Category Archives for Programming

Understanding The Shoulder Pain Epidemic in CrossFit Athletes (Part 4: Programming and Periodization)

So in the last article in our series we spoke on the importance of total volume with particular focus on spikes in training in avoiding injury.  Hopefully this already sparked some ideas on how to start

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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

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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

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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

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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

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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

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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

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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

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Don’t Get Hurt Right Before the Open! Tips for Injury Free Progress

Hey all.  I made a quick video for you all about working your weaknesses prior to the open.  I see quite a few injuries right before the open from people looking to work their weaknesses and maximize

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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

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The Missing Ingredient to Crossfit Success and Longevity

As a whole I think the competitive crossfit community is very intelligent.  We seek out every opportunity to fine tune our technique.  We realize how important things like mobility, technique and recovery

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12 Idiot Proof Principles to Crossfit Performance and Injury Prevention: Part 1

The largest criticism I hear about crossfit is about how dangerous it is and how many people get hurt doing it, blah, blah, blah.  Maybe we should all just hide in a closet and pray for muscles and

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