Everyone knows protein is important. But do you know why? And do you know how much of it you need to stay healthy? Find all the answers in today’s post!
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9 Fitness Mistakes Keeping You From Reaching Your Goals
Are you tired of not making any progress in the gym? Here are the 10 most common fitness mistakes that might be holding you back!
Yes you need a fitness trainer, the advantages of having a fitness trainer.
Why You Need A Coach Let’s face it: just like everyone else, you probably also want to get fit fast. Unfortunately, there are no magic pills that can get you…
5 Food and Drink Hacks For Better Health
Want to get healthier but don’t know how to go about it? Here are five quick food and drink hacks you can do today to get started!
How To Workout To Lose Weight
When it comes to losing weight, what’s the best way to train? Is it jogging? High-intensity interval training? Swimming? Resistance training? A combination of different training protocols? Let’s find out!…
How To Workout To Build Muscle
Muscle building seems like some monumental task that mere mortals can never accomplish. In reality, though, it’s a lot simpler than most people think. It’s so simple, in fact, that…
Best Workouts You Can Do At Home
Instead of just giving you a list of sample workouts, how about we just teach you how to build a training program that gets results so you can design one…
25 to Thrive in 2020!
Family and Friends! Greetings! I trust you are doing well in 2020! It feels good to be needed, Doesn’t it? While 2019 has been the hardest year for Laura and…
Habit’s Based Coaching
Why Habit’s Based Coaching? You’ll accomplish goals more quickly (with less effort). You’ll have an easier time maintaining results. You’ll be able to do it within the context of a…
Food Habits For Fitness
Diet is always paired with exercise in every fitness goal. Without the proper nutrients, your body may not be able to keep up with your active lifestyle. This article on the different diets for CrossFitters is sure to help you create a diet plan that will work well with your lifestyle.
Three Great Workouts for Beginners
The journey itself isn’t the hard part. It’s starting out that holds quite a challenge especially since during this stage, you don’t really know where to start. Check our our article on the Four great WODs for Beginners!
Five tips to avoid injury during your Fitness training
The worst thing about injuries is that it keeps you from attaining your fitness goals and it also destroys any progress you already made. Check out our newest article and find out how you can avoid injuries during your CrossFit training.
Life is Difficult! Do you agree?
DEPRESSION, SHAME, FEAR, FAILURE! We know these all too well. “Seventy years are given to us! Some may even reach eighty. But even the best of the years are filled…
The Noble Clay Kitchen: Kickin’ Like Van Damme Chicken Fingers
Let’s face it, we don’t always have all the time in the world which is why healthy pre-made meals are the heroes to our everyday diet. Below, we will show…
Why Fit is the New Skinny
Gone are the days when super-skinny fashion models had the most idolized figures. Now, it is all about fitspiration and having a body which is healthy and capable of taking…
The Noble Clay Kitchen: Breakfast Pizza
As they all say, breakfast is the most important meal of the day mainly because it’s the meal that will kickstart your mornings and help you get through the hustle…
Daily Eating Habits That Set You Up For Success
To become the fittest version of yourself, diet is as important as exercise. You need to make the right choices to get the best results. Here are five quick tips…
Why It’s Okay To Have A Day Off Every Week
You’re an achiever, a man/woman of action, and you work out because you want results! But, did you know that taking that extra workout during the week could actually be…
Love Yourself Through Your Workouts
There’s more to exercise than meets the eye. Sure, an active lifestyle keeps your heart healthy and joints functioning but did you know that it also gives your brain a…
