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

Five simple things you should do daily to increase your athletic functioning. …read more

Build muscle and get gorilla strong with these unique chin-up and pull-up tips and exercise variations. …read more

Legendary lifters used linear progression to break records. It’s time to revisit that proven method. …read more

If you take a scientific approach to exercise selection, you’ll be able to optimize your overall size and symmetry. …read more

The difference between a stalled deadlift and a new PR is explosiveness. Here’s how to start pulling like a pro. …read more

Join Rob and I as we talk a bit about one of our favorite topics, pain:

• [1:05] Dan and Rob catch up, Rob’s healing shoulder, Dan’s training and the crossfit open
• [6:15] Introducing today’s topic – PAIN
• [7:55] What is pain and why is it important?
• [10:40] What the hell is nociception and why should I care about it?
• [12:15] How fear, anxiety and beliefs effect how much pain you experience
• [14:30] Some interesting research showing how your thoughts, fears and anxieties can create pain when there is absolutely no damage going on in the body.
• [16:35] Central and Local Sensitivity – 2 more reasons why different people experience different levels of pain with the same stimulus
• [19:33] How pain and damage are not directly related.  You can have pain without damage and damage without pain
• [19:50] Study shows majority of major league pitchers have labral and rotator cuff damage without the associated pain and disability
• [24:50] How your language used with your patients has a major impact on their rehabilitation
• [26:10] The enormous effect of placebo and equally important but less discussed nocebo effect
• [27:45] How the patient’s expectations about their treatment effects their amount of improvement
• [31:40] An example of how X-rays and MRIs can scare patients when the MRI results may not be the bottom line
• [33:45] Should we as therapists be throwing out our spine models?
• [34:45] A different approach on patient education and injury
• [37:00] How pain science is important for healing in athletes
• [43:25] The psychological toll of injuries in athletes and my own example of how your thoughts can perpetuate pain
• [45:55] How personality and emotion is linked to pain
• [47:35] What patients need to know about pain in order to rehab properly
• [51:35] Tips for personal trainers and coaches working with clients in pain
• [53:30] Tips for physical therapists to apply pain science into their clinical practice
• [59:41] Resources for …read more