While intermittent fasting has some benefits, it can easily lead to muscle loss, fat gain, and even disordered eating. …read more

As a whole I think the competitive crossfit community is very intelligent.  We seek out every opportunity to fine tune our technique.  We realize how important things like mobility, technique and recovery are.  We know how to foam roll, stretch and even understand complex biomechanical issues like butt wink and overextension of the spine.  We value doctors, chiropractors and therapists who know how to get rid of our aches and pains.  We’re a smart bunch.  For the most part we know how to stay safe and become better at what we love.  

However, in my opinion there is one huge missing piece of the puzzle most average crossfitters don’t fully take advantage of.  There is one piece that is imperative for not only successfully progressing, but staying away from injury.  It’s incredibly important for getting back to crossfit after an injury and staying pain free in the long run.  It’s a huge piece that therapists don’t generally dive very far into either.

That would be programming

Most gyms have to cater to a large group of people.  They’ll write programming to match the majority of the population that walks through the door of their box.  They have 6-7 days per week of programming that is supposed to reflect the goals of their gym members.  Meanwhile some people train 1-2 times per week and others train 5-7.  You’ve got people with differing goals, differing injury backgrounds and different needs.

It’s an incredibly challenging process to program for everyone.

source: therxreview.com

Keep in mind that you’re trying to cater towards individuals that wish to be competitive as well as a general population.  We want to keep things fun and challenging and somewhere in the mix we really care to keep people safe.  As a physical therapist my …read more

To reach your training goals, you first have to identify the “kingpins” that are holding you back, then remove them. …read more

Stimulate muscle growth by activating mTOR, which is the master enzyme responsible for muscle protein synthesis. …read more

Shake up your training with Tabata for biceps, eccentric roll-outs for abs, and speed push-ups. …read more

Does manipulating your hormone levels through exercise actually lead to more muscle? Or is that Broscience 101? …read more

Warning: There will be blood. This technique will rapidly add mass your biceps, chest, back, delts, and legs. …read more

I spent a ton of time developing this program and believe it stands as my best work, ever. …read more

A “paleo” foundation plus some starchy foods and workout nutrition. Is this the most effective approach a lifter can follow? …read more

As many of you know, Colorado CrossFitter Kevin Ogar suffered a serious spinal cord injury at the OC Throwdown competition this past Sunday.  He underwent surgery on Monday morning to reduce a displacement of his T11 vertebrae.  This is a very serious injury that requires a lot of intense and expensive medical treatment and rehabilitation.

Kevin doesn’t have medical insurance.  In order to help Kevin out with his bills I’m asking the community to donate in order to help him out.

Donate to help Kevin Ogar through this link HERE

Also, FrontRange Crossfit will be holding a fundraising workout January 18th to help raise money for Kevin.  Obviously this is a great cause and will be a fun event.

You can find a link to the event at Front Range HERE:

 Thanks for helping out,

Dan Pope

…read more