This is installment 4 of a 4-part series on off-season training for competitive CrossFit. Today we will be diving into what you need to do to dominate the competition floor.

Anterior Cruciate Ligament (ACL) tears and reconstruction are very common in the world of athletics. Either you know of someone who has had their ACL reconstructed or you have yourself. (Prior to being a physical therapist, I had mine reconstructed TWICE!)

This is installment 3 of a 4-part series on off-season training for competitive CrossFit. Today we we be diving into what you need to do to build unstoppable repeatability.

To succeed in CrossFit, you need the ability to repeat near maximum efforts with as little rest as possible.

It’s not enough to simply have a high one rep max or a large unbroken set of muscle-ups. How many reps at 90% of your max power clean can you do in 8 minutes?

The governing rule for all strength and conditioning or general performance training programs is the S.A.I.D. principle. 

The S.A.I.D. principle stands for Specific Adaptations to Imposed Demands.  

Essentially, what this tells us is that the body will adapt and respond based on the specific physical demands we place upon it. Simply put, tell the body what outcome you want, and it will make the physical adaptations.

Developing strong, powerful, fast, and athletic female athletes can open many doors when it comes to recruiting and collegiate athletics.

Here are some of the things I have learned from coaching hundreds of female athletes on a weekly basis. I have made many mistakes, but the following tips can help you create a culture that allows female athletes to thrive.

Speed is one of the most underdeveloped traits in fitness athletes, and for good reason - it’s almost never tested outside of a few events at the CrossFit Games. And being a fast, explosive athlete often results in poor performance in typical CrossFit-style testers.

Slow. Small. Weak. Three words you never want to utter when talking about your team. 

If speed is king, then strength is queen and size is the spoiled prince. This trifecta is like the royal flush of on-field performance.

Now that Regionals is over, it's the off-season for most athletes who compete in CrossFit as a sport.

And you know that means most of them are thinking - “it’s time to do a strength cycle!” 

So competitive fitness athletes across the nation are hopping on the internet, checking out forums, and scrolling through Instagram posts.

All strength coaches, whether in the private sector, high school, college, or professional level, have been asked the following question at some point…

“Do you do sport-specific training?”

Paralysis by analysis is the root of all confusion. What exercises should I use: templates, models, block training, conjugate method, should I add in olympic weightlifting?

It happens to the best of us. We want things to be perfect and agonize over every detail. Then, before we know it, 3 hours have passed and we are more confused and somehow magically have less done than we started with.