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This Endurance Athlete Completed 19 CrossFit ‘Girl’ WODs In a Row



The CrossFit ‘Girl’ workouts make for some of the most feared sessions in fitness. Named similarly to thunderstorms and cyclones – it’s intentional, of course, since the workouts are meant to mimic the force of a storm – CrossFit’s ‘Girls’ workouts are the gold standard for WODs and, when done at the RX level, are likely any athlete with one bring reduced heart rate to your knees.

But what happens if you do more than a dozen “girls” workouts in a row? This was the hypothesis that CrossFit athlete Michael Miraglia set out to test by attempting to run 31 ‘Girl’ WODS in a row for the world’s first ‘Girl WOD Marathon’. (Continued below)

Miraglia is no stranger to impressive fitness performances. He has completed a consecutive 500 lb (226 kg) deadlift and one mile under five minutes run, completed the world’s first “strongman marathon,” and achieved over 20 professional podiums in obstacle racing.

“I performed well and I am very happy with my performance. I know that despite this failure, I will definitely be stronger if I just try this feat.”

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When shooting a target of 31 workouts, Miraglia managed to loop through 19 ‘Girl’ WODs – it took six hours and 17 minutes to complete them all – before they called the time.

“Felt great during the first 11 workouts. Then my hands started tearing and the pull-ups became a big problem for me. I couldn’t grab a dumbbell either and I knew it was going to be a fight,” said Miraglia to BarBend. “I performed well and I am very happy with my performance. I know that despite this failure, I will definitely be stronger if I try this performance.”

Even so, Miraglia remains more motivated than ever to fully master the challenge and master even more functional fitness challenges. “I’ll do this feat again after learning from all the mistakes,” he said. So he accepted the challenges and the times achieved:

Franz (3:14), Three rounds for time, 21-15-9 reps:

      • Barbell thrusters (42.5 kg)
      • Pull-ups

        Annie (7:32), reps for time, 50-40-30-20-10:

          Jackie (7:18), For time:

          • 1000m row
          • 50 thrusters (empty barbell, 20kg)
          • 30 pull-ups

            Diane (6:35), repetitions for time, 21-15-9:

            • Deadlift (102kg)
            • Handstand pushups

              Nancy (13:36), five laps on time:

              • 400m run
              • 15 overhead squats (42.5 kg)

                Helen (9:07), three laps on time:

                • 400m run
                • 21 kettlebell swings (24kg)

                  Linda (11/28), For time: 10-9-8-7-6-5-4-3-2-1

                  • Deadlift, 1.5x body weight
                  • Bench press, body weight
                  • Clean, three-quarters body weight

                    Isabel (4.46), For the time:

                    • 30 barbell snatches (60kg)

                      Ingrid (9:10), 10 laps on time:

                      • Three barbell snatches (60kg)
                      • Three burpees over barbell

                        Grace (4:58), For the time:

                        • 30 clean-and-jerks with the barbell

                          Grettel (8:16), 10 laps on time:

                          • Three barbell clean-and-jerks, (60kg)
                          • Three burpees over barbell

                              Elizabeth (11:06), Temporary, 21-15-9 reps:

                              • Barbell cleans (60kg)
                              • Ring dips

                                Eva (52:23), five laps on time

                                • 800m run
                                • 30 kettlebell swings (24kg)
                                • 30 pull-ups

                                  Barbara Anne (50:58), Five laps on time:

                                  • 20 handstand pushups
                                  • 30 deadlifts (60kg)
                                  • 40 sit-ups
                                  • 50 double briefs
                                  • Rest three minutes

                                    Lynne (60 reps), AMRAP five minutes:

                                    • Max bench press (body weight)
                                    • Maximum pull-ups

                                      Track (31 reps), Five rounds for maximum reps:

                                      • Hang power snatches (three quarters of the body weight)
                                      • Handstand pushups
                                      • Rest as needed between rounds

                                        Gwen (85lbs / 38kg), For Load, Rep scheme 15-12-9:

                                        • Unbroken barbell clean and jerks
                                        • Rest as needed between sets

                                          Angie (25:47), Temporary:

                                          • 100 pushups
                                          • 100 pull-ups
                                          • 100 sit-ups
                                          • 100 squats

                                            Andi, for the time:

                                            • 100 barbell hanging power snatches (30kg)
                                            • 100 barbell presses (30kg)
                                            • 100 barbell sumo deadlift high pulls (30kg)
                                            • 100 barbell front squats (30 kg)

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    Men’s Health

    Bust Through Leg Day Plateaus With Zercher Squats



    This is your quick workout tip, a chance to learn how to work smarter in moments so you can start exercising right away.

