Using the Context of the Programming for Longevity and Getting out of Ruts

The context is the recommended overall approach to the class that day. Without a planned approach you will likely stick with the same default approach you are comfortable with and you will not get the most out of your training.

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There are three contexts: “Practice”, “Competition”, and “Mental Toughness.”

With Thrivestry, we balance these three contexts with the right ratios to each other and with an eye toward the lesson plan for the day (as well as the week, the month, and the year!)

The pr…

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CrossFit Open 19.4 Breakdown and Tips (and 3 minutes Rest!?)

3 minutes rest?! I don’t know what to do with my hands!

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CrossFit Open 19.4 is 3 rounds of 10 snatches (any type) at 65/95lb, 12 bar facing burpees, then 3 minutes rest. Then 3 rounds of 10 bar muscle ups, 12 bar facing burpees. 12 minute time cap.


This one is a shoulder burner, so you’ll want to have good strategies for saving the shoulders.

Most people are just going to be looking to get a good tie breaker score and/or getting some muscle ups.

Grip will play a factor if you plan …

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Movement Frequency in Thrivestry Compared to Other CrossFit Programs

 Movement Tracking Snapshot Thrivestry.png
(One of my many code powered spreadsheets I use to create programming) 

It should be obvious by now that I love data and numbers (so you don’t have to), but I’d like to take some time today to break down some numbers ‘behind the curtain’ so you can understand some of the data behind what we are doing, as well as how it is different than many other programs out there.

These thoughts were spurred on by the awesome post by the folks at Beyond the Whiteboard. Head on over there to see what most C…

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CrossFit Open 19.3 Breakdown and Tips

CrossFit Open 19.3

Holy glutes and shoulders Batman!

CrossFit Open 19.3 is 200 ft of overhead walking lunges, 50 db box step ups, 50 strict handstand push ups, 200 ft of hand stand walking. 10 minute time cap. 



Everyone is probably eyeballing the strict HSPU, but don’t forget that you basically have hundreds of lunges/step ups to do before you even get there! One of the first things you’ll notice is that a lunge and a step up are very similar. If you …

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CrossFit Open 19.2 Breakdown and Tips

We have a repeat! (and Possibly a better version than the first one)

19.2 is 25 toes to bar, 50 double unders, then 15/13/11/9/7 squat cleans (with the first two rounds being 85/135lb, and 115/185lbs). You must complete the first two rounds in 8 minutes or less to move onto the next round. The third round must be completed in under 12 minutes. The fourth round in under 16 minutes. The fifth round in under 20 minutes.  


For most people, this is going to be a 8 or 12 minute workout. A…

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CrossFit Open 19.1 Breakdown and Tips

Tall people rejoice! A workout that is singularly designed for tall people (as opposed to just about every other workout where ‘excess’ height is more of a disadvantage)!

(I apologize for the low vid quality... If you want to see the videos in higher resolution and with better audio, make sure you follow Thrivestry on Facebook and check out the live videos!) 

19.1 is an AMRAP for 15 minutes of 19 wall balls and 19 calorie row.


This workout, is not terrib…

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One of Thrivestry's Secret Ingredients That Makes People More Awesome, the "Strength Focus"

6 Week Strength Focus

 CrossFit is known for being "constantly varied", but that doesn't mean random. Can we improve results, make the classes easier (to learn movements and to coach), while improving safety and ensuring that people make gains for more than 10 years?


And we can do that by using what we call the "Strength Focus".

Why have a “Focus” at all?

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CrossFit can be credited with demonstrating the power of ‘constantly varied’ or ‘seemingly random’ training for making people fit. While this style of tr…

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Customizing the Programming for Individual Clients

Every person that steps into one of your classes should be getting a unique training day according to their abilities and goals.

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Starting with the approach to the context, how they perform the warm up, what skills and progressions they do, the mobility, what weights they lift, how they modify the workout, and if they do the cash out/hypertrophy…

There is a reason why the daily lesson plans fill up an entire page of text. It is to make sure everyone has plenty of options for customization for…

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When SMART goals can be really DUMB (with some bonus CrossFit related stuff)


Because it is THAT time of year, I am pulling out an updated article I wrote a few years ago. It started with a question from Brian:

 Hi Jeremy 

 A few people been bringing up to me about their 2016 goals and requested of running a Goal setting seminar this Saturday as Saturdays is a big traditional team workout day at our community where everyone brings their friends. 

 Was wondering if you have any notes or suggestions for the points to address during this seminar. In the past, i would…

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Do you have an “Appetite of Opportunity”? (Strategies for Sustenance outside of the home)

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One of the key things we know about sustainable good eating habits, is that ‘failing to plan is planning to fail’. In this article, I’d like to talk about having a plan for when you are going out to eat.

One of the biggest, most telling, tools I use when talking to people about making dietary changes is a simple question:

“Do you know what you are going to eat for breakfast, lunch, and dinner, tomorrow?”

And I don’t mean ‘kinda know’.  I mean know specifically what you will be eating. Peopl…

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