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 via the series elastic component (SEC) which includes muscular components – tendons constitute the majority of the … 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

Accessory work in group 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

Strength, power, and size: can you have it all?

Often times I get asked about being able to excel in Olympic lifting and CrossFit while still making improvements in body composition.  The short answer is yes, it can be done and obviously is being done as we speak, but I think it’s important as a coach to understand the differences and similarities between the … 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

Cycles: stop wasting your clients time

I still don’t understand why coaches that program for CrossFit boxes subscribe to a linear model of programming. And I’m not sure how linear based cycles and CrossFit became connected because the two could NOT be any more unfit to be married. In group programming, we have many limitations, many of which can not be … Read more

Make recovery great again

In this article, I hope to expound upon the often forgotten aspect of development: recovery. In this day and age, people are pressed for time and chronically stressed out; not to mention most don’t have great sleeping or eating habits, which can completely negate the effect of even the best program. One of the most … Read more

Trim the fat from your coaching cues

When I first started coaching CrossFit classes I was like a young kid with ADHD; I wanted to give my clients every.single.cue in hopes they’d transform into Rich Froning from my magical coaching! Of course, this did not happen. My wife would often look at me like I had 9 heads when we were taking … Read more

Design a kick-ass PT session

Over the years, we’ve seen more and more gyms start to increase their revenue by way of personal training. Not only is this is a great idea, but it allows us to open up our doors to segments of the population that might not want to do CrossFit. The perception of the general public is … Read more