When Brad messaged me last night that he had a guest post to submit for consideration, I thought “Awesome!”
But, once I received the draft in my inbox, I realized it was a post that would definitely get some people laughing. And! Not only laughing, but more than likely talking about the plethora of CrossFit innuendos, a culture that's littered with vulgar t-shirts, and of course, that je ne sais quo that “brings all the CrossFitters to the yard”. Hope you enjoy the read and have a good chuckle over some of the crazy things CrossFitters say.
I think you may have misread the profiles of CrossFit athletes. We are clearly into monogamous relationships.
Let me clarify a few things you may have seen on our profiles.
I didn't date these girls
I know I said I can do Fran in 2:30 seconds, and that I hated her immediately following, but I think you may have misinterpreted what I meant by that.
Angie, Barbara, Chelsea, Diane, and Elizabeth are not my girlfriends. These are the women I dislike. Just because I said they do me dirty all the time, doesn't mean what you think it means.
And, the common vernacular in CrossFit doesn't help matters. Here's just an example of some of the *stuff* CrossFitters say:
CrossFit T-shirts Confuse the Masses…
[highlight color=”yellow”]Warning: some of these shirts are a bit cheeky[/highlight]
There's 1000's of shirts like these… littered by innuendo after innuendo. If I was to play Devil's advocate, I can see why Match.com might have gotten a little confused. (Just check out the latest Amazon search for proof of that)
Snatch, Clean and Jerk and other Innuendos
OK, OK, OK! I know what it sounds like:
If you show me your snatch, I'll come in your box. When I get sick of snatches, I jerk it. Pounded 45 snatches before breakfast – It's gonna be a good day. Hey, Wanna see my snatch? It's clean. Don't blow your WOD on the first snatch. Eat clean, train dirty. Jerk it, clean it, snatch it, squat it. I love snatch. This girl has a nice snatch. Show me your snatch and I will show you mine. Like my rack, you should see my snatch.
We are talking about Olympic lifting here people. Clearly.
Read between the lines.
“WOD” we talking about?
Workout of the day people. Not something else. If it meant something else and I was posting it on my match.com profile, I think I would be getting less dates.
Post WOD exhaustion…. photo care of CrossFit Revelation
Just because I always take my shirt off and then WOD, doesn't mean I took my pants off too.
I know I said I am hot and sweaty afterwards and I am laying on my back trying to catch my breath. I could see how that could be confusing in your profile on match.com.
Meet me at the bar
I could see how this could get confusing. Meet me at the bar and I am going to start doing a thruster. Thruster is one word. If I would have posted it in two words, that may have talked about my sex life, but I didn't do that. You need to check your sources match.com.
I hope that clears it up. Now I can go have a little sip of my daily WODka.
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Author Bio: A little bit about Brad Chase
“I am a catholic, a husband, a dad, and a CrossFit athlete. Thanks for reading my article. I have been doing CrossFit since 2007 and I have a Level 1 certificate which makes me clearly qualified to talk about CrossFit. I have competed at regionals on a team in the Northwest and in Canada West. I also created a warm-up and mobility generator called WarmobilitY.”
Have you heard of the Burpee? If ‘yes' then you know all too well the term “BuckFurpees” isn't just a funny T-shirt slogan but rather a term of endearment for one of most loved-to-be-hated exercises known to all of humanity.
For fitness enthusiasts, the funny name refers to a far from funny exercise. The Burpee is considered brutal by most, but effective by all. Its effectiveness puts it on the top of the list of exercises programmed into workout routines, loved/hated by boot camps, used in military and navy fitness testing, and of course pretty much anyone with a sadistic tendency for hard workouts.
But! The Real Question most often asked is “What is a Burpee?”
The Burpee isa compound exercise movement that integrates two effective and well-known strength exercises: The push up and the squat. The Burpee then adds a touch of cardio the mix by transitioning between the squat and the push up with a jump. With that, the Burpee covers all the bases.
