Defining ‘Crossfit’ & Laying The Groundwork

Crossfit’s philosophy is that when it comes to fitness, the generalist is greater than the specialist. Your average weightlifter may be stronger than the average joe, but make them run a 800m dash and their heart will be beating through their chest. That’s not good. Conversely, a Tae-bo allstar may have great aerobic capacities but also might be able to count their vertical with their fingers or pop a lat attempting a pull-up. That’s not good either.

The main goal of Crossfit is to optimize performance across ten different attributes of fitness: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. The first four are seen through physical changes, the last four seen through neurological changes, with power and speed being a combination of both. It’s human nature to do only what you’re good at. Crossfit is all about getting people out of their comfort zones because that’s where all the great results are seen. The most tangible explanation of Crossfit fitness would involve an old lady pulling random fitness objectives out of a rotating bingo thingamajig (Sprint up a hill holding a heavy med ball, row 500m then deadlift 185 lbs 15 times, et cetera & the other infinite combinations) As the speed and number of exercises from the bingo machine that one is able to clobber increases, so does their overall fitness level.

The official straightforward definition of Crossfit is constantly varied functional movements performed at high intensity. Everyone I explain a Crossfit workout to thinks “That sounds like too much for me to handle!” but Crossfit is universally scalable and therefore built for everyone. It’s all about being as intense as possible relative to the abilities of the person performing the workout. For example, the Crossfit Workout “Chelsea” consists of five pullups, ten pushups, and fifteen squats performed every minute, on the minute, for thirty minutes. So where Mr. Muscles would do the workout as it is prescribed, someone not as fit might go for fifteen minutes or knock the reps down to 3-6-9. Grandma Moses could substitute ring or high inverted rows, push-ups on knees or a bench, and step-ups or squats while holding on to something stable. These workouts are built to kick some ass but this is a great thing in a fitness world where currently comfort reigns supreme. I always love hearing someone say “I could go for hours on the elliptical!” and then seeing that same person be completely juiced after slamming a ten pound medicine ball on the ground for twenty seconds. This is where Crossfit comes in. Plus the workouts are available for free at the main site with a 3 days on/1 off rotation.

Crossfit’s World Class Fitness in 100 Words breaks all this info down into something easily digestible (taken from WindyCityCrossfit.com):

* Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

* Regularly learn and play new sports!

For those craving a more in depth look at Crossfit’s definition of fitness and fun graphics check out this free article from the Crossfit journal

Learning The Ropes & Super High Quality Trainers

The trainer quality at the certification was amazing. Our lunch break looked like they were about to start filming the sequel to ’300′ along with Jillian Michael’s younger sister on hand. The information they were presenting was light years ahead of traditional fitness ideology. My fitness training for the “Globo gym” I worked at consisted of two fifty-something ex-bodybuilders talking about proper machine technique, fiber intake recommendations, and how to sell a heart rate monitor for over a week. Vomit…

The foundational movements focused on were the squat, deadlift, and overhead press; all of which goes back to the original natural human movement basis. Everyone sits down, stands up (squats), picks up and carries items (deadlift and press) on a daily basis. The group started with a PVC pipe for the movements which was surprisingly effective and taxing after several repetitions and static holds. These were then progressed into two more complex movements for each original one – the front and overhead squat, the sumo deadlift high pull and medicine ball clean, and the push press and jerk. After all these movements were practiced we watched demos of hip extensions, back extensions, and sit-ups on the glute ham developer (GHD). Crossfit is a big fan of the GHD as well as midline stabilization and posterior chain engagement since they know that’s where the fitness magic happens. Later we practiced snatching with the PVC, kipping pull-ups, and the muscle-up – a pullup going into a dip on the gymnastic rings – some serious strength and stabilization needed for those guys…

‘Fun’ Workouts & Eye-Opening Efforts

At the end of day one the first workout we did was a slight tweak on Crossfit’s “Fight Gone Bad”. Fight Gone Bad consists of three rounds of:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Each for one minute, clock doesn’t stop between exercises, and you get a one minute break before restarting the circuit. Add up your reps from all exercises and calories from rowing for your final number score. Unfortunately they were short two rowing machines, which I’m fond of, so burpees were substituted in, which no one is fond of. Incredible workout even though my shoulders were completely shot everytime I got to the wall-ball station since I began at the push press.

