Because CrossFit uses compound exercises, trainers are often faced with a number of flaws in a single movement. In the push press, for example, an athlete can take a very wide stance, hold the elbows up too high, relax the core, forget to wrap the thumb around the bar, incline the torso during the dip, pause at the bottom of the dip, and slowly drive the bar overhead without fully opening the hips.

So where do you start correcting a movement packed with flaws? The key is the “triage concept,” where all flaws are important but the worst are addressed first.

In this video from a CrossFit Coaches Prep Seminar, Pat Sherwood talks about how to prioritze which faults to address first, both in one-on-one sessions and group classes. Working with an athlete on a squat, Chris Spealler puts the triage concept into practice.

The Coaches Prep Seminar builds upon the Level 1 Certification and is designed for coaches looking to take their training to the next level. To register for the course, visit CrossFit.com.

6min 07sec

Additional video: An Introduction to the New Coaches Prep Course by Nicole Carroll and Chris Spealler, published Feb. 12, 2010.

Blauer is the inventor of the SPEAR System, which teaches people to use their hard-wired startle-flinch response to danger to produce effective counterattacks. By training to use your instinctual reflexes to your advantage, you can give yourself a good chance of surviving an attack.

In this video, Blauer takes a look at how self-consciousness and ego affect the outcome of a fight. During a previous seminar, Blauer effectively illustrated his point by pantsing an attacker who then reached down for his shorts and suddenly found himself receiving simulated headbutts and elbows.

Point made.

5min 38sec

Additional reading: Fight Training Fitness: An Interview With Tony Blauer by Yael Grauer, published Feb. 1, 2007.

You can know everything there is to know about squatting, but you’ll be lecturing to an empty gym if you don’t have the skills to use that knowledge to help clients who don’t care about physics, anatomy and biomechanics.

“The desire to get too deep into the nuance of the movement is startlingly the exclusive province of the folks who have got no clients,” Coach Greg Glassman explains in his garage.

It’s certainly important to know and understand how to deadlift, but you still have to make a client enjoy doing it—and therein lies the art of training.

3min 50sec

Additional Reading: Motivating Athletes by Dave Tate, published Aug. 14, 2009.

In this snapshot of the Colorado box, Whitman talks about collaboration with other boxes in the area, programming and favorite WODs, as well as what makes his box special.

As for advice to new or prospective affiliate owners, Whitman believes it’s important to pace yourself when starting out.

“Don’t buy equipment that you don’t need right away,” he explains, pointing to a pile of heavy dumbbells that sat mostly unused while his members built up the strength to lift them.

5min 25sec

Additional video: Nuts and Berries by Zach Even-Esh, published Dec. 20, 2009.

Working with the 2008 CrossFit Games champ at San Francisco CrossFit, owner Kelly Starrett puts Khalipa through a series of squats that highlight very tight musculature. As a result, Khalipa has to work tremendously hard to keep his knees from rolling in and his torso upright, and his limited flexibility ensures that his shoulders are put in an awkward position when he squats with a load overhead.

Khalipa is an outstanding athlete who has the strength to compensate for these problems, but his performance could be improved. Similarly, CrossFitters who don’t possess Khalipa’s brawn will find overhead loads very difficult to manage.

In Part 3, Starrett shows some basic tests that can help trainers identify similar problems in their athletes.

6min 21sec

Additional reading: The Overhead Squat by Greg Glassman, published Aug. 1, 2005.

For a long time, Zach Even-Esh did the same thing: he sat on his hands instead of reaching for the brass ring. At FilFest 2010, the colorful character from Dirty Jersey shared the story of how he learned that you have to go out and be aggressive and take chances—and yes, the story is about a girl.

Even-Esh learned from his experiences and committed himself to taking action and working hard, and he believes that’s the real secret of success—not intelligence or wealth or luck. To Zach, commitment and drive are more important than anything else. He calls this mentality being an “asskicker,” and it’s the reason he’s successful.

8min 02sec

Additional video: The Story of Fran by Greg Glassman, published Dec. 24, 2009.

According to Simmons, the patented machine builds strength and range of motion at the same time, and he believes it has restorative qualities that will do wonders for back problems. The reverse hyper creates traction, opens up the discs and rotates the sacrum, and athletes such as A.J. Roberts swear it’s the best thing for your body after a heavy squat. Simmons himself will use the machine several times a day.

“I’m 62. I just pulled (a) 670 deadlift easy two weeks ago in a meet. If it wasn’t for reverse hypers, it wouldn’t have happened,” he says.

8min 00sec

Additional reading: Tuning the CrossFit Athlete Part 2 by Daniel Christie, published Jan. 28, 2010.

Speaking to a group of athletes assembled for the Jan. 16 Hybrid Winter Challenge at Hybrid Athletics, Rob Orlando explains that a big belly can be beneficial when performing a continental clean. Unlike the regular clean that’s one swift movement off the floor, the continental clean is best done as a deadlift and then a hang clean to the belly. Once the bar is resting on the belly, the athlete can adjust his or her grip before a quick movement brings the elbows underneath.

With a keg, you want to deadlift it to your lap and get it tight to your chest before adjusting your grip. From there, you need to pop your hips aggressively to get the keg above your shoulders, essentially using hip extension to roll it up the stomach and onto the shoulders.

4min 35sec

Additional video: Lifting With a Fat Bar by Kurtis Bowler, published Oct. 26, 2009

In Part 2 of this series, Pose Method creator Dr. Nicholas Romanov teaches Cafaro about pulling her foot off the ground to create an efficient stride.