MOVEMENT TIP: The Dumbbell Power Clean Copy
The Dumbell Power Clean is also very similar to the Dumbell Clean – the only difference is that instead of dropping iinto the Front Rack Squat position, the athlete only…
MOVEMENT TIP: The Burgener Warm Up
The Snatch and the Clean and Jerk are the two movements contested in the sport of weightlifting (also known as Olympic weightlifting or even Oly by CrossFitters). A while back…
CrossFit Basic Movements
Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week
All 9 foundational movements
CrossFit has defined 9 Foundational Movements, which provide a greatly rounded starting point for anybody starting out with CrossFit. These are niely combined in this video, which covers: Air Squat…
MOVEMENT TIP: The Dumbbell Swing
CrossFit Seminar Staff member Julie Foucher demonstrates the dumbbell swing, a movement that isn’t seen very much as it is not as favoured as the kettlebell swing. The Dumbell doesn’t…
MOVEMENT TIP: The Dumbbell Hang Power Snatch
This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Snatch for us. Just like with the barbell variation of this movement, you can make it simple…
MOVEMENT TIP: The Dumbbell Power Snatch
The Dumbell Power Snatch is also very similar to the Dumbell Snatch – the only difference is that instead of dropping into the Dumbell Overhead Squat position, the athlete only…
MOVEMENT TIP: The Dumbbell Hang Snatch
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Snatch, just like the Dumbell Snatch we looked at last week, except that the movement starts with the Dumbells in…
MOVEMENT TIP: The Dumbbell Snatch
Much like the barbell Snatch, the Dumbell Snatch, as demonstrated here by CrossFit Seminar Staff member James Hobart, requires driving the hips through to move the Dumbell upwards. As you…
MOVEMENT TIP: The Single Dumbell Overhead Squat
CrossFit Seminar Staff member James Hobart demonstrates the Single-Dumbbell Overhead Squat., which is a great core exercise. Using just one arm forces the athlete to resist against the tendency of…
MOVEMENT TIP: The Dumbbell Hang Power Clean
This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Clean for us. Just like with the barbell variation of this movement, you can make it simple…
MOVEMENT TIP: The Dumbbell Power Clean
The Dumbell Power Clean is also very similar to the Dumbell Clean – the only difference is that instead of dropping iinto the Front Rack Squat position, the athlete only…
MOVEMENT TIP: The Dumbbell Hang Clean
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Clean, just like the Dumbell Clean we looked at last week, except that the movement starts with the Dumbells in…
MOVEMENT TIP: The Dumbbell Clean
CrossFit Seminar Staff member James Hobart demonstrates the the Dumbbell Clean. Like the barbell Clean, the weights are lifted from the floor, the hips are fully extended to create some…
MOVEMENT TIP: Dumbell Overhead Walking Lunge
CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbbell Overhead Walking Lunge – here we are adding two elements of instabiility – first holding the weight overhead and second, using…
MOVEMENT TIP: The Dumbbell Split Jerk
Moving on from the Dumbell Push Jerk, CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Split Jerk, which builds on our Dumbell Push Jerk by dropping into a lunge…
MOVEMENT TIP: The Dumbell Thruster
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Thruster, which is really just a combination of the Dumbell Front Rack Squat and the Dumbell Push Press. Initially squatting, with…
MOVEMENT TIP: The Dumbell Push Press
Following on from the Dumbell Overhead Press last week, today CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Push Press, where we dip and drive from the heels in…
MOVEMENT TIP: The Dumbell Press
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Press. Using dumbells for any overhead movement creates an element of instability and forces each arm to work independently. With the…
MOVEMENT TIP: Dumbell Front Rack Lunge
Dumbells haven’t featured heavily in CrossFit, at least not as much as Barbells, but all that changed at the 2017 CrossFit Open. In 2017, not a single barbell was featured…