All you need in your fitness routine can be found in this one movement, cardio and strength, upper body and lower body strength and conditioning; it’s all there. In an interview I've even gone as far as calling the burpee the one exercise I'd choose to take with me if I was stranded on a deserted island… #truestory
The comprehensiveness of the Burpee is not the only reason behind its popularity. The exercise movement that made its way into many élite training programs and into grueling CrossFit sessions and competitions has much more going for it. A major strength is that the Burpee doesn't need any equipment; it completely relies on body weight. This makes it a convenient choice for an exerciser with limited options. Whether you are a beginner with no gym membership trying to improve your overall fitness at home, or if you are a long time fittie looking for something to keep your fitness level on the road, the Burpee delivers.
How to do a Burpee
You are 6 easy steps away from doing a successful Burpee.
Start in a standing position; feet shoulder width apart, back straight.
Drop your lower body into a squat position; back in neutral spine.
From there, put your hands on the floor, and with a quick jump, extend your feet to go into a plank position.
Do one push up.
With a quick jump, move your feet back so you are crouching.
From the crouch; do a vertical jump, powering the jump with strength from the crouching position to avoid hurting your knees.
“How to do a Burpee” Video and #300aDAY challenge:
18 Different Shades of Burpees
If you search out burpee variants on the web, you'll inevitably come across the Wiki page. Here's some of the burpee variations to keep you interested in your soon to be most favorite exercise on the planet:
Box-jump burpee: The athlete jumps onto a box, rather than straight up and down.
Burpee push up (also known as a “bastardo”): The athlete performs one push-up after assuming the plank position.
Dumbbell burpee: The athlete holds a pair of dumbbells while performing the exercise.
Eight-count push up  or Double burpee: The athlete performs two push-ups after assuming the plank position. This cancels the drive from landing after the jump and makes the next jump harder. Each part of the burpee might be repeated to make it even harder.
Hindu push up burpee: Instead of a regular push up, do a Hindu push up.
Jump-over burpee: The athlete jumps over an obstacle between burpees.
Jump up burpee: The athlete jumps up as high as they can in at the end of the movement and before beginning the next burpee.
Knee push-up burpee: The athlete bends their knees and rests them on the ground before performing the push up.
Long-jump burpee: The athlete jumps forward, not upward.
Muscle-up burpee: Combine a muscle-up (a variation of a pull-up) with the jump or do a muscle-up instead of the jump.
One-armed burpee: The athlete uses only one arm for the whole exercise including the pushup.
One leg burpee: The athlete stands on one leg, bends at the waist and puts hands on ground so they are aligned with shoulders. Next jump back with the standing leg to plank position. Jump forward with the one leg that was extended, and do a one-leg jump. Repeat on opposite side.
Parkour burpee: Following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position.
Pull-up burpee: Combine a pull-up with the jump or do a pull-up instead of the jump.
Shitee: Starting in plank position perform a push-up, then with hands maintaining position on the floor quickly bring feet forward so that the toes are even with the hands, then return to plank position.
Side burpee: The athlete bends at waist and places hand shoulder-width apart to the side of right or left foot. Jump both legs out to side and land on the outer and inner sides of your feet. Jump back in, jump up, and repeat on opposite side.
Squat Thrust: Same as a four-count burpee except the fourth count is only standing up from the squat instead of jumping.
Tuck-jump burpee: The athlete pulls their knees to their chest (tucks) at the peak of the jump.
Hint: Scale back as needed
If the movement is too much and you find yourself not able to catch your breath between reps, then try modifying the movement to suit your current fitness level. For example, walk out the burpee instead of using the flop and jump technique. It will take a little longer, but at the end of the day a burpee is a burpee is a burpee. Chest to deck and back up again! Repeat!
Are burpees too easy? (said no one ever)
If you need to integrate more cardio into the movement, replace the vertical jump (step 6) with mountain climbers. Set the number of mountain climbers you do at a rate you find aerobically challenging.
If you need more muscle stimulation, put a pair of dumbbells near your feet. After jumping into a crouch (step 5), skip the vertical jump (step 6), and grab the weights before standing up to do an over shoulder press. When you drop back into the squat again, put the weights on the floor, then carry on with the Burpee. (PS – if this is your idea of fun, well, I don't like you – LOL!)
