As people of serious fitness to some degree we embrace pain. We continueously put ourselves through awful cycles of heavy squats, horrible metcons, and painful stretches; and yet we can’t put our phone down for longer than it takes to workout to feel anything else (If you don’t have a problem with being attached to your phone then replace it with something else in your life TV, Computer, etc.). I know I am not alone in feeling a certain disconnect when I forget my phone at home, or start to panic when I fear my phone has been lost. But what are we missing out on when are constantly having to swipe, search, and like (facebook reference). Don’t get me wrong I love a funny Cat picture as much as the next person but is there any part of you that maybe feels like your phone is disconnecting you from...Read more

Strongfirst Kettlebell User Course at CFP, April 6th. 6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 10 2-HAND SWINGS @ 30% BODYWEIGHT B. 7 RDS – 5 R/L PRESS – 20 F/B LEOPARD CRAWLSRead more

WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups MASTERS MEN – includes Masters Men 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 9-foot target 30 cleans, 115 lb. 20 muscle-ups MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 10 lb. to 9-foot target 30 cleans, 65 lb. 20 muscle-ups...Read more

The other night I was talking to my newly 62-year old mother on the phone and we were talking about her recent visit to the doctor’s office. She told me that she was being sent to a specialist about rheumatoid arthritis. She is not in any pain, but they told her that she is at high risk and it certainly does run in the family. I immediately told her that she should be taking fish oil, which she is, but she then responded that her doctor told her not to. What?! That doesn’t even make sense to me, I say. She said he Googled it and showed her an article on the “lack of research” on fish oil. Sure you can find articles on either side of the equation, but I can find plenty more articles in favor of fish oil then not. Fortunately my parents are the type of...Read more

Feeling rushed, uncomfortable, unsettled? These all feelings that lead to improper movement and a not fun lifting session; what we need to do is slow things down. The best way to get yourself ready to hit some consistent snatches and clean and jerks is to slowly go through the motion until you have it perfect. I’m not even talking with the barbell either, we’re talking with the PVC pipe. I cannot stress how important it is to go at your own pace in order to get it right. Also by slowing things down you will learn more about how you move and be able to recognize when you are moving poorly. Here are a couple tips to warming up properly for Olympic Weightlifting movements with a PVC pipe. – Balanced flat feet, with your bodyweight shifted slightly towards your heels. – Keep the bar as close to your body as...Read more