Functional Pump Volume 2: Days 1 & 2
Jun 18, 2024

Functional Pump Volume 2: Days 1 & 2

Day 1: Leg Focus A. Back Squat 4 x 8 Reps Warm up to a heavy 8-rep back squat. All...
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3 Keys to Better CrossFit Endurance
Apr 04, 2024

3 Keys to Better CrossFit Endurance

If your goal is to maximize your fitness for the sport of CrossFit, your focus must be elsewhere. Specifically, it needs to be in three areas: increasing strength, building better endurance, and improving skills (gymnastics, technique, etc.). 
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Build Endurance With Variable Rest Intervals
Mar 05, 2024

Build Endurance With Variable Rest Intervals

As the name implies, variable rest intervals are interval workouts where the work period stays the same, but the rest period changes.

By varying rest, we can keep rest short during those moments when your body is more likely to clear lactate at a faster rate, and longer during those moments where it is not clearing lactate as efficiently.

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Functional Pump Days 1 & 2
Dec 19, 2023

Functional Pump Days 1 & 2

Day 1
A. Back Squat
3-3-2-2 (DM)
Warm up to a heavy 3-rep and continue
increasing the weight each set until
you reach a 2-rep max for the day.
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How to Train Your Strict Pull-ups
Oct 11, 2023

How to Train Your Strict Pull-ups

Strict pull-ups are one of the most challenging yet rewarding bodyweight exercises that can significantly enhance your upper body strength and overall fitness. Unfortunately, a lot of people see the word ‘strict pull-ups’ in a workout and are instantly defeated. If you’re in that boat, don’t worry; like any worthwhile goal, with a dedicated plan, there’s hope! 

The journey towards mastering this movement begins with understanding the intricate interplay of muscle groups involved, the importance of balanced training, and the critical role of mobility work. 

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What Is The 80-20 Intensity Balance Rule & Can It Improve Your Endurance?
Aug 16, 2023

What Is The 80-20 Intensity Balance Rule & Can It Improve Your Endurance?

Of course, it was only a matter of time before CrossFit caught on to what most of the endurance world already knew. Most elite endurance athletes spend anywhere between 60-80% of their total conditioning time in Zone 2. The more volume they have in their training, the bigger the Zone 2 percentage. This has been proven through data from different elite coaches in different sports and in the scientific literature.
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How to Create a Strength Program for the CrossFit Athlete
Aug 15, 2023

How to Create a Strength Program for the CrossFit Athlete

Putting together a strength-focused functional fitness program/cycle doesn’t need to be as difficult as it sounds. If you stick to the principles I’m going to outline here, you should be able to put together an effective program that gets you stronger and better conditioned. 
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