Day two we got to business early and did a workout called Apollo 13. Simple yet brutally effective requiring only a partner, 35 pound kettlebell, 20 pound med ball, and a roughly 100-yard oval. One person starts swinging the kettlebell all the way up, arms slightly past the ear while the other person runs the circle while carrying the deceivingly heavy med ball with partners trading the bell for the ball everytime around the circle. The catch is every minute, on the minute the group had to shout “Hell Yeah!” then drop down and do five chest to ground pushups otherwise potential future penalties would be enforced. This went on for ten minutes until time was called and the volume of our Hell Yeah’s were deemed satisfactory.

After experiencing my first two legitimate crossfit workouts I realized I needed to crank it up to 11 when Crossfitting on my own. The Neuroendocrinological responses (Hormonal & Nervous System Changes for those who aren’t fans of 21 letter words) that elicit rapid results are correlated with these intense bouts of exercise. I was also convinced of Crossfit’s competitive atmosphere and recording every workout as means to continuous motivation. I vaguely remember running a 6:35 mile in high school and being happy when I did eight reps while working in with a smug rugby player’s squat max in college. Pleasant memories but not very relevant or motivating. Having a hundred and ten pound competitor of the fairer sex with workout scores nipping at your own was also very effective for keeping one’s butt in gear.

The level one weekend was an incredible experience, very exciting and humbling at the same time. When a former navy seal says he had to check his ego at the door and reassess his range of motion chances are there’s a lot of work to be done. I have to thank all the trainers for helping me shrug off just about all the remaining meathead philosophies I had left in my noggin. Swapping these two days for every high school students semester of ‘Health Class’ would make the world a little more pleasant to live in. Try a few of the workouts on your own or better yet find a Crossfit gym and stop in for a freebie workout. & if you didn’t recognize me from my twitter I’m the guy in the group photo with the fashionable scalene sweat triangle, blinking like a champion, smack in the middle.

While initially thought of as an eccentric for advocating weight training he stifled critics with his amazing feats of fitness. At age 42 he set a world record of 1,033 push-ups in 23 minutes on the television show You Asked For It. At age 60 he swam for the second time from Alcatraz Island to Fisherman’s Wharf while handcuffed and he upped the ante by towing a 1,000-pound boat across the distance. He is still going strong at age 95 and advocating the same fitness knowledge that he presented on his television show from the early fifties. Jack LaLanne is a living fitness legend. Don’t miss his incredible bodyweight mastery and priceless fitness wisdom in the videos below.

Eugen Sandow born in 1867. No heart rate monitors, protein powders, weight machines, or cardio equipment.

Modern Man Is Conditioned To Expect Instant Gratification But Any Success Or Triumph Realized Quickly, With Only Marginal Effort Is Necessarily Shallow. Meaningful Achievement Takes Time, Hard Work, Persistence, Patience, Proper Intent And Constant Self-Awareness … Hard, Intelligent Work Speeds Us Along The Path. Neurotic Obsession And Compulsion May Steepen The Trajectory But Usually Lead To Illness And Injury. In The End, The Process Takes As Long As It Takes — You Can’t Push The River. We Are In It For The Long Haul. – Mark Twight

This old school fitness chart is in Jeffery Gitomer’s Platinum Book. It was originally from The Primer, a sales training guide written over a century ago. It is simple, elegant, and brilliant. Arnold had an article a few years ago discussing his intense calf training. Forty Five minute workouts, four times a week. He would eventually be able to lift over half a ton in the standing calf raise. How long was Arnold’s journey to great calves? The average six to twelve week program you see in every magazine? He said it took him around six-hundred hours over the course of three years. That kind of crazy talk isn’t going to sell very many magazines. Deadlift four hundred pounds with a sprinkle of creatine, erase a decade of bad habits with a ten week program. That’s the stuff that sells some supplements.

The Truth Of The Matter Is That You Always Know The Right Thing To Do. The Hard Part is Doing It. -Norman Schwarzkopf

All the latest and greatest cutting edge programs break down to a few core principles. They trancend time and technology. It just takes some common sense and self-discipline to make it happen. Eat Right, Exercise, Sleep Tight, Repeat For Life.

#1 – 15% of your one rep max is the best weight to use when performing power movements such as squat jumps. Keep it light and explosive.

#2 – The German candy maker Haribo makes their Gummy Bears with dextrose creating an excellent recovery treat for replenishing your glycogen tank.

#3 – Have some salad the meal before you workout. The phytonutrients will boost your workout and promote blood flow.

