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.
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How to Lower Your Inflammation
101 Inflammation Guide: learn how to reduce inflammation to decrease body pain and improve recovery.
CrossFit Sand & Steel | Alexandria VA
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Mobility vs Flexibility vs Yoga vs Stretching
Exercise is essential for good health, but I am assuming you already know that. But did you know Mobility Training is just as essential? Do you even know what Mobility Training is and how it differs from concepts like flexibility, yoga, and stretching? That’s what this article is all about. Because without sufficient mobility, you cannot be all that you wish to be. This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running. You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a powerlifter, your recovery times are slower. Mobility is critical for all sports and physical activities. Period.
Rigid Shop-Vac vs the Dyson Vacuum: Which Cleans Your Gym Better?
Will a Shop-Vac help you keep your gym cleaner than a top of the line home vacuum like a Dyson? If you own a gym or work in a gym, I am sure you are doing everything you can to keep your gym cleaner and healthier for your members. We want to do better for our clients, so put down the money to buy a top of the line Rigid Shop Vac for our gym. Here is what we learned.
Cable Flys Variations and Exercise Tips
Chest Flys variations for building Pectoris Major (pecs). Low to Mid Cable Flys, Neutral Grip Cable Flys, Pronated Grip Cable Flys, and 1 Arm Cable Flys.
Beginner Warm-up and Workout Program
Paul discusses some of the key programming aspects to our first workout in the Level 1 biomechanics and strength training program.
Bench Press Progressions
What’s the Best Exercise for Developing a Strong Chest? Bench Press. That’s the answer. Yes Dips, pushups, ball pushups, flys, etc. are good too. Nothing works faster or better than …
CrossFit Movement Analysis: Core Points of Performance
Rapidly identifying and correcting movement faults is essential for athlete safety and performance optimization. Poor technique creates power leaks and increases injury risk. This guide teaches you to categorize movement faults systematically, enabling effective coaching decisions about which errors to prioritize and how to correct them.
Rankel + Sand Reaper
Tackle the July 4, 2025 double-feature workout at Sand & Steel: Hero WOD Rankel followed by Challenger WOD The Sand Reaper. Grit, intensity, and fun—scored 57/60 on the Evil Satisfaction Scale.
Devil’s Chip List
🔥 Get the full workout analysis of The Devil’s Chip List—a 90-minute CrossFit class designed for July 13, 2025. Discover its strengths, scaling options, and why it scored a 9.1/10 as a premium coaching experience.
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.