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August 14, 2019

Imagine dropping into a gym and being told that for the day’s workout, you’ll be required to complete the WOD at the same weight and skill level as CrossFit Games champion Mat Fraser. Oh, and you’ll be time capped based on his finishing time. Uh oh.

Often times in the gym, we develop the misperception that they should be achieving workout equality: every athlete performing the same workout, using the same weights, with the same level of movement, the same amount of reps, etc. In reality, to maximize our performance and skill development, our goal should be achieving workout equity: utilizing individualized, personalized weight, movements, skill level, and reps in order to perform a workout su...

February 7, 2019

Fitness FOMO
noun: 1. the fear of missing out on strength, endurance, aesthetics, aka GAINZ due to time away from the gym.

Too often than I would like to admit, I get into a habit of thinking that more is better: more reps, more workouts, more days at the gym. In the “one more rep” CrossFit culture, it can be easy to fall victim to a mentality that equates rest and recovery to weakness, laziness, or loss of gains. Not to mention, if you’re like me, the gym has become your stress relief, social circle, and post-work happy hour all rolled into one and skipping a day gives you serious fitness FOMO. Very quickly though, that FOMO can turn into working out every day of the week or doing multiple w...

July 19, 2018

Should your training be about muscle size or muscle strength? Low reps, high weight or high reps, low weight? Lifting heavy or moving fast?

The truth is, all of the above. In order to build muscle size and strength leading to overall increased fitness, it requires a combination of both strength and hypertrophy weight training.

Sample Strength: 3x5 Back Squat at 80-85%

When you see this kind of programming, we are strength training. This means we are increasing the amount of force we can produce through our muscles (more weight, faster) by training our CNS to produce more force through your muscles (remember Coach Matt’s article?). We train...

January 3, 2018

Every January, I fall into the annual trap of creating a resolution, sticking to it for about two weeks, and then letting it fall to the wayside, either making excuses or forgetting about it altogether. Sound familiar?

For many of us, the challenge of sticking to our goals and resolutions for the new year isn’t a matter of whether or not we’re competent, but rather our inability to create SMART goals for ourselves. SMART goals are Specific, Measurable, Achievable, Relevant, and Timely and are often used in the business world for project management, however, the methods can easily be applied to any task you’re looking to improve.

Let’s take a look at how you can apply these methods to your...

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