Crosstrain by Manila Bulletin

25/05/2020

Monday is a new day and here is a simple workout to jumpstart the week.

Air squat

* Shoulder-width stance, hips descend back and down
* Lumbar curved maintained and heels flat on the ground
* Knees in line with toes
* Complete at full hip and knee extension

Squat thrust

* Stance in a shoulder-width position and eyes in the horizon
* Reach the floor with both hands and near the feet
* Kick back to a plank with both feet
* Kick back in with both feet near the hands and stand straight up, locking hips and knees

Butterfly sit-ups

* Lie on your back and feet are in a butterfly position
* Hands above your head on the floor
* Flex your abdominals and pulling your torso
* Reach the arms forward during ascend
* Complete with shoulders hips and spine extended

All the movements should be done in succession without stopping. One round is completing all the movements and doing the set as many rounds as possible in 8 minutes. Comment below for your scores!

20/05/2020

Top 3 tips to stay healthy during this quarantine

1. Get enough sleep

A lack of quality sleep can negatively affect both our physical and mental health as well as reduce our immune system’s ability to fight off infections. The amount of sleep we need depends on our age. In general, adults should aim to get at least 7 hours of quality sleep per night.

Stress brought about by the COVID-19 pandemic may have a negative impact our sleep. Therefore, we should try to priorities good sleeping habits and ensure we are getting enough.

2. Eat a balanced diet

Simply put, there are no foods or supplements that can ‘boost’ our immune system and prevent or treat COVID-19. Nevertheless, eating a well-balanced diet, with plenty of fruits and vegetables, whole grains, plant and animal proteins and healthy fats is the best way to get all the essential nutrients we need for good health and normal immune function.

As self-isolation may lead us to be less active, it is also important to pay close attention to food portions and to keep our energy balance adjusted to meet our needs.

3. Stay active.

It’s important for your physical and mental fitness to get up periodically for exercise. Children and pets (and you) need a way to burn off excess energy and stress.

Schedule a walk into your day, a bike ride or some gardening. Let the children plan and run an exercise class for the family. There are hundreds of free exercise, yoga, Pilates and other shape-up classes on TV and the internet. Just get moving!

15/05/2020

Depending on how you adjust to quarantine, being at home for a long period of time can be good or bad for your . So here's what you're going to do, step by step workout, to help you stay in shape without any equipment needed
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Burpee
* Hands-on the ground and kick back to a push-up position
* Lower chest and hips to the floor
* Jump feet back to hands and jump vertically
* Arms extend overhead in the jump

Step-ups 10 per leg
* Step up with one foot on any elevated surface (chair, box)
* Keep knee in line with toes
* Complete lock out with hips and knees at full extension
* You may alternate the legs with every rep

V-ups
* Start in a hollow body position, arms extended and legs extended
* Trunk and hips flex together, arms reach forward during ascent
* Complete with the hands touching the toes or shins at full flexion

If this is your first time, pace the movements and do quality reps. If you are an advance athlete, you may add 2-3 rounds more. Enjoy and have fun!
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01/05/2020

Happy labor day!

Happy Labor Day! 💪

We especially would like to honor frontliners who are bravely facing our situation with compassion and commitment. Salute to our modern day heroes!

04/04/2020

SHAKEY’S IS NOW PLASTIC NEUTRAL •Shakey’s Pizza Asia Ventures Inc., is now officially plastic-neutral - - the first restaurant chain in the Philippines to hit this milestone.

Shakey’s actually marked its first year of being “100 percent plastic-neutral” last January, after it set a goal in 2019 to help manage post-consumer waste and push to be plastic-neutral the following year.

20/03/2020

Here is a fun and simple workout for anyone to try at home

AMRAP (as many rounds as possible)

8 strict push-ups
10 front lunges
20 leg raises from the floor

the goal for this workout is to do as many rounds within the 12-minute cap

16/03/2020

You'll definitely never run out of exercises that will improve your lower back. Increase lower body power and back strength and improve your body coordination with reps of back squat. A back rack reverse lunge is also useful to sharpen balance and hip mobility. Alexis Soon

13/03/2020

Even though Crossfit is a way to improve one's self in different aspects, Crossfit coach Ed Haynes believes that some fitness goals are better achieved with a team. As an old saying goes, team work makes the dream work.

11/03/2020

Thinking about what type of bread should you munch while on a diet? Here's a hack: the darker the bread, the higher the fiber content.

09/03/2020

Strength-based exercises are good in improving the core and the back. An example of these are the glute hamstring developer (GHD) sit-ups and V-ups.

