When I started working out many years ago it wasn’t because I wanted to, but to lose some kilos. This was the beginning of years of seldom used memberships in fitness centers, boring and rare running outings and the ever present nagging feeling, I am not doing enough.

I couldn’t even imagine that anybody is training because she or he loves it. It was something I had to do, to avoid gaining to much weight or to achieve the body I thought I should have: as skinny as possible. In 2009 I had a slipped disk and was forced to start training again, or my back issues would continue. Again, not the wish to move or workout, but the need to strengthen my body.

Love at first sweat

After my pregnancy and giving birth to a wonderful baby girl I started boot camp training three times a week. And then, one day, my husband joined a CrossFit box and I decided to give it a try. It was love at first sweat. Never before have I experienced the feeling of total happiness, during and after a workout. Was it challenging? Hell yeah, although I thought I was rather fit after 2 years of boot camp. But it got me hooked on. So I signed up right away and started training. This was 2.5 years ago. In the meantime I did my Level 1 and am coaching classes at the same box where I started.

But what is it, that made CrossFit change my life? It’s the permanently changing workouts, the team spirit, the high fives and cheering on, even if you are the last to finish. Now I need to move, to work out, and see, what my body can achieve. And it can achieve more than I ever thought! Gone are the times of counting calories or stepping on the scale every morning. I only count kilos when I am choosing the weight for my next lift. Strong is the new skinny!

Should you try it? Definitely! It doesn’t matter how old you are, what size you wear or how strong you are – if you like team spirit and challenging yourself, then CrossFit is your thing. Give it a shot!

This week I got to watch 1 Iron Barbell change the confidence of several women in a matter of minutes. Men, too, but just in general our guys will walk up to a barbell with a little more of a “can do” approach and they often have less reservations about lifting. So, big kudos to our guys who were lifting and laughing and cheering and getting stronger!

Back to the ladies, though. It was deadlift day, descending rep scheme working towards a “heavy set of 2”. Of course, this is all relative to individual strength and if the lifter wants to get to heavier lifts. Often, without goals or some level of confidence, an athlete will become a little… satisfied. You happily float around a comfortable, non-challenging weight because you don’t have to fail. You know that weight will always go up, form will remain intact and you can go on with your day on cruise control.

That’s completely OK!! You came in, you got a little (or a lot of) sweat, you got to move and have fun and feel good. That’s always OK! Some days, however, you need more. You need to see what you are capable of. Some days, if you’ve been hanging out in the shallow pool, you decide to dive a little deeper.

Barbells loaded, we’re down to the final 2 reps, when I see a friend push aside the weight of doubt and grab extra weight for her final lifts. She knew her form was there. She knew she had more to give and she wasn’t going to let the chance go by. With a huge smile (which I must applaud, as my heavy lifts turn me red and purple with a contorted face), the weight came up. Twice, not easily, but twice. Applause and cheers… then it happened. Another woman, who had been holding back, walked up to the bar and lifted, beautifully, 100 lbs. more than she had previously given herself credit for. Twice. Then another woman came up for a successful, unexpected lift! So many smiles, high fives, endorphins, surprises.

Confidence is contagious. So is self-doubt. When we tear ourselves down in front of others, it somehow seeps out of us and starts to float around the room. One by one, the negative comments start to seep out of others. Some strange, self deprecating solidarity.

This week confidence won. I watched women circle each other and confirm their strengths and smile and lift each other up with ZERO negativity attached. They took their iron and instantly felt amazing. Think twice before sharing your negative cooties and never hesitate to share smiles and compliments. Oh, and don’t be so afraid to lift!

Greg Glassman announced on a podcast with Julie Foucher Four-time CrossFit Games athlete that CrossFit Games won’t have a main sponsor after Reebok deal finishes.

“Done with exclusive contracts” once CrossFit’s contract with Reebok ends in 2020. 

Greg Glassman

Reebok is the main sponsored of the CrossFit Games since 2011 and runs for 10 years. And since 2014 athletes at the CrossFit Games weren’t even allowed to wear non-Reebok branded apparel at the competition.

All of the sponsorship opportunities change now, and I’m looking for a two or three year moratorium on title sponsorship, the highest level. When the Reebok thing is done, there’s not gonna be another shoe company that sits in that position again. We’re done with exclusive contracts. I like where we’re going.