MOVEMENT TIP: The Kettlebell Snatch
The Kettlebell Snatch, as demonstrated here by CrossFit Seminar Staff member James Hobart, is a great single arm exercise for developing all the similar strength and movement technique as the…
MOVEMENT TIP: The Muscle Snatch
CrossFit Seminar Staff member James Hobart demonstrates the Snatch Balance, which is a great exercise for developing speed, timing and precision dropping under the bar and strength in the catch…
MOVEMENT TIP: The Snatch Balance
CrossFit Seminar Staff member James Hobart demonstrates the Snatch Balance, which is a great exercise for developing speed, timing and precision dropping under the bar and strength in the catch…
MOVEMENT TIP: The Hang Power Snatch
This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Snatch for us. By this stage you may be getting a little confused as the length of the…
MOVEMENT TIP: The Power Snatch
The Power Snatch, as demonstrated here by CrossFit Seminar Staff member Julie Foucher, is simply a Snatch where you don’t have to hit full depth on the Squat. In weightlifting,…
MOVEMENT TIP: The Hang Snatch
While the Snatch is executed from the ground, the Hang Snatch, demonstrated here by CrossFit Seminar Staff member James Hobart, is a variation of the movement which is started from…
MOVEMENT TIP: The Snatch
The Snatch, demonstrated here by CrossFit Seminar Staff member Julie Foucher, is the first of the two lifts contested in the sport of weightlifting. The athlete lifts the barbell from…
MOVEMENT TIP: The Handstand Walk
Everybody wants to handstand walk! CrossFit Seminar Staff member Julie Foucher does a great and balanced demonstration for us here. Like most gymnastics movement, the handstand walk needs a lot…
MOVEMENT TIP: The Kipping Handstand Push-Up
The Kipping Handstand Push-Up, demonstrated here by CrossFit Seminar Staff member James Hobart is a movement best left to the competitive CrossFit athletes. While it does make it easier to…
MOVEMENT TIP: The Strict Handstand Pushup
CrossFit Seminar Staff member James Hobart demonstrates the handstand push-up. For some of us, getting upside down is something we haven’t done since we were kids, so your first step…
MOVEMENT TIP: The Wall Walk
We take a break from Olympic Weightlifting for a few weeks as we look again at some Gymnastics or Bodyweight skills. The Wall Walk is challenging and fun way to…
MOVEMENT TIP: The Split Jerk
As the two Olympic Lifts require the barbell to move from the floor to an overhead position, we will need to add something to the Clean to get the barbell…
MOVEMENT TIP: The Push Jerk
The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and…
MOVEMENT TIP: The Muscle Clean
CrossFit Seminar Staff member Julie Foucher demonstrates the Muscle Clean for us this week. With the Muscle Clean, the legs do not bend after the hips extend. This means you…
MOVEMENT TIP: The Hang Power Clean
This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Clean for us. By this stage you may be getting a little confused with all the different names…
MOVEMENT TIP: The Power Clean
The Power Clean, as demonstrated here by CrossFit Seminar Staff member Julie Foucher, is simply a Clean where you don’t have to hit full depth on the Squat part of…
MOVEMENT TIP: The Hang Clean
While the Clean is executed from the ground, the Hang Clean, demonstrated here by CrossFit Seminar Staff member James Hobart, is a variation of the movement, which is started from…
MOVEMENT TIP: The Clean
CrossFit Seminar Staff member James Hobart demonstrates the clean, which is the first of a two part Olympic Lift, the Clean and Jerk. When done correctly, this is a highly…
MOVEMENT TIP: Medicine Ball Clean
CrossFit Seminar Staff member Julie Foucher demonstrates the medicine-ball clean, which is one of CrossFit’s 9 Foundational Movements. This is a great little exercise, along with the Kettlebell Swing, to…
MOVEMENT TIP: The Skin the Cat
This week, CrossFit Seminar Staff member James Hobart demonstrates the skin the cat for us. Skin the Cat is typically a more advanced gymnastics movement. Although it can be quite…
