carrots, apples with almond butter, turkey on wheat bread with spinach or a shake with almond milk


    • Make dinner, including a protein (chicken or fish) with a vegetable (spinach, broccoli or squash) and a starch (either sweet potato or brown rice)

    Kinback also drinks plenty of water throughout the day and tries to avoid sugars and white starches, but doesn’t cut carbs entirely out of his regimen.

    “Many people believe in a Paleo Diet, which cuts out all carbs,” he says. “I find this hard and my body doesn't respond well to this, especially when training on a daily basis.”

    Monitor your routine.

    “Now that you have gotten into your routine, it's important to maintain, and test out what is working for you and what is not. What better way to do this, than gathering personal data on yourself -- monitoring your heart rate and other vitals! I recommend monitoring calories burned and your activity with some type of activity monitor,” Kinback says.

    Although there are several activity monitors available, Kinback personally uses and recommends the VivoActive by Garmin, which monitors steps taken, calories burned, and sleeping patterns among other data and allows you to track your stats and compare yourself with others. And don’t forget to track what you’re eating, Kinback advises. There are many options for people who want to log their intake on their smartphone. And, soon, you’ll probably have a pretty good idea of how much you are eating and how many calories you’ve consumed before you even log your lunch.

    “In addition to watching your calories burned, until you get into a comfortable routine, it’s very important to monitor the calories you're taking in! Some great apps that I recommend for your smartphone include: MyFitnessPal, Lose It or Google Fit.”

    While your own trainer has probably offered similar advice a thousand times, sometimes it’s good to get confirmation from other CrossFit coaches. And, if you’ve come across something new here, consider implementing it during your next WOD.

    We won’t tell your trainer.

    What is the best advice you’ve heard from a CrossFit coach? Share it with all of us here at Kill Cliff by leaving a comment below!



    Advanced (trying to qualify for Regionals):

    T2B: 8/7 or 5/5/5. Rich Froning broke in the 3rd and Fraser’s T2B fell apart in the end after starting unbroken. So unless you are an Olympic gymnast or have abs of steel, I suggest breaking up from the start. The breaks should be no more than dropping and jumping back up.

    DL: Unbroken. Use a mixed grip. Split second pause on reps 6-10 at the top to breathe deeply. Drop the 10th rep to set up for Snatch.

    Snatch: Unbroken. If you are comfortable move your grip in slightly, this will give you a better grip on the bar and help to save some strength for the next round of T2B. Split second pause at the top of each rep to breathe deeply and relax grip.

    Chalk breaks should only be taken before the start of each round. You don’t have time for multiple chalk breaks every round. Wear sweat bands or Strength Wraps to help prevent sweat from getting on your palms. Approach each round as its own workout and use the walk from the barbell to the T2B to recover.

    Beginner and Scaled:

    T2B: 5/5/5 or less from the start. DO NOT TRY AND GO UNBROKEN OR BIG SETS EARLY.

    DL: 5/5 or fast singles using a mixed grip. Reps 6-10 pausing for a split second to breathe deeply.

    Snatch: Singles. Move grip in slightly to preserve grip strength. Deep breath between reps.

    There is not a lot that goes into a workout this short. It all comes down to how long you can hang on the bar and keep moving.


    All Athletes:

    This will be lower than you think. Get a number on the board and build. One error I think the athletes made tonight was unloading the 115 to build to their opener. Keep 115 on the bar and build on top of it. Have a friend or a good judge who will help you do the math since you going to have foggy brain after 15.1.

    Clean: Pick up the bar.

    Jerk: Move the bar overhead.

    Hope everyone has a safe Open and most importantly has fun.


  • Meet your new favorite dessert (any guesses?)

    What’s your favorite dessert? Does it have around 20 grams of protein and only 3 net carbs? It does now. Kill Cliff, the maker of the most awesome sports recovery drinks out there, is ready to showcase its next big venture: a premium line of protein bars. Available in three awesome flavors, the KC Bar combines great taste and loads of quality protein into one small package. Function meets flavor. Finally.

    Whether you reach for a fruity Strawberries & Cream (made with real fruit), a tantalizingly tasty Salted Caramel & Almond (which has actual almonds) or a delicious Chocolate Chip Cookie (using cocoa powder) you’ll get a great source of protein. Each bar is gluten free, sugar free and has no artificial colors or preservatives. Short version: The #kcbar is packed with awesomeness and impossibly tasty.

