MOVEMENT

New Specialty Classes!

Ok gang, I know that everyone has been absolutely chomping at the bit for us to release the sign-up link for our next two classes: Our 3rd iteration of the Level 1 Weightlifting Course Our long awaited Level 2, aka "Competition Prep", Weightlifting Course Thank you...

How and Why So Many PR's?

Yesterday, Friday July 29th, culminated a month-long cycle programmed by Coach Jim where the one goal he set out with was to improve your back squat. In other words - move more weight and PR! There were 42 people that logged their scores on Friday. Of those 42, 32 of...

Shoes, Shoes, Shoes!

This post is perhaps the most requested one that I've ever had. I figured it was about time to finally sit down and offer my expert (yes, I am one) opinion on all things related to shoes. First, lets get something out of the way - shoes will absolutely not fix any...

Regularly Learn and Play New Sports

In Greg Glassman's infamous "World Class Fitness in 100 Words", written back in 2001 or so, there are little nuggets of wisdom littered throughout: Hints of events in the annual CrossFit Games. A blueprint for how to eat. Even how to create your own routine - no coach...

The Important Positions in Weightlifting

In my post titled "Be the Molasses" about getting people to slow down a bit when pulling the bar from the floor, there was this line: "the whole point in breaking the bar from the floor is to get it to a perfect hang position at the knees. And the whole point in...

Rating of Perceived Exertion…aka RPE

Back in the beginning of July, I wrote a post that delved into the differentiation between Heavy and Max Days. If you missed that post, go back and read it as a primer for this one. What I want to dive into a bit more tonight is the idea of a heavy day, and how to...

Proprioception

The CrossFit Games start in a little over a week. If you didn’t know it yet, we have an athlete from CrossFit For Glory that QUALIFIED and will be competing. This isn’t a post about that, but if you want to read all about it, check out Jay’s story here.   I want...

What is Your Total?

In the sport of Olympic Weightlifting, weights are given in kilograms (aka kilos or KGs)...not pounds. There's even a sweet instagram handle "kilosnotpounds" out there! Part of the fun in working with CrossFitters in weightlifting competition is watching them fumble...

Be the Molasses

One thing I often find myself telling our weightlifters is to slow down a bit when they pull the bar off the floor in a clean or snatch.    Make no mistake - you need to introduce speed into the barbell to get it into its final position; on the shoulders in...

Heavy versus Max Days…

If you look back at our programming, in its entirety, you’ll notice that the weightlifting pieces are often programmed three distinctly different ways: Direct sets & reps (5 x 3, 6 x 2, % based work, etc) 12min to Heavy Triple (or some other figure) 30min to 1RM...

Path to Recovery…

Did you all know/hear that I hurt my back pretty badly on Wednesday afternoon? Yeah, totally did. Couldn’t really walk. Marc Z had to carry my computer bag for me, and my incredible wife has done nearly everything else for me.   Anyhow, before my brain starts to...

Fix Your Overhead Squat…

In my last blog post, I gave three basic tips for improving your split jerk. Today, I'd like to do something similar for the overhead squat. Commonly referred to as the "bane of their existence" for many CrossFitters, the overhead squat for a coach is an almost...

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