#4 – Don’t do something that is considered essential if it throws off your workout mojo. If an exercise, supplement, or food timing doesn’t agree with you then forget it. Don’t skip things just because they are tough though.

#5 – Use peppermint to add an all natural boost to your workout. Ideally dab a little peppermint oil under your nostrils or chew some peppermint gum. A quick brushing with peppermint toothpaste would even do the trick.

#6 – Avoid Soy and Tea Tree Oil. Both these can have negative effects on testosterone levels. Soy Protein is supposed to be fine in amounts up to 25 grams per day but why mess with it?

#7 -If you’re going to eat fast food stick with Subway and make it either a 6-inch club or sweet onion chicken teriyaki on wheat. Roughly 350 calories, 25 grams of protein, with healthy amounts of fat and fiber.

#8 – Always keep some form of the squat, deadlift, and chest press in your workout.

#9 – Ditch the physioball. Use it if your trying to carve your core, add some variety, or do a hammy ball curl. As far as strength and muscle activation you are way better off on a sturdy adjustable bench.

#10 – Focus and visualize on the muscles your working during every exercise. Your form will be better and muscle activity will be greater.

#11 – Never do a cardio workout right before lifting weights. Your strength will be diminished and Growth Hormone levels will be sapped. Save cardio for afterwards when your carbs are gone for intense fat burning or on a completely different day.

#12 – Stretch dynamically before workouts – save static stretching for afterwards and before bed.

#13 – Workout between 4pm and 7pm. During this time period hormones necessary for a great workout peak & are also at their best ratios. Plus your muscles are more pliable as the day goes on.

#14 – Indulge in an alternating shower within an hour after your workout. Alternate from 30 to 60 seconds of cold to 60 to 120 seconds of hot for at least 3 cycles. The more cycles the merrier and finish after a cold section.

#15 – Have specific and motivating goals in mind when you get to the gym otherwise you’ll be stuck stumbling around the weight room. Focus on increasing your strength and your new physique will follow.

#16 – Try the rest pause technique to boost your strength. Take a set you were going to perform 5 reps with and only perform two. Rest 15-20 seconds and perform another set. Repeat for a total of six sets.

#17 Drink more water – at least half your weight in ounces.

#18 – Try mixing V8 with a teaspoon of instant coffee for a pre-workout booster.

#19 – Feel pristine with caffeine. It’s a great workout stimulant in moderation. If you feel jittery, lose focus, sleep, or require several milligrams it’s time to scale back.

#20 – Workout with Music that matches your intensity level.

#21 – Drink a Guinness. It is necessary to relax and not be overtly obsessive about an occasional splurge.

#22 – To achieve some of your goals, keep them to yourself.

#23 – Invest in a stopwatch. Guess work with your rest periods is inefficient at best. Have a stopwatch to keep your sets and reps in check.

#24 – Eat like a baby around your workout. Mushy sweet potatoes – pedialyte – chocolate milk. Yum.

#25 Go Unilateral. Taxes your core & adds an extra challenge for your nervous system.

#26 – Add some spice to your food. Turmeric and cayenne help burn fat while others are a calorie free way to liven up your meals.

#27 – Avocados contain mannoheptulose which enhances calcium absorption. Great excuse for gorging on guacamole.

#28 – Your tricep is about 2/3′s of your arm’s mass so pump out some close grip bench presses for size. Chin-ups and hammer curls are essential as well.

#29 – Take a hot pre-workout shower. Energizing, Warms your muscles, less odor on the workout gear afterwards

#30 – Use a kettlebell instead of a dumbbell for real-to-life strength. More awkward in the gym = less awkward out of the gym.

#31 – Pineapples contain bromelain, an enzyme that reduces inflammation, aids digestion, and increases protein synthesis.

#32 – Don’t forget about walking. It is a great low intensity activity that burns off fat at a higher percentage. Sneak it in frequently.

#33 – The snatch grip deadlift is the best single exercise move you should be doing. Check it out here.

#34 – How your clothes fit & how you look in the mirror > Weight on the Scale

#35 – Feeling and Being Healthy > looking good in the mirror

#36 – Give Crossfit a whirl – Check out WindyCityCrossfit.com or this two week program pdf for a jump start.

#37 – Don’t train heavy all the time. After 8 weeks of keeping your reps at 3-5 and lifting balls to the wall your body needs a break. switch your focus for the next few weeks. After 12 weeks of training, take it easy and give your body a full week of recuperation.

