If you follow my blog posts, you may have noticed I have referenced breathing on more than one occasion. Usually when I have referenced breathing it is in regards to meditation. One of my favorite meditation exercises is counting my breaths. As soon as any other thoughts come into my mind besides the number of breaths I have taken I start over again at 1. What you may not be aware of is how you breathe affects your workout. The moment you start gasping for air out of your mouth is the moment that your body starts to go into panic mode. But if you can instead control your breathing via through your nose you can maintain a much greater level of focus, especially in a high intensity aerobic work out. Focusing on breathing in through your nose and out through your mouth in a controlled manner can greatly improve...Read more

The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar.  No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!    Sign up here to register Please like CFP’s FIT page.  More info coming soon!     Fitness A.  15 minutes of movement prep B.  18 Min AMRAP w/a Partner  5/5 x Strict Pull-ups 10/10 x Air Squats 10/10 x Russian Swings 1/1 x Wall Walks Performance – Sport A.  15 minutes of movement prep B.  18 Min AMRAP w/a Partner 3/3 x Muscle-ups or 5 – 8 x Pull-ups  10/10 x Pistols  5/5 x Box Jumps @ 30inch/24inch  10/10 x CG Push-ups (Sport – 5/5 x Deficit Strict HSPU)  -Post results under comments  Read more

The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar.  No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!    Sign up here to register Please like CFP’s FIT page.  More info coming soon!     Fitness  A.  EMOM – 10 Mins  5 x DB Squat Cleans  B.  2 Min AMRAP  10 x WB  6 x Alternating DB Snatches  Rest 2 Mins repeat for 3 total cycles  Performance – Sport  A.  EMOM – 10 Mins  3 x TNG Squat Cleans (Building)  B.  2 Min AMRAP  10 x WB @ 20lb/14lb  5 x PS @ 75lb/55lb  Rest 2 Mins repeat for 3 total cycles  -Post results under comments    Read more

Why do squats continue to be hard, why do you consistently miss lifts out front when in an overhead position, what is the pain you feel in your knees after a heavy squat day? All questions that anyone trying to become more fit while using functional movements have asked themselves. The simple answer is you have to move into these uncomfortable positions more often. Remember normal tissue doesn’t hurt, and at one time in all of our lives squatting, crawling, and putting our arms over our head, were as routine to us as breathing. Years of inactivity or not continuing to get into mobile positions make even the simplest of moves such as squatting painful. But with a little focus and daily practice we are all capable of getting our “child like” mobility back. I’m going to use an air squat as an example for you to apply to the...Read more

6:00 PM KB CLASS A. 5 RDS – 5 R/L TGU (COMPLETE ALL REPS ON ONE SIDE BEFORE SWITCHING HANDS) B. 5 RDS – 5 SQUATS – 5 PULL-UPS C. 9 OTM – 13 2-HAND SWINGS – 5 PUSH-UPSRead more