Types of CrossFit Equipment

There are proper tactics of carrying out these workouts that help in avoiding injuries and improvements. In all kinds of exercises, your body has to be placed and moved in an accurate way to get benefit from the exercises. Here are a few of the CrossFit exercises:

Body weight exercises

The body weight exercises of CrossFit include

1. Air squat
2. Burpee
3. Handstand Pushup
4. Knees to elbow
5. L-Sit
6. Lunge
7. Pull-up
8. Sit-up
9. Toes to Bar

All these exercises are planned for getting a right body weight. No matter if you are planning to gain weight or want to lose some extra kilos, these exercises are beneficial. Your fitness instructor will tell you precisely about the type of exercise beneficial for you.

Barbell Exercises

These kinds of exercises are also very beneficial to get a good body shape. These include

1. Clean includes clean and Jerk, Squat clean, Hang clean, power clean, and hang power clean
2. Press includes Shoulder press, push press and push jerk
3. Squat includes back squat, frong squat and overhead squat
4. Snatch includes power snatch, hang snatch and hang power snatch
5. Thrusters include barbell in clean position, squat down and lift up into a shoulder press
6. Dead lift and Sumo dead lift high pull

Other exercises

Apart from all these above mentioned exercises, the other basic CrossFit Exercises are –

1. Box Jump
2. Double Unders
3. Muscle-up
4. Ring-dips
5. Wall Ball Shots
6. Kettle bell Swing

However, when looking for the most effective website, it is crucial to get the services of an expert fitness trainer who hold all the knowledge about CrossFit workouts. Also, he will tell you about the precise equipment catering to your needs. You can check the price of equipment from different online store and after getting satisfactory results, only then order them online. Also, look for the online store that offers free shipping, easy return policy and customer service to avoid any kind of hassle.

Types of Badminton Shuttlecocks

Different types of badminton birdies used are:

Goose feather type
Duck feather type
Plastic type
Synthetic type

Feathers are embedded one on top of the other in a conical shape. It is shaped this way so that it achieves aerodynamic stability. The cocks fly unlike the other racquet balls. When the birdies or shuttle cock hits the badminton bat the birdie flies at ease. Earlier ones were highly brittle and would break easily of late there are synthetic cocks designed to overcome this draw back. However, the flight of the feather birdies is better as they fly faster and a player has more control over the birdie. It does not cause any shoulder impact unlike the synthetic or plastic ones which may cause injury.

In order to improve up on the quality of these sports accessory, manufacturers often collect feedback on its performance. Based on this feedback they endeavour to make it better. Duck feather type is of a good quality and offers better flight and control of the birdies. Badminton players enjoy playing with them as it moves to and fro with ease.

While feather badminton cocks need to be replaced more frequently. They are light weight and their strings loose open when played at a speed of 320km/h or more. Although plastic cocks travel slowly as they are slightly heavy they don’t break that easily. They begin slowly and gather pace towards the end of their flight.

Improve Golf Putting Skills Fast

There are many different putting styles out there to pick from. Do not get caught up trying to find the perfect stroke because every putter is different so you need to find a style that will work for you. The key to success in putting is to maintain confidence and believe that every putt you step over will go in the hole. Golfers that struggle with the putting yips usually get caught up always changing putting styles or drastically changing their routines. This leads to always doubting yourself which will inevitably lead to loss of confidence and a poor golf game. A key mechanical tip to keep in mind is to keep your eyes over the ball as much as you can. A good exercise to help you accomplish this is to hold a golf ball to your eye level and then drop the ball and see if it hits the playing ball on the ground.

Developing a selective memory is another key component to becoming the best possible golfer you can be. It is very important to remember to forget about the bad shots, learn what you can from them and then move on to the next shot believing the ball will go in the hole. Do not dwell on the misses as this is a surefire way to lose confidence and risk getting the yips. How you think has a great impact on your confidence levels so be sure to focus on the positive aspects of your game and learn from the negative experiences. Another key point to keep in mind regarding putting is to ensure that you are always putting to make it. No matter how long the putt is you want to always focus on making the putt as this will give you the lowest margin for error. This does not mean that you have to hit the putt hard but instead think about putting to make it in such a way that the ball rolls into the hole softly as this will reduce your margin for error and cause you to make the most putts possible.