History of the Burpee
The Burpee gets its name from its inventor Royal H. Burpee, an American psychologist. Burpee was not only a psychologist, he was also a fitness enthusiast; he worked for the New York YMCA for over 50 years, according to the Washington Post. Following his passion for fitness, Burpee wanted to design a test to measure fitness, agility and coördination. The Burpee test was later adopted by the US navy and the US army to assess and train their recruits.
Say hello to Mr. Burpee himself!
How to get started… just start!
As mentioned, the Burpee can benefit beginners to advanced athletes, and of course everybody in between. For beginners, try to start with an easier variation until you get the conditioning and mobility just right, then go from there. This will help keep you injury free and enables you to work within your limits…
…and remember, if burpees ever become something you love to do, please seek immediate medical attention.
The days are longer, the sun is shining and the kids are out of school for summer vacation. It’s time for some family fun in the summer sun, and because the best activities are those that help you get in shape without even noticing, I compiled this shortlist of 5 summer activities you can do outdoors while enjoying your family’s company and keeping the weight off.
5 Summer Activities to Keep the Family Fit and Fabulous
1. Work on your tan and go for a run on the beach
Summer is all about sun and fun. If you have spent most of your workout time at the gym, this is the time to get up and moving in the great outdoors. Gather your whole family for a group run on the beach where you can breathe in the refreshing ocean breeze while enjoying the calmness of the waters. If you and your family are up for a challenge, you can make a game out of it, a prize to the fastest maybe? If you’d rather keep it relaxed, take short breaks to collect seashells between sets. (Beach Tip: keep in mind, stay well hydrated and pack lots of sunscreens)
#DidYouKnow Fact: Running in the sand burns upwards of 30% more calories than running on the road
Running on sand: 600 – 800 calories per hour at 6 mph.
2. Make a splash with water sports
That beach house vacation you've been looking forward to all year doesn't have to be all about lazing around in the sun. This stretch of free time by the clear blue waters gives you and your family the chance to indulge in a range of water sports. If you can surf, gather your family and go chase some waves. If not, you can break a good sweat and have fun kayaking, canoeing or stand up paddleboarding. Water polo and snorkeling are a great choice if you have young children.
#DidYouKnow Fact:Dog paddling in a swimming pool burns up to 400 calories per hour
Kayaking: 340 calories per hour.
Canoeing: 600 calories per hour.
Surfing: 400 calories per hour.
Water polo: 660 calories per hour.
Snorkeling: 480 calories per hour.
3. Hey you, TAKE a HIKE!
If you live or vacation near the woods, pack up the family and head for a hike. This will give you the time to bond with one another while burning off those barbecue calories. Moreover, your children are definitely going to love all the wildlife sightings and bird watching, and maybe, set up camp and stay a few days?
#DidYouKnow Fact: Wearing a weighted vest while you hike can burn up to 30% more calories per hour
Hiking: 460 calories per hour.
4. Mary Poppins had it right… Let’s go fly a kite!
It’s no secret that children love flying kites. This is one fun activity that can easily be turned into an active event for the family. Get these colorful kites up in the sky, and then take short runs to make the kites soar higher. The best places for kite flying are parks and beaches where you and your family can enjoy the warm summer air and beautiful scenery while staying safely away from power lines and cars.
#DidYouKnow Fact: The earliest account of kite flying was around 200 B.C… the original piece of fitness equipment, right?
Kite flying: up to 200 calories per hour.
5. Team sports for the family… let's play ball!
If you have meant to take your children outside to play baseball, this is the time. You’ll just need a ball, a bat, and gloves (this guide for catcher’s mitts can help you pick the right one for the catcher.) You can even try to learn a new sport together like soccer, or you can take your partner out for a game of tennis under the bright summer sun.
#DidYouKnow Fact: Running at 10 mph and bicycling at more than 20 mph burns the most calories per hour.
Baseball: 330 calories per hour.
Soccer: 460 calories per hour.
Tennis: 470 calories per hour.
Get outside today – what's holding you back?
Forget all about screen time! Put away the iPads, smart phones, and turn off the TV, and say ‘no more' to video games and couch time… The 5 activities listed above are sure to bring more variety into your summer, more quality time to your family and more fitness to every member in your house. Have some fun in the summer sun!
