Category: Articles

Taking Steps Back to Take Steps Forward

When you first start CrossFit and are fresh out of our Elements program things tend to progress rapidly. Every day there is a new workout and overtime a benchmark comes up you are hitting heavier numbers and finishing workouts faster. Every day you seem to hit a new PR. It's great! When you are new...
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The open, it may surprise you.

I wan’t to take a moment and share one of my favorite experiences about the CrossFit open, on a personal level. I have competed (loose term) in every CrossFit Open and in 2011 I was extremely active in racing half Ironmans. CrossFit was used to augment my training to help with my swim, bike and...
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Are you turning your CrossFit workout into Long Slow Distance (LSD)

CrossFit has been gaining huge popularity and many people have found a wonderful program that gets them a lot of success. There are a multitude of articles out there tying nutrition, sleep and other practices to reasons for failed results when doing CrossFit. I agree wholeheartedly that your CrossFit workout is 1 hour of your...
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Leave no reps behind. Part 3, the lift/skill

Leave no reps behind. Part 3, the lift/skill.    How to treat the lift/skill, or section (B) Section B can hold a few of options; Olympic Lifts, Strength Lifts, Gymnastic Work, Capacity Work (EMOM, max reps, 1 min tests etc)   Know how the lifts are prescribed. 5x3 The first number is the amount of sets, The second is the amount of repetitions. Those repetitions start at your...
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Tempo prescriptions

Tempo prescriptions  You are going to see something in the strength section that may be new to some of you. “Tempo” training is taking a movement and breaking down the direction of travel into four parts and how long it takes you to perform each one. Example- Back Squat 41X2 1st Number, This is always the eccentric phase of...
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Leave no reps behind. Part 2, the warm up.

Leave no reps behind, Part 2.    How to treat the warm up, or section (A) Warm ups are designed around three goals at Big Mountain CrossFit. 1-Get your heart rate elevated, raising core temperature and getting you to wake up. 2-Take your joints through full range of motion, focusing on the movements of that day. See if anything is...
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Leave no reps behind. Part 1

Leave no rep behind.  Part 1. Mentality. CrossFit gives us many things, healthy living, friendships, mental strength and the fitness to pursue other endeavors in life. But this is about the other side. Competition. More specifically, the CrossFit Open. Every year in late winter a wod is released, once a week for five or six weeks. In this time...
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The End of The Open

First I want to share an article Kimberly saw the other day in WOD Talk Magazine. MOTIVATING FACTORS Researchers in the Department of Kinesiology at Southern Illinois University, Carbondale, recently surveyed 144 CrossFitters (56 males, 88 females) about what motivates them to keep coming back for more WODs. The results, published in the Journal of Strength and...
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Today we Totaled

As we mentioned during class today this was our first time as a box doing the CrossFit Total. Why? The CrossFit Total (1RM back squat, press, deadlift) is a test, a method to see what people’s strengths are, not a training method. Most of our WODs revolve around training our athletes and teaching mechanics, form...
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