Recent Posts

Does Xendurance's Extreme Endurance Work

Extreme Endurance is a supplement that is popular in the endurance and CrossFit communities. The supplement claims to be able to reduce lactic acid and muscle soreness after high intensity intensity exercise as well as increase overall aerobic capacity. We recruited 14 of our own athletes to participate in a 10 day long study, testing whether Extreme Endurance does in fact make a measurable difference.

Want to Get Stronger? Think Movement Patterns Not Body Parts

All of us want to get stronger. Whether we're CrossFitters, powerlifters, bodybuilders, weightlifters or just someone trying to live long and prosper, adding muscle mass to our frames is important. In fact, lean body mass is one of the most important variables in predicting longevity as we age . And, ...

5 Tips to Improve Recovery During the CrossFit Open

With the CrossFit Open in progress, each week brings a new workout intended to test your body’s capabilities—a mix of high volume and high intensity, which is a recipe for extreme post-workout soreness. As you hobble around over the weekend, you may ask yourself why you chose to torture yourself, but more importantly what the heck you can do to help alleviate your muscle soreness.

Fitness Should Not Be Punishment

There is a disturbing trend within the fitness community that has gained momentum over the last ten years. More and more, people’s mindsets around fitness are changing to view working out as punishment. People not only expect but want to be beat up from their workouts. In describing a workout to a friend, the terms used makes it sound like you just escaped a war zone.

How To Improve Your Aerobic System

This article is a two part series. Read part one here: If you’re looking to improve your conditioning, your priority should be on training your aerobic system. Not only is your aerobic system the most susceptible to training improvements, but as your aerobic system becomes more powerful, it improves ...

Build Your Aerobic Base to Get More Fit

A vital component of fitness is your conditioning level. Conditioning is important because it allows you to go - and keep going. Many of us like CrossFit training because it gives us balanced fitness. We can lift heavy things, we can run fast and long and we have an overall toned, athletic physique.

How to Build Muscle

The quest for fitness is fraught with struggle. Although the road is treacherous, most of us have grown accustomed to the speed bumps we encounter along the way. We train, eat, sleep and repeat. All we have to do is keep showing up, right? The nature of our bodies is ...

The Importance of Individual Programming

If you're interested in competing in the sport of CrossFit, you'll never reach your potential by following a one-size-fits-all program. CompTrain by Ben Bergeron is the most prevalent comp training template out there and we take the time to dissect it and show where it falls short.

Cheatsheet for the CrossFit Open

Looking to prepare for the CrossFit Open? Here's a cheatsheet for all the stuff you need to know. Use this post a reference.

Training for the CrossFit Open - Strength

To be successful at CrossFit, you have to be a three headed monster - you must be strong, skillful and have an aerobic engine that won’t quit. But, for better or worse, many people get fixated on the strength. It’s understandable as to why. Lifting a bunch of weight is not only manly but it’s easy to convey to another person when sizing them up. Here’s a typical conversation between two guys meeting for the first time at the gym.

Training for the CrossFit Open - Skills

For those interested in the sport of fitness, the CrossFit Open is the first test an athlete must pass. For five weeks, starting on February 23rd one workout will be released per week. The Open workouts are known to be very grueling and their goal is to test an athlete’s work capacity. But, what exactly is work capacity? In laymen’s terms, it’s an athlete’s ability to keep moving, where, ideally, the only limiter on an athlete’s success is their conditioning.

CrossFit Program Design Revisited

We wrote an article back when we first opened titled CrossFit Programming. In it, we outlined our rationale for why we program the way that we do. We've gone through two complete mesocycles of the program's template which has allowed us to collect and analyze many different data points. Overall, we're happy with the results so far as we have consistently progressed new athletes to intermediate ones and intermediate athletes to advanced ones. We've even had athletes enter CrossFit competitions and take first, second and ninth in their respective divisions. But, we're always looking for ways to tinker with the design to optimize our results. And the time has come to introduce a few new aspects to our program design template which we believe will improve the overall experience.

The Need for Strength in CrossFit

CrossFit identifies 10 characteristics of fitness. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. While we agree that all of these physical skills are necessary and determinant of overall fitness, biasing your training to increase strength will pay large dividends to your fitness account.

How To Be A CrossFit Regionals Athlete

So, you want to make it to CrossFit Regionals next year? As a coach and CrossFit gym owner, I hear this comment all the time. First, I want to state for the record that I think this is a great goal. Having a competitive goal can keep the fire in your ...

CrossFit Programming

We deep dive into our programming philosophy and explain why we do what we do. We don't subscribe to the "because I said so" model. We take the time to explain how we developed our CrossFit program to work for the general training population.

Embracing Discomfort

We all want to be better, and we all have room for improvement. So why is personal growth so challenging when we have the desire and capacity? To improve, we have to push the boundaries of our comfort level. We have to move away from the familiar and dive into ...

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