“The only thing we have to fear is fear itself” – however, when Franklin D. Roosevelt uttered these historical words, I don’t think he was envisioning a Barre Fitness class full of woman…
Nope. That one was all on me… and so it was…
As a Propel Ambassador, I was challenged to “get outside of my comfort zone and face my fitness fears”. After conquering a Drive Spin class last week, I was feeling pretty confident with my ability to take on new fitness challenges. After all, that’s why I workout daily? To be functionally fit and take on whatever life throws at me, right? Hmmmm… well it sounds good to me – worst case scenario, I can never have enough Zombie Apocalypse preparation. All joking aside, I ventured off my beaten path of weight-training and met-cons, stepping into a completely new world of functional fitness.
My #PropelFit Challenge: Barre Fitness meets Functional Fitness
I really had no idea what to expect. Some friends shared their experiences with the Barre Fitness method, assuring me that I had nothing to worry about. (famous last words no doubt)
Stepping in from the rainy street was refreshing – the studio was spic-and-span, well-lit and greeting me personally with a smile from ear-to-ear was Barre Fitness co-founder, Ella Jotie. She could tell right away I was anything but in my comfort zone, and after a few minutes of chatting, she put me at ease reassuring me that I can do this. Makes me realize how powerful empathy can be, not to mention how effective it can be at putting even the most nerve racked would-be-Barre-Fitness-class participant at ease.
**Note to reader:
When was the last time you helped someone through a tough challenge? Did you empathize with what they were experiencing? Did you utter the empowering phrase: “You can do it!” I invite you to share your experiences in the comment section below this post.
My Challenge: The Barre Xpress Class (can I last 45 minutes?)
You are probably wondering, “what is Barre Fitness”? The following description sums it up nicely:
Barre Fitness is an exceptional one-hour regime of ballet, Pilates, strength and flexibility training using a ballet barre. This total body conditioning technique has been intertwined to create an intense workout, guaranteed to transform and sculpt your entire body. The classes are choreographed to the hottest music in a fun, supportive and high-energy environment. Open to all levels.
Sounds awesome doesn't it? Trust me, from a guy that stands 6’1” and weighs in at 215 pounds, I thought I was in for trouble as soon as I read ballet, Pilates, and flexibility all in the same sentence… and with that, it was time to step out of my comfort zone and into the “grow zone”.
Right from the get-go the music started and the instructor, Nevada, had us all working. The warm-up is shortened for the Xpress class, but much of the prep movements are dynamic – working to both stretch and strengthen the muscles through a set path/range of motion. Five minutes into the 45 minute class and I had a nice glow on… (and I still had 40 minutes to go!)
Admittedly I found that I was laughing at myself throughout the next 40 minutes. Many of the movements like the demi-plier (and other French Ballet terms) were completely new to me. Like a Deer in headlight I’d turn frantically to the women around me and watch in amazement as they flowed from pose to pose to pose… trying to emulate their smooth, controlled and deliberate exercises was tough, and only further added to the sweat that was quickly accumulating around my feet. (thankfully I had my Propel at my side to hydrate on the move…)
Through a series of upper body, lower body and core exercises, but the time the class ended I was spent. My glutes and inner thighs have never had such a gruelling workout… in fact, a few days after class I had some aches in areas of my bodies that have never ached before. This is definitely a great option for total body fitness, balance and flexibility!
A short video of my Barre Experience and an interview with Ella
The Verdict’s Out: Barre Fitness vs CrossFit
To not sound like a broken record and echo what I said after my spin class experience, I’m just going to leave it like this – Barre Fitness is supremely challenging. It put me in my place and made me realize that I have a lot of fitness weaknesses that need some attention. Between balance, flexibility and core strength, these 3 areas alone were worked amazingly well throughout the Barre Fitness class. Whether you are a man or woman, gender doesn't apply when it comes to Barre training…
…however that being said, bros, no matter how much you lift, you’re going to want to leave the ego at the studio door because this workout is tough!
Thanks for the challenge Propel, I definitely learned a lot about myself and have a new appreciation for things outside my comfort zone.