MOVEMENT TIP: The Kipping Bar Muscle-up
Like the kipping Pull-Up, the Kipping Bar Muscle-Up is easier to achieve than the Strict Muscle-Up as it uses momentum to help throw your bodyweight up and over the bar.…
MOVEMENT TIP: The Strict Muscle-Up
The Strict Muscle-Up is an impressive skill by anyone’s standards – take a look at this video of CrossFit Seminar Staff member Julie Foucher, demonstrating the strict muscle-up. Not only…
MOVEMENT TIP: The Butterfly Pull-Up
Like the kipping pull-up, the Butterfly Pull-Up, demonstrated here by CrossFit Seminar Staff member James Hobart, uses momentum to lift yourself over the bar. The difference with the Butterfly Pull-up…
MOVEMENT TIP: The Kipping Chest-To-Bar Pull Up
Following on from last week’s kipping pull-up, CrossFit Seminar Staff member James Hobart demonstrates the kipping chest-to-bar pull-up for us this week. This is pretty much just like the kipping…
MOVEMENT TIP: The Kipping Pull-Up
Today, CrossFit Seminar Staff member James Hobart demonstrates the kipping pull-up. The kipping pull-up differs from the strict Pull-up in that it uses momentum to propel the chin over the…
MOVEMENT TIP: The Kipping Toes to Bar
The Toes to Bar, demonstrated here by CrossFit Seminar Staff member James Hobart is very often the first kipping movement you come across in CrossFit. Kipping is really just the…
MOVEMENT TIP: The Strict Chest-to-Bar Pull-up
CrossFit Seminar Staff member James Hobart demonstrates the strict chest-to-bar pull-up, which is exactly like the strict pull-up, but you need to pullyourself higher, so that your chest can touch…
MOVEMENT TIP: The Pull-up
A fundamental movement and one on the wish list of many, the pull-up, often known in CrossFit as the ‘strict’ pullup to distinguish it from the kipping pullup. The strict…
MOVEMENT TIP: The Ring Row
We are back to gymnastics for our next series of Movement Tips and over the next few weeks we will be looking at pull-ups and variations on the pull-up. The…
MOVEMENT TIP: The Pistol
The Pistol Squat, as demonstrated here by CrossFit Seminar Staff member James Hobart, is a one legged squat that, like the Overhead Squat, requires a high degree of mobility, that…
MOVEMENT TIP: The Turkish Get-Up
CrossFit Seminar Staff member James Hobart demonstrates the Turkish get-up. The Turkish Get-up is a fantastic exercise, that you could do with practically any heavy object, although kettlebells and dumbells…
MOVEMENT TIP: The Overhead Lunge
CrossFit Seminar Staff member James Hobart demonstrates the Overhead Lunge here, which is a more challenging version of the back and front rack lunges we looked at previously. The instability…
MOVEMENT TIP: The Back Rack Lunge
CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you’ve no doubt guessed by now, just another lunge, but this time the…
MOVEMENT TIP: The Front Rack Lunge
Building on from the Walking Lunge last week, this week all we are doing is adding some weight with a barbell in the Front Rack position. Just as we considered…
MOVEMENT TIP: The Walking Lunge
Over the next four weeks we are going to look at different variations on single leg movements starting with variations on the lunge. Single leg movements can be particularly unforgiving…
MOVEMENT TIP: The Rope Climb (Legless)
This week CrossFit Seminar Staff member James Hobart demonstrates the legless rope climb, which most definitely does require more upper body strength than the leg focused rope climb techniques we…
MOVEMENT TIP: Rope Climbing (Wrapping)
Anybody can climb a rope, even if you don’t have a lot of upper body strength! Over the next couple of weeks, we look at some rope climbing techniques and…
MOVEMENT TIP: The Rope Climb (Basket)
In today’s video, CrossFit Seminar Staff member James Hobart demonstrates the basket rope climb. This is similar to the wrapping technique we looked at last week, in that the feet…
MOVEMENT TIP: The L-Sit
CrossFit Seminar Staff members Julie Foucher and James Hobart demonstrate the L-sit, which is a challenging core and hip flexor exercise. It can be performed on bars or rings –…
