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Day 322 Of 360 Mace front pendulum + extension: 3 x 30 @ scaled to ability in each set   Rest as needed between sets. When the scheme is listed as “3 x 30″, it always refers to “Sets” x “Reps”.   Tod ...
  The suplex is wrestling's equivalent to the home run. It is equal parts crowd pleaser and high point scorer. We'll first start with how to execute the throw and how to train to reach the mobility necessary to execute the coolest move in wr ...
Dear driver who almost killed me: I’m a person, too.   I know that, subconsciously, I didn’t seem like a person at the time. I was a spandex-clad obstacle in your way on a two-lane ribbon of undulating asphalt. I was a disruption in the s ...
Day 321 Of 360 50/50 Kettlebell strict press: 5 x 3L, 3R @ as heavy as possible in each   Alternating as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it ...
  Successful athletes are a rare breed. They posses an uncommon work ethic, an ever-growing set of physical skills, and a wide knowledge base regarding their craft. Do not be fooled however, athletic development does not begin and end on the playing ...
What is it you feel whenever you fall off the wagon? It’s usually disappointment, discouragement, and perhaps a touch of self-loathing. These emotions are like quicksand to forward progress unless you know how to work through them.   What is im ...
There are many different “shapes” in gymnastics like “pike,” “straddle,” and “tuck.” But before achieving these body positions there are some important foundational shapes that take precedent in training and ...
“Do you think I can actually get there?”   I receive this line of questioning all the time when talking about goals. More specifically when discussing goals relating to posture, mobility, and overall strength.   The simple answer is ...
  The gap between what we know and what we do is perhaps largest when it comes to what we put on our plate. Compared to nutrition, putting in the work in the gym every day is easy. Part of what makes eating right so difficult is the cultural mindset ...
Day 320 Of 360 Power clean: 5 x 3 @ (up to) 85% of 2RM   Make ambitious choices, and adjust weight/omit under-lifted sets as needed. Conversely, if sets require rest/interruption, make as minor an adjustment as needed and complete the next uninterrup ...
  This year’s CrossFit Open kicked off on February 22, with WOD 18.1 and will continue through to March 26, ending with WOD 18.5. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Prec ...
Day 319 Of 360 5 rounds of:   10 Kettlebell front rack lunge @ as heavy as possible in each set 2 Turkish Get-up @ 1/2 of above (1L, 1R) (Up to) 1 minute rest   Turkish Get-up is to be performed with one of two kettlebells carried in the lunge. ...
Seemingly, you do everything right. You eat sensibly and reach the American Heart Association’s recommended 75 minutes of vigorous exercise and 150 minutes of moderate exercise each week. But what about those other 9,855 minutes? After eight hours o ...
Day 318 Of 360 Back squat: 2 x 5 @ (up to) 80% of 2RM 1 x 10 @ 60% 1 x 15 @ 50%   Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion fails, make as minor an adjustment as needed and compl ...
In the U.S. alone, one in 10 people were suffering from diabetes in the year 2015, whereas prediabetics constituted roughly one quarter of the nation’s entire population aged 18 and older.1 Such worrisome statistics reveal to us that certain illness ...
Day 317 Of 360 5 minute sled drag (20yd. each @ 1 + 1/2% BW)   ”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move into organized positions, breathe intelligently, and attempt no ...
It's frustrating. You think you have a plan, you think your training program is workable, you have your meals prepped, and yet you don't see results. You see training partners or friends reaching goals and making progress, but you are stuck where ...