Barre-1, CrossFit-0. But I’ll be back! Up for a rematch, Ella and Nevada?
This is my disclaimer:
“Just so you know, I have been compensated to share my ideas on this topic. Sometimes it is in the form of products, or services or even money… But here’s the thing; I won’t share anything with you that I don’t fully support. It doesn't matter what it is, or how much they are willing to give me, if I don’t believe in it, It won’t be on my site. Seriously. You’ll just have to trust me on this.” ~ Moose
The following post is sponsored by FitFluential LLC on behalf of Propel. I was compensated and all opinions are 100% my own.
It’s 5 months into 2014, do you know where YOUR resolutions are?
If it’s like the majority of North American’s, it’s been filed away like this year’s tax return already…
Let me ask you a question – do you have any favorite apps or devices you use to help you track and manage your health and well-being? I'll let you know a few of mine later in this post along with an opportunity you don't want to miss out on.
A recent Ipsos Reid poll commissioned by Fitness Town, Western Canada’s leading provider of fitness equipment, polled 987 adults online from the Lower Mainland and uncovered the main factors we feel our jobs inhibit our fitness.
From a family perspective, nearly half (46%) of the Metro Vancouver parents polled claimed their kids are the most active members of the household. The survey also revealed that 57% of parents say they are less active as an adult than when they were a child, despite 33% claiming their parents set a positive example of a healthy and active lifestyle which positively affected their lifestyle choices today.
Those who say they are less active as adults, claim a large part of their inactivity is due to work and family obligations.
The Top 5 Excuses (Bad Habits in Disguise) that parents provide for not exercising regularly
My time is taken up with the children 76%
Lack of time due to work/social obligations 74%
Not a priority 21%
Lack of physical ability 18%
Financial reasons 16%
Balancing work, family, social commitments and fitness is challenging for everyone, I know as a full-time father of two young girls. Incorporating fitness into your daily lifestyle is not only important for your well-being but it is also proven to help increase your alertness and overall career satisfaction. The best way to stay active and set a positive example for your children is to plan family fitness activities for the family such as weekend hiking trips, cycling excursions and home fitness challenges. By making fitness a part of everyone’s lifestyle, you won’t have an excuse to skip out on your own fitness.
Ironically, 95% of Metro Vancouverites claim they believe it is important to set a positive example through a healthy and fit lifestyle for their children. However, only 15% incorporate regular fitness into their family’s lifestyle. For more on this, read the post Help! My Kids Are Making Me Fat.
This is me very excited! 😉
Telus gets it! How to leverage technology to get more active
I asked you earlier if you have any favorite apps to help you track and manage your health, fitness and well-being? I have a ton.
Several weeks ago I was contacted by Telus to try and play with the new Samsung Galaxy S5 with Gear Fit activity tracker (über awesome tech toy!). Admittedly I have to say it is awesome! I've had a chance to play around with the combo, and they're just loaded with features to help you keep tabs on your activity and overall health.
Thankfully, Telus provides in-store, online and offline LEARNING SPECIALISTS to help us get the most from our mobile products and technology. They helped me a ton with learning the device's ins and outs. I highly recommend reaching out to one when you are ready to pickup your Samsung S5.
I've also had a chance to play around with some of the other features and I'm loving every one of them… 3 key feature that really popped out at me:
A great camera: The GS5 features a 16MP camera with the world’s fastest auto-focus (0.3 seconds), HDR and selective auto-focus to capture all those special moments.
Speed: The GS5 features an innovative Wi-Fi technology for boosting data speed, Download Booster, which bonds Wi-Fi and TELUS’ 4G LTE Network simultaneously, allowing consumers to experience what’s trending now at blazing fast speeds. It also features fifth generation 802.11ac Wi-Fi MiMo.
Protection: The IP67 dust and water resistant GS5 is protected against the effects of temporary immersion in water and dust. Additionally, Ultra-power Saving Mode gives users up to 24 hours of battery life on only 10% of a charge – making sure you are always connected when you need to be.
BTW – it passed my 500 burpee test! I had sweat all over the phone, dropped it twice and it kept going and going and going… and tracked my whole workout flawlessly! Super awesome in my books!
