Workout Theory

You have probably noticed that this training, working toward mastery, causes many benefits outside of the gym.

It is because we are deliberately working on our weaknesses. We willingly accept the truth of where we are at, and we put effort to making ourselves better.

We must not look at ‘scaling’ as a sign of inadequacy.

We change the workout to get the best stimulus possible, so we can continue to grow and improve. We learn to put our ego aside and accept that small progress is better tha…

CrossFit did not disappoint this year with the workouts! Wow! Not a ton of things for the bodyweight folks and no single heavy lift, but a lot of heavy stuff and rope climbs to boot!

https://youtu.be/uT6GAI0JUYI

Overall

Watch the video for the full run down. I am going to only hit the high points here since I am covering all four workouts.

Be ready for repeats! This is not the time to do a ‘one and done’ approach. This is the time to make every increment possible count!

Have ‘friends’…

Now that the dust has settled and the some of the torn hands have healed, I figured it is a good time to do a 'round up' post of a lot of the coaching that went into the CrossFit Open this year.  If you guys were following along week to week, none of the below stuff will be new (other than a few comments here at the top).

(Summary of the Open Workouts above)

As in previous years, I'll be programming throughout the year for we've found is best for long term retention, coach-ability, relations…

As coaches of group based fitness, we will always have large audience to please. One of the most vocal groups seems to be the people who always seem to want 'longer metcons'.

The longer workout debate with clients will always be an issue as long as the prevailing wisdom is ‘longer is better’ and ‘no pain, no gain.’ (Read more about “Exersubmissives” here). Hopefully some of the stuff I talk about below will help arm you all as coaches as you encounter this, and help clients get the most out o…

Stop being a fitness masochist or what I like to call an: “Exer-submissive”

Beating your body into submission is not healthy. Going to war on your fat is not good for you long term. There is no enemy inside of you that need to defeat and punish.  It is not your (or your coach’s) job to exact retribution on yourself.

There are varying degrees of ‘Exer-submissives’ in the fitness realm, but I feel like there is an inordinate amount that gravitate toward CrossFit (and Bootcamps for that matter…

I updated the Free tool "Smart Cash Outs" to have not only a poster size, but also a version you can print out on two pieces of 8.5x11!

Below is a video talking about how and when to use cash outs to mold general programming to the athletes goals and schedule as well as notes on how to implement Cash Outs into your own gym's programming.

https://youtu.be/59uizwd49eE

You can download the documents here, print them out and put them in the gym. Just remember to educate people on how to use them p…

Discomfort: Seek out discomfort to coax development and growth, but do not confuse discomfort a sign of progress.

One of the most important things you can develop in your life is the ability to become comfortable with being uncomfortable.  Stepping out of our comfort zone to experience something new, to learn something hard, to meet someone different, or coax adaptation from our bodies… this is what makes people great.  Nobody ever achieved greatness because they chose the comfortable path. …