This is the official Emily Carothers sign for the 2014 CrossFit Games. I worked long and hard on it and am very pleased with how it turned out. Emily Carothers made another cross country trip to spend some time in the florida heat to prepare for the … [Read more...]

Not everything in my life revolves around being in the gym, but here's an example of one of the many things I do outside the gym to remain active. (Mostly this is simply to make everyone laugh today). As you can see there is not a lot of body … [Read more...]

Hopefully you guys have fully mastered my specialized hamstring mobility drill. If so, you should be PR'ing soon ;)This is part two of the kipping HSPU analysis I did on Monday. You will see immediate improvement because of less time under tension … [Read more...]

Any variation of a handstand push-up is very challenging. If you are not in the optimal position for strict hspu's, a movement that you could do sets of 5-6 of, can easily turn into painstaking singles. This leads into the kipping HSPU. Easier, yes, … [Read more...]

Power and Grace athlete Cassandra Poff (soon to be Sasser) practicing her hollow position while inverted.  We simply can't drill this enough.Great work, Cass.  I'd like to see those feet squeezed tighter together and the glutes more engaged. … [Read more...]

I hope every one had a fantastic Memorial Day weekend!... We (Real Fitness Sarasota) were very fortunate to host a fundraiser with "Murph" for the Brian Bill Foundation, a local foundation that is a nonprofit organization dedicated to continuing the … [Read more...]

Critique of a bar muscle up … [Read more...]

While flying back from Seattle, I have been able to think about what an incredible weekend I was able to experience while coaching Emily Carothers at the North West regionals. There is one phrase that sums up the entire weekend.."Execute the … [Read more...]

Hollow/Hollow/Hollow Are you tired of hearing this word yet?  Quite frankly we simply can’t drill this position enough. Working with Emily I’m always amazed at how many drills gymnasts have to emphasis this position.  I guess this is why … [Read more...]

Skin The CatLet me first start by saying please move SLOWLY through this drill.  Moving quickly could cause a shoulder injury, especially if you already have mobility issues. Why are we doing this?Skin the cat addresses total body strength, control, … [Read more...]

Mobility We’ve addressed this topic lightly in the past and simply stated if you don’t have mobility, you need to work on it. I feel like people are often looking for a magic solution, or fix, to their mobility issues instead of … [Read more...]

Look at what can be achieved when you focus on staying connected and aligned.  Lets make note that she doesn't do the legs apart, bent knees, that we so many people do.  Practicing perfect positions will pay off in the long run. Lets get back to … [Read more...]

With how hard crossfitters train, I am always interested to see what people do on their rest days. What I mean by that is,-Do you do absolutely nothing at all?-Do you do some sort of active recovery? If so what is it? Is it a run, row, air dyne … [Read more...]

Today I am going to refer you guys back to one of my earlier posts about HSPU showing the common mistakes with many crossfitters. Since the open announced the max effort HS walk, multiple people have reached out for advice on how to fix their HS and … [Read more...]

I'd like to address grip strength today....or perhaps lack their of.  While we are talking about the fundamentals of pulling/pushing and moving through muscle ups, it dawned on me that a lot of athletes struggle simply having enough muscle endurance … [Read more...]