Blog

Everyone’s Favorite: The Box Jump

THE BOX JUMP Don’t deny it, you know you love them. The box jump is a metabolic conditioning exercise where the athlete stands in front of a box and then proceeds to jump on top of the box with both feet at the same time. Once standing fully upright on the box with hips open, […]

Burning Legs with the Box Step-Up

THE BOX STEP-UP The box step-up is a lower body exercise where the athlete stands in front of a box and then proceeds to step up onto the box one leg at a time. Once standing fully upright on the box with hips open, the athlete then steps down one foot at a time to […]

Killer Engine with the Kettlebell Swing

THE KETTLEBELL SWING The kettlebell swing is a great exercise to build strength in the legs and core muscles. To perform the kettlebell swing, the athlete stands with feet about hip width apart while reaching down to grab the kettlebell off the ground. Once holding onto the kettlebell, the athlete pushes the kettlebell back between […]

Raw Conditioning with Rowing

ROWING Rowing is a fantastic metabolic conditioning exercise where the athlete simulates rowing in a water craft on a rowing machine. The proper rowing motion consists of the athlete starting in a tucked position with knees bent toward the chest, the back upright, and hands holding onto the handle. The athlete then pulls the handle […]

Whip Into Shape with the Wall Ball

THE WALL BALL The wall ball is a compound movement where the athlete holds a medicine ball while performing a front squat, and then as the athlete comes out of the front squat position, he/she uses a push press motion to throw the medicine ball overhead and subsequently hit a target up on the wall. […]

Rev Up Your Running

RUNNING Running. Well, we are pretty sure you’ve got this one down, so we’ll leave it at that. OK kidding. But seriously, running is the most fundamental metabolic conditioning movement in the history of man, in the history of space and time.  It also is one of the most intense metabolic conditioning exercises you can […]

Thinking through the Thruster

THE THRUSTER The thruster is an Olympic weight lifting movement that combines a front squat with a push press.  To complete a thruster, the athlete holds the barbell in a front rack position to complete the front squat and then immediately presses the barbell overhead just as with a push press. Thrusters can be performed […]

Developing a Strong Snatch

THE SNATCH The snatch is an exercise where the athlete lifts a barbell from the ground to overhead in one continuous motion. A unique difference between the snatch and other movements where the athlete must bring the barbell overhead, such as the strict press, push press, or push jerk, is that the athlete uses a […]

Teresa Hamiel Fitness Journey

Name: Teresa Hamiel                  Age: 44 Family: Husband and 2 daughters Occupation: Physician Assistant at North Memorial Time with Fierce Play: 1 year 10 months Before:                   after:                 Results: 70lbs lost(closer to […]

Down and Dirty with the Clean

THE CLEAN The clean is a complex full-body movement where the athlete lifts a barbell from the floor to their shoulders in one fluid movement. The clean requires great coordination and practice to effectively move fluidly through the movement while keeping proper form and utilizing the explosive power needed to lift the barbell properly. To […]

Proper Technique for the Push Jerk

THE PUSH JERK The push jerk is an Olympic lifting movement where the athlete holds the barbell in a front-rack position and then pushes the barbell up from the shoulders overhead. Different than a push press or strict press, the push jerk requires an additional bend in the knee while pushing the bar overhead, allowing […]

Pumped Up with the Push Press

THE PUSH PRESS The push press is an upper-body strengthening exercise where the athlete presses a barbell from shoulder-height to a locked-out position above head, and then lowers it back down to the shoulders. Similar to the strict press, the push press is considered a compound movement because it effectively works not only the shoulders, […]

Achieving Toes-to-Bar

TOES-TO-Bar Toes-to-Bar is a core-strengthening exercise where the athlete hangs from the bar and raises the toes up until they touch the bar. This movement is the last in a series of movement progressions once the athlete has proper upper body and core stability and strength to effectively complete the movement. A standard progression for […]

Reaching the Ring Muscle Up

THE RING MUSCLE UP The ring muscle up is a gymnastics movement that requires great control and strength in the athlete’s upper body. The movement is completed as the athlete hangs from the rings and pulls his/her torso up above the rings until full lock-out of the arms is achieved. Just as with the bar […]

Bar Muscle Up Basics

THE BAR MUSCLE UP The bar muscle up is an upper-body-strengthening gymnastics exercise where the athlete hangs from a bar, and then pulls his/her torso up above the bar with arms locked out.  The bar muscle up is complex in nature and normally requires that the athlete achieve various progressions, such as the chest-to-bar pull-up, […]

Ramp Up with the Ring Row

THE RING ROW A Part of Fierce Play’s Hanging Gymnastics Series The ring row is a hanging gymnastics movement that builds strength in the upper body, in particular the back, muscles, and can act as a great progression movement toward helping athletes achieve a pull up. The ring row is performed when the athlete, holding […]