    Here’s what a few Kill Cliff athletes had to say about the new KC Bars:

    “Salted Caramel is the best one. Tastes amazing and doesn't taste like it's good for me... which I like." - Josh "ChaChi" Marunde, drummer for Pop Evil

    "My favorite KC Bar is surprisingly the Strawberry. And I normally don't like strawberry flavored things, but it has an enticingly sweet aftertaste with little strawberry chunks in it!" - Cole Sager, 2014 CrossFit Games athlete

    “The Chocolate Chip is the best. It has the best taste and best consistency. The chocolate chips in it lights my fire.” - Daniel Tymniski, two-time CrossFit Games athlete

    “I like the Salted Caramel one and the Strawberry. They don’t taste strong like some other bars and fake and sugary like some other bars. Very tasty for the amount of protein and decreased carbs.” - Talayna Fortunato, Physical Therapist and CrossFit Games athlete

    The KC Bar is officially available at and Vitamin Shoppe.

    By James Toland contributing editor

  • Day One Wrap-up Granite Games

    Friday afternoon at the 2014 Granite Games in St. Cloud, Minnesota got off to a great start with an impressive group of Kill Cliff athletes tackling the always popular “Snatch Ladder” event.

    On the Men’s Elite side, Kill Cliff athletes Elijah “EZ” Muhammad and Mat Fraser got things moving as they tore through the event one. After posting an online video last week snatching 315 lb., it was no surprise that Fraser, a former Olympic weightlifter hopeful, took first place in the opening event with a 305lb. lift in a time of 5:16. Although four men hit the same weight as Fraser, he was able to take home the win by completing it in a faster time. Just as impressive was Muhammad who completed the rep of 295 lb. but did so at a blistering pace of 4:06 good enough for fifth place.

    In the evening, both men took on the formidable “Deadly Ropes” event which consisted of five rounds of two rope climbs, four deadlifts at 365 lb. and eight burpees over the bar. Just as he did at Regionals this year, Muhammad flew through the rope climbs but Fraser’s consistent pace throughout allowed him hang on to second place overall at the end of day one as he finished fifth in this event. Slowed slightly by the deadlifts and burpees, Muhammad took a seventh place result on the “Ropes” but moved up to end day one fourth in the standings.

    The Kill Cliff ladies were also in action today with Brooke Ence Sawyers, Stacie Tovar and Grace Dresher throwing around some serious weight in their own “Snatch Ladder” competition. Sawyers flew through the ladder notching a 185 lb. lift while posting a scorching time of 4:05 to take the win in the first event of the Granite Games. Although Dresher and Tovar both were able to hoist 180 lb. (a PR for Tovar) neither could put up as much weight as Sawyers or do it as quickly. After event one, Dresher sat in fourth with a time of 2:31 while Tovar followed in seventh with a time of 6:39.

    After a presentation of the American flag and a singing of the National Anthem, the Women’s Elite athletes set off for event two. Just as the men did, the ladies hustled through the “Deadly Ropes” event which also consisted of five rounds of rope climbs, deadlifts at 240lb. and burpees over the bar. The final heat was loaded with some of the fittest women around in the realm of competitive fitness who turned a ten minute time cap into a five minute workout. Tovar got off to a great start but after some confusion from her judge with a rep count, fell off the lead pace a bit. Sawyers brought home another solid result finishing in sixth place with a time of 6:07. The result kept her in the overall lead for the first day while Tovar headed home sitting comfortably in fourth, closely trailed by Dresher in fifth.

  • Valerie Voboril - Mom, Teacher, Games' Athlete

    The growing trend among athletes who qualify for the CrossFit Games is towards a more professional lifestyle in which they dedicate a bulk of their time to training, diet and prep. Some in the community would argue that the age of the part time CrossFit athlete who can still make an impact on the podium at the Games is over.

    Valorie Voboril might have something to say about that.

    This 36 year old “supermom” has not only qualified for five of the last six CrossFit Games (she missed 2011 when she was pregnant with her daughter) but she has excelled finishing in third in 2013 and fifth in last summer’s Games.

