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  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, ...
  The past 20 years have given us staggering changes in modern life. The internet, which was an unparalleled breakthrough in dial-up form, is now in the pocket of every AARP member and middle-schooler alike. “Google” and “uber&rdqu ...
As I approach age 40, I’ve noticed a progressive shift in my metabolism over the past decade. This has prompted me to dig a little deeper into what affects our metabolism as we age and what can be done about it in terms of what we eat.   Change ...
  One of the most frustrating experiences in sport happens when you realize that you aren’t competing to your potential. All that hard work while having nothing to show for it will break anyone. Until I found the answer, it broke me and left m ...
Day 310 Of 360 Mace 360 + extension: 3 x 10 @ scaled to ability in each set   Rest as needed between sets. When the scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps.”   Today, each rep will fea ...
  A common thread among those who have changed the way we think about fitness and movement is that they were dissatisfied with the answers given by existing systems. With so many different exercise methods and scientific explanations out there, you& ...
Think about your fitness routine. How do you structure the schedule, goals, and logistics? Next, consider how closely your routine matches the following scenario: You go to your training facility of choice (HIIT, CrossFit, yoga, studio fitness, etc.) thre ...
Photo by Bev Childress   For a majority of the nation, 2018 brings goals of self-improvement. Whether that means getting a promotion at work or quitting your current day job entirely to follow a passion, turning over a new leaf has become an intoxic ...