Ripped Triceps with the Ring Dip

THE RING DIP A Part of Fierce Play’s Hanging Gymnastics Series The ring dip is a great upper-body strengthening exercise that works multiple muscle groups and requires great core strength. To perform the ring dip, the athlete starts by keeping the torso upright with arms locked out as he/she holds onto a set of rings. […]

Persistent Strength with the Pull Up

THE PULL UP A Part of Fierce Play’s Hanging Gymnastics Series The pull up is a hanging gymnastics movement that is great at increasing upper body strength. To perform the pull up, the athlete begins by hanging from a bar with arms extended and then proceeds to pull himself / herself upward until the chin […]

Basics of the Bench Press

THE BENCH PRESS A Part of Fierce Play’s Barbell Powerlifting Series The bench press is an upper-body strengthening exercise where the athlete lies back on a bench with feet on the floor and proceeds to press a barbell from the chest until arms are locked out, and then lowers it back down to the chest. The […]

Raw Shoulder Strength with the Strict Press

THE STRICT PRESS A Part of Fierce Play’s Barbell Powerlifting Series The strict press is an upper-body strengthening exercise where the athlete lifts a barbell from shoulder-height to a locked-out position above head, and then lowers it back down to the shoulders. The strict press is considered a compound movement because it effectively works not only […]

Driving Strength with the Deadlift

THE DEADLIFT A Part of Fierce Play’s Barbell Powerlifting Series The deadlift is one of the most functional weightlifting exercises that can be performed, as it mimics the everyday movement of picking things up off of the floor. While the deadlift can have a bad rap for creating injury in the back, it is certainly an […]

Better Backside with Barbell Lunges

THE BARBELL LUNGE A Part of Fierce Play’s Barbell Powerlifting Series The barbell lunge is a variation of the standard lunge that incorporates the use of a barbell in three possible ways: a back rack, front rack, or overhead position. The barbell lunge is performed the same as a standard lunge, having the athlete places one […]

Obliterating the Overhead Squat

THE OVERHEAD SQUAT A Part of Fierce Play’s Barbell Powerlifting Series The overhead squat is a variation of a barbell squat and is an exercise used to strengthen the lower half of the body. Just as the name implies, the overhead squat requires that the athlete perform a squat while holding a barbell above his/her head, […]

A Fearless Front Squat

THE FRONT SQUAT A Part of Fierce Play’s Barbell Powerlifting Series The front squat is one variation of a barbell squat and is exercise used to strengthen the lower half of the body. True to its name, the front squat relies on the athlete’s ability to perform a squat while holding a barbell in front of […]

Back Squat Basics

THE BACK SQUAT A Part of Fierce Play’s Barbell Powerlifting Series The back squat is one of the most fundamental weight lifting exercises used by athletes to strengthen the lower half of the body. The squat relies on the athlete’s ability to perform an air squat while holding a barbell on the backs of the shoulders […]

Badass with the Handstand Push-Up

THE HANDSTAND PUSH-UP A Part of Fierce Play’s Grounded Gymnastics Series Also called an inverted push-up, the handstand push-up is an exercise where the athlete kicks up into a handstand position against a wall, and then proceeds to lower and raise him/her self in push-up motion. There are two variations of the handstand push-up, one that […]

Surefire Strength with the Pistol

THE PISTOL A Part of Fierce Play’s Grounded Gymnastics Series Also called the one-legged squat, the pistol is an exercise that requires the athlete to lower him/herself down into the squat position while keeping all of his/her body weight on that single leg. Similar to the air squat, the pistol is a great body-weight strengthening […]

A Better Butt with Lunges

THE LUNGE A Part of Fierce Play’s Grounded Gymnastics Series  The lunge is a lower-body movement where the athlete places one leg in front of the body, with the foot flat on the floor and the knee bent, while the other leg remains behind the body.  The athlete should alternate legs to ensure both legs […]

Don’t Hate Them, Annihilate Them: Burpees

THE BURPEE A Part of Fierce Play’s Grounded Gymnastics Series  The burpee is a full-body exercise where the athlete, starting in a standing position, lowers him/herself down to the ground in order to touch the chest the ground, and then stands fully back up and jumps and claps at the top. The burpee is effective […]

Flying High with the Superman

THE SUPERMAN A Part of Fierce Play’s Grounded Gymnastics Series  The superman is an exercise where the athlete, lying on his or her stomach with arms and legs extended straight, raises both arms and legs simultaneously off the floor by a few inches. Getting its name because the movement mimics the comic book superhero flying […]

Toning Your Tummy with the V-Up

THE V-UP A Part of Fierce Play’s Grounded Gymnastics Series The v-up is an exercise where the athlete lies on the floor and then folds the body at the hips while keeping arms and legs straight to create a v shape in the body. Similar to the hollow hold and plank, the v-up is an […]

