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About to do this in the morning. What workout are you doing today?

Workout of the Day
Saturday 220730

2021 CrossFit Games Event 9
21-15-9 reps for time of:

Echo Bike calories
Snatches

♀ 75 lb ♂ 105 lb

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Scaling:
This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so the reps can be completed unbroken when fresh. Also consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches

♀ 55 lb ♂ 75 lb

Beginner Option:
15-12- 9 reps for time of:
Echo Bike calories
Snatches

♀ 35 lb ♂ 45 lb

Looking for a new workout? Need some
Motivation for your HIIT workout today? Browse our workouts, videos, and inspirations. https://fitnesseffort.com/

I live by this. We are a lab of one

Not everyone fits a “textbook” bone structure. Variations in the way our hips are formed will impact how we move, especially with the squat. Some athletes will be able to squat with their toes 100% straightforward (often those with anteversion) and others will have to turn their toes out at an angle in order to reach full depth (such as those with retroversion). The deeper you squat, the more important it is to squat for your anatomy.

If you want to learn how to screen your body & find the most optimal squat stance for your body, check out my YouTube video “Squat For Your Anatomy.”📲

This picture is from a presentation by S. Steppacher about “Pelvic incidence of acetabular retroversion” in session 3 of Bern Hip Symposium in 2018 (video available on YouTube).

Disclaimer: your anatomy is only ONE factor in finding your ideal squat stance. Mobility & stability are other very important factors that need to be taken into consideration. Most people have not fully uncovered their full mobility potential - so you must also screen & address any potential limitations here in order to truly find your best squat stance & depth.
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We've created a unique high-intensity interval training (HIIT) core exercise to ensure you feel strong, confident, and joyful in your summer clothing, especially that bikini. Performing these core-strengthening exercises quickly and intensely will not only build your muscles but also shrink your stomach.

HIIT is like a fountain of youth for our brain and body. Get started!

The struggle is just a word.

Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.

Prepare to set your lungs on fire with this fat-burning HIIT circuit from a fitness and nutrition expert and author of The 30 Second Body. It's a combination of high-intensity cardio routines for anaerobic training and plyo moves for raw strength and power. Because all of the movements are bodyweight, this can be done anywhere.

It hurts now but one day it will be your warm-up.

Refueling your body post-exercise with the correct nutrients promotes muscle repair and development, as well as helps to recover any energy lost during your workout.

Don’t think about today’s pain think about tomorrow’s reward.

FitnessEffort All Your Fitness Videos, Workouts, Meals and more!

HIIT (High-Intensity Interval Training) workouts can be done almost anywhere and don't require a lot of equipment. HIIT workouts vary between brief bursts of strong cardio-heavy activity and short periods of (sometimes active) rest. Here are five tools you'll need to add to your armory if you want to get a good HIIT exercise from the comfort of your own home.

Challenging yourself every day is one of the most exciting ways to live.

Your body is the finest tool you have for obtaining a fantastic exercise without the need of any equipment. Bodyweight exercises (moves that require you to push or lift your own weight) help tone and trim your body while also adding definition to your muscles. They also prepare you for the physical actions you must conduct on a daily basis, such as raising your children, keeping proper posture, and carrying heavy luggage.

Don’t let anyone work harder than you do.

Whether you exercise on a treadmill or outside, you may discover (particularly on the treadmill) that jogging can get monotonous at times.

Sure, your body is working—legs moving, heart pumping—but you're mostly alone, wondering what to do with your thoughts and how to keep yourself focused long enough to complete your workout for more than five minutes.

If it’s easy, then you’re doing it wrong.

Treadmill HIIT training may be both quick and effective.
While there are several methods to engage in a HIIT exercise (bodyweight intervals, Tabata, Boot Camp-style workouts, spin class, etc.), many people do not consider utilizing a treadmill for this purpose. Most treadmill users undertake steady-state training by walking or jogging at the same speed setting or by using the treadmill's built-in routine.

True mental strength stems from a mix of awareness, attention, and perseverance. A strong attitude permits you to focus on your aims rather than negative ideas.

Each new day is the opportunity to improve yourself. Take it. Make it most of it.

The pre-workout diet should mostly consist of carbs, with some protein thrown in for good measure. Carbohydrates are the primary source of quick-burning energy that powers your muscles. Protein can assist your muscles to prepare for strenuous workouts. Plan to eat one to three hours before your HIIT session.

A HIIT exercise consists of brief bursts of hard effort lasting 10 to 60 seconds, followed by a period of active recovery lasting the same amount of time or more. Depending on the program, this cycle of hard exertion and rest is repeated anywhere from 3 to 10 times.

Beginner HIIT training for weight reduction 10 minutes workout. Because High-Intensity Interval Training includes brief bursts of intense action followed by a break. Exercise with Intervals can improve cardio-respiratory health in less time than continuous, long form cardio.

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It's Motivation Monday!

It's not about being the best. Its about being better.