08/03/2020

“No one can make you feel inferior without your consent.” – Eleanor Roosevelt

To all the women, Happy International Women's day!

04/03/2020

Eggs are considered as a common ingredient since it can be used in a variety of food and dishes. But did you know about the health benefits it holds? Among the nutrients it contain are protein, iron, and all the essential immuno acids.

02/03/2020

In properly executing training routines, it's important to always keep your posture in check. An efficient workout to maintain this is the Barbell Glute Bridge which is also effective in easing back pain. If you're looking to have stronger leg muscles, always include a number of reps of the Dumbbell Split Squat.

Athlete Lharen Valencia

28/02/2020

What good does joining competitions bring a Crossfit athlete? For Crossfit coaches Gino and Dino Mercado, also known as the ‘Boom Twins,’ preparing for a Crossfit competition is a good motivation to address their weaknesses and further enhance their strengths.

26/02/2020

Give in to your sweet cravings without compromising a healthy lifestyle. For those who have the sweet tooth, opt to grab a bar of dark chocolates to be energized with the right nutrients.

24/02/2020

In executing movements like the Dumbbell Floor Press and the Close Grip Push-Up, maintaining the correct form is important. Here's how to properly do these routines.

Close-grip pushup

Positon - the body starts in a plank position, core is braced, hips and knees are fully extended, feet are close to each and hands are together forming a pyramid.

Movement - slowly bring your body to the floor and

DB Floor presses

Position - lying flat on the floor, knees bent, core braced. Hold the Dbs in a neutral position elbow touching the floor

Movement - press the db until your elbow locks out while squeezing your chest. To return, slowly bring your elbow down, touching the floor and repeat.

Athlete Dino Mercado

21/02/2020

A common secret of Crossfit athletes? Crossfit coach Kristen Lim says it's hardwork.


Athlete Kristen LimLim

19/02/2020

Aiming for a no-rice diet? Why not go for a healthier alternative instead? Eliminate white rice on your plate and
start partnering freshly-cooked meals with a cup of brown rice. Here's why.

17/02/2020

Both the Box Jumps and Burpees are types of exercises that one can do anywhere at any given time. These are effective in strengthening the legs, as well as the arms, core, glutes, chest, and the back. Follow these steps to properly perform the Box Jumps and Burpees:

PLYOMETRIC BOX JUMPS

Position: feet hip-width apart, knees slightly bent and box 1-2 feet away

Movement: brace core and swings arms backward, jumping with two feet, extending knees and hips. Land softly on the box with knees bent, stand and repeat by jumping back down or stepping down on the box.

BURPEES

Movement: In a standing position, drop down to a plank to push up position, hands stay close to the body. lower chest and thighs to the floor, push up and jump back up with feet towards the hands, reach to full body extension and hands reach overhead

Athlete: Alexis Soon

12/02/2020

A cup full of beans is equivalent to a cup full of nutrients. Beans are a good source of fiber, and are proven effective in lowering risks of heart diseases? What are your favorite dishes with beans on it?

06/02/2020

Fancy an action-packed weekend? Come and visit The Tent City, Manila Hotel on February 8 and 9 and watch as local and international Crossfit athletes compete for a chance to be hailed as the strongest and the fittest at this year's Crosstrain Invitational event.

05/02/2020

Looking forward to this year's Crosstrain Invitational event? The Crosstrain Invitational 2020 takes place on February 8 and 9 at The Tent City, Manila Hotel. Know more at www.crosstrain.ph and through www.facebook.com/crosstrainphl and .ph on Facebook and Instagram.

04/02/2020

Functional fitness is slowly becoming a popular way of exercise. Start your journey with Crossfit the proper way with these must-haves.

The Crossfit Kit: Five must-haves of every Crossfit beginner 0SHARES Share it! ShareTweet Published January 31, 2020, 3:38 PM Crossfit is eventually becoming more popular in the Philippines, and it’s pretty evident in the local athletes that have proudly represented the country in various Crossfit...

04/02/2020

Grab your copy of today’s issue of Manila Bulletin broadsheet and take a step closer to a healthy and fit lifestyle!
The Crosstrain Invitational 2020 takes place on February 8 and 9 at The Tent City, Manila Hotel. Know more at www.crosstrain.ph and through www.facebook.com/crosstrainphl and .ph on Facebook and Instagram.

04/02/2020

Be inspired to embark on your own fitness journey as local and international Crossfit athletes gather at The Tent City, Manila Hotel on February 8 and 9 for the inaugural event of Crosstrain Invitational, spearheaded by Crosstrain.PH.

