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Photo by Bev Childress   When you face an injury, there are two components in your comeback: one physical, one mental. Both parts will need to be addressed when it comes time to step back into the gym. The physical component is the more obvious of t ...
Day 316 Of 360 6 rounds of:   3L Kettlebell push press 1 Hand-to-hand switch 3R Kettlebell push press 9 Goblet squat @ same weight 18 Mace 360/ Kettlebell halo @ (up to) 12kg. W, 14kg. M :30 sec. rest   The select weight that allows for organize ...
“The dogmas of the quiet past are inadequate to the stormy present. The occasion is piled high with difficulty, and we must rise with the occasion. As our case is new, so we must think anew and act anew.” -Abraham Lincoln   We are all ho ...
Day 315 Of 360 7 rounds of the following kettlebell complex:   7 Deadlift 5 High pull 3 Full-range high pull (Up to) 1-minute rest   Today, the entire sequence is performed with one kettlebell- Heaviest 3-rep full-range high pull governs weight ...
For our 50th episode, we’ve seized on the opportunity to do something pretty special and bring you a joint episode with another new podcast, The Gravel Lot. We’ve talked a lot on the show over the past several months about the positive effects ...
It’s 1-rep max testing day, the day of the big race, or any other day when the time comes to test and measure your progress. But yet, you don’t hit that coveted PR, beat your best time, or cross a threshold that you’ve been focused on th ...
Day 314 Of 360 Pendlay row: 3 x 10 @ (up to) 60% of 2RM   Then:   Kettlebell row: 5 x 5L, 5R @ as heavy as possible in each   Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion fails, make as ...
  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 ...
Your workout should not be a job. Sure, you won’t want to work out some days. Often it will be a grind to get started, but exercise should not just be a long list of checkboxes standing between you and a preconceived notion of fitness.   T ...
When you are a busy person, like most of us are, sometimes you eat whatever is most convenient. That could be leftovers, a fast food drive-thru, snacks from a gas station, or something you can just throw into the microwave.   Know that you are not al ...
As an independent gym owner or a fitness professional, you always need to be asking yourself: What business do I want to be in? What will win in the end? Fads and trends and marketing ploys come and go, and before blindly jumping on board whatever new gam ...
Day 313 Of 360 Goblet squat: 5 x 10 @ as heavy as possible in each 5 x 5 @ (up to) 75% of heaviest above   Choose a weight that makes for demanding, positionally sound, uninterrupted sets, and adjust by round as needed. Take only the rest you need. & ...
  Recent research has identified a dose response relationship between training volume and hypertrophy. The more volume you do, without exceeding your capacity to recover, the more you grow. Most people are not correctly applying this information and ...
  Allow me to break the fourth wall for a moment, and take you inside what it means to be a coach and a writer. When I first started writing, I thought it was my job to take the thoughts that were inside my head and commit them to paper, to let you ...
Day 312 Of 360   Deadlift: 5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top) 1 x 10 @ 60% (use double overhand grip) 1 x 20 @ BW (using single kettlebell)   If sets require interruption, make as minor an adjustment as needed and complet ...
  Sometimes you just need to change it up with a different training stimulus to get yourself out of a rut. Sandbags did this for me. I’m big into endurance training, and when I hit the gym each week, I usually stick with what’s comfortab ...
Day 311 Of 360 Kettlebell back squat: 10 x 2L, 2R @ as heavy as possible in each set   Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When the scheme is listed as “10 x 2L, ...