Different Types Of Runs

  1. Easy/Recovery. These runs are done at an easy pace. You will do these for nice, everyday runs or on days to recover after a hard or long workout. When you are doing an easy/recovery run you should still be able to carry on a conversation with someone.
  2. Long. Just as it sounds like, these are your longest run of the week. These should be also be run as an easy pace and be approximately 20-30% of your weekly mileage. The length of your long run depends on your current fitness level. Your long run can be anywhere from 5 miles to 25 miles. As you keep on with your program – you will probably gradually increase the length of your long run.
  3. Tempo. These runs are done at a faster pace – about 80% of your maximum heart rate. You want to feel challenged at the end of this run – but not totally spent. Usually tempo runs include 10 minutes of easy running for a warm up. Then the tempo part of your run for approximately 20 minutes of running. After your tempo, you want to run an easy pace for 10 minutes to cool down. These are great to start building some speed.
  4. Fartlek. I’ll admit – fartlek is my favorite form of speedwork! The word fartlek means “speed play” in Swedish. They are bursts of faster running during the middle of your workout. There’s no set amount that you do – they are completely informal. I like to use telephone poles as guidelines. After warming up – run fast from one telephone pole to the next, then slowly to the next, then speed up the next, etc. Fartlek workouts can be fun.
  5. Intervals. Talk to many runners and they will cringe when you mention the word intervals. Intervals are usually done on a track. They are repeated sets of fast running at a designated distance – such as 400 meters. You will warm up, do your interval, recover by running slowly, do another fast spurt, slow, etc. If you hear someone say that they are going to do 4X400 – that means that they are going to be doing 4 fast spurts at 400 meters with 400 meter recovery in between. These runs also help you to run faster and help with your breathing at a faster pace.

Start a Bowling League

The Fundamentals

First of all, you will need to do some brainstorming to figure out how many members your league will need, which bowling alley you will go to, how many weeks your league will go on for, which day or days of the week you will bowl and how much you should charge for league fees. Before you try to start finding members, you should contact your local bowling alley and ask how many people they can accommodate and if there are any limitations to scheduling. You will also need to ask how much it will cost for your league to bowl in their facility. Once you know this information, you begin the process of assembling members.

Getting The Word Out

There are a few ways to find suitable individuals to join your league and become members. One way is to simply ask friends, family members and your fellow bowlers if they are interested. You can also create a sign up sheet and post it at your local bowling alley. Just leave your phone number or email address so that people can contact you. Besides this, you can post online on websites like Facebook and Craigslist. After you find some people who are interested, you should record each person’s name and contact information.

Meet Up

When you’re ready to begin, you should meet up with everyone who is interested to discuss the details. This will be the time to go over scheduling, collect fees and make sure that everyone has the necessary equipment like bowling shoes, bowling balls, bowling bags, etc. During this time, everyone can get acquainted with one another and you can get organized. It’s also the perfect time to answer any questions that your members have. You will also need to break members into different teams and may want to appoint certain individuals as team captains.


Once everyone is on the same page, you will need to create a schedule for your league. For example, you may decide to meet up at 7 pm on Tuesdays and Thursdays every week for 2 months. When your schedule is completed, you will need to either print out multiple copies or email them to each member. This is the final step and once it’s completed you should be ready to go and you can begin bowling. Just make sure that everyone either has their own gear or they are prepared to rent it.

Correct Golf Shoes


Very important! You won’t be happy if your shoes do not fit; and money doesn’t mean fitting. When I was a junior golfer, I had a top branded pair of golf shoes that didn’t fit properly. The blisters that I was awarded with were unbearable. Don’t make the same mistake.

I suggest measuring both feet before selecting a size – if you get two different measurements then choose the size that is bigger.

Golf shoes need to feel secure on your feet to aid stability but also need to give your feet room to breathe.

A lot of golfer’s use thick socks when golfing for added comfort, It’s probably a good idea when trying on potential shoes to wear the sock type you’re most likely to be wearing when golfing.


When selecting a style, ensure you pick one that you are comfortable wearing. There are many options today to pick from such as traditional and athletic. Traditional shoes are made from leather and are very long lasting. The drawback to this style is the lack of breath-ability and flexibility. Athletic on the other hand, come in both spiked and without spikes, are lightweight and give plenty of flexibility. There are many styles to choose from, even sandal for the casual golfer.


As I explained earlier, money doesn’t always mean better. You can always find great deals online throughout the golf season. Shoes generally range from anything as little as £20 to £200 plus. So stick within your budget and look for those deals.


