CrossFit Websites

In our previous post we wrote about some of the handy tools out there to log your WOD results, this time we'd like to give you a little summary of crossfit websites we visit frequently.
Especially in the last year, a sh**ton of websites have popped up (like this one) so there is a LOT to read, talk, discuss and research about crossfit.
Again these are a few websites we like, but if you have suggestions, let us know. Don't get pissy if your favorites aren't on the list, sharing is caring, right?

Crossfit.com

In a way, we feel like we have to mention it, since it's "the main site", the layout is awful, (90's, anyone?) but it has a mega-load of information for any crossfitter, beginner or advanced.
You can read about the WOD's, technique, find out about the courses, affiliates, and so on. Also, check their YouTube channel.
So, there it is, we've done our duty.

Crossfit Football

A lot of crossfitters use this site for the WOD's, they have an off- & on-season programming, but you don't have to be a football player to follow it.
Many that follow the programming, claim they have gained a lot of strength and increased their weightlifting PR's. Read the FAQ before you start.

Gymnastics WOD

A great site to learn skills like handstands, muscle-ups, rope climbs, ring work, basically any type of gymnastic stuff is featured on the site.
You can choose between 4 different types of WOD's: flexibility, strength, met-con or skill.
The progression videos are awesome, Carl Paoli does a great job in explaining everything step by step. It makes us want to do stuff like this. And this. One day.

Reddit

Because we like Reddit.

WODShop

If you're ever looking for some WOD inspiration, then use "tha WOD generator" (imagine thick Austrian accent) It sorts WOD's by category, just click and it gives you tonnes of ideas plus you can add your own as well.

Mobility WOD

If your joint mobility is crap, or you just need some tips on how to improve your squat, then this is a good resource. Mobility is important, it prevents injuries and will help you with your WOD's. Or at least will help you get out of bed the next morning.

NorCal CrossFit

Mostly because of Jason Khalipa, and we think he's just a really cool dude, who is very good at explaining stuff & tutorials, like this one. Plus, almost none of his tutorials start smoothly, which we think is funny and even more cool. Pretty sure that the meat & potatoes of a muscle-up is NOT Paleo either ;-)

That's our list, feel free to drop your favorites in the comments!

CrossFit Tools

No, we don't mean you should start bringing a shovel with you (hmmmm, although....never mind) We're talking about things that can help you track your WOD results, log your progress, etc.
We found a few nice ones we wanted to share (if you don't know 'em already) and perhaps you have suggestions of your own, feel free to drop us a message!

WOD Stack (personal favorite)

A totally free tool, a very simple lay-out and easy to use. Set up an account, and boom, start logging.
You profile gives a quick overview of your last WOD's, a calendar overview, tagged WOD's and the benchmarks. You can also keep track of your PR's, so you stay motivated.
There is also a possibility to share your results with others for comparison. The creators keep adding new features bases on user input, so that's pretty cool. Recommended site!

Beyond the Whiteboard

Probably one of the first ones around, active since 2008. It is a paid application, but you can start with 30 day free trial, then you can choose between a monthly or year subscription. If you are with an affiliate that is connected to BtW, they can sign you up for free.
It provides the usual loggin options (like WOD's, benchmarks) but you can also track you meals and weight.
They are currently working on an app for both iPhone & Android.

Wodboard

A free tool, with an emphasis on tracking the benchmark workouts. The main page gives a cool overview of all the benchmarks (Heroes, Girls, Challenges, etc.) It sort of feels like the Facebook of benchmarks, where you can compare results with other box-members and users. Very clean look and feel, and also a handy overview tool of all benchmarks in general.

Wodhub

Along with the usual stuff, like WOD tracking, comparing results and connect with other users, this tool also provides member billing for box owners. Another feature is you can organize competitions and have athletes register online.

There will be blood?

For some reason, its believed in the crossfit community that as soon as you walk away from a WOD, with blood all over your hands, shins or anywhere, you've done a GREAT job. How awesome, I'm bleeding everywhere, I'm such a badass! Sure.
Numerous pictures of people showing off their bleeding hands and smiling proudly, to be perfectly honest, is nothing to be proud of.
Ripped hands will need to heal, and that will take time. Ever tried doing a WOD the day after? Exactly.

