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  In all walks of life, any plan is better than no plan. We’ve all heard the quotes and clichés about failing to plan equating to planning to fail. Well, there is a reason that these types of sayings are used so frequently. They are tru ...
  From the day I could talk, I knew I wanted to be seven. I was named after the famous western about a wandering cowboy. My father talked up what an honor it was to share a name with this cool, strong silent type and I couldn’t wait to see the ...
Day 336 Of 360 3 rounds of:   1 minute sled drag (20yd. each @ 1/4% BW) 1 minute rest   ”Drag” = forward, and “Pull” = backward. Even as the pace slows, insist on movement during work round. Sled drag is a full-body movem ...
  The newest craze in the nutrition and dieting world is a type of diet known as intermittent fasting (IF). IF involves eating your daily calorie allotment during a specified "eating window," and fasting (not eating) during the remaining p ...
  Whilst every athlete is undoubtedly unique, there are 7 broad categories that the majority of CrossFit Open competitors fit into.   1. The Fizzler At the start of the Open this athlete was enthusiastic and committed, but when the going got to ...
I write this in the after-glow of today’s workout, my creative energy peaking as I slowly come down from my exercise high. I imagine that putting slightly sweaty fingers to keyboard is a common occurrence for many of the other coach/writers here at ...
Day 335 Of 360 5 rounds of:   1L, 1R Turkish Get-up @ 50% of 1RM 20 Mace 360/ 10-2 10 Mace squat (Up to) 1 minute rest   Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in ...
  Many people who start resistance training want to increase their strength and improve their body composition by building muscle. Unfortunately, many of those people fail to achieve their goals. People fail to increase their strength or muscle mass ...
This year’s CrossFit Open kicked off on February 22 with WOD 18.1 and ended with final score submissions for with WOD 18.5 last week. As each Open WOD was announced, I offered you the same briefing I gave the athletes at my gym, Precision CrossFit. ...
Flow. An elusive idea, one that evokes images of people lost in a moment, completely immersed in the task at hand. Time falls away, the world disappears, and there is only you and the activity.   From a fitness or movement perspective, flow is often ...
Day 334 Of 360 5 rounds of:   5 Kettlebell suitcase deadlift 20 yd. Farmer carry 5 Chin-up 1 minute rest   Each round is to be as heavy as possible. Carry starts at the top of the 5th deadlift. If suitable weight kettlebells are not available, g ...
Day 333 Of 360 5 rounds of:   (Left) 1 Kettlebell clean (From floor) 2 Kettlebell push press 3 Kettlebell front squat :20 sec. rest (Right) 1 Kettlebell clean (From floor) 2 Kettlebell push press 3 Kettlebell front squat (Up to) 1 minute rest   ...
  If the definition of insanity is doing the same thing over and over and expecting a different result, then there’s a whole lot of crazy going on out there in sport and the health and fitness industry. If we were to look at the progress of a ...
Day 332 Of 360 Kettlebell row: 12, 10, 8, 6, 4, 2, 2, 2 Dumbbell box jump: 12, 10, 8, 6, 4, 2, 2, 2   Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, v ...
Photo By Bev Childress   Social psychologist and Harvard researcher Amy Cuddy goes deep into the research of the influences of non-verbal behavior. Through research, she found that we are influenced by nonverbal behavior. The most exciting part? Our ...
Close your eyes and imagine yourself standing in front of a barbell that you’re about to lift. It can be a squat, or a clean and jerk, or whatever lift you enjoy the most. What’s your first step to address the bar? Where do your feet and hands ...
Day 331 Of 360 Back squat: 5 x 2 @ (up to) 85% of 2RM 2 x 5 @ (up to) 70% 1 x 10 @ 50%   Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. Wh ...