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    New FPF Performance Training Cycle: How to Progress Kipping Movements into Met-con

    This month in the FPF Performance Training Program we’re starting to perform more kipping work.  Undoubtedly in the open this upcoming year we’ll be seeing toes to bar, muscle-ups and chest to bar pull-ups.  So far in the training year we’ve largely ignored these movements.  This was so we could...
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    3 Tips For Getting Your First Strict Muscle-up

    I’m a big fan of coaching our gymnastics class at Crossfit Verve.  One coveted movement is the muscle-up.  It’s just a cool exercise.  When you see someone perform these easily it’s impressive. We spend a lot of time working toward muscle-up mastery in class.  There are 3 major positions...
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    Why Your Hard Met-cons Are Too Easy and Your Easy Met-cons are Too Hard – Introducing Polarized Training

    First of all, I stole this title right from a Triathlon Magazine and wanted to give credit where it was due. The title was too perfect not to use.  Second of all I think this idea I’m about to write about is super intriguing and a variable that can...
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    Easy Ways to Prevent and Treat Elbow Issues

    I see a decent amount of elbow pain in the clinic.  I see quite a bit of medial (inside) elbow pain mostly from a lot of false grip and rope climb work.  This area tends to flair-up with a lot of gripping with the elbow in a flexed position...
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    Summer Olympics 2016 Sale! (20% off everything)

    In honor of the Summer Olympics this year in Rio I’m running a 20% sale on all products on my site: Monkey Method: Movement Essentials: The Ultimate Guide to Understanding and Fixing Technical Flaws in the Handstand, Muscle-up and Olympic Lifts Learn to Assess and Correct Your Own Movements...
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    An Often Overlooked Aspect of Kipping Pull-up Mastery

    Muscle-ups, butterfly pull-ups and front uprises.  All really fun, and all requiring kipping.  Trouble is, in order to perform these movements well, you are going to need a little work on the basics.  One mistake I often see missed in gyms is failing to work on the hollow and...
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    How to Increase Your Risk of Injury by 7000%

    We all know the importance of having adequate mobility in order to perform snatches, clean and jerks, handstands and muscle-ups.  We also know just how important technique is to performance and injury prevention.  I think as a community we’re getting better at periodizing our programming to peak during a...
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    My Favorite Exercise to Build Strong Shoulders for Butterfly Pull-ups

    Butterfly pull-ups get a bad rap.  Like any other exercise they are a skill and the body needs to be prepared to perform them correctly and handle the stress of the exercise.  Here is a favorite exercise of mine to accomplish this. Progressive strict butterfly circles. These are one...
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    The Games Are Over, Time to Start Preparing for Next Year!

    Congratulations to Matt Fraser and Katrin Davidsdottir!  This year’s competition was a fun one to watch.  It’s very interesting to see the sport evolve over time and see who’s prepared the best over the course of the last year of training. This month in the FPF Performance Training Program we’re still...
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    Why Do Stiff Ankles Cause “Knee In” or “Toe Out” During the Squat?

    Hey guys, quick tip today.  I think most people understand that having poor ankle dorsiflexion motion can hinder their ability to hit a deep squat, particularly an overhead squat.  What I don’t think is talked about much is why this happens.  One common thing I often find is that...