    The Zercher Squat works your quads, glutes, abs, traps, and even your biceps.  How to do it with perfect shape.

    © SolStock – Getty Images
    The Zercher Squat works your quads, glutes, abs, traps, and even your biceps. How to do it with perfect shape.

    Everyone crouches (or at least everyone should). Whether you’re a marathon runner trying to gain a competitive advantage, a bodybuilder preparing for the stage, or an everyday iron man looking to build strength and shred it, exercise can help you achieve your goals and deserve it a place in your weekly routine. In fact, nothing builds foreleg muscles better than loading a bar or grabbing some heavy dumbbells and walking on grass. But, as with any exercise, you need to regularly change the way you perform it to keep seeing results.

    That’s where a lot of guys get in trouble. They get good at one squat variant – mostly the barbell squat or the front squat – and never deviate from it because they are good at it and think jumping into another variant is inconvenient and awkward. But the moment you think this is the moment you need to force yourself to try something different because you have just experienced one of the first signs of an impending plateau.

    Enter the Zercher Squat. Invented in the 1930s by the strong man from St. Louis, Ed Zercher, this advanced front load exercise moves the bar from the tops of the shoulders to the crooks of the elbows. If this sounds slightly masochistic, you are not wrong (holding a heavily loaded Olympic pole in your arms isn’t exactly comfortable), but if you can handle it, the benefits are numerous.

    Gallery: I tried a 10 minute fitness session from Simone Biles ‘Gold Over America Tour – It’s Flippin’ Hard (PopSugar)

    Simone Biles' Gold Over America Tour features a strong lineup of world class gymnasts.  And before the group's tour stop in Minneapolis, MN, on October 13th, some of them did 10-minute conditioning (because top athletes obviously train before they perform!).  Olympic gold medalist Jade Carey and Olympic team silver medalist Grace McCallum streamed the training live on Instagram, led by gymnastics veteran Chellsie Memmel.  There were two rounds - one with five moves and one with four.  The exercises reminded me of the conditioning sessions I did earlier in training when I competed in gymnastics;  they would involve high-intensity circuits with a mixture of body weight strength and cardio movements.  In addition, my trainers have often included useful exercises that help us perfect our form at each event and thus translate it into better routines (think of: handstand exercises for bars).  For this workout specifically, expect to challenge your core, legs, and upper body with lots of plyometric movements.  It's not a workout for beginners, but you can change it up as needed.  10-Minute Gold Over America Tour Conditioning Exercise Equipment: An exercise mat is recommended.  Instructions: Make sure you warm up beforehand.  Do each exercise for 30 seconds.  You complete the first cycle and then rest for 30 seconds before finishing the second cycle.  After another rest period, you will run through each lap again, as shown below.  That's two rounds, twice in total.  As always, make sure you cool down with some stretches.  Round 1 3 heel lifts, 3 toe lifts: 30 seconds Alternating kinking lunges to squat: 30 seconds 2 jumping jacks, 2 burpees: 30 seconds 3 hollow rocks, 3 opening-closing: 30 seconds Rolling candles: 30 seconds pause for 30 seconds.  Lap 2 Alternating lunge: 30 seconds Pike Push-Up: 30 seconds Wide-narrow-wide knee bend jump: 30 seconds Skater: 30 seconds rest for 30 seconds.  Repeat this entire workout one more time with both circuits.  Review: Gold Over America Tour 10 Minute Fitness Workout Personally, I felt breathless after a single lap.  I liked the fact that the circles included a mix of different muscle targeting exercises so I didn't do any strict core or lower body movements for a few minutes.  The exercises that were the most challenging for me were the combination of double jumper and burpee and the combination of hollow rock and open-close.  The latter requires you to hold a hollow position for 30 seconds, and it's a belly quake waiting to happen!  My next goal will be to repeat the circles four times for a 20-minute workout, as opposed to twice for a 10-minute session.  Put on your best jersey - mine from GK Elite - and get started!  Be sure to check out a breakdown of each step.

    The Zercher squat not only forces you to maintain a more upright trunk position – an important point of proper form in almost all squat variations – it also encourages you to fall deeper into the lower position (i.e., walking on grass) and increases engagement in the core, biceps and traps. It is also an advanced form of squat and an excellent way for experienced strength athletes to diversify their routines and challenge themselves with what many consider to be a brutally new way of performing a classic exercise.