#38 – If you’re going to eat crap, eat crap.

#39 – Never do bicep curls in a squat rack.

#40 – Don’t work out when you’re sick. If it’s all above the neck you’re probably clear for a light workout. If there are symptoms below the neck you are kicking your immune system while it’s down and spreading your germs to your fellow of the gym members.

#41 – Eat more almonds for a nice boost in testosterone

#42 You can’t out train a bad diet – Fitness is ~ 80% Nutrition & 20% Grunt Work

What are some of your top secret health and fitness tips?

that most people would raise their brow at but their hard work, self-discipline, and dedication in the weight room can be appreciated by all. Without these guys exercising to the beat of a different drum we all might be performing an exercise routine from a typical gym class in the 50s. Reading Arnold’s Encyclopedia of Bodybuilding in High School gave me a great knowledge base on proper nutrition and correct exercise technique. Watching him terminate or pump iron on film always gives me the itch to sprint to the gym. Now he’s giving back to the people as the Governator of California. Here are a few videos to celebrate his 62^nd year of being the remarkable Arnold.

The Good – Motivational…

Add some fun & variety to your workout today by performing one set of Arnold Presses in order to honor the Austrian Oak.

#4 – Through the Fire and the Flames By Dragonforce

At seven minutes and twenty-four seconds of shredding it is great for when you need to be going full throttle for an extended period of time. After my weight training, I like to do five circuits of walking for 30 seconds, sprinting for 30 seconds, and push-ups for 30 seconds. This song is a perfect match and I am sure it works well with several crossfit type workouts. The video is abridged but still does the rhythm justice.

Dragon Force – Through the Fire and Flames

#5 – Name Of The Game By The Crystal Method

The Crystal Method’s Tweekend album is excellent for all sorts of exertion. The entire track list strikes a perfect balance between vocals, instrumentals, and song length. This is the tune that wins as its best workout beat by a nose – as you will see in the video. It has been in several climatic scenes in action movies and will be just as exciting in your workout.

#6 – Vermillion By Slipknot

This song is reserved for only the most intense sets of my workout. It doesn’t mesh well with cardio machines but whenever you plan on throwing around the heavy stuff it works wonders. It even has a good timing set for strength workouts since it kicks into overdrive at the two minute mark and then once again around three. This video and band are also quite eccentric but perhaps that is a strong sign of a great group for workout beats.

What are your go-to-songs for your most important and intense exercises? & Don’t miss out on the Final Four Best Workout Songs Of All Time.

“There are a Lot of Smart People Pumping Gas” – Being intelligent is nice and gaining knowledge is great but it won’t add up to anything without the will to apply and persist. If ten people read about swimming for a year while another ten were thrown into the pool during that same time the latter group would be having a blast at the beach next summer while the former would be stuck wearing water wings. More often it’s the dumb oaf who takes action that gets things done.

“Don’t Be the Peabody” – Apparently the Peabody is the guy who walks behind an animal parade and gets to pick up all of their surprises. Our coach would designate this honor to the guy who was last out on the field for practice that day. Being the Peabody in one aspect of your fitness will most like spread those Peabody-like ethics into other facets. Don’t Be The Peabody.

“Do the Extra Ten Percent” – Our track coach wanted us to take our extra efforts into our own hands. He explained that regular practice was the standard and to be the best it was necessary to go the extra mile. Following a ten sprint workout the team would stay after the coaches had left and crank it up to eleven. Einstein is rumored to have said that the most powerful force in the universe is compound interest. That extra ten percent will definitely pay dividends.

“Don’t Blow Your Wad Too Soon” – On the bus to an away game my teammates energy levels were high, we were feeling amazing, and we were showing it. The crazy Metal lover had his boom box blasting and everyone was banging on the seat in front of them. Our coach looked back, smiled and said “Hey! I love the intensity guys but don’t blow your wad too soon!” We all took it down a notch and then let our intensity amplify out on the field where it actually mattered. Make sure to save your energy and excitement for the fitness activities that truly need it.

“Don’t Spend Your Vacation Eating Twinkies on the Beach” – Once the weather went slightly above frigid my track team put on their sweat pants and started going on road runs. We had seven weeks before spring break came along and the outdoor season began. Every member of the team saw much improvement over those weeks and our coach warned us not to spend our spring break eating hostess treats on the beach for a week. Enjoying an inevitable cheat day is great for staying on the fitness wagon but an entire week of inaction and sugary delights is a hefty setback for any program.