MOVEMENT TIP: The V Up
CrossFit Seminar Staff member Julie Foucher demonstrates the V-up, a great abdominal strengthener, primarily targetting the rectus abdominis or the ‘six pack’ muscle. It’s not an exercise for beginners, or…
MOVEMENT TIP: The Hollow Rock
The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement. To maximise the benefits to your core strength,…
MOVEMENT TIP: The Abmat Situp
The ABMAT situp, demonstrated here by CrossFit Seminar Staff member Julie Foucher is a great little core exercise. As with most core exercises, where the back muscles typically have to…
MOVEMENT TIP: The Bench Press
A staple powerlifting movement, the Bench Press, demonstrated here by CrossFit Seminar Staff member James Hobart, is a great at developing chest strength. However CrossFit tends to favour overhead rather…
MOVEMENT TIP: The Ring Dip
Following on from last week’s dips on the bar, this week we look at the Ring Dip, demonstrated here by CrossFit Seminar Staff member James Hobart. The Ring Dip is…
MOVEMENT TIP: The Bar Dip
Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar dip is a great way to strengthen shoulders, chest and…
MOVEMENT TIP: The Ring Push-Up
CrossFit Seminar Staff member James Hobart demonstrates the ring push-up. Like a normal puishup, the ring push up works to strengthen the chest, shoulder and tricep muscles, but the instability…
MOVEMENT TIP: The Pushup
You’ve most likely done a Push-up at some point in your life before starting CrossFit, but you might not have done the full range of motion Pushup we use in…
MOVEMENT TIP: The Box Jump
The Box Jump is a great movement for developing explosive power and jumping ability. It literally does what is says on the.. well… box. From a standing position on the…
MOVEMENT TIP: Rowing
As much as rowing looks like an arm exercise, most of your power for each stroke actually comes from the leg drive. It is also important to remember that it…
MOVEMENT TIP: The Sumo Deadlift High Pull
Like the Kettlebell Swing, the Sumo Deadlift High Pull is a more explosive hinge movement, creating more momentum in the barbell and making it easier to pull the barbell to…
MOVEMENT TIP: The Kettlebell Swing
The Kettlebell Swing is a firm favourite with many people, not just because it’s fun and it feels good, but because of it’s all over strength building qualiities, particularly for…
MOVEMENT TIP: The Good Morning
CrossFit Seminar Staff member Julie Foucher demonstrates another hinge movement, the Good Morning. The Good Morning is an excellent exercise to strengthen the back, the glutes and the hamstrings. With…
MOVEMENT TIP: The Sumo Deadlift
The Deadlift is another big fundamental movement and differs from the squat in that is it a hinge movement. This means that instead of moving the hips mostly downwards, we…
MOVEMENT TIP: The Deadlift
The Deadlift is another big fundamental movement and differs from the squat in that is it a hinge movement. This means that instead of moving the hips mostly downwards, we…
MOVEMENT TIP: The Thruster
The Thruster is sort of a barbell version of the Wall Ball that we looked at last week (but please don’t let go of your Barbell to send it flying…
MOVEMENT TIP: The Wall Ball
The Wall Ball is a great little movement that you will encounter fairly early in your Crossit journey. It looks simple enough, a bit of a cross between the Squat…
MOVEMENT TIP: The Push Press
The Push Press, which CrossFit Seminar Staff member Julie Foucher demonstrates for us in this video, is very similar to the Shoulder Press, except now we use the hips to…
MOVEMENT TIP: The Shoulder Press
Also known as the Strict Press or Overhead Press, and demonstrated here by CrossFit Seminar Staff member Julie Foucher, the Shoulder Press is the starting point of all our overhead…
MOVEMENT TIP: The Double-Under
Once you’ve perfected all the performance points of the single under, you’re ready to try your hand at the infamous Double-Under, demonstrated here by CrossFit Seminar Staff member Julie Foucher.…
MOVEMENT TIP: The Single-Under