According to Romanov, the pull is a combination of hip and knee flexion, and the height of the pull is determined by the speed of the stride. When sprinting, for example, you lean forward more than when jogging, and consequently you need to pull the foot higher off the ground. Finally, Dr. Romanov fine-tunes Cafaro’s mechanics to allow her to stop “interrupting” the force of gravity.

On her final trip across the gym at the University of San Diego, Cafaro looks less like a rower and more like a runner.

11min 05sec

Additional reading: Body Weight Perception by Dr. Nicholas Romanov, published Dec. 28, 2009.

While training at CrossFit East Sacramento, Jon talks about his injury and the rehab he had to go through, then he works on the push press.

Jon’s a strong guy who uses a lot of upper-body strength in the push press, and Justin Riley encourages him to use hip drive to make the lower body do as much of the work as possible. Jon may be working with a prosthetic on his right side, but after a few reps he gets the movement down pat and explains that he can rely on his left leg to generate most of the speed.

10min 44sec

Additional video: Everyone Can Drive From the Hip, published June 1, 2009.

According to Greg Glassman, “control” is just another thing that can be stressed to produce favorable adaptations, just like your cardiorespiratory system must be stressed to produce greater endurance. The ability to maintain greater control at higher speeds must be trained, and CrossFit will help you do that. As you develop better technique and control at high speeds, your power output will increase.

As an analogy, consider a typing test: an outstanding score is a combination of great speed and precise accuracy, and the goal is to improve the output both through practice and training. Working with weights is very similar.

“No one has ever suggested in any endeavor that the best accuracy came about, the highest overall proficiency ever came about, by never testing the speed of the movement.”

5min 08 sec

Additional video: Technique Part 1 by Greg Glassman, published Feb. 1, 2008.

The 2008 CrossFit Games champ clearly has the capacity to do a lot work very quickly, and he’s incredibly strong. He’s also very inflexible, and how much better would his performance be if he could achieve more favorable starting positions and didn’t have to waste energy working against tight muscles?

On the table at San Francisco CrossFit, Khalipa is evaluated by Kelly Starrett, who immediately finds problems. Using a simple movement test, Starrett shows Khalipa just how much energy he uses to fight tight hamstrings and suggests that energy could be put to better use moving a barbell.

The owner of San Francisco CrossFit, Starrett is a doctor of physical therapy who works with professionals and Olympic-caliber athletes. According to Starrett, even some top competitors are only tapping 75 percent of their potential due to movement limitations, so he’ll assess the situation with a number of tests, then formulate a plan to correct the problem and unlock hidden work capacity.

10min 26sec

Additional reading: Tuning the CrossFit Athlete: Part 1 by Daniel Christie, published Jan. 16, 2010.

Matt Hathcock’s CrossFit Unbroken is one of a number of affiliates that embraces strongman movements and a few other things you might not see on CrossFit.com. Given that the athletes can’t really run outside in the dark, icy conditions created by a Colorado winter, they had to find something else to play with, so they got creative.

Hathcock uses the main site for programming inspiration but makes substitutions as needed, and he’s got a few strongman implements lying around to make things interesting. Then there’s that box of nails and bolts in the corner ... .

As in any truly great CrossFit video, the cameraman is challenged to perform feats of strength, and with a little instruction from Hathcock, Jordan Gravatt puts down the camera and picks up a nail.

Additional reading: Theoretical Template for CrossFit’s Programming by Greg Glassman, published Feb. 1, 2003.

7min 13sec

A proper warm-up can prepare an athlete for success and safety within a workout, and it’s also a time to work on technique. By observing the warm-up, the trainer has a moment to assess scaling needs.

In this segment, Tommy Hackenbruck, Chris Spealler, and Miranda and Tyson Oldroyd take their athletes through a number of dynamic movements to prepare them for the day’s work. Speal and the rest of the Utah crew take the time to assess the needs of each individual and tailor the workout around strengths and weaknesses. Pull-ups play a large part in this WOD created by Tony Budding, so after some careful observation, it’s decided that some will have to scale with jumping pull-ups.

Once the strategy is in place, it’s time for the athletes to head out the door and put it to the test. Tune in for the workout in Part 3, coming soon.

7min 14sec

Additional Reading: Scaling Down CrossFit Workouts With Rings by Tyler Hass, published March 1, 2008.

Before competing in the Crash B World Indoor Rowing Championships in Boston, Mass., on Feb. 14, 2010, Tanya Wagner and Tommy Hackenbruck (who stepped in for 2009 CrossFit Games champ Mikko Salo) had to brush up on their technique, bending their GPP training toward the erg.

Hackenbruck finished 101st in the men’s open division with a time of 6:30 even, and Wagner finished 43rd in the women’s open by pulling 7:25.7. HQ trainer EC Synkowski was 21st at 7:09 flat. Tim Grohmann won the men’s event with a blistering 5:48.7, and Carolyn Ganes clocked in atop the women’s standings with 6:40.4.

In Part 1, Tanya and Tommy talk about their training and how they prepared to compete against the best indoor rowers in the world. 8min 27sec

In Part 2, the athletes discuss the differences between preparing for the unknown and the unknowable in the CrossFit Games and competing in an event where you know exactly what you’re getting into. 8min 17sec

Part 3 features highlights of Wagner’s 2K race. 1min 44sec

In Part 4, Hackenbruck gets on the erg and hopes for a PR. 2min 0sec

Video by Again Faster.

Additional reading: Rowing a Sub-7 2K—Without Rowing? By EvaClaire (E.C.) Synkowski, published March 30, 2009.

