How to make the most of your clients time

Trying to please all of your clients with CrossFit box programming is a near impossible task. There will ALWAYS be things that your folks want more or less of – this is inevitable.  At Box Programming we believe in prioritizing the needs of the many over the needs of the few where our programming is … Read more

How to improve CrossFit

Now that we’ve talked about the “Future of CrossFit,” the next logical step would be to talk about how we can improve it. If you’ve read “4 CrossFit Programming Issues and Solutions,” you’re probably already well aware of some of the pitfalls of many functional fitness group programming, but this article will be an attempt … Read more

Change up your squat variations

As a society with information at our fingertips at any given point in the day, you can follow just about any of your favorite strength coaches and trainers on social media and get bombarded by knowledge bombs every minute, on the minute, if you please. This can be a blessing and a curse, though, as … Read more

Train all three energy systems with the sled

Conditioning work does not have to be boring nor does it have to beat you up. Developing your General Physical Preparedness (GPP) can add value to your training sessions and as well as break up the monotony. One of the mistakes I see athletes make with their conditioning is not having enough variance in terms of energy systems … Read more

Improve your pull-ups by building your back

The age-old question posed to CrossFit coaches from clients is “how do I get better at pull-ups?” In CrossFit, the infamous pull-ups get a lot of attention. Skill work to improve the gymnastics kip is usually at the forefront of improving clients’ pull-ups. However, there are some consequences to learning how to kip too early. In fact, … Read more

Why you should be using accommodating resistance

The Use of Accommodating Resistance Accommodating Resistance refers to the use of chains or bands to develop maximal tension throughout the full range of motion, rather than at your weakest point. While there are a number of benefits to using accommodating resistance, one of the most noteworthy is accommodating the strength curve in which tension … Read more

The Conjugate Method

It’s no mystery that Louie Simmons has produced some of the strongest powerlifters in the world and anyone that has been in the trenches for a decent amount of time has more than likely heard of Westside Barbell. Many think that Louie Simmons’ Conjugate Method is only for powerlifters and will have little carryover to … Read more

Explosive Strength and Speed Work

Explosive Strength Work Does your average client really need to be training explosive strength? Yes! Why? Because plyometrics is the most effective way to improve the rate of force development. For this reason, your clients are able to utilize high-threshold motor units to a greater degree than they are with their dynamic effort squats. As … Read more

To Modify or Not to Modify a Workout

Over the last 20 years, I’ve been lucky enough to only sustain a few injuries while training, but aches and pains were far more common. I’m happy to say that for the last three years, aches and pains have been non-existent. Aches and pains are going to happen to everyone at one time or another, … Read more

GPP work – you’re doing it wrong

The term “GPP” (general physical preparedness) gets thrown around in CrossFit quite a bit – many coaches claim that the goal of their program is to develop GPP yet many of these same coaches don’t use measures that actually develop it. And throwing heavy deadlifts into a WOD for your clients who are already lacking in … Read more