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Deadlifts

Jul 6, 2020 4:15:53 PM / by Neal Maddox posted in Practical Tips for Working Out, Lower Body, workout

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The Maddox Method program has some deadlifting today!

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Front Scales and Back Scales

Jun 22, 2020 5:47:39 PM / by Tracy Creal posted in Practical Tips for Working Out, Workout Prep, Healthy Lifestyle

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Strength, flexibility and balance are the primary qualities that determine your athletic ability, but skipping ahead to things you’re not ready for won’t do you any good.

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How a Weight Belt Could be Making Back Pain Worse

Feb 11, 2019 1:16:00 PM / by Neal Maddox posted in Practical Tips for Working Out, Upper Body

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A weightlifting belt is extremely beneficial for providing spinal support during heavy lifting. The belt warms the tissues, supports, and decreases injury of the back during heavy loads. In theory, it may seem that everyone should wear a belt all the time. However, if used too often, a weightlifting belt can weaken the core muscles and can sometimes lead to back pain. There is a muscle in the body called the transverse abdominis (TVA). This muscle acts as a natural weight belt, which supports and stabilizes the spine. Wearing a belt shuts off and decreases recruitment of this core muscle. Worn for prolonged periods of time, over usage, or dependency can lead to weakening of the lower back and pain can develop. The body needs to be strong without the reliance of a weight belt and this will prevent strain and injury.

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66 Days to Form a New Habit

Feb 7, 2019 11:01:00 AM / by Tracy Creal posted in Practical Tips for Working Out, Healthy Lifestyle

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There’s a saying you might have heard that it takes 21 days to form a new habit. 

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Sometimes Less is More: De-loading Your Training Volume

May 18, 2018 1:34:27 PM / by Neal Maddox posted in Practical Tips for Working Out

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High intensity training has become very popular, as it has shown to be effective in improving fitness. In some training programs, such as CrossFit, high intensity training can be accompanied by high volume training. High volume training consists of multiple workouts per day, with a plethora of movements. High intensity/high volume training can be beneficial for working on several weaknesses at the same time, improving your fitness more quickly than a traditional strength and conditioning program will. The negative aspect of high intensity/high volume training is that too much of it can lead to injury or burnout. Many people do not understand this, nor they understand how to manipulate the volume in order to keep them from burning out or getting injured. A de-load of volume in your training is very important to reset your body and recover in order to ramp up the volume going in to the next phase of your training.

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Having Variance in Your Workouts

Mar 28, 2018 5:37:14 PM / by Neal Maddox posted in Practical Tips for Working Out

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The definition of CrossFit is constantly varied, functional movement performed at high intensity. This means that your workouts should vary from day to day, your movements should mimic tasks you see in everyday life, and the workout’s tasks and pace should be challenging. Constantly varied does not mean that you should be doing random workouts each day. You should have a methodology behind your training and make sure that you perform several different tasks each day. When you notice something is missing from your program, you need to implement it so that you can become the best all-around athlete that you can be. Another way to vary your program is to change the style of your workout. This article will look at different types of workout structures and provide examples of how to carry them out. 

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Be On Time to Your Workouts

Feb 1, 2018 4:33:00 PM / by Neal Maddox posted in Practical Tips for Working Out

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Being punctual is a very good characteristic. It shows discipline, courtesy and responsibility, and it proves that you are dedicated and committed to your affairs. When it comes to training in a group class, it is very important to be on time for class. Most gym group classes run for an hour. They are fast-paced, and packed with tasks from start to finish. If you are late to class, it disrupts the flow of the class, and makes it difficult to keep the class running on schedule. It is also rude to your instructor, and to your classmates.

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No Cherry Picking Your Workouts

Jan 11, 2018 3:44:03 PM / by Neal Maddox posted in Practical Tips for Working Out

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When it comes to fitness, we all have our strengths and weaknesses. Some of us struggle with cardio, some of us struggle with gymnastics, and some of us struggle with heavy weight. It is important to focus on these weaknesses and try to turn them into strengths, or at least become somewhat efficient with them. Sometimes though, certain people will avoid these weaknesses altogether. This is known as the art of cherry picking. Cherry-picking workouts means that you only decide to show up and train on the days when the workout favors you. Then, when some not so favorable exercises show up in the program, you decide to take a day off.

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Mechanics, Consistency, Intensity

Jan 11, 2018 3:41:25 PM / by Neal Maddox posted in Practical Tips for Working Out

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When learning new exercises and movements, or beginning a new training regimen it is important to use proper progressions in order to ensure safety and achieve the necessary training adaptations to improve fitness. CrossFit’s methodology uses the protocol of mechanics, then consistency, and then intensity. 

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Don't Cheat Yourself: Rep Count and Movement Standards

Jan 11, 2018 3:39:07 PM / by Neal Maddox posted in Practical Tips for Working Out

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If you were to ask almost any person who does CrossFit, the number one thing that irks them in the gym is when people do not have integrity with their workouts. This can come in the form of cheating their rep count, not going through a full range of motion for all reps, or inflating their scores on an AMRAP.

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