You should be looking for golf shoes that offer a waterproof element. You wouldn’t want to be walking the course with soaking wet feet. Many golfing manufacturers will offer 100% guaranteed waterproofed shoes for 12 months. Meaning if your shoes leak water within that time, you can get them swapped for a brand new pair; I have known golfers who have had their shoes leak water within a few months, after sending them back they get given a brand new pair. Be sure to check what the company offers.

Win A Tennis Match

Warm-up – Before every match, a player has to do warm-up exercises to get his body moving and his muscles all loosened. A player can first start with a slow jog followed by light skipping or simple exercises such as high knees, back kicks and lunges. This will help to loosen the muscles and help the player move well on the court. This will also prevent injuries as the player’s muscles would not have to suddenly start vigorous activity, resulting in a muscles pull.

Nutrition and Hydration – Before every match, a player should not eat oily and salty food such as fries. One should eat food like pasta which has little oil and provides a lot of energy. Food that contains carbohydrates are essential to provide the energy for the player to last through the match. Moreover, a player should also drink lots of water before the match so as to prevent cramps later on.

Analyze opponent – Before every match, a player should analyze his or her opponent. One should look at his or her opponent’s weaknesses and try to find ways to beat them. For example, if your opponent likes to hit from the baseline and does not like to come up to the net. You should bring your opponent up to the net by hitting a drop shot or a shot low slice to force him to come up. This will put him in his uncomfortable zone and will force him not to play his normal game. Hence, analyzing your opponent is essential before a match as during a match, it may be too late to find your opponent’s weaknesses and use them to help you win the match.

Physical strength – During the match, a player should be firstly physically fit and should be quick on the court. It is very important for a player to be able to endure through long matches and have the stamina to continue playing. Moreover, agility and speed is important as well. A player should cover the court well and get to ball fast to get into position to hit it.

Psychological strength – Many have the misconception that in order to win a match, a player should hit hard and hit winners to win. However, this is not true. The game of tennis is actually won in the mind. During a match, a player has to focus and concentrate on his own game and to be quick to see the opponent’s changes. A player should watch his opponent during a match and see if he or she changes his or her game style. For example, if the opponent starts the match hitting from the baseline and then changes his game style by moving up to the net, one should observe this change and think of ways to counter this change like maybe lobbing the opponent. Moreover, one should also change the game style if a certain game style is not working for him during the match. The player should be constantly thinking of how to out-wit the opponent and not to out-play the opponent. Choosing the right shot at the right time is also essential. This will prevent long rallies and can save energy at the same time.

Bowling for an Effective Spin

That sudden curve of the ball will cause it to spin on its axis. It will continue to do so until it comes in contact with the bowling pins. A spinning bowling ball will roll down the lane just like a ball that isn’t spinning. The change comes when it starts to make a slight tilt when it gets close to the end of the lane and then alters course. Before you can learn to hook your shots you must first learn how to spin the ball.

  1. You have to have patience and skill to learn how to do a powerful spin. The correct kind of ball is also important. Generally, all bowling balls have the ability to spin on their axis when you release it. Keep in mind that if the reason you’re trying to hook the ball is because you’re trying to known down a few scattered pins you will need either a reactive resin or urethane bowling ball. What is the reason for this? Bowling balls covered with a urethane or reactive resin cover stock are more capable of gripping the dry area of the bowling lane than plastic balls are. It is extremely difficult to throw hooks using plastic balls, but it is possible. It can be very frustrating, especially for an accomplished bowler.
  2. t is important to learn how to release the bowling ball while you are still in motion toward the foul line. Some bowlers will stop for a fraction of a second before their release. There really isn’t anything wrong with this approach, but it is much easier to spin the ball if you are still in a forward motion. That little bit of extra momentum will help your bowling ball to spin on its axis.
  3. Make sure to grip your bowling ball in such a way that you can release it easily. You should also make sure to develop a delivery that keeps your arm straight during both the forward and backswings. You don’t want to “muscle” the ball too much during the release or the downswing. Your body’s momentum as you move forward is the best kind. According to the laws of physics, as long as you are still in motion, that same motion will be transferred to your bowling ball.
  4. To make the perfect hook shot just pivot your hand or your wrist just before the final release of your bowling ball. Pretend like you’re turning a key to the three o’clock position. Release the ball just as you rotate your hand and there you have it. The perfect hook shot!

