by Dan Williams | Sep 15, 2017 | Blogs, CrossFit, Exercise, Improving Athletic Performance, Programming
This practical webinar teaches CrossFit athletes the science and application of correct pacing and workout strategies. We use a knowledge of energy systems and human performance characteristics to develop a practical framework for maximising performance in competitive...
by Dan Williams | Aug 15, 2017 | Blogs, CrossFit, Exercise, Exercise Philosophies, Improving Athletic Performance, Programming
In this short article, we discuss how to best recover for repeated bouts of exercise. There’s some science content, and if that doesn’t interest you (and you only want to know the practical implications), you can skip straight to the highlighted text. To...
by Dan Williams | Jan 16, 2017 | Blogs, CrossFit, Exercise, Exercise Philosophies, Improving Athletic Performance, Programming
Training energy systems can get complex. It’s possible to go as far down the rabbit hole as your grasp of the science allows, and usually further than is actually necessary. In fact, you can create a high level athlete with only very basic knowledge of exercise...
by Dan Williams | Nov 22, 2016 | Blogs, CrossFit, Exercise, Exercise Philosophies, Improving Athletic Performance, Programming
The CrossFit Open always has a few surprises, but we can accurately predict the majority of what will come up. Knowing this, should we train specifically for it? It all depends on your goals. If your goal is to do your absolute best in The CrossFit Open, then yes, you...
by Dan Williams | Aug 31, 2016 | Blogs, CrossFit, Exercise, Exercise Philosophies, Flexibility, Health, Improving Athletic Performance, Musculo-skeletal Rehabilitation, Programming, Psychology
In the list of the top ten causes of premature death, cancer appears three times. Top factors causing loss of life years due to premature death (in order): Ischaemic heart disease Stroke and other cerebrovascular disease Trachea, bronchus, lung cancers Alzheimer and...
by Dan Williams | Aug 23, 2016 | Blogs, CrossFit, Exercise, Exercise Philosophies, Improving Athletic Performance, Programming
CrossFit competitions see a knee-jerk reaction from athletes who had weaknesses exposed. A perceived failure in one movement too often sees a 180 degree about-turn in programming focus to solely target the offending movement. Learning from competition performance is...
by Dan Williams | Aug 9, 2016 | Biomechanics, Blogs, CrossFit, Exercise, Exercise Philosophies, Improving Athletic Performance, Programming
We preach inclusive fitness. The scaleability of movement for all levels of exerciser. But sometimes I think the method of scaling is missing the mark. We scale for lower levels of current ability, but the real WHY of scaling comes down to two reasons: ...
by Dan Williams | Apr 21, 2016 | Blogs, CrossFit, Exercise, Health, Improving Athletic Performance, Programming
My Fitness File is our training program at Range of Motion. My Fitness File examines, tests and measures an athlete’s fitness, develops a custom profile, prescribes a completely unique exercise program based on the individual’s needs, and examines...
by Dan Williams | Jan 19, 2016 | Blogs, CrossFit, Exercise, Health, Improving Athletic Performance, Musculo-skeletal Rehabilitation, Programming
Competitiive CrossFitters (or at least those who prioritise and commit to training) love to work hard. In the most part, this hard work has a perfect positive correlation with rate of return (increased work capacity across broad time and modal domains). There becomes...
by Dan Williams | Jan 19, 2016 | Blogs, CrossFit, Exercise Philosophies, Improving Athletic Performance, Programming
In my opinion, there is no way to be a good CrossFitter without consistent and long term weakness biasing. ‘CrossFitness’ is largely dependant on two things; the magnitude of fitness and the balance of its components. Balance without magnitude delivers a...
