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    Get War Ready for the Open

    The 2017 Open is on it’s way.  Whether you like it or not, come the end of February we’ll be immersed in thrusters, chest to bar pullups and burpees. Over at Fitness Pain Free we’ve been preparing for this all year.  Months of olympic lifting, gymnastics skill work and...
  • How Often Should We Snatch and Clean and Jerk?

    Frequency of lifting is obviously a very important variable in your programming.  The research in improving strength shows us that having higher volumes and frequencies of lifting is more beneficial for improving strength then lower frequencies and volumes. However, many people won’t be able to handle this high volume....
  • 5 Minute Deadlift Assessment and Mobility (Toe Touch Assessment)

    Two weeks ago I made a video entitled 5-minute overhead mobility.  It’s a compilation of my favorite overhead mobility exercises with an assessment and demonstrations with explanations of each mobilization.  It’s part of what I’ll use both clinically and with athletes at our gym (Crossfit Verve) during their foundations...
  • 15 Keys to Safe and Effective Programming: Part 2

    In part 1 of the series we spoke about the importance of screening, specificity, education and expectations and managing exercise frequency and volume.  If you missed part 1 of this article series I recommend going back and reading it first.  Next we’ll keep on trucking into the next 4 key principles...
  • My Favorite Mobility and Warm-up Exercises for the Entire Body

    When I was at the power monkey camp in Tennessee I put the athletes through a warm-up that everyone really enjoyed and several people asked if I had in a video format.  Over this past weekend I got in front of a video camera to make that happen.  I...
  • The Best Mobility Drills and Progressions for the Ring Muscle-Up

    We all know and love the ring muscle-up.  It’s a fun exercise and feels great the first time we accomplish our first rep.  On the flip side of the coin, it’s also an exercise that can lead to injury if done poorly. One of the biggest problems I see...
  • The Perfect Warm-up for the Snatch

    The snatch is easily one of the most challenging exercises I can think of.  It’s certainly one of my weakest exercises and over time I’ve learned to really appreciate the lift.  I’ve had several trials and tribulations with the lift over the years. From ugly turkey snatches in the...
  • 4 Reasons Physical Therapists and Personal Trainers Need to Communicate

    The other day I released an article entitled 10 Critical Principles Physical Therapists Need to Know about Crossfit for Successful Rehabilitation.  I admit, I was a bit ticked off from so many therapists judging me for wearing crossfit t-shirts (Please don’t tell me you do that, blah blah etc...
  • The Best Mobility and Stability Exercises to Improve the Front Rack: Part 2 – Addressing the Shoulder Blade, Shoulder Joint, Elbow and Wrist

    Well it looks like your front rack position could use some work huh?  Me too.  Let’s get down to business.  Last week we spoke about how important hammering down thoracic spine mobility and stability is to get into a proper front rack position.  If you missed it, you can...