    Your movement: If you’re relatively new to strength training and haven’t mastered the front squat with the barbell, start there. But if you’ve been training for a while and have practiced both the back and front squats, don’t hesitate to try the Zercher.

    As mentioned above, it will likely be uncomfortable at first, but your arms will adjust quickly, and the unique challenge for both your lower and upper body can help make new gains even in the most stale of routines. Start with a lower weight than you would normally use to master the pattern of movement, and then work your way up from there.

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    Men’s Health

    What Is a Sound Bath? Benefits of Sound Baths



    More relaxed. Less stressed. Connected to your creativity and ready for whatever the day brings. Sounds like an ideal situation, doesn’t it? This can be experienced by people who take a sound bath – a calmer state of mind is one of the main benefits.

    Sound baths are an ancient meditative practice with roots in Tibet two thousand years ago and have gained popularity in the United States relatively recently. It’s not uncommon for yoga studios, meditation rooms, wellness retreats, and other experiences related to mind-body practices to provide a sonorous bathing experience.

    “In a sound bath, you immerse yourself in the sound frequency,” explains Elizabeth Trattner, an acupuncturist who is nationally certified by the National Certification Commission for Acupuncture and Oriental Medicine. “Sound around you creates a” bath “of visceral sound in which you can feel the frequency of the sound in the deepest parts of your body. A sound bath creates a meditative state in which the brain sends out healing brain waves. “

    A sound bath can be meditative and relaxing, and often the benefits depend on how you go into the session.

    Unlike yoga, there are no physical fitness or flexibility requirements and it is something that can be enjoyed by new and experienced practitioners alike. Here’s what a sound bath is (tip: no soap required), what it does, what benefits it has, and how it can help you relax and reset.

    What exactly is a sound bath?

    In order to understand what a sound bath is, it is important to clarify what a sound bath is not: a sound bath does not contain water or a bathtub, and no nudity is required. Instead, a sound bath “surrounds” your body with different sounds, resulting in an altered mental state that many proponents find relaxing, similar to meditation.

    A traditional sound bath uses different Tibetan singing bowls – a type of instrument that emits different sounds based on the vibrations of a hammer. Up to 40 different Tibetan singing bowls can be used in the sound bath, and the sound is not necessarily the “music” you are used to. Instead, different tones and frequencies can help guide you into a meditative state.

    A sound bath doesn’t necessarily have to be a group experience. A sound bath can also be performed solo with the help of a playlist.

    Benefits of a sound bath

    Sound baths have several advantages. A recent study found that the sounds made in a sound bath can reduce stress and anxiety.

    Trattner recommends setting an intention when going into a sound bath. This can be to recharge or to overcome a particular mental block or problem that is preoccupying you. There are no “rules” for experiencing a sound bath. Some people close their eyes and lie down, others sit cross-legged, or others walk around the room.

    The sound bath practitioner can share some best practices to ensure that the experience is as good as possible for you and other participants. Sound bath experiences can last between 60 and 90 minutes, but there can also be shorter or longer experiences.

    This is how you experience a sound bath

    Many yoga studios and other wellness studios offer sound bath experiences. A conversation with local wellness practitioners – acupuncturists, Reiki specialists, yoga teachers – can lead you to a local sound bath. You may also be able to set up a private sound bath with a practitioner. This can be done in person or remotely.

    You should come to your sound bath early and wear comfortable clothing. Coming hydrated is also a good idea, as sound is better transported through water, Trattner says (including the water in your body). Falling asleep) and want to stay away from alcohol before the experience.

    After the sound bath, you may feel dreamy or relaxed. Take the time you need to “get out” of the sound bath. It can be a good idea to take a sound bath at night and then go to sleep without focusing on screens or devices.

    You can also experience a DIY sound bath at home. Some people may like to experiment with their own singing bowl. Other people may find playlists or videos online. If you take a sound bath at home, the same rules apply: make yourself comfortable, drink some fluids, and make sure you have enough time (phone off!) To sink into the sounds and vibrations.

    You can have a healthy bath as often (or infrequently) as you want. Trying out different experiences and practitioners, or experimenting on your own, can help you assess how effective a sound bath is for your mindset.

    This content is created and maintained by third parties and imported onto this page to assist users in providing their email addresses. You may find more information on this and similar content at

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    Men’s Health

    Kaupapa Māori research project reveals structural racism in prostate cancer care



    The Oranga Tū prostate cancer project has mapped the “cancer path” for Māori men, highlighting significant gaps in service delivery and health barriers that lead whānau to seek help through emergency rooms.

