I have always hoped, the day was coming when the regional workouts would look exactly as HQ has programmed this year.  This year requires a high skill level and fundamental strength that will punish the athletes who have not spent the time perfecting … [Read more...]

As most of you have seen by now event 2 at regionals will be a max effort HS walk. While the majority of you are not training for regionals, those that are, if you need any help please reach out to me via email - mikep@realfitnesssarasota.com. For … [Read more...]

The first time an athlete sets up on the rings with their arms, shoulders, and back already engaged, they learn very quickly that they aren't able to swing as they can if their arms are fully extended. (picture below) If they are in the correct … [Read more...]

I am really excited to announce the first two Power and Grace movement camps!-August 2nd- Hill County Crossfit, Boerne, TX-June 21st- Crossfit Renatus, Hemet, CA From John- "Hi, so my question is, how do you transfer from false grip to no false grip … [Read more...]

August 2nd, 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 how … [Read more...]

June 21st, 2014 The 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 how … [Read more...]

One of the hardest things to understand when it comes to MU's is if you should false grip or not. Here are some questions that I hear daily....1) When first learning a MU, which grip should I use and why?2) Why would I choose one over the other?3) I … [Read more...]

If you guys have anything  you would like me to address, please reach out and I will post about it!Today's post is in response to Joe. Yesterday he wrote,"Hey pops, I’m enjoying the work but here is something I struggle with in the muscle … [Read more...]

The past couple weeks I have been chipping away at muscle ups and nothing else. Even if you haven't been able to achieve a MU yet, I hope you can understand the importance of correct positioning and applying it to everything else. We haven't went … [Read more...]

Having a little fun before the training started! hahaMyself along with first time regionals athlete Bianca Blair, throwing down with Ger Sasser and Emily Carothers while on their "Train-cation"We were having a conversation while she was warming … [Read more...]

Correct head positioningIncorrect positioningThe more I am able to work with Emily Carothers, the more I learn about exact positioning in regards to proper gymnastics positioning. She addressed that toes to nose isn't the correct body position to … [Read more...]

Ger Sasser and Cass Poff here for a week of regionals prep training and relaxation.First I want to congratulate everyone who completed the 2014 Open! As a Gym owner/athlete, I understand how stressful these past five weeks have been. The level of … [Read more...]

How efficient can we be with the burpees?!As everyone thought it would, 14.5= thrusters and burpees. I know you have heard these things before with the burpee but I have to stress the importance of certain positions can help you reach the last set of … [Read more...]

Sorry for the bad link yesterday. Lets try this againEmily Carothers MU-2MobilityIt drives me crazy when I see is when an athlete that doesn't have the mobility to perform a certain movement correctly or in a safe manner and doesn't do anything about … [Read more...]

I have been working with Emily Carothers on making some changes with her MU's. I understand most people think that sounds  crazy due to the fact that she is already at the highest level with them but I still see some adjustments that need to be … [Read more...]