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

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

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

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

Accessory Work for CrossFitters

In CrossFit, performing a single-joint movement like a DB Bicep Curl used to be frowned upon. More recently, we’ve started to see more CrossFitters use single-joint movements to become more balanced and target individual limiting factors. It’s funny that’s it’s taken this long for many to realize that accessory work is just as vital to … Read more

The value of aerobic fitness for group programming

In the strength and conditioning world, strength is often prioritized and conditioning is somewhat of an after-thought. To give you an example, take the typical college football program (I’m going to use mine as an example of one I’ve had first-hand experience with.) Between your main lifting sessions, you’ll see things such as field drills, … Read more

Help your clients understand your programming

The common misconception in the fitness world is that more is more. If you’ve been training any length of time, you know this is not the case and that there’s actual empirical evidence to back up this claim. If you haven’t read this article from Joel Jamieson who is widely considered the foremost expert on … Read more

Why You Should NOT Recycle Your Programming

I’m sure at one time or another, you’ve thought about recycling programming that you’ve already used. Maybe it was from last year, or a few months ago, but there is a long list of reasons why you should NOT consider re-using the same material. Of course, retesting benchmark pieces is important, and we aren’t urging … Read more

How to Implement the Reverse Hyper

The Reverse hyper is a piece of equipment like no other. This open-chain exercise provides the unique benefits of traction and strengthening and can be used to facilitate recovery. You’ll want to make sure you use this piece of equipment correctly, as many times athletes use the Reverse Hyper incorrectly with excessive “swinging”. With that … Read more