    Now, as she enters her 12th year as a teacher at Richmond Street Elementary in El Segundo, CA, Kill Cliff recently sat down for a quick Q and A session with Voboril to find out how she juggles being a mom, elementary teacher, wife and kick ass CrossFItter.

    What do you love about teaching?
    It's such a joy to watch the enthusiasm of students learning and discovering. I love their curiosity and thirst for knowledge. I also love that I get to learn something new everyday I come to work.

    How did you get into CrossFit (being that you teach elementary school)?
    Being a teacher I would really use my summers to explore different activities looking for my newest fitness fad (mountain biking, aerial fabric, krav maga, sprint triathlons). The summer of 2008 I had the opportunity to try CrossFit. I quickly got hooked. I didn’t expect it to last so long.

    How do you balance teaching, being a mom and CrossFit especially when it comes to the Open, Regional and Games prep?
    I have a tight schedule. I have the support of my family, and I have my coaches which helps me to stay balance and be prepared for the Open, Regionals and Games. I teach from 7:30 am -3:30 pm. I train from 3:45 am - 5:00 pm. Spend time with my family from 5:00 pm - 9:00 pm. I do my work at home from 9:00 pm - 10:00 pm. Finally I get sleep after that.

    With all of the things you have going on, what is your happy place?
    Reading books in bed to my daughter. I love the quiet, peaceful time of sharing a good book, then talking about our favorite activities from the day and looking forward to the adventures that tomorrow brings.

    At the Games, what is your motivation?
    I am motivated by my daughter, my students and my family. I want to be the best me I can be and be a role model for those around me.

    What role does your family play in your career (CrossFit)?
    My family is my biggest support system. They encourage me, motivate me, challenge me and allow me to pursue this amazing sport.

  • 2014 Crush Games - Sunday (Championships)

    Kill Cliff athletes Mat Fraser, Cole Sager, Stacie Tovar and Grace Dresher, who collectively dominated the qualifier workouts on Saturday, picked right up where they left off for Sunday’s third and final day of the 2014 Crush Games in Miami, FL.

    Dresher and Tovar started the day in first and second place respectively and maintained a comfortable lead in the Female Pro Division as they got back to work. In the first event, titled “Old McDonald,” Dresher and Tovar did exactly what they needed to and Tovar notched a second place finish while Dresher followed close behind her in third. After the first of three workouts on championship Sunday, Dresher maintained a narrow one point lead over Tovar as the pair began to pull away from the rest of the competitors. Event number two called “2012 Throwback” was a combination of both legless and regular rope climbs mixed with heavy front squats. Tovar showed everyone why she is the athlete to beat as she grinded through this workout finishing third in the heat and pushing her way past Dresher into the first place spot going into the third and final event of the weekend. Dresher struggled in some of the later rounds with the legless portion of the rope climbs and finished eighth place, dropping her to second overall.

    Tovar, proved again that strength is “booty” while sporting her trademark white shorts. She left no doubt during the final event of the day as she laid waste to both the competition and her reps winning the final Sunday workout titled, “Timothy Davis.” This up-and-back event, for both the men and women, started and finished with muscle-ups, followed by two rounds of “DT” (12,9,6 deadlifts, hang cleans and shoulder-to-overhead) and finishing up with 120 double unders. Tovar was the only Female Pro athlete to finish the workout in the 10 minute time cap and cruised to the overall Champion of the 2014 Crush Games. Dresher ended her weekend with a strong finish as well coming in second in both the last event and the overall standings.

    Mat Fraser entered the morning sitting comfortably in first place and never looked back. In a very “Rich Froning-esque” performance, Fraser kept his sights on the scores and results of the second place Sager and went into each workout with a simple plan: beat Cole by at least one spot. The strategy paid off right away as Fraser finished the opening event in second while Sager came in fourth. While neither competitor dominated the second event seeming to almost pace their efforts against one another on both the legless and regular rope climbs and 225 lb. front squats. The scores they posted kept both men comfortably within the top two spots and both easily made the final cut of 12 remaining athletes who would compete the third and final event on Sunday.