Before competing in the Crash B World Indoor Rowing Championships in Boston, Mass., on Feb. 14, 2010, Tanya Wagner and Tommy Hackenbruck (who stepped in for 2009 CrossFit Games champ Mikko Salo) had to brush up on their technique, bending their GPP training toward the erg.

Hackenbruck finished 101st in the men’s open division with a time of 6:30 even, and Wagner finished 43rd in the women’s open by pulling 7:25.7. HQ trainer EC Synkowski was 21st at 7:09 flat. Tim Grohmann won the men’s event with a blistering 5:48.7, and Carolyn Ganes clocked in atop the women’s standings with 6:40.4.

In Part 1, Tanya and Tommy talk about their training and how they prepared to compete against the best indoor rowers in the world. 8min 27sec

In Part 2, the athletes discuss the differences between preparing for the unknown and the unknowable in the CrossFit Games and competing in an event where you know exactly what you’re getting into. 8min 17sec

Part 3 features highlights of Wagner’s 2K race. 1min 44sec

In Part 4, Hackenbruck gets on the erg and hopes for a PR. 2min 0sec

Video by Again Faster.

Additional reading: Rowing a Sub-7 2K—Without Rowing? By EvaClaire (E.C.) Synkowski, published March 30, 2009.

Before competing in the Crash B World Indoor Rowing Championships in Boston, Mass., on Feb. 14, 2010, Tanya Wagner and Tommy Hackenbruck (who stepped in for 2009 CrossFit Games champ Mikko Salo) had to brush up on their technique, bending their GPP training toward the erg.

Hackenbruck finished 101st in the men’s open division with a time of 6:30 even, and Wagner finished 43rd in the women’s open by pulling 7:25.7. HQ trainer EC Synkowski was 21st at 7:09 flat. Tim Grohmann won the men’s event with a blistering 5:48.7, and Carolyn Ganes clocked in atop the women’s standings with 6:40.4.

In Part 1, Tanya and Tommy talk about their training and how they prepared to compete against the best indoor rowers in the world. 8min 27sec

In Part 2, the athletes discuss the differences between preparing for the unknown and the unknowable in the CrossFit Games and competing in an event where you know exactly what you’re getting into. 8min 17sec

Part 3 features highlights of Wagner’s 2K race. 1min 44sec

In Part 4, Hackenbruck gets on the erg and hopes for a PR. 2min 0sec

Video by Again Faster.

Additional reading: Rowing a Sub-7 2K—Without Rowing? By EvaClaire (E.C.) Synkowski, published March 30, 2009.

Before competing in the Crash B World Indoor Rowing Championships in Boston, Mass., on Feb. 14, 2010, Tanya Wagner and Tommy Hackenbruck (who stepped in for 2009 CrossFit Games champ Mikko Salo) had to brush up on their technique, bending their GPP training toward the erg.

Hackenbruck finished 101st in the men’s open division with a time of 6:30 even, and Wagner finished 43rd in the women’s open by pulling 7:25.7. HQ trainer EC Synkowski was 21st at 7:09 flat. Tim Grohmann won the men’s event with a blistering 5:48.7, and Carolyn Ganes clocked in atop the women’s standings with 6:40.4.

In Part 1, Tanya and Tommy talk about their training and how they prepared to compete against the best indoor rowers in the world. 8min 27sec

In Part 2, the athletes discuss the differences between preparing for the unknown and the unknowable in the CrossFit Games and competing in an event where you know exactly what you’re getting into. 8min 17sec

Part 3 features highlights of Wagner’s 2K race. 1min 44sec

In Part 4, Hackenbruck gets on the erg and hopes for a PR. 2min 0sec

Video by Again Faster.

Additional reading: Rowing a Sub-7 2K—Without Rowing? By EvaClaire (E.C.) Synkowski, published March 30, 2009.

Erin Cafaro is one of the world’s best on-water rowers. In a private session at the University of San Diego, Dr. Romanov teaches her how to run by practicing correct posing and working with nature and gravity. Movement is the alternation of poses—moving from one pose to another—and the concept can be applied to any movement.

In Pose running, you focus on one position that keeps you moving forward and conserves energy. The impetus for this movement is gravity, and when an athlete grasps this concept, she ceases to fight nature and begins to work with it.

The baseline concept (or pose) is referred to as the “balance stance.” Dr. Romanov draws an imaginary vertical line through the athlete, and the line is anchored to the ground by the ball of the foot. When the natural counterbalance is taken from the equation, the body looks like the number “4” and the running looks and sounds more efficient.

7min 50sec

Additional reading: Training 2 Miles to Run 100 by Greg Amundson, published Feb. 19, 2009.

Started by Kelly Starrett and the gang at San Francisco CrossFit, Team Un-Scared is for athletes who trust their CrossFit training and boldly register for events in which they have no experience. Fifteen athletes joined Starrett and Brian MacKenzie of CrossFit Endurance for the challenge on Nov. 28, 2009.

In Part 1, Starrett and the other athletes talk about what motivated them to tackle the Quad and how they prepared for the challenge. 2min 58sec

In Part 2, the race is on as the athletes hit the trail. 1min 41sec

Part 3 features the members of Team Un-Scared after they accomplish their goal: completing the Quad Dipsea ultra-marathon. 2min 22sec

Part 4 finds the group back in San Francisco as they talk about recovering from their adventure. 1min 53sec

Additional reading: 100 Miles of Trials by Shane Skowron, published Aug. 15, 2009.

