• 9 Critical Principles for a Successful Off-season Program (Part 3)

    We’re up to part 3 in our series.  If you missed the previous parts you can find them below: Part 1 click HERE Part 2 click HERE Now onto the finale… 7: Go Strict Now don’t get me wrong.  I love me some kipping.  Practicing how to kip properly...
  • 9 Critical Principles for a Successful and Injury Free Off-season (Part 1)

    1: Take Some Time Off After a grueling open season it’s natural to want to be excited about getting back into training hardcore. You’ve been able to test your mettle in the open, you’ve found some new weaknesses and you’re eager to start hammering them.  Well, that’s great but...
  • 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 to Program Workouts that Contain Both Olympic Lifting and Gymnastics – New Programming!

    Olympic lifting and gymnastics are both complex movements, arguably the most complex movements in our fitness program.  They take time and effort to develop adequately.  Technique during these movement also tends to fall apart as fatigue sets in.   Because of this I feel these movements have a bit more...
  • 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...
  • 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...
  • 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...
  • 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...
  • 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...