Strength Workout Strategy
Strength WODs require some strategy, but are relatively simple to plan compared to metcon WODs. The objective is obvious: lift more weight than you did last time; and if you haven’t done that lift...
View ArticleFight Gone Bad Strategy
Fight Gone Bad (FGB) is what many call the toughest Crossfit WOD. I agree that it is among the most difficult. I hope to give you a method by which you can deconstruct the 17 minute hell modeled after...
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Footwear for Fitness
On Tuesday, March 10, I ran a 5K in Converse Chuck Taylor All Stars. It hurt. When I coach on a heavy strength day, I always tell people to take off their shoes. Footwear or lack thereof is a valuable...
View ArticleCompressing WOD Times
By Bill Tirado and Zach Frankhouser Have you ever considered how much time and effort is lost moving from one exercise to another during mixed modality WODs? Do you want to lessen the amount of time it...
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Declaration of Fitness: Setting and Achieving Goals in Crossfit
It’s the morning of Super Bowl Sunday. Am I spending this time prepping the dry rub for my chicken wings or chopping veggies to snack on? No. I’m in the box for an open gym session working on double...
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Why You Need to Get Stronger
“Strong people are harder to kill than weak people, and more useful in general.” ~ Mark Rippetoe There are plenty of good reasons to get stronger: a faster metabolism, stronger immune system, decreased...
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How To Keep a Workout Log
It’s 5:30 am on a Tuesday and for some reason you’ve stumbled into the gym at this ungodly hour to do The Fitness. You go through your warm up, wipe the sleep from your eyes, realize that your shorts...
View ArticleNew Equipment Order from Harbinger
We’re going to be ordering more wrist wraps and belts soon from Harbinger Fitness. If any of you would like to order wraps or a belt, or something else from their catalog, let me know and I’ll place...
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How To Go From Good to Great in CrossFit
You’ve read 10 Tips For Success For the CrossFit Newbie. You know Why You Need to Get Stronger, and How To Keep a Workout Log. You work out consistently week after week, month after month. But now...
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Injuries as RX
In our line of Fitness, injuries will happen. Think about it: we throw shit-tons of weight around, climb ropes way up high in the sky, run Broomiles carrying odd objects, and push weighted sleds...
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March Pullup Challenge Recap
During March, our athletes embarked on a quest to improve their pullup capacity via the CFDV Pullup Challenge. The task was simple: complete 350 pullups during the month of March, spread across (at...
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5 Quick Workout Scaling Tips
Doing the workout of the day as “RX” is a goal for most CrossFitters, whether you’re an OG or brand spanking new. Depending on the workout, doing it exactly as it is written may be doable on some days...
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Rep Max Training for Strength
We’re going to start doing more max rep sets in July, and I’m VERY excited about it! What’s a max rep set? Typically, we’ve used these at the end of three or five set workout where we put a ‘+’ next...
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CFDV Coaches Roundtable: Songs in the Key of PR
This will be the first in a series of posts in which I’ll pose a question or scenario to the CFDV coaches and the conversation that follows. For the first one, I thought we’d keep it fun and light and...
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