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Review: Surge – a water filled “log bar” slosh pipe with unstable dynamic resistance

November 3, 2015 by , under Be Awesome, Build Muscle.


The Surge is a made-in-the-USA plastic “log bar” that you fill with varying amounts of water to change the weight and create dynamic resistance.

Its point is to offer a workout with a constantly changing center of mass, which throws your body into a reactive mode and forces it to continually adjust its balance while also moving the weight. The result is a workout with an added challenge, perfect for preparing the body for movement through the real world while carrying loads, running an obstacle course, or improving overall balance…


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Interview: Ninja Nate explains how to get on American Ninja Warrior

October 16, 2015 by , under Be Awesome, Ideas.


Scheduled to compete in Season 7 with his brother in Venice, two-time American Ninja Warrior competitor Nathan Burkhalter (aka #NinjaNate) shows there are no guarantees, even for past competitors, on the path to Mt. Midoriyama.

After Venice filled up, ANW’s producers moved his brother to the military competition near Los Angeles, CA, and put Nate on standby for Houston. When that booked full, he ended up in Orlando as a walk on for this year’s competition. And if you’ve seen the masses waiting for days or weeks in the walk-on lines, you know how crazy that appears.

Here’s his tips getting on the show, preparing for the obstacles, and becoming an American Ninja Warrior…


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Awesome Stuff: Free entry to all U.S. National Parks this Saturday, Sept. 26

September 24, 2015 by , under Be Awesome.


Just one of the amazing views from up high in Denali National Park.

Of the 408 national parks in the United States, only 127 charge an entry fee. But on Saturday, September 26th, 2015, they’re all free to celebrate National Public Lands Day. It’s more than an opportunity to see your public lands at no charge, it’s also the largest national opportunity to volunteer alongside an estimated 175,000+ others to help maintain, repair and clean up a park near you. Sponsored sites are all over the U.S., and you can find one near you here. Bonus: all volunteers receive a free day pass to a national park to use in the future!

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Reebok gets tougher in the mud with new, Kevlar-enhanced All Terrain Extreme OCR shoe

September 22, 2015 by , under Gear, OCR / Mud Runs.

Reebok All Terrain Extreme Kevlar enhanced obstacle course racing shoe for Spartan Tough Mudder and more

So far, I haven’t found anything that rivals the Reebok All Terrain Super’s ability to drain water and remain lightweight through the constant mud baths obstacle course racing subjects them to, all while maintaining reasonably good grip in the slop. The knock against them we’ve heard (our own pair is still in long term testing) is durability, so the new Kevlar enhanced All Terrain Extreme edition should make heavy users happy.

Featuring a similar look, the same grippy tread pattern with toe spikes and rope grabbing instep, the Extreme model adds more than just Kevlar reinforcements. There’s also a whittled down lacing eyelet section and external heel cup band. The Kevlar is positioned solidly around the toes, then mottled across the rest of the upper in varying densities. That pattern allows the material to continue to breathe well and drain water, but likely hold up to additional scuffs and scrapes. Step through for more images and details…


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Review: Fuel for Fire Fruit+Protein recovery puree

August 2, 2015 by , under Nutrition.

Fuel for Fire fruit and protein puree recovery food review

A good, healthy recovery drink, gel or food product is hard to find. There are plenty of tasty items, but most are filled with chemicals, preservatives and other things not generally found in my kitchen. It’s the tradeoff for convenience. So when I found Fuel for Fire’s Fruit+Protein packs, it was like the clouds parted and a choir sang around the mini fridge.

What makes them special is the ultra clean ingredients list: Puréed fruit, water, whey protein isolate, natural flavors and ascorbic acid (vitamin C). The biggest ommission isn’t just that there’s a lack of preservatives, but a lack of phosphoric acid in particular. Phosphoric acid is what’s found in most colas to give them that refreshing “bite”, but it’s also found in many ready-to-drink (RTD) protein drinks as a preservative. Unfortunately, its consumption is also linked to lower bone density, and in most protein drinks and gels using it that I’ve tried, it tends to leave a bit of a harsh flavor finish.

Even without it, the vitamin C likely helps keep it fresh, and the product has a 12-month shelf life without refrigeration. With a street price between $3 and $4, they’re inline with most grab ‘n’ go recovery products. Check out the label and other flavors below…


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Think Jerky contemplates free range, grass fed gourmet beef, turkey jerkey

July 24, 2015 by , under Nutrition.

Think Jerky gourmet chef inspired free range and grassfed all natural beef jerky and turkey jerky

Jerky is one of the easiest (and tastiest) protein snacks around, but the options are generally rife with nitrates, nitrites, sodium and other chemicals. That, plus questionable meat sources, mean a seemingly healthy snack could simply be a delivery vehicle for potentially unhealthy additives.