Greg Glassman

You can watch the entire podcast here:

Insightful interview with Greg Glassman

Hey all! I just want to put this out there- I’ve heard a lot from my box about discouragement from not getting quick results even though they’ve been committed for a month or a couple weeks. 

LADIES- This is CrossFit. The entire goal is LIFELONG wellness, NOT a “quick 21 day fix”.

If you’re new and not getting the results you expected, it’s time to shift that focus and put your head down and just enjoy the journey! Throw the scale away! When you look back 2 or 3 years from now, you will be SO happy you didn’t let the number on the scale hold you back. Set some performance goals instead! 

Celebrate small achievements. Connecting with your process is vital, because it makes the journey toward your ultimate destination much more manageable. If you’re trying to grow stronger, credit yourself every time you make the bar or free weights heavier, and every time you hit a new personal best. 

If your goal is a pull-up or you want to deadlift 200 lbs., working on them once every two weeks is going to delay your progress compared to if you worked on them every other day. Focus all your energy on achieving these seemingly impossible goals, not only will you prove to yourself you can do hard things, but your body will take care of itself! I never set a goal to lose weight and I ended up dropping inches around my waist instead. 

Any challenge is exactly that—a challenge—and some days you’ll feel sore, beat-up, or downright unmotivated to do much. But you don’t have to feel good to do good. So please, let’s focus on our abilities and not our weight! Go easy on yourself. THAT is how we are going to make the best change and set the best example for our kiddos! 😊

When negativity starts polluting your motivation, challenge these thoughts with positive ones. It’s easy to doubt every endeavor before an obstacle even presents itself, and feel like a failure if the progress just isn’t there yet. 

Remember: Long term consistency trumps short term intensity- every time.

CrossFit isn’t another fad where we should expect quick results. Results come from putting in the work day after day for YEARS.

Noah Ohlsen did take the first place spot today.

After Event 3: RUCK

For time:

6,000-m ruck run

 20-30-40-50 lb., increasing each lap
 20-30-40-50 lb., increasing each lap

One of the weights had fall out of Mat Fraser’s bag and was penalised 60 seconds for not having a full bag with him at the finish line. This moved him from 6th to 17th position.

  • Event 3 “Ruck” cut 50 athletes to 40


For time

  • 172 ft sled push
  • Bar muscle ups (15 for Women, 18 for Men)
  • 172 ft sled push

Time cap: 6 minutes

Ohlsen won the second heat and came second overall in the event. Fraser placed 20

  • Event 4 “Sprint Couplet” cut 40 athletes to 30

Event 5: MARY

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

Time cap: 20 minutes

This is the final event for Day 3. Noah Ohlsen give a very impressive performance and seized the opportunity to take the overall lead narrowly edging out Fraser in the gruelling Mary event.  This is the first event win for Ohlsen in his entire CrossFit career. 

CrossFit Leaderboard After Event 5

Leaderboard update: Mat Fraser leads after day one, chasing his fourth ‘Fittest on Earth’ title.
The three-time defending champion is once again the man to beat at the CrossFit Games.

Fraser put in a strong performance in the first event earlier today, The first event was called First Cut, with a time of 15:07.70. The men’s field was cut down to 75 competitors after the initial round.

EVENT 1 – First Cut

4 rounds for time

  • 400m run
  • 3 legless rope climbs
  • 7 squat snatches

Women 130 lb
Men 185 lb
Time Cap: 20 mins

I was pretty comfortable with it, if I don’t get injured I’ll be fine,” said Fraser. “I just wanted to start collecting points as quick as I can.

Mat Fraser

EVENT 2 – Second Cut

Only 75 men and 75 women of the original competitors remain, and the field will be cut down once again after this round.

For time:

  • 800m row
  • 66 kettlebell shoulder-to-overheads
  • 132-ft. handstand walk

Women: two 16-kg KBs
Men: two 12-kg KBs
Time Cap: 10 minutes and the field will be cut to 50 athletes after this event

Watch the CrossFit Games 2019 live here as Fraser and Toomey defend their titles.

Photo Credit: CrossFit Twitter

It’s Games time!! The 2019 CrossFit Games are set to be held in Madison, Wisconsin, with the competition running from today August 1 to Sunday, August 4. According to CrossFit official twitter account the 2019 Reebok CrossFit Games kicks off at 9a.m C.T.

