Our central nervous system (CNS) drives all physical movement. Your nervous system acts as both the individual musicians and the conductor of a large, beautifully harmonious orchestra. Fluid, athletic ... Continue Reading
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Passion and Purpose: Building the Bold Spirit
If you are at all socially conscious, you must be amazed at the number of challenges piling up for our future generations. Turn on the news, and we learn that our old concepts of retirement—social security ... Continue Reading
The Importance of Sleep for Weightlifters and Other Athletes
Athletes are well aware of the importance of proper training if they want to make progress. They are also aware of the need for proper nutrition. Often given short shrift, though, is the need for recovery ... Continue Reading
Protect Your Children From Ad-triggered Cravings
What is it about advertisements for McDonald's, KFC, or Chipotle that make us suddenly so hungry? Perhaps it's the hunger-triggering colors (like red and yellow), or the fact that the images awaken our ... Continue Reading
Conditioning That Won’t Kill Your Gains
Conditioning is a high-wire balancing act. Choose the wrong modality, frequency, or volume, and watch your gains disappear like an empty bench on a Monday. In part due to the explosion of CrossFit, the ... Continue Reading
Day 56/360: Wolf Brigade Subversive Fitness
Day 56 of 360 Front squat: 3 x 5 @ 75-80% of 2RM 1 x 10 @ (up to) 60% Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue ... Continue Reading
In Training Innovation, Results Rule
While teaching lifting techniques, constant attention to detail is critical. This isn’t a new concept, but what separates great coaches from the indolent ones is constant innovation and a relentless ... Continue Reading
Sport Fighting Won’t Teach You Self Defense
The last time I wrote about training for real-world self-defense, I upset a few martial arts practitioners. But the evidence for my message is obvious: all you have to do is watch actual footage of people ... Continue Reading
Martial Arts Is Not Self-Defense: Real World Violence Prevention
Violence is bigger than all of us. Just as we will never understand people fully, we can never understand a subject as convoluted and complex as violence. Unless you’ve been exposed to a lot of ... Continue Reading
Starting Olympic Weightlifting at 65+
Deborah Robinson started to run and fly from the day she was in kindergarten. A self-confessed GI brat, in and out of various cities, she didn’t stop running for a long time. She couldn't take ... Continue Reading
Day 50/360: Wolf Brigade Subversive Fitness
Day 50 of 360 Goblet squat: 9, 7, 5, 3- 3- 3+ Rest as needed between sets. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes). Begin at a ... Continue Reading
What to Do With a Pain in the Pelvis
Pelvic pain. A pain in the bottom. Pain “down there” that, unlike other areas, doesn’t seem to have a magic cure (because the Kegels everyone told you would keep everything together don’t seem to be ... Continue Reading
Are You Eating Enough?
There’s a health epidemic sweeping our nation. Chances are, you haven't heard of it. It isn’t making any headlines. No, it’s not obesity. It’s not diabetes, or heart disease, or even cancer. The answer? ... Continue Reading
Quick Tips for Open WOD 17.2
The CrossFit Open started February 23 with WOD 17.1 and will continue through to March 27. As every Open WOD is released, I will be providing immediate feedback and support for anyone interested in ... Continue Reading
Competitors: Don’t Start Eating Clean for the CrossFit Open Now
(Source: Bev Childress) It’s a funny time of year, if you’re a CrossFitter. All day Thursday (or Friday, depending on where you live) is filled with trepidation and a bit of a cold sweat, wondering ... Continue Reading
How to Pace Your 1km Row
We have all done it. You are rested and ready for that erg test. Attention… Row! You blast off as fast and as hard as you can for the first minute or so. You feel good. This 500m split is not that hard to ... Continue Reading
Day 42/360: Wolf Brigade Subversive Fitness
Benchmark Why benchmarks? Outside of application in a chosen field, conditioning output must be noted and repeated in training in order to measure progress. Our benchmarks are a repeatable, standardizable ... Continue Reading
The Final Four: Bodyweight Movements for the CrossFit Open
The CrossFit Open begins this week, so I’ve put together one last set of tips and techniques for a few movements we haven’t covered in detail yet: chest-to-bar pullups, toes-to-bar, bar-facing burpees, and ... Continue Reading
Don’t Bog Down Your Training With Complicated Programming
Don’t overcomplicate your training without good reason. If you have been training for awhile and you are still focusing the vast majority of your lifts on the smaller movements (i.e. correctives and ... Continue Reading
Eating Disorders Common Among Older Women
When we think of eating disorders, most of us picture them as being a problem for teenaged and young adult women. The truth is that a vast majority of those suffering from eating disorders like anorexia or ... Continue Reading
Nutrition Planning: CrossFit Open Guidance
Nutritional planning for competition is a key component of your programming, obviously. In the video conversation below, I talk to Daimino Stewart, who handles the nutrition for my Team Precision and for ... Continue Reading
The Right Way to Use Yoga for Neck Pain
Once upon a time, there was a woman named Emma who had chronic neck pain. She tried exercise, pool therapy, stretching, ice, massage, all to no avail. One day, an acquaintance said to her, “I am going to a ... Continue Reading
The Key to Speed Is In Your Spine
One of the most stagnant professions in all of the land is coaching strength and conditioning—particularly at the college level. This is not a shot at my peers in an attempt to make myself look special. I ... Continue Reading
Center Your Training on Unilateral Movements
Very few of us train for the sake of training. Every coach I know and every athlete and trainee I work with ascribes a “why” behind their “what.” We train to improve performance. Better performance of ... Continue Reading
