Ditch the 10,000 steps. Bring on the 10 minute walks.

As many of you know I am an avid participant and advisor of the post meal 10 minute walk. I have written about it multiple times which you can find here and here, and I still swear by and participate in this practice! Amongst other benefits…

Weekly WOD Review 5/14/18

Monday You guys will be pretty busy during your strength session today. As you're working on your front squats, you'll be getting some pulling and core skills in. Overall, you guys will have 25:00 minutes to compete your strength and accessories.…

CrossFit Rowing – First Refine Technique, Then Add Volume, & Intenity

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As with any movement, the more I investigate it, and try to improve it, the more I learn about it. For a while now rowing has been one of those movements. For the longest time I found it boring and was uninterested in improving it, but as with…

Mindfully Capable

Today I want to take a moment to talk about mindfulness. I'm sure there are a lot of "mindful" topics on this blog already, but for this specific one, I want to focus on being mindful of your capabilities. As all of you have seen, we program…

Podcast Recommendation

I'm a huge fan of informational podcasts and I've recently been loving the Primal Blueprint podcast. I've referenced Mark Sisson, creator of the podcast and Primal Blueprint, on the blog before. I really enjoy his take on wellness in general…

Weekly WOD Insights 5/7/18

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MONDAY Our EMOM formats are used in a couple ways. Sometimes the focus is more about volume/conditioning by going longer or maybe more reps with less rest (every minute), or other times it's to be able to go heavier with attempting every 90…

Patience vs Variation

A student sent me this article on when we should be patient or stick the course on a current training piece and when to add variation or complexity. The article has a bit of kinesiology lingo but I think it does a good job of describing the…

How to Properly Use a Belt

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Amongst a couple of other popular items one of the more common things you will see in any CrossFitters gym bag is a weightlifting belt. The weightlifting belt, when used properly, can provide extra stability to the midline. This extra stability helps…

WOD Insights 4/30/18

  Monday - While many of you have gotten some good drill work while doing our 10 minutes of skill prior to some of our metcons, this week we're gonna go back to an alternating EMOM format to develop the fundamental strength needed to get…