[highlight]The bottom line is, mobile technology can really help you stay on top of your wellness and health routines, and can actually help you keep track of your progress as well.[/highlight]
Getting our pre-workout learning on with a Telus Learning Specialist…
Myself and a few of my friends (Bob from VIAwesome, Jillian Walker and Tamara Grand, fitness guru extraordinaire) had a chance to go for a run through downtown Vancouver and stop off for a mid-point WOD – burpees, push-ups, squats and planks… oh my! And the Galaxy S5 passed the test beautifully! Other than the burpees, I think everyone had an epic experience… 😉
Here's 3 Tips to Keep You Healthy, Active and Fit
Get Social (on and offline) / Be Sociable (Motivation/Accountability)
Do what makes you smile / HAVE FUN!
Tech Tools for Goal Planning/tracking, Accountability, Scheduling and workouts
LIFT – fail to plan, plan to fail…. that's why you needed this app yesterday
Evernote – I track pretty much everything from food I eat, to the workouts I do with this awesome app
Samsung Galaxy S5 with Gear Fit – so many incredible apps to keep you motivated, accountable, connected and having a blast while getting fit!
Enter to Win a Samsung Galaxy S5 and Gear Fit care of Telus
I have kids. Two of them in fact and they’re my life and the biggest part of why I do what I do. Being a Dad is awesome, but it isn’t a part-time job, as a committed full-time-all-the-time parent, I’m not THE priority anymore – it’s all about them. So when it comes to my fitness, when do I get to take care of me? In our hustle and bustle culture, this dilemma challenges parents everywhere.
Propel, the workout water for people passionate about fitness, knows this. They asked my opinion of a possible solution to help parents. To be honest, I don’t think of itself as a solution as much as it is a necessity for me. I find I’m a better Dad when I’m active daily – stressful situations don’t bother me as much, my attention tends to improve and I’m more present in their lives as such. All because I got my workout in.
The solution is not about MAKING MORE time in a day – after all there’s only 1440 minutes in a day and most of it is taken. But instead of trying to make back time by cutting out stuff you want to be doing, try what I do…
Overlap your commitments. Make kid time, our time.
It’s no secret that when kids are at the park they are ripping it up and having a great time. To them it isn’t working out or exercising, it’s just playing and having fun. They got it figured out. So as parents, it’s time for us to play too.
The Down and Dirty #PropelFit Playground Workout
The time for this workout is 10 minutes. It’s down and dirty and I bet your kids would love to do it with you too.
30 seconds Bear Crawl
30 seconds over and under (up the slide, under the slide)
15 seconds right side plank
15 seconds left side plank
30 seconds plank
30 seconds of push-ups
30 seconds of sit-ups
30 seconds of squats
30 seconds monkey bars
Rest 1 minute, then repeat
If you haven’t tried Propel fitness water yet, I highly recommend it. Propel, from the makers of Gatorade, is a flavored water beverage that provides vitamin B, and antioxidant vitamins C & E, so you can hydrate, replenish and get the most from your workouts. My favorite thing to bring to the park is water bottles for me and the kids (we never leave home without them) and the Propel liquid enhancer. One squeeze of the liquid water enhancer will add both flavor and vitamins to a bottle of plain water, ensuring that both my kids and I have a delicious way to stay hydrated during our workout. (And BTW, did I mention they LOVE IT! It’s upped their overall water intake by a bottle a day alone! Hoorah!)
No more excuses – there’s time to play and exercise!
Hey, 10 minutes is less than 1% of your 1440 minute day. I know you have 10 minutes… and aren’t you glad I didn’t say “burpee”?
Post your pics and videos using the tag #PropelFit and share with other parents the “Down and Dirty” #PropelFit Playground WOD.
Want to be part of the #PropelFit ‘tribe’? Can’t get more awesome than that can it? Well, YES, it can… follow along and interact with your fellow tribe members online with Propel and the rest of the Propel Ambassadors on Facebook, Twitter and Instagram.
This post is sponsored by FitFluential LLC on behalf of Propel. I was compensated and all opinions are 100% my own.