Started by Kelly Starrett and the gang at San Francisco CrossFit, Team Un-Scared is for athletes who trust their CrossFit training and boldly register for events in which they have no experience. Fifteen athletes joined Starrett and Brian MacKenzie of CrossFit Endurance for the challenge on Nov. 28, 2009.

In Part 1, Starrett and the other athletes talk about what motivated them to tackle the Quad and how they prepared for the challenge. 2min 58sec

In Part 2, the race is on as the athletes hit the trail. 1min 41sec

Part 3 features the members of Team Un-Scared after they accomplish their goal: completing the Quad Dipsea ultra-marathon. 2min 22sec

Part 4 finds the group back in San Francisco as they talk about recovering from their adventure. 1min 53sec

Additional reading: 100 Miles of Trials by Shane Skowron, published Aug. 15, 2009.

Started by Kelly Starrett and the gang at San Francisco CrossFit, Team Un-Scared is for athletes who trust their CrossFit training and boldly register for events in which they have no experience. Fifteen athletes joined Starrett and Brian MacKenzie of CrossFit Endurance for the challenge on Nov. 28, 2009.

In Part 1, Starrett and the other athletes talk about what motivated them to tackle the Quad and how they prepared for the challenge. 2min 58sec

In Part 2, the race is on as the athletes hit the trail. 1min 41sec

Part 3 features the members of Team Un-Scared after they accomplish their goal: completing the Quad Dipsea ultra-marathon. 2min 22sec

Part 4 finds the group back in San Francisco as they talk about recovering from their adventure. 1min 53sec

Additional reading: 100 Miles of Trials by Shane Skowron, published Aug. 15, 2009.

Started by Kelly Starrett and the gang at San Francisco CrossFit, Team Un-Scared is for athletes who trust their CrossFit training and boldly register for events in which they have no experience. Fifteen athletes joined Starrett and Brian MacKenzie of CrossFit Endurance for the challenge on Nov. 28, 2009.

In Part 1, Starrett and the other athletes talk about what motivated them to tackle the Quad and how they prepared for the challenge. 2min 58sec

In Part 2, the race is on as the athletes hit the trail. 1min 41sec

Part 3 features the members of Team Un-Scared after they accomplish their goal: completing the Quad Dipsea ultra-marathon. 2min 22sec

Part 4 finds the group back in San Francisco as they talk about recovering from their adventure. 1min 53sec

Additional reading: 100 Miles of Trials by Shane Skowron, published Aug. 15, 2009.

When Kurtis Bowler of Rainier CrossFit introduced them to a CrossFit/strongman WOD named Olga, they couldn’t resist the challenge. The workout incorporates several strongman training tools and appears to be as brutal as advertised.

3 rounds for time of:

200-meter log carry (165 lb.)
10 log squats (165 lb.)
10 weighted sit-ups (165-lb. plate)
10 push presses (100-lb. atlas stone)
1 rope ascent (17 feet)

Additional video: CrossFit and Strongman by Kurtis Bowler, published Feb. 5, 2010.

According to Simmons, sled dragging can be used on almost any training day because the nature of the exercise prevents the excessive soreness seen after exercises with a heavy eccentric component.

For CrossFitters, Simmons recommends eight to 10 trips of 60 yards. The weight should be reduced during the week, while the number of trips should be increased. As for weight, Simmons has a pretty clever way of determining the upper limit:

“You’ve got too much weight when you’re walking like you’re drunk.”

Video by H5 Productions.

5min 18sec

Additional reading: Unleash Your Power by Mike Warkentin, published Jan. 20, 2010.

In CrossFit, that old adage holds true and in fact forms the basis for much of what we do. While certain methods of training treat the body as a collection of parts, CrossFitters train the body as a whole through functional compound movements. You can certainly break a squat down into agonists, antagonists and synergists working to achieve core stability and hip and knee extension, but doing so may not do much for fitness.

“It’s a false reductionism,” Greg Glassman says of this approach. “I lose the essence of the damn thing.”

In front of a chalkboard in his garage, Coach takes a closer look at the shortcomings of isolating various parts of the body and what a cohesive, whole-body approach to training can do for health and fitness.

6min 20sec

Additional reading: Functionality and Wallball by Greg Glassman, published Aug. 1, 2003.

In Part 2 of this two-part series, Mary talks about how hard it was to enter a box full of athletes and struggle with new movements and scaled workouts. After Kurtis Bowler started Mary out with modified WODs at Rainier CrossFit, she found a love of weightlifting, and even though she fell over on her first weighted squat, she stuck with it and has significantly improved her fitness.

Mary’s story is an inspirational tale that proves you can get fitter at any age, and it’s typical of the amazing people in our community.

Video by Again Faster.

9min 18sec

Additional reading: CrossFit After 40 by Dr. Allison Belger, published Jan. 30, 2010.

In this video, Jason puts the barbell down and teaches the muscle-up to an athlete named Ranbir, who’s just new to CrossFit but has the raw skills needed for the difficult movement. After taking Ranbir through a series of progressions, Khalipa gets the athlete on the rings for an attempt at his first muscle-up on his second day of CrossFit.

8min 10sec

Additional reading: The Muscle-Up by Greg Glassman, published Nov. 1, 2002.

In Part 1 (which is really Part 4 of this interview), Todd addresses training the non-athlete and grades CrossFit’s ability to cater to special populations. While CrossFit.com WODs are created to exceed the capacities of the world’s fittest athletes, Widman believes it is equally rewarding to witness everyday individuals pushing through discomfort and reclaiming their fitness through intensity. Todd encourages coaches to master the art of scaling to make CrossFit universally applicable to any population.

