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The new cycles of training on the Evolved Programs focus on a combination of volume, strength and muscular endurance. The prior 10-weeks of training consisted of a 5-week “metabolite” phase (high volume, high intensity) followed by a 5-week “strength” phase (lower...

On the heels of the metabolite training block, we now embark on the strength phase. Any athlete who has been training with a high level of intensity and volume would benefit substantially from implementing this short-term change in protocol. Steve Hall coined this...

Spring 2019 consisted of a 4-month hypertrophy phase in both Evolved programs. The steady focus on increasing intensity (original program) or volume (physique program) in 4-5 week mesocycles produced some really impressive adaptations. The proper way to finish a long...

Every time I finish a mesocycle (4-6 week training period, progressively increasing in difficulty), I try to tell myself I don’t need a deload. This is how my thought pattern goes: I’ve been progressing so well. I really don’t want to risk halting my progress by...

This combo of Thrusters and CTB Pull-ups has been used many times by CrossFit throughout the years of the Open. The amount of total volume in this workout, for the general population, is similar to that of Open WOD 13.5 for the top level athletes. That workout...

CrossFit Games Open WOD 19.4 brings the unique aspect of work/rest intervals! I personally love this. I enjoy it in my training, and I really like it being used as part of an athletic test. For those that are elite in the sport, both workouts are dead sprints; 3 min...

While Games level athletes may finish Open WOD 19.3 within the 10-min cap, it is going to be extremely difficult to finish for the average Open participant. The majority of these athletes will get stuck somewhere in the handstand pushups. Strict HSPU are one of those...

OPEN WOD 19.2 My opinions and thoughts on this workout have not changed very much since it was released as 16.2. I have updated a couple thoughts in the document, but nothing that changes the game. Strong people everywhere are rejoicing that finally they get to lift...

SUMMARY 1. Structured planning of your training is vital to progress. If you aren't making desirable improvements with all the time and effort you put in, you need to keep reading. 2. The new cycles of the Evolved Programs will be different than anything prior. 3....

Ramp-up Sets, RIR, and Proper Loading Procedure Ramp-up sets constitute the increasing weights that you lift prior to completing the “work sets.” These sets are meant to PRIME and PREPARE the body for the work ahead WITHOUT causing additional fatigue. It is also...

The Mindset of Progress and Improvement You Don’t Always Have to Lift More Weight   When I write programs, I am a huge fan of Linear Progression. It’s probably the simplest form of progression to implement, which makes it extremely effective for the masses to...

The Evolved Training Daily Workout Program has reached a lot of people, and I am extremely honored to be able to provide this program to you. Since the release in early May, I have been fielding a number of emails from members that are curious about how to best modify...

OPEN WOD 18.5 We’ve made it to the last week in the Open! Today I am going to break down all the strategy and necessary considerations for Open WOD 18.5 / Open WOD 11.6 / Open WOD 12.5. I have completed this workout at least six times since it first came out in 2011,...

OPEN WOD 18.4  A new standard for measuring the HSPU line is in effect for Open WOD 18.4. Oh, and there’s a new movement making its first appearance; Handstand Walks are now in the open. Deadlifts make another appearance, and the weights will increase. For Time (9 min...

OPEN WOD 18.3 800 Double-unders. In CrossFit Games Open WOD 18.3, you need to be able to do both types of muscle ups, you have to snatch a pretty light DB for a few reps, and do a few reps of a light Overhead Squat. But mostly, you just need to be really efficient at...

OPEN WOD 18.2 and 18.2a Interesting workout here. This first portion of the workout, “18.2,” is a SPRINT for the top athletes, and it’s actually more of a paced out workout for the average crossfitter. Your success on this workout will depend on your ability to know...

The first workout of the 2018 season is literally the CrossFit equivalent of running a 5K with the added element of increasing grip fatigue. I am constantly preaching pacing, and often use the term “negative split.” This means that the second half of your workout...

Strong – Strong Enough – From Humble Beginnings to Achieving Goals Part 1 It was January of 1998; I was 15 years old and a Freshman in High School. Basketball was my sport, and I had all the skills to play Varsity, but I was too small. I was late to the puberty train...