Category: Training

Movement Refocused: Single Leg RDL progressions

When it comes to any movement, there are always ways to properly progress to said movement. Take the squat for example. We teach the air squat first, then the goblet squat, then the front or back squat, then the overhead squat. We start with just the most basic movement pattern, and then slowly start to […]

Weekly WOD Insights 12/10/18

MONDAY Whether you’re in for a good holiday party flush out or simply looking for a simple and “keep it moving” workout, this should get the job done. I tested this one out for ya’ll last week and plan on doing it again. Now, while it is simple in movement nature, you still have to keep […]

Weekly WOD Overview 10/15/18

Weather you can make it in a for a couple days this week or not, try to get outside and enjoy this weather!  Oh man…you know you’re getting up there in age when you screen shot the weekly forecast. #oldman MONDAY The format for today is almost an exact replica of the compare date, just a […]

The Sports Gene: Hardware and Software

I read this book a while ago and enjoyed it so much that I use it in one of the classes I teach at Saint Mary’s. If you are into sports, improving human performance, and want to dive into the factors that separate the best from the rest, this is a good one! I revisited a chapter […]

Handstand Walking Progressions and Quality CrossFit Content

Recently you may have noticed we spent a good amount of time on working on developing the  handstand, specifically the handstand walk. Due to this concentrated effort a lot of people made a lot of improvement in their ability to handstand walk! Hopefully this success has inspired many of you to continue pursuing this skill! […]

Weekly WOD Insights 7/23/18

Rise and shine, ready to grind! New week brings a new life. Let’s get it! Building off of my recent post, there are plenty of options of “REDOs” this week. There are two exact WODS we did previously as well as a couple with similar formats that I’ve programmed quite regularly when it’s my turn. […]

Overarching in the Squat

When it comes to gaining more insight on specific movements I have a few go to resources I like to utilize. One of these resources is Squat University. I have used them many times before in my blog posts because they put out top notch information that is very relevant to anyone interested in squatting, […]

Self-Confidence: A State of Mind

Confidence is most commonly viewed as driven purely by innate ability or personality. While there may be some traits that allow one to be more GENERALLY confident than others, (I’m not an expert in psychology), I think that self-confidence, or lack thereof, is a state of mind. However, I don’t think this mindset is necessarily […]

Form Creep

The title on this article caught caught me by surprise, but when I saw it was written by Mark Rippetoe on Starting Strength, I thought it’s probably another one of his goodies! I like to refer to Rippetoe a lot, not just in training, but when I also teach in the classroom. While he can come off […]

Weekly WOD Insights 3/12/18

Lot’s of first time muscle upper/handstand pushup/walkers lately. Or damn near close calls. Keep up the great work on the part A skill work! MONDAY Bring on the RAIN! Sweat Shop Tahoe trip soon? Enjoy the outside and ultra-violet vitamins while we have it on this one! The movements inside should be quick and intense […]