You’re special. No, really, I mean it. You are gifted beyond the norm and can get away with things that no one else can at your gym. You can use more advanced exercises, recover less, and train harder. ... Continue Reading
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Mobility and Movement, Session 3: Mobility Drills for the Overhead Position
As you may have read in my first article in this series, I am attending a program about mobility and movement at CrossFit 626 where I teach mobility myself. I am finding it interesting to see how the ... Continue Reading
Fitness Competitions: When a Good Idea Goes Very Wrong
It wasn’t that long ago that weekend fitness competitions were few and far between. In 2011 when I launched the Firebreather Throwdown in Cincinnati, there were almost no other competitions in the area. As ... Continue Reading
Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 9, Day 1
Welcome to the new Yoga sequence workout. Here you will find different cycles and sequences programmed by an expert yoga teacher. These yoga sequences provide a blueprint or yoga map for teachers and ... Continue Reading
The King of Hamstring Exercises
You’ve probably heard coaches extol the virtues of strong hamstrings. Hamstrings make it possible to jump high, sprint fast, and stand up a heavy deadlift. But what exactly are the hamstrings and how can ... Continue Reading
The Pause Method for Teaching Olympic Weightlifting to the Beginner
Start Coach Garza Papandrea's 4-Week Olympic Lifting Program Most coaches have devised their own method for teaching the snatch and clean to their athletes and thusly, so have I. Many older-generation ... Continue Reading
I Like to Move It, Move It: The Surprising Thing Missing From Your Workout
What if I told you it was possible to be a world-class athlete while not being athletic? Seems like it would be impossible, doesn’t it? Yet it is the case in many sports, particularly those that involve ... Continue Reading
Proper Rack Positioning in the Clean and Jerk (and How to Adjust Mid-Lift)
Last week my article on the clean grip width drew a comment from an old teammate of mine, Mark Gomes. (At my age all former teammates are old.) Mark and I go back to the 1971 Canada Games where we were ... Continue Reading
Athlete Journal: Alli Moyer, Entry 5 – 10/23/2013
EDITOR'S NOTE: Welcome to the athlete journal of Allison Moyer. Allison is a nationally ranked NPC Figure Athlete, nationally and internationally published fitness model, an avid CrossFit athlete, BSN, ... Continue Reading
What Would William Wayland Do? WW Talks S&C for MMA and BJJ
If I saw William Wayland walking towards me in BJJ class and we were the only two people left not rolling, I would most likely fake an injury or pretend to be sleeping. If I saw William Wayland ... Continue Reading
Use Scientific Method to Do Handstand Straddle in 3 Practice Stages
Upon blundering through practicing handstand straddle one day, I realized my approach was chaotic and unfocused. I was practicing consistently, but I was getting inconsistent results. Frustrating as that ... Continue Reading
Kettlebell Workout: Cycle 7, Week 5, Day 1
Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately ... Continue Reading
Making Weight in the Real World: How to Cut Weight When Life is Busy
When preparing for a competition the hardest thing for most people is not the actual training, but the diet and the cutting of weight. How do you cut weight and work full time? Better yet, how do you cut ... Continue Reading
The Top 5 Ways Fascia Matters to Athletes
You may be noticing the word “fascia” (aka connective tissue) is a hot topic right now in all body related fields. But before we get to why fascia matters to athletes, here is a brief primer about why it’s ... Continue Reading
Athlete Journal: Jess Papi, Entry 3 – 10/19/2013
EDITOR'S NOTE: Welcome to the athlete journal of Jess Papi. Jess is a blue belt at Scranton MMA and also pursuing her degree in exercise science. Read her entries every week for insights on competing, ... Continue Reading
Athlete Journal: Charles Staley, Entry 62 – 2013 World Championships
EDITOR'S NOTE: Ever wonder how a world-class coach actually trains? Wonder what it's like to train as a "mature athlete?" Welcome to the athlete journal of Charles Staley. A big believer in practicing what ... Continue Reading
9 Perspectives on Coaching and Weightlifting by Bob Takano
Bob Takano is a highly regarded weightlifting coach who was inducted into the USA Weightlifting Hall of Fame in 2007 for his contributions to coaching. His experience in coaching all levels of lifter from ... Continue Reading
The Cost of Eating Well: How to Eat Better for Less Money
I have always been what one might call a “food snob” and what many might call a little bit “over the top” with the foods and ingredients I eat (or don’t eat). For me, though, it seems routine and normal, ... Continue Reading
The Rabbit Hole of Back Pain: What Your Doctor Doesn’t Want You to Know
“You take the blue pill, the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill, you stay in Wonderland, and I show you how deep the rabbit hole goes.” - ... Continue Reading
Ricardo Almeida Talks About Life, BJJ, and Raising a Child With Autism Spectrum Disorder
Most of us who admire Ricardo Almeida do so because we’ve witnessed his accomplishments in Brazilian jiu jitsu and MMA and think he's a cool guy. Now retired, his MMA career included fights in the UFC, ... Continue Reading
Back On My Feet: Running to Combat Homelessness
Homelessness affects 3.5 million people in America alone each year. With such staggering statistics, it seems like a problem too big to face. But Anne Mahlum, CEO of Back On My Feet, is making a difference ... Continue Reading
Kettlebell Workout: Cycle 7, Week 4, Day 1
Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately ... Continue Reading
10 Things I Hate About You (At the Gym)
I’d just as soon that some of you not you come to my gym. Between those of you who aren’t friendly and those of you who smell like you bathed in a vat of cologne, I’ll probably end up with a fairly small ... Continue Reading
Athlete Journal: Jess Papi, Entry 2 – 10/12/2013
EDITOR'S NOTE: Welcome to the athlete journal of Jess Papi. Jess is a blue belt at Scranton MMA and also pursuing her degree in exercise science. Read her entries every week for insights on competing, ... Continue Reading
