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Intervals have been used in sport since its inception to improve multiple different attributes to athletes' profiles. While there are many different ways to write intervals, today we are going to be breaking down the essence of the most common, a split work and then rest ratio, specifically for the sport of Fitness. But how does one know the best way to attack an interval? Should we be consistent across all sets, should we come out hot and hold on or should we try to negative

By Michelle Pohle The CrossFit Open, or any major qualifier season, is one of the most exciting times of the year. Energy is high, PRs are flying, and adrenaline is through the roof. Unfortunately, with the increase in intensity and volume, pain and flare-ups can quickly derail weeks of training. The goal isn’t just to survive qualifiers, it’s to thrive through them pain-free. Manage Pain Early Pain during qualifiers doesn’t immediately mean you are weak or broken. It means y

By: Bri Seigert ” Thankful for all those rest days! I’m still pretty tired so far this week. My sleep hasn’t been great since before the wedding  for obvious reasons. And even after, my sleep was still not great. It wasn’t until  yesterday that I finally stopped feeling anxious and worked up. I’m still emotionally      recovering… That being said, today’s workout felt great! I’m feeling less distracted and more focused than I have been these last few weeks” -Kay. R., Blacklis

Online Qualifiers are the bed rock of the sport of fitness. As soon as the open was completed in 2011, people knew that this was a sustainable, and future business model that was here to stay for the sport. Far from their heyday now, there are still foundational truths that are held up to perform your best during this time frame. Today we will be focusing on Three mistakes athletes make in online qualifiers and how to correct or fix the issue. From competing too much, to not

Tough Conversations  “Clear is kind. Unclear is unkind.”   –Brenee Brown By Briana Siegert Why Tough Conversations Matter As coaches, it’s tempting to always play the motivator, the cheerleader, the hype man/woman, the one who’s always telling athletes they’re doing great. And while encouragement is vital, coaching also means helping people see blind spots, patterns, and truths they may not want to face. Growth doesn’t come from empty praise; it comes from honest coaching and

The last four years have been filled with a lot of turmoil around the world. Covid, Vaccine injuries and death, the war in Ukraine, now the cusp of war in the middle east, and for the CrossFit community the death of a beloved competitor. As with most things in life, you don’t really know what you have until it’s gone. As many of us, who didn’t know Lazar personally, began to understand what an amazing human being he was as our social media feeds were filled in remembrance of