Fortunately, there are all-natural options free of questionable preservatives. The latest is Think Jerky, a startup focused on using only real food ingredients blended with herbs and spices to flavor family-farmed grass fed beef and free range turkey. And those blends are developed by reknowned chefs Laurent Gras (Food & Wine best new chef), Matt Troost (Baconfest champion), and Gale Gand (2x James Beard Award winner).

Chomp down for video and ingredients lists…


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Spartan Race resurrects the ancient Agoge with 24, 48 and 60 hour challenges

July 18, 2015 by , under OCR / Mud Runs.


Photo: Spartan Race Facebook page

Obstacle course racing is a fine challenge, but for the advanced athlete it’s more of a physical confirmation that their self-imposed and often self-created training plans worked. Or didn’t. But it’s often not the complete intellectual, emotional and mental challenge that we’re hoping for. And sometimes longing for in this day and age.

Enter the new Spartan Race Agoge, which picks up where their Death Race left off and in many ways improves upon it.

In ancient Greece, the Agoge was a requirement of being a male citizen of Sparta. It was a long process of training in fighting, military arts, physical toughness and intellectual prowess, all in order to create a strong, loyal army to protect Sparta. It became so prestigious that families from neighboring areas would send their sons to participate, too.

Rather than throwing participants into an uncertain path with no instruction, as the Death Race (and even the current Spartan and other OCR events do), the Agoge is structured as more of an intense, all-encompassing training course…


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Tough Mudder ups the ante with bigger, badder obstacles in 2015

May 21, 2015 by , under OCR / Mud Runs.

I’ve done Spartan and Warrior Dash Races, but the latest promo video from Tough Mudder has a few of us looking in their direction. Enjoy, then get ready as we ramp things back up here at Crashfit to help you get in shape for your first (or fiftieth) obstacle course race or mud run. Stay tuned…

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One Hour Watching TV May Shorten Your Lifespan by 22 Minutes

August 17, 2011 by , under Ideas.

University of Queensland researchers in Australia studied life expectancies versus TV consumption and determined that, on average, every hour of television watched after age 25 cut about 22 minutes from the expected lifespan.

To be fair, the study only provides an observational correlation, but it tracked 11,000 participants, so it was a fairly large sample. The findings are not that the TV itself shortens your life. Rather, it’s simply that people who watched six or more hours of television per day lived, on average, 4.8 years shorter. The study noted that the increased mortality rate was comparable to that of other major chronic disease risk factors such as physical inactivity and obesity.

From here, it’s up to us to make our own assumptions. Hours in front of the TV limits the amount of time we’re physically active. It likely also increases the chances we’re snacking on crappy foods. And, presumably, you’re sitting while you’re watching all that telly, which is even worse, making these exercises even more important.

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Best Fast Food Breakfast – 50g of Protein for Under $5

July 31, 2011 by , under Nutrition.

subway sunrise melt is a mostly healthy high protein packed fast food breakfast

We take a lot of family road trips. Despite an often significant amount of our minivan’s aft section being dedicated to coolers and food bins, there are times when we just need to grab a quick bite. As you can imagine, it’s a challenge finding fast food that’s nutritious and palatable.

Subway seems to be an undiscovered treasure web it comes to breakfast. There’s never a line in the morning and it’s cheap. Sure, we’re not talking about free range eggs or organic meats here, but when you’re on the road, compromises are made.

Fortunately, Subway’s Sunrise Melt breakfast sandwich isn’t much of a compromise. It’s their highest protein breakfast sandwich and it’s only $3.75*. You get your choice of bread, but the scrambled egg is shaped like a tortilla, which holds all the meat and cheese quite nicely on its own, as demonstrated above, so you can ditch the carb heavy grains. Oh, and you can load the b’fast sammies up with all their vegetables just like the regular subs.

The monstrosity you see above is a 6″ Sunrise Melt with double egg and meat (ham, turkey & bacon) and it cost $4.75. I think the kid working there may have mis-rung that one, but it’s still likely to be under six bucks. And I was full for hours. Hit “more” for it’s nutrition by the numbers…


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Get Paid to Exercise

July 6, 2011 by , under Get Strong, Ideas.

get paid to workout with office exercises like the air squat

Some of my computer work takes a while to open and save, and sometimes images I’m uploading to my other site,, take a while to transfer. During both, my computer’s preoccupied and I’m stuck waiting.

Likely, your job has similar “obstacles” to a free flowing work stream. Rather than sit idly by, then get out of your seat and do a couple exercises. You just got paid to exercise.

If the Air Squat shown above would make you look like a cubicle prairie dog gone mad, click through for a few discreet but powerfully effective exercises you can do in your cubicle in less than one minute.


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Good Nutrition is for the Birds

July 2, 2011 by , under Ideas, Nutrition.

do the birds eat better than you?

Saw this sign at RiverScape Metro park in Dayton, OH. Makes you think…if it’s not good enough for the birds, why are we eating it?

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