(QUICK READ) 3 Questions to Ask Yourself Before Every Training Session

It’s easy to forget that training is about more than going to the box and squatting or snatching. Often, the most important aspect of becoming a better athlete is developing our mindset. Preparation Did you prepare...

Become a Better Athlete by Changing Your Frame of Reference

I assume you’ve heard of Michael Phelps—U.S. swimmer and most decorated Olympian of all time 22 medals. Of course you have. The reason I bring up Mr. Phelps is to give context to an...

Ankle Mobility: Why it’s important and how to improve it

When we think of mobility in CrossFit, we usually focus on our shoulders, traps, IT band, quadriceps—pretty much the entire posterior chain (which includes the glutes, hamstrings, posterior deltoids, and more). But what about...

6 Olympic Weightlifting Habits To Break Today!

With over 20 years of Olympic Weightlifting experience, I’m used to the sport being relatively misunderstood. Most often it’s confused with powerlifting, bodybuilding or other forms of weight training. To this day, the sport...

What Muscle Soreness Means About Your Workout

The infamous saying, “no pain, no gain” has been thrown around for years, convincing people that to see physical and athletic progress, they need to feel the pain, otherwise, they weren’t working hard enough...

6 Most Common Programming Errors

1. Not addressing your individual needs Glancing over major weaknesses and failing to address them is a big mistake. You must address the root cause of your weaknesses in order to break through plateaus and...

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Wrist Mobility: Why It’s Important + 8 Exercises to Improve It

How’s your front rack position? Do you wince with pain in your wrists when the barbell forces them back, swing a kettlebell overhead, or...

The Benefits of Training with a Weight Vest

‘Body Armor’  is the original name for the now famous Memorial Day WOD, ‘MURPH’. The workout is named after Navy Lieutenant Michael Murphy, was killed...

13 CrossFit Gym Etiquette Rules You Need to Know

Certain arenas require you to behave in a respectable manner. You wear the appropriate work attire because you are a professional and you are...

What’s in a thruster? Plus, a few tips to do them more efficiently

If there’s one exercise that’s synonymous with CrossFit, it’s probably the thruster. Heck, the term thruster was first coined by CrossFit. Ask 4x Games...

6 Tips to Develop the Overhead Squat

The overhead squat (OH squat) is, for many CrossFitters—one of the most vexing movements in the CrossFit repertoire. It exposes weaknesses in flexibility, balance,...

Ankle Mobility: Why it’s important and how to improve it

When we think of mobility in CrossFit, we usually focus on our shoulders, traps, IT band, quadriceps—pretty much the entire posterior chain (which includes...

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Free Preview: Inside the Sam Dancer Issue

He's a big dude with an even bigger personality. In this issue, get to know the one and only Sam Dancer. Also in this issue: tips for better dubs, 3 numbers that can dramatically...