    Having locked up both first and second place going into the last workout (the eighth of the weekend), both men didn’t slow down as Sager pushed past the final set of muscle-ups and jogged to a first place finish followed closely behind by Fraser. The weekend ended with Mat Fraser taking the 2014 Crush Games Male Pro Division Championship with 27 total points and Cole Sager right behind in second with 32 points.

  • 2014 Crush Games (Saturday)

    The 2014 Crush Games in Miami, FL are one of the biggest offseason competitions for top competitive fitness athletes. Crush Games has a unique two part format which allows athletes to compete and post scores on either Friday or Saturday. Based on standings at the end of Saturday, the top 24 Male Pro qualifiers and the top 12 Female Pro qualifiers advance to battle it out during Sunday’s final two championship events.

    This past weekend four Kill Cliff athletes headed south to throw down with some of the other fittest professionals on the planet. Games’ rookie Cole Sager along with the 2nd fittest on the planet, Mat Fraser from Champlain Valley CrossFit tackled five events in the Male Pro division. On the women’s Pro side, Games’ veteran, Stacie Tovar, from CrossFit Omaha and Grace Dresher from Oklahoma showed up to try and crush the competition.

    These four did not disappoint as they immediately grabbed the top spots in the standings giving the crowd what they came to see. Tovar and Dresher made Saturday all about the midwest as they traded first and second place finishes back and forth throughout the first four events. In case there were any doubts, these two ladies dominated the final event “Chip Away” which was a combination of reps of double unders, one arm dumbbell snatches, box over jumps, alternating weighted pistol squats, pull-ups and muscle-ups. Tovar easily took first place while Dresher finished in second leaving the rest of their heat in the dust and securing their spots in Sunday’s two championship events.The duo finished the day with Dresher in first and Tovar close behind in second after the first five qualifying workouts.

    For the men, Mat Fraser and Cole Sager, also arrive in South Beach ready to win and threw down their markers as the athletes to beat in the Pro division. Sager and Fraser were neck and neck going into the fifth and final workout. With the clock ticking towards the last seconds of the ten minute time cap, the pair pulled ahead in their final heat as Sager was able to catch Fraser with both men repping out 51 double unders in the “Chip Away” event. Entering the finals for Sunday’s Crush Games, Mat Fraser leads all Pro male competitors with 16 points and following closely behind is Cole Sager with 19 points.

  • 10 Telltale Signs You’re Addicted to CrossFit

    Initially, CrossFit can be both intimidating and humbling.  But quickly, many participants find themselves avidly involved in the “the cult.”

    Not only does their level of physical fitness dramatically change, but they also see a shift many other parts of life. Conversations lean toward muscle mass, your “regular” friends start to worry about you, you start going to bed at the same time as most infants, and you replace your nightly glass of wine with a sports recovery drink.

    So how do you know when you are addicted to CrossFit?

    Here’s how…

    1. You drink all beverages from a shaker.
      It doesn’t matter if it’s water, a protein shake, or a sports recovery drink; you’re always walking around with a shaker.  Or a gallon of water.  Either way, this accessory makes it evident that your workouts rule your world.
    2. You feel compelled to do pull-ups or handstands on miscellaneous objects.
      Sometimes this compulsion rears its ugly head in public places.  Whether it’s following alcoholic consumption, a display of CrossFit abroad, or a simple sample of skills, you just can’t control your urge to perform feats of strength anywhere, and everywhere.

    1. You get in arguments with your old globo gym gang.
      Banter between you and your bicep curling buddies may, at time, become heated.  They claim they can’t keep bulk with CrossFit, and you counter with their lack of any leg strength or endurance.  I think you win, but it’s not my call.
    2. Your workout clothes consist primarily of Reebok, Lululemon, and Rogue products.  Clothing that caters well to CrossFit addicts is somewhat limited.  The range of motion required of garments, the excessive sweat, and the rough stuff like rope climbing requires something a little beefy.  Hence, your budget is spent on spectacular shoes and speed shorts.
    3. You explain your day with acronyms like WOD, OHS, HSPU, and DU.
      It’s like information technology (IT) professionals…they have their own language of letters and associated meanings.  When you understand, translate, and speak and/or write in skill acronyms, you’re in … deep.
    4. Rest days give you anxiety.
      You know they are necessary, but you can’t help but ache for the next rough workout.  Maybe it’s that rush upon completion, or the feeling that you’ve missed something important.  More realistically, your head isn’t right and you’ve become a hardcore addict.
    5. Your Facebook posts revolve around your personal records and Paleo meal pictures.
      This annoys non-CrossFitters.  But you don’t care.  Cause it’s what you do.  It’s what you live and breathe and literally sweat and eat.  Forget pics of babies and baking, you go for meat and WOD mayhem.