Reaching New Heights with the Mountain Climber

Mountain Climber A Part of Fierce Play’s Grounded Gymnastics Series The mountain climber is an exercise where the athlete holds a plank position while attempting to bring their feet up toward their hands in a swift alternating motion. This movement engages the athlete’s core muscles, as well as the legs and arms. Unlike static core-strengthening […]

Excelling in the Hollow Hold

THE HOLLOW HOLD A Part of Fierce Play’s Grounded Gymnastics Series  The hollow hold is an exercise that engages the athlete’s core muscles and relies on the athlete’s ability to hold an arched body position while lying on the floor and keeping legs and arms off the ground. Similar to the plank, the hollow hold […]

Solid Strength with the Plank

THE PLANK A Part of Fierce Play’s Grounded Gymnastics Series  The plank is a fundamental core-strengthening movement that is centered on the athlete’s ability to hold his/her body parallel to the floor, on either his/her hands or forearms. The movement requires good stability of the abdominal wall and back muscles so that the back and […]

Crushing the Sit-Up

THE SIT-UP A Part of Fierce Play’s Grounded Gymnastics Series  The sit-up is an exercise in which the athlete sits up from a horizontal position on the floor without leveraging the strength of his/her arms or legs. The sit-up is one of the most foundational exercises used to strengthen the abdominal, or core, muscles. It […]

Conquering the Push-Up

THE Push-UP A Part of Fierce Play’s Grounded Gymnastics Series  The push-up is an exercise in which the athlete lies face down on the floor and raises their body up off the floor by pressing down with their hands and then lowers their body back down to the floor while keeping their back straight. The […]

Mastering the Air Squat

The Air Squat A Part of Fierce Play’s Grounded Gymnastics Series  The air squat, also called a body weight squat, is a movement that focuses on the athlete’s ability to sit back and lower themselves into a position slightly lower than if he/she were sitting into a chair. The movement requires good hip, ankle, and […]

What I’ve learned from CrossFit

The other day I went to coffee with a friend/client David Belt. For those of you who know David, he is a friendly, humorous, high energy, positive person. He is exactly the type of person I like to surround myself with. While we were having coffee he wanted to share an email he sent to […]

New Year Resolutions

5.75 Steps to your Bulletproof New Year’s Resolution

2016 is here and it’s time to set those new year’s resolutions that no one can ever seem to stick with. You know how it goes. The new year comes around and you tell yourself, I’m going to make this change and I’m never going to look back! January 30th rolls around and you’re like, […]

Life After Bootcamp

Enrollment Day. The 6-week journey to a happier, fitter, healthier you. Graduation Day. It’s our Proven Results System that’s guaranteed [yes, actually guaranteed] to finally deliver you the results you’ve been searching for. But did you know that our 6-Week FITCAMP is actually just the start of the healthiest chapter of your life? The tools we […]

Eat all you want perform better and melt away that fat

Aren’t You Hungry? Now more than ever, people are being conditioned to believe that the key to losing weight is eating less. While there is some merit to this school of thought, it can often cause more harm than good. The main problem is that the “eat less, lose weight” strategy focuses solely on the […]

Friendship

Think back to your first day of Junior High. Chances are if your school was anything like mine, you had some of your old friends from elementary school there, but also a whole bunch of new faces from other schools too. You might also remember a time where you didn’t have any of your close […]

Pizza, Coors Light and Diet Pills

It seems that every day our lives get more and more convenient. The more convenient life gets, the more we are conditioned to want something for nothing. Many people these days want to pop some diet pills, eat some pepperoni pizza and chase it all with Coors Light – then they expect to lose weight or […]

What Results Really Look Like

Close your eyes. Wait, you’ll have to open them to finish reading this, but you get the idea. Have you ever sat and thought what it would look like, I mean what it would REALLY look like, if you achieved the results that you wanted? I had a phone call yesterday with a new lady, […]

What You’re Missing At FITCAMP!

Have you ever had a friend try to get you to listen to a certain singer or song? You know, it’s one that you’ve heard before, or really, ‘thought’ you heard before? And then you actually get to listen to the new song they’re talking about! BAM – all the sudden it’s your FAVORITE SONG […]

The #1 Ingredient to Success

You Need To Be Optimistic – Have you ever heard someone say, “you are what you think about most of the time?” Did you ever wonder what the heck they were talking about?  It’s kind of an archaic phrase, “you are what you think about most of the time.” Or maybe you’ve heard people say, […]

Fear Not

CAN YOU FEAR NOT? Fear is the #1 limiter in almost every endeavor in life.Why are people afraid? Why are people afraid? That’s a great question and like all great questions, It’s a very hard one to answer. Day in and day out I have new clients coming in worried that they will do something […]

Should I sign up for the CrossFit Open this year?

Have you been asking yourself “Should I sign up for the CrossFit Open this year?” Telling yourself “I’m not gonna win so why should I pay $20. I can just do the workouts and see where I finished by looking at the leaderboard.” First, if you are tell yourself your not gonna do well so why do […]