Snatch from the Power Position

Snatch from blocks

The snatch is often one of the most troubling movements for folks.  And the truth is, most people will go on struggling with the movement without ever really making meaningful progress.  Ask yourself though, what have you done to improve the lift? Simply performing the lift repetitively is a poor method for improvement and if all you…

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Training, Testing and Why You Should Know the Difference


One of the first things that attracted me to crossfit was that feeling being completely crushed after a workout. Of having zero left in the tank and dropping to the floor in exhaustion as soon as time on the clock expired. I’m actually quite well know for my post-wod sprawl*. The thing is, peeling yourself…

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Group Fitness Testing Results – June 2014


The notion of applying the scientific method to our group training at 626 is something that I’ve been kicking around for quite some time.  Don’t get me wrong, our members have seen great results to date, but my inability to quantify those results has slowly been eating away at me. So, why has it taken so long…

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Strength Program Results – Session 5

5/3/1 Strength Program Results

Last month we wrapped up the latest, 6-week, 5/3/1 based, strength-specific program at 626.  Continuing as I have done in the past, below is a recap of the results for the 5 recent participants. Just when I think I’ll be able to predict the results based on past data, a group breaks the mold…. Week 1 Max…

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Ghetto Mobility: How to Mash, Roll and Floss on the Cheap


I’ll be the first to admit, I’m easily distracted by shiny objects.  I’m convinced that anything with Rogue emblazoned on the side will increase my lifts, make me jump higher and run faster.  Something about the black anodizing…. The reality though, is that for 99% of the population, a bumper plate is a just a…

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Protein Powder Cookies!

protein powder coconut cookies

Another guest post from the kitchen of Mrs. Heavey Duty: Coconut Chocolate Chip Protein Cookies (grain free, egg free, and oh so good) Ingredients: ¼ c coconut oil ½ c coconut sugar 1/4 c water 1 T honey ¼ tsp salt ¼ tsp vanilla ½ tsp baking soda ¼ c almond butter ¼ c plus…

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Win $50 to Rogue Fitness


  Hey guys and gals, I’m looking for some input on what kind of information to offer on this site over the next year and could really use your input.  Fill out the short survey at the link below by January 21st, 2014 and you’ll be entered into a drawing for a $50 Rogue Fitness…

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Interview with Greg Everett – Creator of American Weightlifting Documentary


  A few weeks back I was lucky enough to screen the new documentary, American Weightlifting.  You can find my review of the film here.  As a follow up, the filmmaker, Greg Everett, sat down to answer a few questions of mine on the documentary, training and coaching.  The transcript of this conversation follows. Interview…

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American Weightlifting Documentary


Aptly named, the new documentary American Weightlifting explores the weightlifting scene in the United States.  The Olympic sport of weightlifting is wildly popular internationally, but as obscure as noodling for catfish in the U.S.  The film highlights many of the sport’s top coaches who recount their beginnings in weightlifting and detail what drives them to…

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Build a Pull Up Bar: Construction


Ok, the long awaited finale in the pull up bar series. Thus far, I’ve covered: materials, tools, anchoring and design – now it’s time to walk you through construction. You probably this guessed already but, the construction process is unique for every system due to the snowflake like nature of each design. So, to realistically…

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