4min 5sec

In Part 2, Todd speaks about his intentions to participate in the Northwest Sectionals. Todd’s reasons for jumping into the ring revolve around giving back to a community that has given so much to him, both locally and globally. Is there added pressure and expectations because of his position in the public eye? Yes and no. The pressure is a familiar feeling Todd has become accustomed to while working at seminars.

5min 22sec

Video by Again Faster.

Additional video: Todd vs the C2 Rower, published Aug. 16, 2009.

In Part 1 (which is really Part 4 of this interview), Todd addresses training the non-athlete and grades CrossFit’s ability to cater to special populations. While CrossFit.com WODs are created to exceed the capacities of the world’s fittest athletes, Widman believes it is equally rewarding to witness everyday individuals pushing through discomfort and reclaiming their fitness through intensity. Todd encourages coaches to master the art of scaling to make CrossFit universally applicable to any population.

4min 5sec

In Part 2, Todd speaks about his intentions to participate in the Northwest Sectionals. Todd’s reasons for jumping into the ring revolve around giving back to a community that has given so much to him, both locally and globally. Is there added pressure and expectations because of his position in the public eye? Yes and no. The pressure is a familiar feeling Todd has become accustomed to while working at seminars.

5min 22sec

Video by Again Faster.

Additional video: Todd vs the C2 Rower, published Aug. 16, 2009.

Miranda and Tyson Oldroyd—both HQ trainers—own and operate CrossFit 801. Along with HQ trainer and top athlete Chris Spealler of CrossFit Park City, they converged on Tommy Hackenbruck’s Ute CrossFit to coach a WOD.

Three different trainers bring unique approaches to helping their athletes achieve success, and three different athletes bring unique goals to the gathering. One is an aspiring CrossFit Games competitor, one is a former competitive distance athlete, and the third is a girl who just wants to have fun. Based upon the known strengths of their athletes, the coaches help each one strategize for a WOD that was created on the spot.

8min 6sec

Additional audio: CrossFit Radio Episode 106 with Miranda Oldroyd, originally aired Feb. 10, 2010.

Orlando is the owner of Hybrid Athletics, and his Jan. 16 Hybrid Winter Challenge was designed to challenge athletes in a wide variety of ways.

“My goal was to try test people’s ability to adapt quickly and still be strong,” he explains.

Recognizing that strongman events for CrossFitters need an on-ramp of sorts, Orlando set the competition up to give everyone a chance to compete at manageable events before sending the truly strong competitors on to a very difficult final WOD that would push them to the limit.

Video by Again Faster.

4min 14sec

Additional video: Being Strong for Fragile X, Part 1 by Kurtis Bowler, published Jan. 3, 2010.

And then she decided to try CrossFit.

Brought to Rainier CrossFit by her daughter, Sandy Castillo, Mary worked with Kurtis and Laurie Bowler, who slowly eased her into the program. Soon, Mary started to see health improvements, and medical tests eventually confirmed that her condition was indeed getting better.

After consultation with her doctor, Mary now has goals beyond simple survival: she wants to lose weight, keep it off and run around a 400-meter track with her son.

Video by Again Faster.

10min 23sec

Additional reading: Seniors and Kids by Greg Glassman, published Feb. 1, 2003.

“There’s nothing done in a weight room anywhere that approximates the injuries in basketball. It just doesn’t happen,” Coach Glassman explains.

Nevertheless, injuries do happen—in the gym, outside the gym and on the playing field. They’re unavoidable but don’t outweigh the benefits of activity.

In the weight room, the focus on lifting injuries usually has critics calling for perfect technique, which is desirable but not always essential. Perfect technique is to be strived for to be sure, but would you insist that a young athlete have perfect shooting or running technique before stepping on a basketball court, where he is more likely to be injured?

4min 56sec

Additional reading: Virtuosity by Greg Glassman, published Aug. 1, 2005.

With instruction from Kurtis Bowler and Dan Castillo, Widman catches on very quickly, learning that one of the keys is to avoid a perfectly upright torso during the push-press/jerk portion of the movement. Because a strongman log is far bigger than a barbell, you actually have to lean back during the dip in order to keep the weight over your center of gravity. After that, the rest is “easy.”

With the details out of the way, it’s time to hit the WOD.

12min 30sec

Video by Again Faster.

Additional video: Teaching the Log Press by Kurtis Bowler, published Nov. 23, 2009.

A two-day experience, the course is structured to make good trainers great and can be tremendously helpful even for coaches who aren’t planning to take the Level 2 or those who already have the designation. Training and performing the nine fundamental movements are emphasized at the seminar, but trainers will also learn more about coaching styles, fault identification, programming, class management and creating a culture of success.

In this video, CrossFit Co-Director of Training Nicole Carroll talks about what participants can expect at the course, and top athlete and coach Chris Spealler shows attendees how to break movement down and precisely correct faults.

For more information or to register for this course, visit CrossFit.com.

7min 23sec

Additional reading: You be the Trainer #5 by Ames et. al., published Jan. 26, 2010.

After watching, Sisu, Sevan Matossian’s documentary on 2009 CrossFit Games champion Mikko Salo, 2008 champ Jason Khalipa is forsaking the floor after a WOD. Salo sees sprawling out on the ground as a sign of submission and refuses to do it, and Khalipa is following suit in his prep for the 2010 Games.

