Willpower is the Key to Fitness

I am a personal trainer and a fitness coach. One thing I can always be sure of this time of year is questions about how to lose weight. People ask me about different exercises, they ask me about the best “ab” moves, and sometimes they even ask me about nutrition but it’s rare. The one…

The Steroid Scourge in CrossFit

Do you suspect someone you know is using PED’s or steroids? Do you believe that if you yourself cannot complete a task that it must inevitably be impossible and only those who are on steroids or from the planet Krypton can? If this applies to you then the following article is a must read. I…

I don’t train!!

I have come to the realization today that I am not training but exercising and so are most of you if we’re going to be brutally honest. This is not to say that your exercise program or mine isn’t intense, varied, or awesome. But unless you’re a professional athlete, amateur with hopes of going pro,…

Today’s Workout

Today’s Workout: Bend the Bar Yesterday was about lightweight and body weight movements. Today we’re going to load that bar until it bends, yes folks its Deadlift day. As we move forward over the next several weeks you’ll notice that some days we will be doing what most people would refer to as “Body-Building” workouts…

My Weekend at the CF-L1 Seminar

This past weekend I had the privilege of spending some time with the CrossFit Level 1 training staff. I say privilege because this group of athletes and coaches were some of the most knowledgeable and experienced fitness trainers I have ever met. Our group leader was a 3 time CF Games Individual competitor and this…

The Games and the year to come

At last, the 2013 CrossFit Games have come and gone and life goes on. It was an exciting year for CrossFit’s best athletes and a true test of fitness and ability. If this year’s games had a theme I’d like to think it was called “I hope you can run and haul heavy shit!” The…

Full Depth

How deep is deep enough when it comes to squats? Well, as Chad Vaughn Olympic Lifter and coach has proclaimed more than once; “If you have to ask then you’re not low enough!” Maximum squatting depth occurs when the back of your thigh contacts the calf muscles and your legs cannot physically come any closer….

Modern Savage Workout 6/25/2013

Today we’re doing some heavy barbell work. For each move in this pair you’ll take 10 minutes to find your 3 rep max before scaling back by 20% and performing 3 sets of 5 reps. For instance if you’re 3 rep max for Deadlifts is 305 then you’ll knock it down to 275 to do…

The Kipping Debate Continues

Should you kip during Pullups and Muscle-ups? This is a question with no easy answer. As a coach I’d like to see athletes take the time to develop the strength required to use strict form. Unfortunately many of those new to CrossFit, (which is where we’ll be referring to for the purposes of this article)…

Back to the CF Grind

I took several months off from CrossFit while we worked on improving our Olympic Lifts and overall absolute strength and now I feel it. We’ve been working out at a newly opened box for about a week and even though many of the weights we’ve used in the WODs are well below what I’m capable…