The Single-Under is really just a single skip. If it has been some time since you picked up a skipping rope, then working on getting a good relaxed rythm going…
MOVEMENT TIP: The Burpee
The infamous Burpee, as demonstrated here by CrossFit Seminar Staff member James Hobart, is often the movement we all love to hate the most. And that is no surprise considering…
MOVEMENT TIP: The Overhead Squat
The Overhead Squat, demonstrated here by CrossFit Seminar Staff member James Hobart, is the most unforgiving of all the squat movements, so it not for everybody when they first start…
MOVEMENT TIP: The Back Squat
Last week we looked at the Front Squat, this week CrossFit Seminar Staff member James Hobart shows us the Back Squat. This differs from the Front Squat in that the…
MOVEMENT TIP: The Front Squat
Once we’ve nailed the perfect Air Squat, we can start to add some weight. This can be done with a kettlebell in the form of a Goblet Squat, or a…
MOVEMENT TIP: The Air Squat
We start our movement series with that most fundamental and ubiquitous of CrossFit movements, the humble air squat, demonstrated here by CrossFit HQ seminar staff member, James Hobart. This is…
CROSSFIT FUNDAMENTALS #9: The Medicine Ball Clean
Take a look at the final Fundamental CrossFit move.The Medicine Ball Clean is the ninth and final Fundamental CrossFit move. When done correctly, this move works your hamstrings, glutes, thighs…
CROSSFIT FUNDAMENTALS #8: The Sumo Deadlift High Pull
Take A Look At The Eighth Of 9 Fundamental CrossFit Moves.Build on the Deadlift move and fast-track your strength with the Sumo Deadlift High Pull. Start off light with this…
CROSSFIT FUNDAMENTALS #7: The Deadlift
Take a look at the seventh of 9 Fundamental CrossFit moves.The Deadlift move builds strength in your legs, glutes, back, arms and core. Once you have mastered the basic move,…
CROSSFIT FUNDAMENTALS #6: The Push Jerk
Take a look at the sixth of 9 Fundamental CrossFit moves.The Push Jerk is one of CrossFit’s most powerful moves. It may look straightforward, however you need to know the…
CROSSFIT FUNDAMENTALS #5: The Push Press
Take a look at the fifth of 9 Fundamental CrossFit moves.Now you are getting serious about your CrossFit training, it is time to master the Push Press. In time, you…
CROSSFIT FUNDAMENTALS #4: The Shoulder Press
Take a look at the fourth of 9 Fundamental CrossFit moves.Build your biceps, lats and pectoral muscles with this Fundamental CrossFit move. The Shoulder Press must be mastered if you…
CROSSFIT FUNDAMENTALS #3: The Overhead Squat
Take a look at the third of 9 Fundamental CrossFit moves.As you have probably noticed, squats make up a big part of the CrossFit stable of moves. This is because…
CROSSFIT FUNDAMENTALS #2: The Front Squat
Take a look at the second of 9 Fundamental CrossFit moves.Once you have mastered the Air Squat you will be able to quickly get the hang of the Front Squat.…
CROSSFIT FUNDAMENTALS #1: The Air Squat
Take a look at the first of 9 Fundamental CrossFit moves.The Air Squat is one of the first 9 fundamental CrossFit moves you will learn. This move acts as a…
What Does A CrossFit Session Involve?
This is a workout like no other! Here’s what to expectWelcome to CrossFit! You’ve signed up because you love a challenge and you want to push yourself and see how…
How to aid muscle soreness
Taking care of your body is an important part of fitness (go figure!). Here’s how to ease the pain of tired muscles.Why do we get sore? Soreness occurs when our…
10 Noble Clay Terms You Need To Know
What’s an AMRAP? Here’s your guide to the language of Noble CLay.When you start your first week of programming, you might open the TrueCoach app, look at your first day…
How CrossFit can change your life
Christine was over 200 pounds overweight and unhappy. Find out what happened next. For 34 year old Christine Perera, being overweight was something she did not believe she could change.…
Think CrossFit is not for you? Think again
Being a lean, mean fitness machine is your end goal. You don’t have to start out that wayWe get it! The world of CrossFit can seem intimidating. It can be…