From now until July, Khalipa will be following specific programming from Austin Begiebing of CrossFit Unlimited, and the powerful athlete from CrossFit Santa Clara is also working on his nutrition. If his time in a short power-clean/burpee WOD is any indication, his training is right on track for another strong performance at Aromas.

7min 05sec

Additional reading: Redeeming a Bad Run by Mike Warkentin, published July 15, 2009.

Think of the midline as your “transmission”: a solid midline allows you to transfer force efficiently, while a weak midline results in lost force, decreased power and inefficient movement. Keeping your core tight is absolutely critical if you want to achieve elite performances in CrossFit WODs.

“The wiggle in this midline is energy expended for which it is not a productive application of force, and it equals slower Fran time,” Coach explains.

4min 19sec

Additional reading: The Moves by Greg Glassman, published April 1, 2004.

“I always thought I wanted the corner office and a power suit, but most of my time was spent online browsing CrossFit,” she says.

The first opportunity to make a living doing what she really loved came in the form of training at a local big-box gym. In early 2009 she had formed a solid crew of CrossFitters at the big box, and by September they were kicked out. Apparently management didn’t have a sense of humor about a pile of flimsy “fitness bars” that had bent after being stacked unforgivingly with weight.

The pressure was on: Shatila’s clients needed somewhere to go, so Nadia opened CrossFit Belltown and brought the vibe of old-school training to a modern city.

“I knew there were certain things that I wanted, and it all sort of fell together after that,” she recalls.

6min 39sec

Additional reading: How to Succeed as a CrossFit Affiliate by Jeremy Thiel, published Jan. 1, 2010.

At CrossFit Gymnastics Certifications, Tucker demystifies movements that seem impossible at first, and he emphasizes how the focused strength development in gymnastics movements will carry over and help athletes meet the core stability demands of CrossFit training. Training aside, the ability to move one’s body weight effortlessly and with confidence will transfer over to daily life as well, making gymnastics an important part of any general physical preparedness program.

At a gymnastics certification at CrossFit Butcher’s Lab in Denmark, Tucker teaches the front lever to a group of students. Using a progression of skill-development drills, he makes the highly demanding movement accessible to an athlete of any skill level.

Tucker encourages athletes to train this movement as a skill set, a warm-up or even as a stand-alone workout.

4min 10sec

Additional reading: The Russian’s Gymnastics Warm-Up by Leo Soubbotine, published Nov. 21, 2009.

Google Documents is Begiebing’s preferred medium for passing training plans on to athletes, and he also covers topics such as pull-up structures, partnering with someone to get a box off the ground, and what to do when a member or trainer wants to open a new box.

In a bit of a different twist, CrossFit Unlimited shares a building with a traditional gym. Bodybuilding and flexing can be found on one side, while thrusters and burpees dominate the other. According to Begiebing, the two sides don’t have to be mutually exclusive, and there’s no animosity between CrossFitters and bodybuilders in the facility.

12min 32sec

Additional audio: CrossFit Radio Episode 92, originally aired Nov. 4, 2009.

In this three-part series, Todd shares his story with the community.

Part 1 features Todd talking about his first experience with CrossFit and eventually going to a Level 1 cert. His first WOD? Elizabeth with power cleans and dips without rings. The result? Todd was totally crushed but utterly impressed. Then it was on to a Level 1 in San Diego.

7min 46sec

In Part 2, Todd talks about how he moved from training elite athletes in the Marine Corps to a few women in his garage to helping out at Level 1 CrossFit certs. Todd’s passion, talent and dedication didn't go unnoticed, and soon he was on his way to becoming an elite coach.

6min 40sec

In Part 3, the flow master describes the transition from certs led by Coach to certs led by an elite group of trainers who worked tirelessly to avoid letting Coach down as they shared his material with the rapidly growing CrossFit community. He closes by talking about how aspiring trainers with outstanding skills can become a part of CrossFit HQ’s traveling certification teams.

10min 23sec

Video by Again Faster.

Additional video: Who Is Boz?, published Oct. 7, 2009.

In this three-part series, Todd shares his story with the community.

Part 1 features Todd talking about his first experience with CrossFit and eventually going to a Level 1 cert. His first WOD? Elizabeth with power cleans and dips without rings. The result? Todd was totally crushed but utterly impressed. Then it was on to a Level 1 in San Diego.

7min 46sec

In Part 2, Todd talks about how he moved from training elite athletes in the Marine Corps to a few women in his garage to helping out at Level 1 CrossFit certs. Todd’s passion, talent and dedication didn't go unnoticed, and soon he was on his way to becoming an elite coach.

6min 40sec

In Part 3, the flow master describes the transition from certs led by Coach to certs led by an elite group of trainers who worked tirelessly to avoid letting Coach down as they shared his material with the rapidly growing CrossFit community. He closes by talking about how aspiring trainers with outstanding skills can become a part of CrossFit HQ’s traveling certification teams.

10min 23sec

Video by Again Faster.

Additional video: Who Is Boz?, published Oct. 7, 2009.

In this three-part series, Todd shares his story with the community.

Part 1 features Todd talking about his first experience with CrossFit and eventually going to a Level 1 cert. His first WOD? Elizabeth with power cleans and dips without rings. The result? Todd was totally crushed but utterly impressed. Then it was on to a Level 1 in San Diego.

7min 46sec

In Part 2, Todd talks about how he moved from training elite athletes in the Marine Corps to a few women in his garage to helping out at Level 1 CrossFit certs. Todd’s passion, talent and dedication didn't go unnoticed, and soon he was on his way to becoming an elite coach.