    Associate Professor Jacquie Kidd (Ngāpuhi), who co-led the Movember-funded project, said whānau was without the guidance they needed to feel safe and sure they had the right tools to diagnose and treat, left with their own research.

    “Health services need to involve Māori in making decisions about service delivery.

    “They need to be aware of the barriers posed by colonization and racism, and actively address those barriers for Māori within their organizations and in relation to their communities,” says Kidd.

    Associate Professor Jacquie Kidd says new research shows the health funding system is creating barriers for Māori men with prostate cancer.


    Associate Professor Jacquie Kidd says new research shows the health funding system is creating barriers for Māori men with prostate cancer.

    * Dr. Matire Harwood wants racism to be addressed in the healthcare system
    * Face a Fatal Diagnosis: The Men Who Have Prostate Cancer
    * Kaupapa Māori solutions are key to better outcomes in Māori cancer, said hui

    Nearly 4,000 men in Aotearoa are diagnosed with prostate cancer each year and 600 men will die from it, the report said. Within this group, Māori men are later diagnosed, have poorer health, and die 50 percent more often than non-Māori men.

    The Kaupapa Māori Project used Te Whare Tapa Whā, a world-renowned Māori health philosophy developed by Tā Mason Durie, to provide its framework. It used a Māori lens to analyze the Māori-specific data and examine the cancer journeys of 15 men, their whānau and 30 Māori and non-Māori service providers.

    Physical, focused on the physical dimensions of men’s experiences. Mental health issues such as stress, anxiety, and control. The family side included the views of family members and the spiritual side looked at spiritual elements such as religion.

    First, Kidd said, the researchers reached out to participants to track their progress in the health system. What they found was that it was not the men or their families that were responsible for the lack of care, but the lack of cohesion between the different types of service that caused problems for the men.

    It became clear to Kidd and her team that the system needed an overhaul to help patients navigate the cancer path.

    A breakdown in communication between health services has created inequality for Māori with prostate cancer, says one researcher.


    A breakdown in communication between health services has created inequality for Māori with prostate cancer, says one researcher.

    Some participants told the researchers that they were concerned about the process and had not received the information they needed to make decisions about their treatments.

    One man said, “I never felt that I was given all of the information about the different treatment options, especially radiation. It wasn’t until much later, when I was with the Prostate Cancer Foundation, that I heard about all the possibilities. “

    Another said the separation between his GP and the specialist made him wait for his biopsy results.

    “My diagnosis was only confirmed when I went back to the family doctor and got the results of the biopsy and he had to ask the specialist who finally diagnosed him with prostate cancer.”

    Kidd said this interruption caused unnecessary anxiety in whānau.

    Kidd said current health system funding has been tampered with to put smaller health care providers, often Māori health providers, in competition with larger primary health care organizations. This prevented referrals from going to websites that would help whānau deal with the stress of diagnosis with a multi-dimensional hauora focus, not just clinical.

    “The lack of wanaungatanga (kinship) between services actually creates this gap. The Pākehā services would know how to achieve this [Māori] Services but don’t know who works there.

    “That is structural racism, it is built into the financing structures.”

    But the gaps between whānau and health services could be closed if primary health organizations, working with each other, with other services and the communities where whānau live, operate wanaungatanga with a trusted guide to help them provide the right services to their families find, said Kidd.

    MÄ ?? ori men need a multidimensional Hauora approach to get the best results after diagnosing prostate cancer, the researcher says.

    Lawrence Smith / stuff

    MÄ ?? ori men need a multidimensional Hauora approach to get the best results after diagnosing prostate cancer, the researcher says.

    “Our vision is a health card for whānau, on which all services are connected and whānau can see everything that is available to them. This includes whānau knowing how to get outside of all services and services that support whānau, ”says Kidd.

    Kidd said the project was one more file to add to the stack that showed the system had been building barriers for Māori to seek equitable health care.

    “This is just another piece of research that says what the Māori already know.

    “To some extent, there is real hope that the Māori Health Authority will change the culture.”

    Robert Dunne, Movember NZ’s country manager, said the organization funded Oranga Tū because it recognized the importance of improving Māori health outcomes.

    “Education, innovation and an open discussion about prostate cancer are needed to prevent Māori men from dying prematurely,” said Dunne.

    “The importance of spirituality and connection with people, land and history has often been overlooked in this area.

    “We hope that this innovative approach from the Māori communities in Waikato and Dunedin can be applied across Aotearoa.”

    As part of the project, a cinematic short film was produced that captures the life experience of Māori men with prostate cancer in Aotearoa, including some of those who participated in this research.

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