Affiliate programming: why we charge more than anyone else

In a day and age where we are always “plugged in” and have access to countless streams of free programming, it’s easy for a gym owner to take the cheapest route available to save time. To be honest, I can’t envision ever going this route if I was a gym-owner as there is little chance … Read more

Strength > conditioning

For years many coaches in CrossFit circles assert that conditioning should take precedence over strength work; some of the biggest names in the biz follow promote this mantra. This is clear in anyone’s programming that follows a traditional CrossFit model or where “strength” days are seldom. And don’t expect to see single-joint hypertrophy work that … Read more

5 Loaded Carries for Conditioning

It’s no mystery that loaded carries have a multitude of uses. The fact that we are able to effectively check off multiple boxes in terms of benefits is an added bonus. We know that loaded carries can help us to develop stability in all three planes of motion, but we often don’t consider the value … Read more

The why behind band-work

Performing high-volume resistance band work has many advantages, particularly in group programming. For instance, this work will directly aid in strengthening connective tissue which will help prevent potential soft-tissue injuries. Another benefit is greater storage of kinetic energy which correlates to higher reversible strength (ability to go from eccentric to concentric contractions) and the ability … Read more

Add more work without overtraining

Everyone want’s to know how to do more or what they can add to supplement their training. Sometimes the best answer is to do less and for most simply getting their life on track outside of the gym (diet & sleep) will make the biggest difference. There is a fine line between enough work and … Read more

The best squat variations you haven’t tried

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

The most important aspect of programming

Recently, I had my 500th call with a CrossFit Affiliate Owner (yup, I’m that OCD I keep track of such stats.) Interestingly enough this call was almost NO different than any other call I’ve had. Things like: “I want to make sure everyone is getting the desired stimulus of the training” “My athletes want to … Read more

What is your coaching energy like?

Have you ever noticed that some days there is a different energy or vibe to your classes? You may have one class, in particular, that is “low-energy” in comparison to your other classes. What about your early morning class? Obviously, folks that have just gotten out of bed to get to your class aren’t going … Read more

Sharing programming amongst coaches

Are you and your coaches sharing programming and simply “filling in the blanks?” Or do you find your programming off of the internet the night or even the week before your classes because you saw a workout that you had to try? There are inherent risks to programming this way and although plugging workouts into your … Read more

What’s missing in your programming

All too often we see coaches prescribe too much volume, too much intensity, too many times a week. At the end of the day, 99.9% of people who show up at a CrossFit box do NOT want to increase their snatch or compete at the CrossFit games. Most simply want to have more energy and … Read more