6min 40sec

In Part 3, the flow master describes the transition from certs led by Coach to certs led by an elite group of trainers who worked tirelessly to avoid letting Coach down as they shared his material with the rapidly growing CrossFit community. He closes by talking about how aspiring trainers with outstanding skills can become a part of CrossFit HQ’s traveling certification teams.

10min 23sec

Video by Again Faster.

Additional video: Who Is Boz?, published Oct. 7, 2009.

Kurtis Bowler of Rainier CrossFit is a strongman competitor and one of the first affiliate owners, and he’d love to see stone shouldering or tire flipping thrown into the occasional main-site WOD. At his box he regularly adds strongman movements to his WODs, and he’s even got a named workout—Olga—that provides one hell of a challenge.

Strongman can be a specialist’s sport complete with all sorts of gear, but in its purest form, it’s just about strength and determination. CrossFitters have a surplus of both, and Bowler especially enjoys the open-minded approach CrossFitters take toward strongman WODs: “Let’s get some!”

Video by Again Faster.

7min 41sec

Additional reading: KingKonggg KingKonggg by Rob Orlando, published Nov. 3, 2008.

For example, many people can lift one leg in an L-sit, but both legs fall to the floor when they attempt to raise the second limb. This phenomenon isn’t seen when one holds dumbbells away from the body at shoulder height. Most people can raise one arm and then the second without failing.

Coach Glassman has his own explanation for the phenomenon: “I suspect that there’s a built-in failure mechanism neurologically for this peripheral muscle tissue to prevent a midline collapse.”

In other words, the body may well be wired to prevent us from lifting loads that compromise midline stability and put us at risk of injury.

4min 06sec

Additional reading: Three Important Ab Exercises by Greg Glassman, published May 1, 2003.

Jon and Kathryn Hults, Michele Smith, and Nick Benavides all took their CrossFitting to the “next level” in spite of their worries of not being “ready.” They have all had excellent training in their box, but there was something different about being immersed in it for the weekend.

The lectures, demos, workouts and focused instruction were on a level not possible in the daily experiences within an affiliate, and they learned a great deal about what they’re doing right and what they need to focus on.

4min 40sec

Training above 90 percent of your 1RM is tremendously hard on the body, so Louie Simmons constantly changes the movement he’s maxing out on, which prevents overtraining but also keeps athletes in competition shape. While many competitors have to use a lengthy training period to prepare for a meet, Westside athletes can be ready to compete at the drop of a hat because they’re constantly maxing out in training.

With additional info from A.J. Roberts (who recently notched a 2500-lb. total), Simmons talks about why his lifters go heavy all the time, and how they’re able to do it.

For additional information about max-effort training, visit Westside Barbell.

5min 42sec

Additional video: Training, Recovery and Maximum Effort by Dave Tate, published Sept. 15, 2009.

The press is the foundation for all overhead movements. With the feet under the hips, the athlete will grip the bar just outside shoulder width. The elbows will be down and slightly in front of the bar, and the entire body should be rigid—especially the midsection.

Driving through the heels, the athlete will press the bar straight up, with the head moving out of the way to allow a vertical bar path. The bar should be locked out directly overhead with active shoulders.

Common faults include loose midsections, non-vertical bar paths and passive shoulders or elbows at the top of the movement.

This series is our first venture into foreign-language instruction in a video. The rest of the nine core movements will be included.

Maggie Dabe explica el empuje en Español.

Video by Again Faster.

7min 15sec

Additional reading: Overhead is Rising by Bill Starr, published Nov. 7, 2008.

John Welbourn and the CrossFit Football staff aim to provide coaches with the tools necessary to ensure the success of their athletes in the challenges they will face on the field and in physical testing at any level of the game.

When training the 40, Raphael Ruiz teaches athletes to be proficient with two different starts: a rolling start and a shotgun start. Both have very specific points of performance, and when it’s time to perform, the athlete must be comfortable with his chosen method, and he must “pull the trigger” no matter what.

With college coaches or NFL scouts watching, athletes can freeze up and then let one mistake unravel their entire run. Ruiz says it’s up to coaches to prep athletes for the pressure so they can move past mistakes and finish strong.

“Wrong step, right step, bad step, good step—go!”

9min 34sec

Additional audio: CrossFit Radio Weekend Edition 12, aired May 11, 2009.

When Jen and Carl opened their box, perhaps the most surprising thing was the fact that they were often introducing people to CrossFit for the first time. They were initially worried that seasoned firebreathers would comb the gym with a critical eye, but in reality they were met by a group of blank canvasses, and everyone was eager to learn about the program.

The CrossFit Games did not play a large part in last year’s training at CrossFit Works because most people felt the competition was out of reach. However, the competition standards are now a training tool the coaches are using to encourage full range of motion, and several reps are disallowed when one athlete takes on Tony Budding in a WOD featuring chest-to-bar pull-ups, wall-balls and handstand push-ups.

If athletes at CrossFit Works didn’t pay much attention to the Games last year, things are different in 2010, with a larger number of clients interested in either team or individual competition.

As the Ding Tuscon adventure draws to a close, stay tuned until we visit our next host: Ute CrossFit in Salt Lake City, Utah.

5min 42sec

Additional audio: CrossFit Radio Episode 98, aired Dec. 16, 2009.

Maj. Shane Finison might be directing a WOD at CrossFit Durham or he might be preparing the Duke University Ranger Challenge Team for the 10K ruck march.

In Part 3 of this series, the cadets from Duke set out on a 10K march carrying a rifle and 35 lb. of gear. It’s a harsh end to the competition, and it demands endurance, perseverance and teamwork. When injuries occur, teammates have to step up, and when the athletes cross the finish line, they cross it as a family.

