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

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

Affiliate Programming: Sample Included

Over the past decade, group fitness has grown drastically. To give you some background history, I started out as a Strength and Conditioning coach back in 2004, got involved with CrossFit in 2006, and opened my box in 2011. Before CrossFit, I began learning and practicing Louie Simmons’ Conjugate Method at a facility I had … Read more

Strength: the base of all fitness

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

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