Improve Your Bike Commute

  1. Get a bike. You don’t need a high-end road bike, or even a new bike, to ride to work. What you do need is something that is safe, comfortable and suits your circumstances. Feel free to dust off your old mountain bike in garage, or hunt around some online classifieds. But, if you find something old or used, it might be worth having a bike mechanic give it a quick tune. It doesn’t take much to get a bike in working order-and you can always invest more later on. I bought my bike a few years ago. It’s a flat-bar hybrid with lots of gears. I didn’t bother investing in a superlight frame, as my daily lunch and clothes-plus fenders, lights, paniers, etc.-weighs me down anyway. The result is a hearty bike that’s comfortable, carries all my gear and rides well on almost any city road. With any type of bike, it’s worth planning proper security. At home, I park in a secure underground area-making sure to lock my frame and both wheels to a solid bike rack. At work, I bring my bike into the office where there’s very little risk for theft. The only time I leave it unattended in a public space is in front of a grocery store-where I’m careful to lock it securely and remove all components.
  2. Dress for weather. I’ll admit to being a bit of a fair-weather rider. I haven’t spent much time cycling in the rain or in the dark, and I’ve rarely ridden during the coldest winter months. My first bike commute this year took place March 1. It was early for me. Temperatures were just above freezing, and the shift in Daylight Savings the following week left me cycling in the dark each morning. I learned quickly to dress for warmth. The first part of my ride is mostly downhill, which means I don’t have the opportunity to warm up. When it’s cold, a pair of long underwear under some light pants make for better temperature control, and a shirt with a high neck helps protect vulnerable skin from sharp winds. A light hood also fits beneath my helmet when it’s cold and tucks into my collar when it’s warm. Gloves are a great addition all-year round-although, especially when it’s freezing or wet outside; good blood circulation and grip are important for competent braking and shifting between gears. I also keep a light rain jacket handy at home, and make sure to pack it when the forecast calls for wet weather. It’s light and breathable and doesn’t keep me completely dry-but it’s much better than being soaked to the bone. I always assume I’ll arrive to work either doused in mud or bogged down in sweat. To avoid a hypothermic and soggy day at work, I bring a full change of clothes and a towel. I also keep a spare set of shoes and all my hygiene supplies at my work desk. To make sure my clothes, lunch and anything else I bring to work doesn’t get wet, I also ride with waterproof paniers. They’re a bit more pricy, but if you live in a place where it rains a lot, well worth the money.
  3. See and be seen. Being (or not being) visible is my biggest concern on the road. I always pack at least two lights-one front, one rear-in my bag for riding in the dark. When I first bought them, the guy at the shop asked me, “Do you need to see or be seen?” At the time, it was obvious: I needed both. In hindsight, seeing has not been an issue when it’s dark. I typically ride on city streets, where there is plenty of illumination from streetlights, vehicle headlights, storefronts and other public lighting. The illumination from my headlamp is hardly noticeable. It’s a much different situation when riding dark trails or rural roads at night-and if this is the case, I recommend using several lights for a wider field of vision. Where I really value having lights is in being more visible to traffic. I always ride with both lights, front and back, set to a quick, attention-grabbing strobe. Eye protection was also something I never considered when I first started biking to work. I’ve since come to value wearing glasses in the city and especially during dry dusty summers. They’re a huge help in keeping dust and dirt particles out of the eyes-and avoiding red itchiness that can last for days. Eye protection can also keep the rain from flying in your eyes when it’s wet. Most of the time I ride with just a set of prescription glasses, but I’ve considered buying some wrap-around glasses or goggles.

Indoor Wall Climbing

What then is the physical extent of this adventurous workout? Indoor climbing focuses on a person’s whole body, but puts more weight on one’s hands and forearms – which are the areas often neglected during regular workouts. These two body parts are usually the first to become tired and exhausted. You might be surprised, even for a fitness bum, by the feeling of exhaustion after the first few minutes of the workout.

Burns much more calories than any ordinary workout

According to studies, both indoor and outdoor wall climbing spend a whooping 970 calories per hour but it is dependent on the person’s gender and height. Even the rappelling down sheds 700 calories an hour – an estimated total of 1670 calories burned after the entire up-and-down exercise.

Makes you flex your muscles

The first few climbing sessions can be brutal, especially if you are not that flexible enough. But indoor climbing changes that after those first sessions, forcing you to keep up with gravity and work your muscles so hard your range of motion will speed up. You will be amazed as to how flexible your hips and shoulders will be after enjoying the workouts.

Boosts your brain power

If you think climbing is all physical, you thought wrong. Thinking is as basic as having to stretch your arms to reach the next stone. You need to figure out which is the best way in getting to the top with minimal moves to store up energy. This then increases your skills in problem-solving and hand-eye coordination – two skills not commonly seen in standard workout moves.