    Eat Paleo and Do Crossfit

    1. A whiteboard dictates your mood.
      When you’re at the top, you’re on top of the world.  Being on the bottom however, gives you an immediate tinge of frustration paired with motivation.  It keeps you on the path of progress, but it can sometimes take hold of your very core.
    2. You have a pet named Fran, Annie, or Rich.
      Really, a pet named after any of the benchmark girls or the big CrossFit names is a tell-tale sign that you’re addicted to CrossFit.
      image of chocolate lab enjoying a Kill Cliff
    1. Your free time has been replaced by CrossFit-related activities.
      Handstands in your house, watching ESPN reruns of last year’s games (even though you’ve seen it 16 times), reading books like Becoming a Supple Leopard, listening to Barbell Shrugged podcasts, and watching YouTube videos on lifts and skills are all symptoms that the free time you once cherished, no longer exists.

    It’s easy to stumble into CrossFit chasing a 6-pack, and suddenly find yourself caught up in a world of community, health, and fitness.  I think it’s ok to be consumed.  Just remember that to maintain the passion you possess, it’s best to step away from time to time.  CrossFit will always eagerly await your next WOD, but a day off is quite alright.

    Abi Reiland

    Owner/Trainer, CrossFit 8035


  • The Ghost of CrossFit Future: What’s Next in CrossFit

    Athletics, like anything, are forced to adapt based on technological advances, spectator demand, and continuous development in technique and training.

    Kettlebell weight backlight and shadow on the gym floor

    In 1965 Dick Fosbury changed the very landscape of high jump potential with his unconventional method. In 1975, the half-pipe gave skateboarders a new terrain to tackle. And in recent years, the success of the US Olympic women’s gymnastics team has inspired a spike in the sports participation.

    The sport of fitness is a newer athletic event, but its growth and development are rapid. So what does the future of fitness look like? To anticipate the future, we have to take a look at the past and present.

    The sport of fitness has typically been associated with Iron Man competitions and body-building. Fitness has often been measured by one’s ability to excel in a very specific athletic endeavor. Can you run a marathon? Perhaps, but your ability to lift weight might be lackluster. Are you able to lift a million pounds? Maybe, but any type of cardio might be out of the question. And do you look the part? Sure, but physique doesn’t mean performance is up to par.

    We would measure the fitness of children using a number of skillsets like mobility, endurance, and strength, but with age and an intense focus on standard athletics, most would flourish in only a defined segment of those skillsets and standards.

    But Dr. Greg Glassman changed that.

    Although his methodology began back in the 1970’s, the CrossFit Company was not established until 2000. It began as a garage sport, something you did in your backyard with a few friends. It began with people who missed the competitive push you might have experienced in high school or college, and since lost.

    CrossFit’s future cemented itself within just a few years, and began to build an empire. People were attracted to the idea of overall fitness and bringing sports back to the basic standards we were measured on as kids. Why not improve in all areas? Why not be good at everything rather than great at one thing? Anybody could participate, any modifications could be made, and it made people feel powerful.

    In recent years, CrossFit has developed a bit of a cult following. It’s currently the most popular fitness trend out there…but my belief is that it’s really no trend at all. It’s here to stay.

    With major athlete sponsorships, annual world championships followed by the masses, significant athletic branding associations, and the very nature of a sport that lacks predictability, CrossFit is here for the long haul. Masters, teams, individuals, teenagers, kids, leagues…it’s all encompassing and that’s why people gravitate toward it.

    The CrossFit community incorporates anybody and everybody. Every athlete has a strengths and weaknesses, and with the new changes and challenges thrown at Open and Games and League participants every year, CrossFit is one of the most revolutionary sports of this century.

    CrossFit’s future will get bigger, better, and it will become an even more popular athletic sport. Spectator base will grow, and CrossFit will be here for a very, very long time. The future of CrossFit is limitless.

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