Whether you’re a coach being paid to help an athlete improve or an athlete looking for the next thing that's going to help you push the needle of performance, it’s easy to do what is popular or trendy right now.

To me, winning requires you to do the thing that you NEED to do, not the thing you want to do. Yes, there is balance between those two things, but the need needs to outweigh the want.

In the world of CrossFit, the ultimate test of fitness and athleticism is the CrossFit Games. Athletes from around the globe converge to push their physical and mental limits, striving for greatness and the title of "Fittest on Earth." Our journey to the CrossFit Games was one of perseverance, dedication, and teamwork, culminating in a remarkable achievement: our team's 13th place finish in the world.

Though many sports have a traditional off-season, combat sports are the exception. The time between fights can be unpredictable, making it difficult to plan in a macro cycle approach.

Typically, during “down time” the focus shifts toward skill acquisition with lower intensity to promote more frequent sessions so the athlete can improve significantly between fights.

One aspect that shouldn’t be overlooked at this time is the development of aerobic capacity/endurance.

Creating long-term habits can be a daunting task, but it doesn't have to be a boring one! Whether you're looking to ditch bad habits or adopt new, positive ones, the journey to lasting change can be enjoyable and rewarding. In this article, we'll explore five light-hearted and fun ideas that can help you make lasting changes to your habits.

Everything's impossible until it's not! And without these athletes who are willing to fail time after time, none of it would be possible. Failure is a part of the process for everyone, including the immortals. If you truly want to accomplish your goals, you just need to be willing to work for them.

CrossFit Masters athletes have grown immensely over the past ten years.. Masters athletes, typically aged 35 and above, compete in CrossFit events alongside their younger counterparts, showcasing their strength, endurance, and determination. However, as the body ages, training considerations for masters athletes must be tailored to ensure optimal performance while minimizing the risk of injury. Too often masters athletes are jumping on programs that are tailored towards much younger athletes who require less rest time, have less going on in their lives, and have more ability to recover. In this blog, we will talk about a few things masters athletes need to keep in mind to stay competitive and not get injured or burn out.

The ultimate goal of every Crossfit competitor is to qualify for the “Crossfit Games”. The Crossfit Games is an annual event that showcases the fittest athletes competing against one another in various modalities of fitness. In order to compete at this level, an athlete must posses amazing work ethic, talent and some luck. Today, we will be addressing the sport requirements to compete at each stage of the Crossfit Games season. We’re hopeful that by the end of this, you will have a better understanding of what you need to address in order to compete!

Training athletes can be as "simple" or as detailed as you want it to be. But simple doesn't always mean it's going to be effective nor does being complex. If something isn't working, you have to be able and willing to pivot and try something new. When trying something new, review the old, look at your data points, talk to your athlete and allow that to drive your next decision.

Here are the top 4 supplements that you should be taking for CrossFit! Keep in mind you need to focus on a healthy well balanced diet first along with optimal hydration. You can take all the supplemental aids you want. But if your foundation isn’t strong with a healthy diet. You are leaving a lot on the table!

Training plateaus can be frustrating and demotivating, but they are a common obstacle on the path to achieving fitness goals. Whether you're an athlete, a fitness enthusiast, or someone who simply wants to stay in shape, hitting a plateau can feel like hitting a wall. However, with the right mindset and strategies, you can overcome training plateaus and continue making progress towards your goals. 

Minimal Essential Strain (MES): MES refers to the minimum amount of stress required to stimulate the growth of new bone formation. In the context of mixed martial arts, it is important to incorporate training methods that promote bone health and remodeling.

Competing in any field or sport comes with its fair share of highs and lows. While victories are sweet, setbacks are an inevitable part of the journey. How you handle these setbacks can significantly impact your performance and overall growth as an athlete. In this blog, we will explore effective strategies to help you bounce back strong from setbacks in competition, enabling you to maintain a resilient mindset and continue striving for success.

Performance nutrition is an essential component of an athlete's training regimen. Proper nutrition can provide the fuel and nutrients necessary to support physical activity, improve recovery, and optimize overall performance. We will dive into the important components of performance nutrition for athletes and provide a few tips for incorporating them into your daily routine.

As athletes age, their bodies undergo numerous physiological changes that can affect their performance and overall well-being. Stress, both physical and mental, plays a crucial role in an athlete's training regimen and can significantly impact their progress and long-term health. In this blog post, we will explore why monitoring stress is of paramount importance for aging athletes in training and how it can contribute to their success and longevity.

Adjusting your macronutrient consumption around energy expenditure is crucial for optimizing your athletic performance and achieving your fitness goals. Macronutrients, which include carbohydrates, proteins, and fats, are the building blocks of your diet and play a significant role in providing energy and nourishment for your body. In this blog, we will discuss some of the best ways to adjust your macronutrient consumption around energy expenditure.

Periodization is a training method that involves dividing a strength training program into specific time periods or cycles with varying intensity, volume, and exercise selection. This approach is critical for achieving maximum strength and preventing plateaus in training progress. In this blog, we will discuss the importance of periodization and some examples of different types of periodization methods.

Dealing with a setback after a CrossFit competition can be challenging, especially if you have been training for months or even years for the event. However, setbacks are a part of life, and how you handle them can have a significant impact on your ability to bounce back and move forward. In this blog post, we'll discuss some strategies for handling setbacks from the CrossFit Age Group Online Qualifiers (AGOQ) and/or Quarterfinals.

Imposter syndrome is a common feeling experienced by many individuals in various professions, including strength coaches. It is the feeling of inadequacy or self-doubt despite evidence of one's skills, knowledge, and experience. Strength coaches who experience imposter syndrome may feel like they are not qualified or skilled enough to be coaching athletes and may doubt their abilities.

Overcoming imposter syndrome as a strength coach can be challenging, but it is possible. Here are 5 tips on how to overcome imposter syndrome as a strength coach.

This weekend marks the second/third stage for the age group quarterfinals. I say the second/third stage because I look at stage two as the teams and stage three as the age group, of which both are competing this weekend. With the release of the floorplans, I am very excited to see these workouts. Here are my thoughts on the floorplans and potential difference makers, as well as a few tips to mentally prepare for the Quarterfinal weekend.

The main purpose of a deload week is to give the body a chance to recover from the accumulated stress of intense training. This can be especially important for individuals who participate in strength and conditioning programs that require a lot of high-intensity training, heavy lifting, or frequent training sessions such as with CrossFit athletes. Over time, this type of training can lead to physical and mental fatigue, decreased performance, and an increased risk of injury.