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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.
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.
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.
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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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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Jun 22, 2023
5 Reasons to Add the Strongman Sandbag to Your Training
Sandbags are like the unsung heroes of the fitness world. If we’re talking about functional fitness (training that prepares you for everyday life), I’m not sure there’s another fitness discipline that meets that definition better. Think about it, you’re lifting an odd object off the floor, carrying it in different positions, putting it overhead – the things we do in the normal course of a day. The last time you had to pick something off the floor and carry it (outside of the gym, of course), did it look more like a barbell or a sandbag?
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Jun 15, 2023
How Important Is Strength to the CrossFit Athlete?
When it comes to strength and the CrossFit athlete, one thing is undeniable: everything else equal, a stronger athlete is a better athlete.
The most obvious example of this is when testing athletes for a one-rep max, much like Powerlifting. At the 2020 CrossFit Games, athletes competed in the CrossFit Total, which seeks to find the sum of an athlete’s max back squat, deadlift, and strict shoulder press. In events like this, the stronger athlete wins; there’s no question about that. These types of events embody the definition of absolute strength – the ability to produce force against resistance.