While the team from Duke didn’t finish the Ranger Challenge in first place, they still learned important lessons that will aid them throughout their military careers.

Video by Again Faster.

10min 09sec

Additional reading: Full Mission Profile by Rob Ord, published March 1, 2009.

With sectional events only months away, Sevan Matossian stopped by CrossFit Unlimited to check out a WOD featuring two potential Games athletes going head to head. Megan and Chyna will both be competing in the NorCal Sectional at the end of March, and they tested their training against a short WOD.

Three rounds for time of:
10 cleans (115 lb.)
10 burpees

Megan, who had just PR'd in the power clean (135lbs), finished in 5:40. Chyna (whose PR is 165lbs) finished in a blazing 3:49.

6min 13sec

Additional video: Games Prep Women’s Workout, published April 1, 2009.

Back in front of the board, Coach Glassman and Tony Budding discuss the basic concepts that hold up CrossFit’s definition of core strength. A line—the midline—can be drawn through the integration of the pelvis and the spine, and this line is profoundly important to functional movement.

“Lack of movement around that line while engaged in functional movement is core strength,” Coach explains.

All the movements in the CrossFit protocol have an immense impact on the midline, and using these functional movements is one reasonable measure of core strength. Midline stability allows success when performing functional movements, and increased capacity in those movements therefore should indicate an increase in core strength.

6min 32sec

Additional reading: The Moves by Greg Glassman, published April 1, 2004.

Dr. Nicholas Romanov, inventor of the Pose Method for running, bases his training on the simple concept that gravity can be your friend. Gravity is a constant force, and the best runners don’t fight it but rather position their bodies so gravity can do some of the work for them.

At a special seminar at the University of San Diego, Romanov demonstrated the correct running position by giving athletes the sensation of falling, and he reinforced that feeling through several drills. By introducing the athletes to the unique feeling of falling under control, Romanov believes they will be able to change their mechanics and learn the proper position for the most efficient stride.

7min 19sec

Additional reading: Training 2 Miles to Run 100 by Greg Amundson, published Feb. 19, 2009.

Commonly known as a chest exercise, the bench is actually a full-body movement when performed correctly. Louie Simmons of Westside Barbell has coached 30 athletes to a bench of 700 lb. or more, and he shared a few secrets with CrossFitters at the first Powerlifting Cert, Dec. 18-29, 2009.

With Westside athlete Travis Bell (770-lb. PR) on the bench, Louie and A.J. Roberts explain how to set up for a press and use all parts of your body to get the best results. Heed Louie’s advice, and you’ll be well on your way to crushing Linda the next time you find her on the whiteboard.

Video by H5 Productions.

4min 48sec

Additional reading: The Holy Trinity of Strength Training by Bill Starr, published May 27, 2009.

Rast says it’s important to make connections in the community quickly and to talk to everyone you can. Networking can help you in ways you never considered, and sometimes an offhand conversation can result in something great—like a lease in a spectacular location.

As for pricing of membership, Rast explains that a host of factors came into play. They wanted to pay their coaches well and cover expenses, but they also wanted to choose a price that reflected the fact that a CrossFit box is not just a room full of machines with a lone attendant handing out towels. In keeping with the community-minded CrossFit tradition, Rast also considered CrossFit Boston in his pricing, with the understanding that a strong group of boxes would be mutually beneficial.

Finally, Rast talks about how he determined when the box would be profitable, and he’s set himself a goal of reaching that point by the end of January.

Video by Again Faster.

10min 49sec

Additional reading: How to Succeed as a CrossFit Affiliate by Jeremy Thiel, published Jan. 1, 2009.

Trained by Maj. Shane Finison, an Army ROTC instructor at Duke and a coach at CrossFit Durham, the squad will be relying on their military education and CrossFit training to get them through events including a hand-grenade assault course, land navigation test and standard Army PT test.

The Ranger Challenge is a tremendously competitive event for ROTC athletes, and it’s packed with pressure to perform. Ambitious cadets know that every aspect of their four-year college performance factors into the job they get in the U.S. Army, so they’re eager to give their best at the Ranger Challenge.

In Part 3, the team hits the gruelling 10K march with a rifle and a 35-lb. pack. It’s the final event and perhaps the most physically challenging one of all.

Video by Again Faster.

11min 56sec

Additional reading: The Panther Recon Downrange Gym by 1st Lt. Matthew Hoff, published Sept. 20, 2009.

Speaking at a CrossFit 101 seminar held at CrossFit Long Island City on Oct. 9, 2009, Coach explained that the people driving CrossFit are the athletes and trainers in boxes and garages from Helsinki to Sydney to Santa Cruz. Communities are developing within each box, and the global CrossFit community is a truly special thing to behold. Coach Glassman has visited a host of boxes as part of his 101 speaking tour, and he’s clear about just why he travels to gyms all over the world:

“That became my purpose and that’s why I’m on the road: to let the affiliates know that we care deeply about your business.”

As the community grows, it becomes more and more obvious that CrossFit goes beyond muscle-ups, thrusters and pull-ups, and perhaps that’s another reason why it succeeds where the standard Globo Gym routine fails.

“There’s a lot more to what we’re all doing and all about than just fitness,” Coach says. “This isn’t just another fitness program.”

Video by CrossFit Films by Jordan Gravatt.

5min 20sec

Additional reading: Understanding CrossFit by Greg Glassman, published Apr. 1, 2007.