rope climb military

How to Climb a Rope

One of our more unique exercise implements at Spring Hill Fitness is a 15 foot climbing rope.  Most people don’t have a clue about how to climb it, so I wanted to give you all some tips on doing so safely and effectively. You can approach rope climbing as either an obstacle to conquer or…

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klokov training pic jerk at crossfit facility

Olympic Lifting Programming

My previous post about Olympic lifting inspired a few readers to ask how to program an Olympic lifting routine.  Here I’ll share an approach that worked great for me.  A wonderful thing about this routine is that it can be adapted to just about any level of lifter, from beginner to advanced. Let me start…

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Exercise in Peru

Working Out While on Vacation

If you’re lucky enough to take the occasional vacation out of town, you might wonder what to do about your workouts.  You don’t want to slack off and lose your hard earned gains, but on the other hand you don’t want to spend your vacation in the gym.  What’s one to do? There was a…

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OL rezazadeh3

Olympic Lifting is in the Air

In honor of the 2016 Summer Olympics, I wanted to post up a few Youtube videos to get people pumped up about the weightlifting!  First, a highlights clip (3 minutes) from the 2012 Olympics: 2012 Olympic Games highlights (won’t embed) Here’s a clip (2 minutes) of Kendrick Farris, the sole male U.S. lifter who qualified…

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abs in kitchen not 250k crunches

Some Basics of Getting Lean, by Seth Kalb

It’s that time of year again.  The cardio room at the gym becomes more busy as so many of us try and trim down for the beach.  So it seemed appropriate to write a blog for this page on the subject of leaning out as far as what to do in the gym.   Before…

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crossfitter viewpoint poster

Is CrossFit any good?

Seems like everyone has an opinion of CrossFit these days, so here’s mine.  Let me preface by saying I’ve never actually been to a box to “do” CrossFit.  I’ve done some CrossFit workouts (e.g. Grace sub 2:30 and Fran sub 5:00 without kip) and have an extensive background in weightlifting and strongman which I feel…

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toddler chewing cord

Guide to Injury Prevention

Minor injuries in the weight room are fairly common, but they don’t have to be.  Follow these points to stay as healthy and pain free as possible. Proper exercise form – It’s best to get an experienced lifter or trainer to help you with your exercise form, but the important points that apply to most…

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The Role of Genetics

Today I want to talk about the importance of genetics when it comes to results in the gym.  The truth is the genes you were born with make a huge difference in your ability to gain muscle and lose fat as well as the overall shape that your body will take when you get fit.…

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trophy monster

Should You Compete?

This post is for those of you who’ve considered taking exercise to the next level by competing in one of the strength or fitness based sports, such as Powerlifting, Olympic lifting, Strongman, Bodybuilding/Physique/Figure, CrossFit, Highland Games, or endurance sports like obstacle courses or triathlons. The questions that normally come to mind before taking that plunge…

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double forearm pic

How to Build Fantastic Forearms

Forearms are one of the most useful body parts to develop because we grab things with our hands every day.  They’re also on display any time you wear a T-shirt.  Don’t be embarrassed the next time you’re asked to open a jar or the weather gets warm and your little baby forearms are dangling from…

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