03/02/2020

Witness firsthand the fruits of hardwork, discipline, and motivation as local and international Crossfit athletes gather for the inaugural edition of Crosstrain Invitational 2020. Doors open at 9 am on February 8 and 7 am on February 9 at The Tent City, Manila Hotel.

03/02/2020

Mark your calendars and see you at The Tent City, Manila Hotel on February 8 and 9. For more stories and information about functional fitness, visit www.crosstrain.ph and follow Crosstrain.PH on Facebook (www.facebook.com.crosstrainphl) and on Instagram (.ph).

03/02/2020

It's leg day Monday! Build bigger and stronger quads with these exercises:

Front Squat

Position:

Feet shoulder-width apart, bar rests on top of the shoulder, core is braced.

Movement: Bar rested on the front rack, hips move slightly back and down, hips reach below the knee height and torso stays upright. The bottom of the squat, core is still braced. To stand, squeeze the quads and glutes as you stand up.

Dumbbell Lunges

Position: Dumbbell hangs on the side of the body, torso stay upright, knees and hips are fully extended.

Movement: One leg lunges forward, heels touch the floor, back leg follows, lowering yourself slowly until the knee of the back leg touches the floor. Front leg pushes back, torso returns back to starting position and repeat.

Plyometric Box Jumps

Position: Feet hip-width apart, knees slightly bent and box 1 to 2 feet away.

Movement: Brace core and swing arms backward, jumping with two feet, extending knees and hips. Land softly on the box with knees bent, stand and repeat by jumping back down or stepping down on the box.


Athlete Lharen Valencia

01/02/2020

A few more weeks before we all witness a grand gathering of both local and international Crossfit athletes! The Crosstrain Invitational event takes place on February 8 and 9 at The Tent City, Manila Hotel.

31/01/2020

Apart from improving one's self physically, Crossfit is also about embracing the mentality that every challenge can be conquered. Here's what Crossfit coach Sheena Mabilangan has to say about it.

30/01/2020

Showcase what Filipino hospitality feels like and welcome Crossfit athletes from all over the world as they gather for this year's Crosstrain Invitational event on February 8 and 9 at The Tent City, Manila Hotel.

29/01/2020

A few weeks to go before we see different athletes compete and showcase different modalities of Fitness.

Mark your calendars and see you at The Tent City, Manila Hotel on February 8 and 9!

29/01/2020

The best option for getting maximum nutrition without compromising taste and flavor is through grilling. Unlike frying, grilling doesn't require added fats, thus resulting to healthily-cooked dishes. It also helps in lowering unhealthy cholesterol levels.

28/01/2020

There's no doubt that the Philippines is home to world-class talents, and a proof of this are local Crossfit athletes. Watch the likes of Marvin Rosal, Miraluna Nieles and Jigs Mayuga, showcase strength, discipline, and motivation at this year's Crosstrain Invitational event on February 8 and 9 at The Tent City, Manila Hotel.

27/01/2020

Gear up and be ready for an action-packed weekend! Doors open at 9 am on February 8 and 7 am on February 9 for Crosstrain Invitational 2020. See you at The Tent City, Manila Hotel!

27/01/2020

Is having toned abs included in your goals for this year? Go-to exercises for this include hanging leg raise and lying leg raise. Here's a quick guide on how to properly perform it:

Hanging Leg Raise

Position:
From a dead hang position on a chin-up bar/pull up bar, hands in a close grip on the bar.
Legs are together.

Movement:
With core engaged, lift the legs up together until parallel to the floor. Slowly lowering the legs Repeat 4x10

Lying Leg Raise

Position:
Lie flat on the floor, hands on the side of the body, legs straight and heels slightly above the floor

Movement:
Raise the legs up, toes pointing at the ceiling until legs are perpendicular to the floor. Slowly lower the legs in a controlled manner. Repeat 4x10.



Athlete: Yuji Sasaki

24/01/2020

Looking to start your fitness journey with Crossfit? Here's a piece of advice from Crossfit trainer Iñigo Dulay.

22/01/2020

Avocadoes are definitely worthy of the title 'superfood.' They contain important nutrients and antioxidants that the human body needs including Vitamin K, Fiber, Lutein, and Omega-3 Fatty Acids. What's your favorite workout food with avocadoes? Let us know in the comments below!

20/01/2020

No time for excuses! Here are four easy workout routines that will help you hit your fitness goals even without going to the gym.

Every year people struggle with their fitness goals, whether these include losing weight, hitting the gym more, training for an upcoming event, or just eating healthier. Many start off strong only to have their resolutions dissolved into nothing after a few weeks. The common problem here is that mos...