Here’s the Schedule for Individual and Team Events

Assault to Bob workout will kick off the 2019 competition on August 1

The rest of the team workouts and individual workouts for the Games are still to be announced.

Photo Credit: Morning Chalk

To ensure you don’t miss a second of the action, find out where you’ll be able to watch the 2019 CrossFit Games here.

For those interested in watching the CrossFit Games live check out the daily schedule here.

The format is going to be brand new and interesting this year, but just a reminder… The 2019 CrossFit Games starts Thursday August 1st at 9a.m Wisconsin(GMT-5), with the individuals competition with teams to follow. Followed by the Athlete Ceremony.

Days 2 through 4 will begin at 10 a.m. and conclude by 6 p.m. Individual and team competitions will not overlap. Half the field will be cut day one, so make sure to check out the madness! On Saturday and Sunday, age group competitors will begin at 10 a.m. and wrap up the day by 6 p.m. and 3 p.m., respectively. All times are local. 


Thursday:  9 a.m. – 6 p.m.
Friday: 10 a.m. – 6:00 p.m.
Saturday: 10 a.m. – 6 p.m.
Sunday: 10 a.m. – 5:00 p.m. 


Friday: 8 a.m. – 6 p.m 
Saturday: 10 a.m. – 6 p.m. 
Sunday: 10 a.m. – 3 p.m.

*Start and finish times subject to change. – Source: CrossFit.com

For those interested in watching the CrossFit Games live, make sure to check out our how to watch the 2019 Reebok CrossFit Games live article.

In CrossFit, one of our body parts that often needs the most protection is our shins. There are several exercises where shins become prone to injury. Shins can get scraped during deadlifts and Olympic lifting, burned on rope climbs and banged on box jumps. So how do you avoid injury to your shins? Wear the best shin guards for CrossFit!

In this article, we have narrow it down to the five best shin guards for CrossFit available in the market for you. Read on!

RockTape Best Calf Compression Sleeve

Rocktape….made a huge difference for me.

Diana from the BarbellBeauties community

RockTape – Say goodbye to injured shins! RockGuard Shin protectors are designed for rope climbs, deadlifts, cleans, snatches, box-jumps anything that punishes your shins. Tall socks can only go so far however the specially designed RockGuards are made from 5mm perforated neoprene bonded to a durable outer layer. You can slide them on-and-off easily before your WOD and lift with confidence. Perfect for Obstacle Course Racing and trail running as they drain and dry quickly.

RockTape Shin Protectors

Burpee Box Jumps Shin Guard

These pads are very light but provide enough protection when kicking bags which for me is extremely useful. 

GTM Amazon review

Burpee Box Jumps Shin Guard – Burpee Box Jumps Shin Guards are made specifically for deadlifting, Crossfitting, box jumps and plyometric exercises by providing optimum shin protection without limiting your moves. It comes in 2 Velcro Strap Design, Universal Strap Design that cuts to fit users and has a tapered Profile for Maximum Hold with Minimal Material.

Unbroken Deadlift Shin Guards

My husband swears by unbroken. It’s a calf sleeve with removable shin guards. 👌🏻

Katy from the BarbellBeauties community

Unbrokenshop.com – Say goodbye to bleeding and shin scars at the box. Unbroken shin sleeves bring protection to your shins and compression to your calves providing maximum comfort and protection while preventing injury. The compression and warmth of the sleeve will minimize energy waste, relieving pain and reduce inflammatory reactions. Specifically designed with 5mm thick neoprene and 4-way stretch nylon for comfort this sleeve will not slide anywhere.

RxFit Shin Sleeves

RxFit – No more punishing your shins during your workout! Put an end to those annoying rope burns. These shin protectors are made of a durable 5mm neoprene taking the brunt of the abuse so your shins don’t have to. You can rest assured that these shin guards will do its job as it is widely used by Games and Regional athletes and have been used at competitions ranging from in box comps to Wodapalooza to Regionals. 

Bear Grips Shin Protector

 I recently ordered the Bear ones. I ordered the longer ones and I find them really great. Longer ones prevent some of that “muffin-knee”

Shoroquee from the BarbellBeauties community

Bear Grips – All of Bear Grips gear are specially designed based on the feedback of actual users and made out of the highest quality of material that aids in peak performance and output. Their shin guards features 5mm of front padding, an elastic foot harness to prevent injuring your shins while you work out, and a silicone band to stay in place.