Personal Training Programming Slower Exercises into a CrossFit WOD
Learn how to incorporate bodybuilding and personal training exercises into your CrossFit Workouts. Tips and clear examples are provided.
Search Results for: lower
How to Lower Your Inflammation
101 Inflammation Guide: learn how to reduce inflammation to decrease body pain and improve recovery.
Rankel + Sand Reaper
Workout Date: July 4, 2025 at 8:30am-10am.
Because after Rankel, you don’t need a second barbell—you need a shovel.
This Friday, Sand & Steel is turning up the heat with a patriotic dose of pain.
We’re honoring fallen Marine Sgt. John Rankel with a benchmark Hero WOD that demands grit, pacing, and raw effort. But that’s just the beginning.
Immediately after, those bold enough can take on The Sand Reaper—a Challenger workout built from sandbags, shuttle runs, and sheer willpower. Together, they deliver one of the most intense, well-rounded, and devilishly satisfying training sessions we’ve programmed all year.
💣 Highlights:
Full-body fatigue from hinge-heavy movements and grip grinders
Odd-object conditioning that builds real-world strength
A themed challenge with an Evil Satisfaction Score of 57/60
💥 Expect to test your limits. Compete with your friends. And walk out stronger.
Read the full breakdown, movement prep, coaching cues, and evil-themed scoring inside 👉
Devil’s Chip List
Workout Date: July 6 at 9AM.
What happens when you give a coach 90 minutes, a devilish chipper, and an appetite for total-body domination? You get The Devil’s Chip List—a workout forged in sweat, science, and sadistic brilliance.
In this special long-form class, we break down why this isn’t just a workout—it’s a complete training experience. From prehab and priming to a brutal yet balanced chipper and a recovery cooldown worthy of a yoga retreat, this session delivers on every front.
In our full analysis, we dive into:
The top strengths that make this class a coaching goldmine
Weaknesses to watch (yes, even evil has limits)
Category scores across functionality, challenge, fun, and more
Final verdict: 9.1/10 – A premium long-form coaching experience
💀 Curious if you’re ready to survive The Devil’s Chip List?
Read the full breakdown and see why we call this the most complete class design we’ve ever unleashed…
Why Lifting Less Could Be the Key to Fixing Your Shoulder Pain
Shoulder pain doesn’t have to sideline your training. In fact, it might be the perfect signal to shift your strategy. This article explores how lifting less—when done intelligently—can reduce shoulder strain, promote recovery, and ultimately make you stronger. Learn to recognize the warning signs of overtraining, understand the science behind deloading, and apply practical tips to stay active without aggravating your joints. It’s not about quitting—it’s about training smarter, not harder.
ChatGPT Analyzes Paul’s Sunday WOD
Sunday OnRamp workouts are manually programmed by me. No subscriptions, no cheat sheets. I looked at my athletes and I try to build them something better every week. I wonder what ChatGPT thinks of my workout tomorrow? Maybe we should ask it?
Sand and Steel Fitness Return Policy v1
Sand and Steel Fitness Return Policy V1.0 At Sand and Steel Fitness, we want you to be completely satisfied with your purchase. We stand behind the quality of our products …
Gym Reapers Lever Belt Weight Lifting
For powerlifters prioritizing maximal support, a secure fit, and long-lasting durability, the Gym Reapers Lever Belt is a solid investment to enhance stability and performance under heavy loads.
Kates Real Food
These organic energy bars are made with whole food ingredients like protein-packed nuts, fiber-filled seeds, and nutrient-dense fruits. Our organic food bars are lightly sweetened with true source certified honey …
CORE Nutritionals Platinum Meal Replacement Powder
A delicious and convenient meal replacement powder packed with high-quality ingredients to fuel your body, support your goals, and simplify your nutrition.
CORE Nutritionals Daily Health Pack, Micronutrients, Omega-3, Probiotics, Greens and Reds, and Products to Support Vital Joints and Organs
30 packets containing a blend of micronutrients, omega-3s, probiotics, greens and reds, and ingredients targeting joint and organ health.
Nutrition Lab 11 – Principles of CrossFit Nutrition
Ready to fuel your body for peak CrossFit performance and unlock a healthier you? Forget the tired ‘calories in, calories out’ mantra and dive into the powerful principles of CrossFit nutrition. In this Nutrition Lab, we’re going beyond the basics and exploring how a strategic combination of garden vegetables, lean meats, nuts, and seeds – with a measured approach to fruit, starch, and absolutely no added sugar – can revolutionize your fitness journey. We’ll dissect the 40-30-30 macronutrient ratio that forms the cornerstone of this approach, and uncover the science behind protein absorption and insulin spikes, revealing why the type of carbohydrate matters just as much as the quantity. Drawing wisdom from CrossFit founder Greg Glassman and insights from Coach Paul Roberts, we’ll tackle the critical role of the block system in meal planning, expose the flaws in simplistic calorie counting, and explore the hormonal dance of ghrelin and leptin that governs your appetite. Whether you’re striving for a sub-three-minute Fran or simply aiming to optimize your overall well-being, this deep dive into CrossFit nutrition will equip you with the knowledge to transform your body from the inside out. Get ready to measure, track, and conquer – your path to elite fitness starts now.
Why You Should Hire a Personal Trainer & How to Become One
Are you ready to take your fitness journey to the next level? Or perhaps you’re a passionate fitness enthusiast considering a career as a personal trainer? In this comprehensive guide, we’ll explore the transformative power of personalized fitness coaching. As someone who has trained and hired over two hundred personal trainers, I’ve seen firsthand the incredible impact that expert guidance can have on achieving health and fitness goals. Whether you’re striving to lose weight, build strength, recover from an injury, or simply adopt a healthier lifestyle, a qualified personal trainer can be your ultimate ally. And if you’re considering a career in personal training, I’ll share the essential qualities and skills needed to thrive in this rewarding field. -Coach Paul
Nutrition Lab 10: Mindset and Preparation for Making Healthier Choices
Learn more about Metabolic Syndrome, Cheat Meals, 10 Rules for Weight Loss, 11 Foods to Avoid, Shopping Lists, Building Healthy Habits, 80 Superfoods you Should be Eating.
Should I Invest in a Personal Trainer?
Hitting the gym solo can be a great starting point, but if you’re serious about achieving your fitness goals efficiently and safely, investing in Sand and Steel’s Personal Training is a game-changer. We handle the programming and the customization. We teach you how lift properly and scale the workouts to your level. We provide you with professional-athlete level workouts that are adjusted and modified to fit your body at your fitness level. Learn more about the benefits of personal training vs. doing your own thing at the gym. Fully cited with recent research papers, this article explores the scientifically-backed benefits of personal training vs going solo. Personal Training is an investment in your body and your healthy.
Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment
Walking into a CrossFit box for the first time can be overwhelming, especially when you see the array of gear people are using. What’s essential? What’s optional? This listicle breaks down the must-have and helpful equipment for CrossFit, demystifying the gear and helping you make informed decisions about what’s right for you. Whether you’re a seasoned CrossFitter or just starting out, this guide will help you gear up for success.