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crossfit, fitness, Knee Pain, Patellar Tendinitis, powerlifting, rehab, squat, usaw, weightlifting -

Do you have the itis?.. first off let me say no I am not an MD nor am I a DPT — I’ve just got well used joints and some titanium parts. I’d say every year I get a case of patellar tendinitis that puts me out for 6+ weeks. I give anyone experiencing pain or discomfort the same guidelines.. give it two weeks, if it starts to feel better, give it two more! The first step is to try and figure out what caused it. Have you had tendonitis before? Did you start a new training program with too...

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Everyone wants to start somewhere and there is an overwhelming amount of information and programs out there to choose from. A lot of them cost money and those who are new or looking to try something new don’t always feel comfortable shelling out money right away. We are here to give you a little help! This is a great 4 week cycle that is all based off feel or RPE, not percentages. An ideal program for those who are looking to add more Powerlifting into their functional fitness training. Feel free to add in some light conditioning to end your training session....

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It’s no secret that teaching the Olympic Lifts to the general population can be a bit frustrating — monkey see monkey do right? Unfortunately that’s not the case, especially when in a group setting or a CrossFit class.  As a new coach, it’s slightly overwhelming, a bit intimidating and very easy to get ahead of yourself. You have all this knowledge in your head, but how do you communicate this to someone still learning the verbiage of what an Air Squat is?  If I think back to when I started teaching & coaching, I would expect everyone to just “understand...

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Want a Bigger Bench with more confidence? This 5 week program is simple and insanely effective. The bench only cycle can be used as a standalone program, or you can pair it with one of our other training programs. The training variable that is adjusted throughout each week is intensity. This uses a simple linear periodization  which increases intensity leading up to your test day. Each week alternates between ‘something’ heavy, and something that focuses on speed, either using the competition bench press or a variation. The work is centered around two specific rep ranges — either the 1 or...

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We understand the importance of time and how valuable it is. That’s why we’ve come up with 10 Upper & Lower Body Circuits that are a perfect way to end your CrossFit Class or a group strength-training session. The best part about them you ask? They are only 10 minutes long!  In this article we have designed 10 upper and lower body circuits for strength (and power/fitness) athletes looking to increase muscle hypertrophy, increase work capacity, and enhance your overall strength. *These will leave you with a little more soreness than usual, limit the circuits if you have an upcoming competition....

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