Woohoo, we're so cool!

Sure, it can happen, but it should never be seen as some sort of badge of honor, at least in our humble opinion. There are ways to prevent such injuries as much as possible, and don't worry, you can still be a bad-ass.

Hands

They are the most common issue, from kipping pull-ups for example, and a proper grip is essential to prevent injuries. People tend to grab the bar in the middle of their palms, causing the skin to squish. Add a bit of friction, and voila, blisters will be guaranteed to appear.

Teach yourself to grab the bar across the bottom of the proximal phalanges (yes, they don't just exist in Friends!) Your skin will be less likely to roll up.
Mark Rippetoe has a simple video regarding the grip here.

Shins

Hitting your shins with anything is just freakin' painful, these is a reason why athletes in other sports wear shin guards. Also, if you are a woman who likes to wear dresses to show off those awesome crossfit legs, it's safe to assume you don't want to show off the bloody scabs and bruises as well. It's ok to be a bit vain sometimes. Or simply take care of your legs, you only have 2 after all.

There are a few solutions for this, the first one being the long socks. Yes, they are made fun of, but after a few SDHP's with a barbell, it's not so funny anymore. Wear them, your skin will thank you.
Another option is a bit odd, at least at first I got a few funny looks when I first tried it, but they soon wore off; Shin guards. For rope-climbs to be more precise.

Even with the best technique, the rope will still scratch your skin, and even though socks might help a bit, there is still friction. I personally scar badly, so decided to give a (soccer) shin guard a try. It works.
The plastic provides just a little bit more protection, making it also easier to make faster rope ascents. Get one that straps under your foot, so it will stay in place.

A few other things to consider:

• Too much chalk. Often the first thing people do, is run to the chalk bucket & cover everything in chalk. You really don't need chalk with everything, really. Sure, it can provide a better grip, but it also absorbs all the moisture out of your skin, sometimes causing even more friction. Just think about whether you use chalk because you think you have to or because you need to.
• Taping everything (and the wrong way) Tape can again provide protection, or it can work against you. Only tape the areas you have to, and tape properly (so it will last) 

• Not taking care of calluses. You will get them, whether you like it or not, but grooming them is important. Remove excess skin, it will be less likely to tear. Lotion, pumice stone, callus shavers are all handy tools for that.
• Gloves. All the time. We're not a fan of gloves and never will be. It's just more stuff that can cause friction. The end.

Again, injuries can happen, but if there are ways to prevent them as much as possible, then why not?

Please feel free to share your tips or comments!

Looking for a good product to take care of your hands? Try Ript Skin Systems!

How to Squat (really)

The squat is one of the most fundamental movements in crossfit, and not just there. You were already squatting as a kid, but most of us simply stop doing most of the natural body movements as soon as we hit adulthood. Even if your squat now looks like you're half-way down into sitting on a chair, you can be pretty sure you were doing the perfect squat as a 3 year old, sticking your hands in the mud or playing with toys:

So what happened? For most of us with a half squat, sitting happened. But even the best athletes can have this problem too. It's simple; if you don't activate muscles, they become tight and short. In this case, the hip flexors are usually the problem:

Key is to push your knees OUTward on the way down, and that your heels are at about shoulder-width. This causes your hips to open up, so you can make a proper full squat. Remember these simple steps: (if it sounds dirty, you'll probably remember it better)

F: Feet shoulder-width apart, toes pointing slightly outward
A: Move your Ass backwards, while your legs are still straight.
K: As you go down, press your Knees outwards, almost as if you want to tear the floor apart.

All the weight should be on your heels the whole time, you should be able to even lift your toes up!
Let your hips drop slight below the knee, while still pressing your knees outwards. Usually, this is the point where things go wrong again, people lose the focus on the knees while going up. This causes the knees to point inwards, causing massive strain on the knee-joints.

Press up, squeezing your glutes and press up from the heels!

For more information, check the Starting Strength videos here, and a Stronglifts article here.