Hey Guys. I'm uploading some free programs that I've made for everyone to download and use. The idea is that these will be supplementary to your crossfit training so you can target various different weaknesses. Check them out in the Classroom. Let me know if you wan the to make any more and I'll see what I can do. 👍🏻

Improving Olympic lifting technique is about finding the middle ground between two mistakes while constantly working toward better form. Corrections often move athletes too far in one direction, and the process of coaching is bringing them back toward the optimal technique. Olympic Lifting Is a Spectrum When you're making changes to your Olympic lifting technique, it's helpful to think of it like a spectrum. On one end of the spectrum, the technique is incorrect.On the other end of the spectrum, the technique is also incorrect. Right in the middle is the ideal point — the technique we’re trying to achieve. We can call that point “P” for perfection. Most athletes will never stay perfectly at that point all the time, but the goal is to constantly move toward it. Example: Hip Contact in the Snatch Take hip contact during a snatch as an example. A common issue with beginners is that they pull the bar straight up without bringing it close to their body. That means there’s no contact between the bar and the hips, which leads to poor bar path and inefficient lifting. So the coach gives cues and drills to help the athlete bring the bar closer and create hip contact. When Corrections Go Too Far After practicing these drills, sometimes athletes go too far in the opposite direction. Instead of making proper contact, they end up smashing the bar with their hips. This causes the bar to shoot away from the body and creates a large curved bar path — which is also incorrect. So now the athlete has moved from one mistake to another mistake. Finding the Correct Bar Path The correct movement is somewhere in the middle. The bar should: - Come slightly back toward the body after leaving the ground - Make controlled contact with the hips - Then move upward in a smooth path The ideal bar path often looks like a slightly curved line, sometimes compared to a crooked walking stick — not perfectly straight and not exaggerated. Why Coaching Cues Sometimes Change This is why coaches sometimes give cues that seem contradictory from week to week.

Progress in the gym happens when you step slightly outside your comfort zone — but not so far that you risk injury. Training should challenge you enough to improve, while still staying controlled and sustainable. Why the Comfort Zone Matters in Training When you first start training, it’s natural to stay in your comfort zone. Everything feels manageable, workouts feel controlled, and you’re doing movements you’re confident with. But the truth is: Very little progress happens inside your comfort zone. Where Progress Actually Happens Real progress happens when you step just outside your comfort zone. This is the space where training feels challenging and sometimes a little uncomfortable. That discomfort is a good sign — it usually means your body is adapting and getting stronger. The Danger of Going Too Far At the same time, there’s a limit. If you push too hard all the time — training at maximum intensity every single day — you eventually end up on the other side of the spectrum: Injury and burnout. That’s why training needs to stay balanced. The Sweet Spot for Progress The goal is to train in the middle ground: - Not staying too comfortable - Not pushing so hard that you get injured Instead, you want to challenge yourself consistently while still training in a way that’s sustainable long-term. The Key Takeaway When you feel a bit uncomfortable during a workout, that’s often a good sign. It means you’re pushing your limits just enough to improve. So next time you're training, remember: - Don’t stay too comfortable - Don’t push recklessly - Aim for that challenging middle ground where progress happens. 💪

You can decide how fast to pace a CrossFit workout simply by looking at the time cap. Time caps give you a clear clue about the intended intensity, so you should adjust your pace depending on whether the workout is short, medium, or long. How to Pace CrossFit Workouts Using the Time Cap One of the easiest ways to decide how fast you should go in a workout is by looking at the time cap. Time caps help you understand the intended intensity and pacing strategy for the workout. To simplify things, workouts can be broken into three main categories. 1️⃣ Short Workouts (Under 11 Minutes) Short workouts are anything 10 minutes and 59 seconds or less. These workouts are designed to be very intense, so the pacing should be fast right from the start. You should expect these workouts to feel like a sprint. Examples might include workouts with time caps like: - 6 minutes - 8 minutes - 10 minutes The goal here is to push hard and maintain a high level of intensity. 2️⃣ Medium Workouts (11–17 Minutes) Medium workouts fall between 11 minutes and 17 minutes 59 seconds. These require a balanced pace. You can't sprint the whole workout, but you also shouldn't move too slowly. Think of these workouts as controlled intensity — fast enough to stay competitive but steady enough that you don’t burn out halfway through. 3️⃣ Long Workouts (18 Minutes and Above) Long workouts are 18 minutes or longer. These require a steady and sustainable pace from the beginning. If you start too fast in these workouts, you’ll likely burn out and slow down dramatically later on. Instead, the goal is to: - Start controlled - Maintain a consistent pace - Avoid big drops in speed The Key Takeaway Before you even start a workout, look at the time cap. It will immediately tell you how you should pace it: - Short workouts: Go fast - Medium workouts: Controlled pace - Long workouts: Steady and sustainable Learning to pace workouts correctly helps you avoid burning out and perform much better overall. 💪

Good SkiErg technique isn’t about making the longest stroke possible — it’s about generating power using the correct muscles with a shorter, more efficient range of motion. Trying to reach higher or extend the stroke artificially actually reduces power and wastes energy. SkiErg Technique Explained In this video, I explain proper SkiErg technique and compare it to something most people are already familiar with — the rowing machine. The main mistake people make on both machines is trying to make their stroke as long as possible. Many athletes think a longer stroke will make them faster or produce more calories, but that’s actually incorrect technique. Why Longer Strokes Are a Problem Some people try to reach as high as possible on the SkiErg or rower to get a longer pull. But this creates two problems: - You lose the ability to generate power. - You start relying on smaller muscles instead of the stronger ones in your core and back. Just like on the rower, your body height will naturally determine your stroke length. If you're shorter, your stroke will simply be shorter than someone who’s taller, and that’s completely fine. The goal is power and efficiency, not maximum reach. Common SkiErg Mistakes Two common mistakes people make are: 1. Reaching too high People extend their arms way above their head to lengthen the stroke.This weakens leverage and reduces power. Your hands should start just above eye level, not fully overhead. 2. Coming up on your toes Some athletes rise up onto their toes to reach higher. This does nothing useful and only fatigues your feet and calves, which can hurt performance in the rest of the workout (especially movements like box jumps or double-unders). Your feet should stay flat on the floor, just like they would if you were actually skiing. The Correct SkiErg Technique The correct stroke starts with: - Hands just above eye level - Arms slightly bent - Feet flat on the ground From there you: 1. Push your hips back 2. Engage your core 3. Pull down using your lats and biceps 4. Finish with your arms still slightly bent