“You get out what you put into it.” – None of my coaches spoke these exact words but it was what I finally came to realize after all those months of training with them. If your eating habits and workout ethic are amazing then the results of that should be the same. If you choose to run on beer and brats this season your body is going to look like it has been running on beer and brats this season. While unwinding and relaxing your inhibitions this summer always remember to indulge intelligently.

This isn’t just a 3000 year old myth. I see culprits of the Sisyphus Fitness Methodology in the gym everyday. Gerbils on steel wheels may have seen better results in their physique this year yet these folks continue to stick to the same routine pushing their figurative boulders up a mountain they shouldn’t be scaling in the first place. Here are a few major signs of the SFM to steer clear of indefinitely.

Late Night Eating – Several people claim that as long as calories in < calories out you'll lose weight but I don't buy it. Meal timing is an integral part of healthy eating. If person A ate all their calories upon waking, person B all before bed, and person C split them up evenly throughout there would be three drastically different physiques. Late night eating interferes with growth hormone levels while you sleep. Sumo wrestlers take advantage of this by skipping breakfast and indulging in a Japanese stew called chankonabe for lunch. Chanko is a chicken broth combined with sake and meat. The trick is that immediately after having chanko for lunch they take a long nap and right before bedtime they have another huge serving. So to look like a sexy sumo - make sure to eat right before you sleep.

Repetitive Slow Cardio - I’ve always wondered why there are two rowing machines amongst a hundred ellipticals and treadmills at most commercial gyms. It is most likely because rowing is tough and brings results while the other machines bring job security for gym workers. Walking is excellent and if you’re an endurance athlete more power to you, but for those striving for health and fitness and don’t want to look like a marathon runner it is time to get a fresh fitness perspective.

Lack of Intensity - Our bodies are amazingly adaptable. At first some weights may seem immovable but after a few weeks of dedicated training they can be tossed around like cupcakes. Yet some choose never to bump up the intensity. Doing the same exercises at the same speed, weight, and amount of rest day in and day out is far from pushing the envelope. One man’s workout is another man’s warm up. Keep it Going.

Exercise as an Excuse to Eat Crap - “Great Sunday morning workout! Lets head to Denny’s for some Moon’s over my Hammy!” “I just burned 400 calories! Caramel Brownie Oreo Mocha Latte Protein Shake here I come!” I’ve heard phrases eerily close to these from my friends, family, and around the gym. Burning X number of calories isn’t a free pass to fill up on empty calories. It is especially important when you are working your body with intense exercise to fuel it with nutritious eats.

Dehydration - The number one reason for daytime fatigue. Being dehydrated slows your metabolism and leads to lackluster performances come exercise time. Drinking ice water can actually burn a small handful of calories per day since your body needs to expend energy to get the water to match your internal temperature. Something as simple as drinking water frequently can be a huge factor in a successful fitness program. As silly as it sounds having clear pee is a pretty intelligent health goal to have.

Drinking Liquid Calories - Intake of fruit juices, smoothies, alcohol, soda, and even diet soda all have a high correlation with weight gain. The sugars in these beverages spike insulin and influence fat gain, Alcohol slows your fat burning abilities by nearly a third and the artificial sweeteners in diet soda encourage people to reach for the real sugary treats. It makes good sense to stick with some high quality H two O

Lack of Sleep – If you have a case of Fight Club-esque insomnia and are about to change the world I applaud you. However, if you’re twittering away in the evening, surfing the net at night, et cetera it is probably best to try and hit the hay a smidge earlier. Every time that I stayed up watching late night television when I finally turned it off I realized that it was the best decision I could have made. Being healthy and well rested is more important than frittering away your late night hours. Everyone’s requirements are different but make sure to get at least seven hours so all your hormones pump how they’re supposed to and encourage a lean healthy physique.

How can one break free from the drudgery and tedium of the Sisyphus Fitness Methodology? The only way one can escape from the symptoms of SF is to change their mindset. Sticking with the old adage of Be -> Do -> Have is a smart bet. If you think like Sisyphus, you’re going to act like Sisyphus, and finally end up like Sisyphus. Being in the mindset of your best self, will allow you to do things as you best self, and you will eventually become your best self.

