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Workout Theory

Hitting the Wall

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We’ve all experienced it.

Everything is going well.

We are sticking to our plans and making progress toward our goals.

Then…

We hit a wall.

Our motivation runs dry.

Unexpected obstacles keep getting in the way.

We lose focus.

This is something that happens during long workouts, but it also happens with our goals and routines.

We set new routines for our Resolutions. We try to forge habits that will take us toward our goals.

“The Wall”, or “The Dip”, is almost guaranteed if you are sign…

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CrossFit Open 21.3 & 4 Breakdown and tips

What a finish to the 2021 Open!

Great combo of movements. Two scoring opportunities. Safety built in. I think it is great!

The video is long (you can always watch it at 1.25 or 1.5 speed), but I tried to keep it to things that you won’t see on other breakdowns.

I talk about why the 8’ rule, how front squats can make your grip tired, what to do during the rests, what shoes to wear, pointing toes, riding one wheels, how to get your first toes to bar or chest to bar, the secret to bar muscle u…

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Breathe Man, Breathe!

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Breathing is like walking, sitting, or sleeping.

We do it every day and never think about it.

And like walking, sitting, and sleeping, there is a lot more going on than we realize as we perform these unconscious tasks.

Fixing your gait can help you with that knee, ankle, or back pain, that seems to persist.

Fixing your sitting form and sitting less can help you lose weight, fix your posture, and make you feel better.

Fixing your sleep will make you a happier, leaner, more awesome, human.

F…

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6 Strategies to Avoid Injury in Metcons

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Why are you working out?

Is it to look better? Feel better? Have more energy? Be better at some task or sport?

Maybe it is to help you stay sane?

(or is it ‘all of the above)?

One of the most important things to remember when we embark on any sort of challenging physical endeavor is: Getting injured should be avoided as much as possible.

This seems like common sense. Of course, we don’t want to intentionally hurt ourselves!

But… and this is a big BUT…

We don’t always have a lot of ‘common…

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5 Things to Avoid When Getting Back into the Gym After a Hiatus

5 Things to Avoid When Getting Back to the Gym

You’ve been out of the gym for a while.

Maybe it has been a few weeks. Maybe it has been a few months.

Maybe… it has been years or a decade since you have trained or exercised consistently.

When starting back up after an extended break, there are some things to keep in mind to make the transition the most successful. Here are 5 things you should avoid (and what to do instead) when getting back to the gym

TL;DR... Avoid:

  1. Expecting it to feel the same as when you left
  2. Changing your diet dr…

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How to Go From CrossFit Class Coach to Top Notch Personal Training Wiz

On on one does not equal group class of one

Are you (or your CrossFit class coaches) nervous about coaching personal training sessions? 

Are you asking yourself: "How is a 1-on-1 different than a class?"

Or maybe: "How can I provide the best value as a Personal Trainer?"

I've met hundreds of CrossFit coaches who have never taught a one on one session before. Many were totally comfortable coaching a class of 10-15 people, but got sweaty palms thinking about what to do for an hour with a single individual paying a dollar a minute (or mor…

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"What Weight Should I Use For the Metcon?"

What weight for the metcon blog

This is a chart to help you determine approximately what weight you should be using on a metcon if you don't have a coach to give you direction (maybe you are working out at home or in open gym) and the workout description is vague on the correct stimulus. Primarily this is designed for barbells (since we usually have an idea of what our 1 rep maxes are, unlike DBs or KBs)

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The way it works:

  1. Look at the reps per set (or largest set if the numbers change each round)
  2. Follow the row over to t…

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The BIGGEST Problem with the Fitness Industry

Control over mind and actions

What if I told you there needs to be a monumental shift in the fitness industry?

Fitness professionals, enthusiasts, and facilities are focusing on the wrong things.

They are focusing on the body, physiology, and biology, almost exclusively.

What movements are best? What equipment?

What coaching cues? What diet?

What time domain? What intensity?

What sets? What reps?

There is no better example of this than the ‘out of shape’ (aka “Fat”) trainer.

Maybe you are one, or maybe you are just s…

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Online Coaching and Customizing Existing Programming Comprehensive Guide

Accountability Step Up

Below is a series of courses we developed for Thrivestry subscribers.

It was created a year-or-so back to be implemented with gyms that were in full operation.

In lieu of recent events, we have decided to release it free for everyone! (There was no way to buy it before).

Some of the content will not pertain to working with people remotely on short notice, but I do recommend you go through everything so you don’t miss any ‘gems’ that might help.

I also did not take a lot of time to thoroughly…

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Cry in the Dojo, Laugh on the Battlefield. BUT...

 

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Or, as Adam Carolla once put it (while making fun of ‘hardcore’ Tae Kwon Do instructors):

“Sweat on the mat, or BLEED on the street.”

If you are like me, these phrases get you fired up to go and train.

Personally, I think it is because I like to be over-prepared. I usually carry a backpack with all sorts of potentially useful stuff (multitool, tape, extra batteries, notebooks, protein bars, etc.). I like to do a ton research before I enter a new experience. I always have the most stuff …

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