Let me start this post by give a shout out to the crew at Crossfit Rocksolid in Downinton, PA! We thank you for the continued support in earlier stages of this ride. Please keep myself along with Spencer updated with all of your progress!Next time I … [Read more...]

Last week I came upon this article.  One of our athletes struggles pretty badly with this and has actually developed an injury, most likely due to years and years of both standing and moving with excessive curvature in her lower back.  While I see … [Read more...]

We've talked a lot about skill transfer, and how becoming efficient at one thing can lead to improvement and efficiency in others, so today I want to briefly touch on how increased strength and capacity in some basic gymnastics conditioning can … [Read more...]

Have you set goals for the remainder of the year and into next season? If you have, what are you doing to achieve these goals? If you haven't, why? I want to encourage you to make sure you're setting concrete goals for yourself and a game plan to get … [Read more...]

I would assume that regionals dialed everyone back in with understanding the importance of absolute strength. Our sport seems to be so complex but at the same time, very simple. If we always strengthen the fundamental movements and clean up movement, … [Read more...]

It seems as though ever since the OC Throwdown programmed free standing HSPU, Crossfit athletes from coast to coast have made it a goal to achieve this skill.I've stated time and time again that if the foundation of your movements are not perfect and … [Read more...]

I hope everyone had a safe and enjoyable 4th of July weekend!  I really hope most of you stayed out of the gym this weekend and enjoyed time with friends and family, arriving back today feeling refreshed and ready to fight once again.I read an … [Read more...]

Segueing from yesterday's topic of core strength, I'd like to address overhead stability.  It comes as no surprise that in order to perform overhead movements on the barbell, it takes a strong core, as well as shoulder strength and mobility.  After … [Read more...]

The more you understand the full dynamic of CrossFit, the more you understand how absolute core strength directly effects everything. Speaking from personal experience, when I have put a strong emphasis on core strength, focusing mainly on gymnastics … [Read more...]

December 6th, 2014The Power and Grace Movement Seminar is geared towards both coaches andathletes of all levels. We want the take-away of this day to include not only properpositioning for basic Crossfit movement in regards to skill work, but also … [Read more...]

This past weekend I was traveling throughout south Florida to attend/coach two different competitions. The first one starting on Saturday being the Thunderdome CrossFit competition hosted by Fit Nation in the Estero/Ft. Myers area where four girls … [Read more...]

I wanted to draw attention to the fact that we have a Movement camp coming up on August 2nd, in the San Antonio area. It will be held at Hill Country CrossFit in Boerne, TX. This being our first movement camp of the tour, Emily and I are both really … [Read more...]

Anytime an athlete attempts a handstand, they should always treat it as if it is freestanding. With handstands being such a valuable movement to build a strong and stable body, they are being taught more more every day. (At least I hope) With that … [Read more...]

Hopefully everyone is currently watching the USA vs Ghana World Cup soccer match right now.In case that didn't excite you too much then maybe you will really enjoy the video below.As many of you know, Emily Carothers formally known as Emily … [Read more...]

The video above shows the carry over of the hollow/arch position when on the pull-up bar. Doing pull-ups in this position is very beneficial for multiple reasons but today I only want you to think about the two below:1) You have more control (as … [Read more...]