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The prospect of returning to training in a gym again has become a reality for increasingly more people. Or, perhaps, you will be back within a few short weeks and are reflecting on your training and how to optimize it going forward.   One thing tha ...
  What Is Protein? Protein is primarily found in animal and dairy products. Protein enhances muscle mass, strength, endurance, muscle recovery, and power. Decreases inflammation and muscle protein breakdown.   First off, let’s talk ab ...
Let's call bullsh*t on the newfound belief in social justice sweeping through CrossFit affiliates. CrossFit's high school musical of dysfunction stopped being interesting years ago.   Many of the original enthuasiast have moved on or been c ...
Effective training plans are founded on layers of intricate planning, preparation, and implementation. It is not enough to simply throw a template program at a group of athletes and walk away in hopes that after eight weeks, they will somehow magically ...
An Open Letter to CrossFit My name is Greg Walsh. I began involvement with CrossFit in 2003, and was a member, trainer, and manager of CrossFit Long Beach until 2008 when I returned to my hometown of Rochester, NY.   In 2008 I began Wolf Brigade, a ...
Specificity is an overused training philosophy for most lifters. I know this is a controversial statement in strength training communities, but I'm still not sorry for saying it. It's the truth, and this quarantine is offering us a unique moment ...
By now, most people are aware of the backlash against Greg Glassman, CrossFit's founder and CEO, because of tone-deaf, insensitive, and dismissive remarks he has made about George Floyd's death and COVID-19.   We don't need to rehash al ...
When it comes to optimizing body composition, one of the key areas I see men struggle with is prioritizing their performance. In most cases, the primary objective is to get as lean as possible while improving muscle definition.   But, what usually ...
“I can’t wait for the gym to open so I can get off my computer and back to real coaching.”   If this is you, I can relate. This pandemic has been a massive nail in the road, blowing out the tire of our routines and forcing a detou ...
Whether you're a man or woman reading this, excellent, it applies to both genders. Are you an aging adult, or someone who has experienced a traumatic brain injury (TBI)? Yes? Then, keep reading. If you're an athlete or non-athlete and you're ...
Here are three things I knew prior to training for competitions or setting a new PR during a session.     1. Order Matters Oft, we find differing beliefs on which lift goes first. We hear from one camp1 that post-exercise energy expenditure i ...
When we think of stress, we are accustomed to concentrating on the harmful types of stress. In our everyday lives, we have to deal with lots of work stress, such as deadlines, low cash flow, high sales quotas, and type-A bosses, among others. Then don&# ...
Carbohydrates are a macronutrient, meaning a larger nutrient class, which (for the most part, must be obtained externally. Carbohydrates are often mistakenly thought of as sugars.   Yes, sugar is a carbohydrate. However, spinach is predominantly wa ...
We are built to move. Our brains evolved to process information, integrate that information, and produce the appropriate movement. Two of the most familiar movement patterns that your brain recognizes are:   Walking Running   The body h ...
  When you think of anabolic hormones, what comes to mind first?   Chances are, it’s not the hormone estrogen. Still, a few recent studies reported that female sex hormones are vital for muscle mass, strength, and even post-exercise rec ...
The power of virtual training is a coach's guide to adopting and implementing this new medium.   It's a strange time to be alive and an excellent time to be a coach. We, as trainers and coaches, possess the knowledge to navigate these chall ...
Olympic weightlifting derivatives have long been hailed as the apex exercises for power training in strength and conditioning. There's now evidence that's probably wrong. For most people, most of the time, a simple kettlebell swing is a bet ...