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Congratulations! You’re over halfway done with CK3K! But there’s still work left to do. To help you finish strong, we’ve made a list of all the benefits you’ll reap from keeping up with your squats. Increased strength. Duh. Squats target your glutes, quads, hamstrings, calves, hip flexors, and core muscles. So, you’re building strength across the board, which transfers over to every other movement you make. Except maybe bicep curls, but probably also bicep curls. Caloric burn. Another no-brainer. You burn about 32 calories for every 100 squats (if you’re an average human). So, by doing 100 squats a day...

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Week 1 is in the books and chances are you’re looking for new ways to get your squats in. So we pulled some WODs off the internet that all include enough bodyweight squats (and more) to help you stay in the CK3K game. (Note: not for the faint of heart.)   Angie 100 Pull­ups 100 Push­ups 100 Sit­ups 100 Squats   Barbara 20 Pull­ups 30 Push­ups 40 Sit­ups 50 Squats (Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)   Chelsea Each min on the minute for 30 minutes 5 Pull­ups 10 Push­ups 15 Squats...

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IT’S FINALLY 2021 and you’re ready to ring in the new year with a new good habit. So we’ve created the CK3K Challenge where you can win a $100 gift card for doing 100 bodyweight squats/day, every day, for the month of January. (Sign up here!) All you need is your body and 2-5 minutes a day. And we know you can count, but here are some ways to breeze through your hundred: 10 sets of 10 or 5 sets of 20 or 4 sets of 25 or 2 sets of 50 or 1 set of 100 When you’re at...

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Earning her first podium finish at the 2020 CrossFit Games, Kari Pearce showed the grit and determination it takes to be the 3rd Fittest Woman in the World. And she graciously agreed to tell us about the process. “It feels like it should. It feels amazing,” Kari humbly admits. “Not just because of those [titles], but because of the hours and hours and hours of work that goes into it to accomplish that. Being the 3rd Fittest Woman on earth, that’s incredible. Especially because you’ve seen me get better. I started off 21st in 2015, then worked my way up...

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Here’s the deal. The average American will consume about 3,000 calories during Thanksgiving dinner. So we did the math (kinda) to give you an idea of what those macros look like, and came up with a few tricks to help you stay on track through the holiday. Pro tips: If you know about how many calories you’re going to overeat on Thanksgiving, you can take that overage and cut them out of your meals the week prior. Take 10% of the overage off of every day the week before (or after) and then you’ve got a surplus of 70% to...

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