Rest Day. I hope everyone had a great Christmas. If you missed the work yesterday (and I hope you did) then do it today. … [Read more...]

Currently I am on the road to the beach.  Starting tomorrow the blogs through Wednesday will be some examples of different snatch, clean, jerk, one backsquat errors.  I will be showing 2 videos each day of different problems and bad habits.  What you … [Read more...]

I want to make 3 statements real quick today. 1- My partner in crime Mike Poppa smoked a 275# snatch for a PR yesterday. He and I have been in a race to 300 for a year now. He previously had hit 270# where my best is 277#. That makes this race … [Read more...]

One of the greatest attributes of sport worldwide is the interaction of the crowd with the competitor.  Watch the crowd when Lebron comes down the court and slams the ball.  Watch the crowd when Miguel Cabrera sends a fastball over the left field … [Read more...]

Yes I know I programmed on Christmas. If you at all love your kids or family then do this tomorrow and take it as a rest day today. On the other hand, if they have all crashed from a sugar coma then by all means... go for it. There is only a … [Read more...]

I have heard many different arguments against the usefulness and utility of the overhead squat as of late. Many coaches and lifters have stated that doing overhead squats exclusively, tends to be a waste of energy and a waste of time. Their argument … [Read more...]

Weightlifting:nA) Power Snatch: 70-75/2*5 setsnB) Power Clean + Split Jerk: 70-75/2*4 setsnC) Clean Pull: 100/3*3 setsStrength:nA) FS: 70/3*4 setsnB) Med-Ball Weighted V-Ups x 15: 3 sets … [Read more...]

On the plane ride to Sarasota I was reading the USA Today and noticed a pretty interesting article in the sports section.  The article was titled, Foot Injury is Hard to Kick.  The basic premise was on the trend that is recurring in the professional … [Read more...]

Yes I know I programmed on Christmas. If you at all love your kids or family then do this tomorrow and take it as a rest day today. On the other hand, if they have all crashed from a sugar coma then by all means... go for it. There is only a … [Read more...]

With our second camp in the book and some time to reflect on how I think the rest of the camps moving forward will go I wanted to take a second to write down some things that have surprised me about both camps now.  With 2 camps in the books some of … [Read more...]

Strength:nA) CJ: 4 sets of 1 @ 75%, rest no more than 60 secnB1) Good Mornings: 4 sets of 5, rest 60 secnB2) Double KB Bent Over Row: 4 sets of 8, rest 60 secSkill: 3 RoundsnA1) Deficit HSPU, 8-10 kipping (use deficit or non that allows for at least … [Read more...]

At the Sarasota Parabellum camp today I made the comparison that the jerk, clean, and snatch were wildly different movements from a perspective of how lifters approach them. I stated that the snatch felt very much how a gymnast approaches a stunt … [Read more...]

If this feels like it's not a lot... that's because it's not. Wait until next week.Weightlifting:nA) CJ: 75/1*5 setsnB) Push Press: 5 sets of 5 @ 60% of max jerkStrength:nA) Good Mornings: 4 sets of 5nB) Double KB Bent Over Row: 4 sets of 5 … [Read more...]

For those of you who haven't been paying attention to what's going on with Crossfit worldwide then you probably haven't noticed Oxana Slivenko. Oxana competed in the Opens and gained some popularity because of her background in the Olympic lifts. … [Read more...]

nFirst the disclaimer. If you have emailed me in the last 3 days. I promise I will get to that email... eventually. As this blog posts I am currently on the tail end of a 12 hour drive from Dallas to God's Country of Northeast Georgia. With my … [Read more...]