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15.5: Accepting Your Flaws & Moving Forward

March 29, 2015 By Tasha Parks

Guest post by contributor and ambassador, Tasha Parks For anyone keeping track, there have been thrusters in every final Open WOD for the past four years: 11.5 was thrusters and pullups 12.5 was thrusters and chest to bars 13.5 was thrusters and chest to bars 14.5 … [Read more...]

Filed Under: All Workouts, CrossFit, HIIT Workouts, Kettlebell Workouts, No Equipment Needed, Strong Figure Conditioning Workouts, Under 20 Minute Workouts, WODs Tagged With: 15.5, conditioning workouts, crossfit open, kettlebell workouts, kettlebells, rowing, thrusters

Weekend Recap + Your SFCWs + Health Challenge #2

February 9, 2015 By Stephanie Walker

I competed this weekend for the first time in over a year--something I wasn't sure I was going to get into again. And guess what? I had a freaking blast. Even with having to be cautious of my shoulders and left foot, I was able to work hard, have fun, and stay injury free. My … [Read more...]

Filed Under: All Workouts, CrossFit, HIIT Workouts, Kettlebell Workouts, No Equipment Needed, Strong Figure Conditioning Workouts, Under 20 Minute Workouts, WODs Tagged With: burpees, competition, conditioning workouts, dumbbell, kettlebell, lunges, snatch, squats, superfit, thrusters, wall balls

NutriForce Sports Product Review & Tomorrow’s Workout

October 13, 2014 By strongfigure

Guest post by John Quodomine Balanced Hydration I received Nutriforce's Balanced Hydration as part of a prize package for coming in second in the Superfit DC CrossFit competition recently. Normally I wouldn't buy a hydration supplement as I tend to drink enough water throughout … [Read more...]

Filed Under: All Workouts, HIIT Workouts, Kettlebell Workouts, No Equipment Needed, Product Reviews, Strong Figure Conditioning Workouts, Under 20 Minute Workouts, WODs Tagged With: balanced hydration, conditioning workouts, nutriforce, situps, thrusters

A Special 9/11 Workout & Tips to Kick Sugar’s Ass

September 10, 2014 By Stephanie Walker

Thursday's workout is in honor of those who died on September 11, 2001. I was 21 at the time and remember every moment of the day like it was yesterday. My last few years as a teacher, my students had no emotional connection to the day and that was really weird for me. I'll never … [Read more...]

Filed Under: All Workouts, Carb Backloading and CNS, HIIT Workouts, Kettlebell Workouts, KISS Tips, No Equipment Needed, Strong Figure Conditioning Workouts, WODs Tagged With: 9/11, avoiding holiday desserts, balance, box jumps, burpees, carb backloading, conditioning workouts, holiday eating, Jello, lifting heavy, low-carb, protein, pudding, pushups, step-ups, sugar cravings, thrusters

A Crap Load of Workout/Nutrition Tips + SFCW Tue. 9/9/14

September 8, 2014 By Stephanie Walker

Between Facebook, Twitter, blogging, teaching, coaching, and just being at the gym lifting, I get asked a LOT of questions. This is my attempt to multi-task and answer SEVERAL while bringing you your conditioning workout for tomorrow as well. A warning--some of my tips … [Read more...]

Filed Under: All Workouts, Feature Articles, HIIT Workouts, Kettlebell Workouts, KISS Tips, No Equipment Needed, Strong Figure Conditioning Workouts, Supplementation, Uncategorized, Under 20 Minute Workouts, WODs Tagged With: beginner lifting plan, beginner strength program, build muscle, conditioning, disease, double unders, dumbbells, exercise, hydration, interval conditioning workouts, kettlebell swings, kettlebells, lifting heavy weights, lose fat, nutrition tips, sleep, steady state cardio, supplements, thrusters, vitamins, wall balls, workout tips

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