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	Danaji Twitter Bio: Personal trainer, veteran, bodybuilder, fitness model, social networker, innovator, dreamer with great aspirations
	MsFitBC Twitter Bio : Bio BCRPA certified personal trainer, spin instructor, bootcamp instructor, fitness model and figure competitor
	tracybenham Fit Blogger at sport health exercise. Speaker & Producer, with a Masters in Exercise Physiology from the University of Florida.
	tornado_grl Twitter Bio: Bio Outdoor enthusiast: run ski hike cycle; bit of a gym rat and Ragnar Relay women team captain, wife to a wonderful supportive hubby
	BillyBicepz Competitive bodybuilder since 1986 and still competes to this day. Involved in the health and fitness field for over 20 years and has an array of homemade style protein cookies.
	Danamoritz Twitter Bio : Independent Beachbody Fitness Coach, I love being healthy! Fitness freak, vegetarian and in the best shape of my life!
	DianeGilabert Fit blogger at lose weight for life with several articles on healthy lifestyle changes.
	jen_ator Twitter Bio : Women’s Health Assistant Fitness Editor
	riley_easports PR manager of EA Sports overseeing the new Active game with interactive fitness on the nintendo wii.
	KellyOC Registered dietitian following a passion for nutrition. Enjoys yoga, training for races and hosting healthy dinners for friends.
	lilyFitness Twitter Bio: MBA,Fitness Adict, Social Media Maven, geeky gadgets,Avid Traveler,Beach and Sun lover!
	lizwebpage Twitter Bio: Internet enthusiast, endorphin junkie, insomniac, fun chick, personal trainer, blogger-esque.
	laurapasik Twitter Bio: recovering attorney, personal trainer, cycling instructor, ballerina … but not all at the same time
	girlgetstrong Fit blogger at Girl Get Strong with several articles covering a healthy lifestyle from everything from flip flops to yoga and weight loss.
	Nickolove Twitter Bio Life Coach, Writer & Former Dancer turned Personal Trainer/Fitness Instructor/Pilates Tutor.
	PamelaMacElree Super Strong 2007 NorthEast Copa Atlantica Women’s White Belt Class E Champion. Also a Russian Kettlebell Team Leader
	Lizanneh Fit blogger at looking good (for a mom) with to two awesome kids, reclaiming the body she had before children.
	ddrdiva Twitter Bio: Likes exergaming, DDR, Wii, weights, kettlebells, trivia, game shows, Asian food, SUEdoku
	TrainerTFitness Appeared in exercise videos including cardio theatre, kickboxing, hip-hop and holds thirteen certifications and a list of hundreds of clients.
	cavewomanrunner Twitter Bio: Paleo/Primal Runner + Fitness Fanatic
	urbansmiler Twitter Bio: I’m an urban smiler, I love life. My mantra is exercise, eat well & think good things and I’m here to encourage you to do the same one smile at a time.
	KitchenKop Blogging about “politically incorrect” health & nutrition topics on Kelly the Kitchen Kop since January of 2008. She has researched healthy food like crazy since 2004.
	RonisWeigh a healthy 70lb loser, blogger, food fanatic, movie and music lover, Fit Blog filled with progression photos, recipes, tips, and inspirational insights.
	that70sgrl Blogging about randomness on workouts, nutrition, goals, setbacks and other sources of good info. Loves to workout, cook healthy, laugh and play, & Turbulence Training.
	suz38487 Has a blog with a gallery of delicious primal meals. Also interested in crafts, crochet, gardening, kettlebells, hiking, Primal Blueprint, yoga, Ravelry, blogging, & chatting.
	fitnhealthyindm Twitter Bio: Soon-to-be new mom focused on fitness, nutrition, learning about raw food, and living the healthiest life possible.
	MaggieKattan Wife, mother, entrepreneur, locavore, whole food nutrition advocate, and marathoner blogging about the importance of eating locally grown foods.
	sarahstanley Twitter Bio: A runner/triathlete/active, domestic expert, model, fun, down to earth, entrepreneur, thoughtful, sweet, kind, helping others, creative, networking gal w/ a
	FitnessToGo Twitter Bio: Owner of Fitness To Go. ACE Certified Personal Trainer with a passion for fitness, the outdoors, hunting and life!
	nikolklein Former Professional Ballet Dancer. Currently an independent in-home personal trainer for women in the San Diego area certified through the ISSA.

I miss any of your favorite female twitterers? Drop a line in the comments below. Thanks To @paynowlivelater for originally suggesting the post & make sure to check out the list of Fit Twitter Dudes Right Here as well.