by Dan Williams | Feb 27, 2013 | Blogs, CrossFit, Improving Athletic Performance, Programming
Exercise is an exact science. A training program is objectively scrutinised by the scientific method. We test baseline proficiency across components of fitness. We hypothesise that you will get better at them and construct a program with the aim of making this so. We...
by Dan Williams | Sep 27, 2012 | Blogs, CrossFit, Exercise, Exercise Philosophies, Improving Athletic Performance, Programming
Head to our Facebook page and like us to see all our posts in your newsfeed. In early 2010 I wrote an article for The CrossFit Journal, ‘Weakness Bias Training’. In this article, I said: You are only as strong as the weakest link in your exercise chain....
by Dan Williams | Sep 26, 2012 | Blogs, CrossFit, Exercise Philosophies, Improving Athletic Performance, Programming
Summary: Range of Motion athletes completed a highly structured ten week training program. The participants averaged a 28.93% increase in variables measured. Here, we examine the improvement statistics from this sample. Overview: Range of Motion athletes completed a...
by Dan Williams | Sep 17, 2012 | Blogs, CrossFit, Exercise, Improving Athletic Performance, Programming
Agility is a rarely trained, though highly important component of fitness, especially as pertaining to sporting performance. It is the ability to rapidly modify the body’s posititon. Usually we associate this with cutting, weaving and changes of directions in...
by Dan Williams | Aug 7, 2012 | Blogs, CrossFit, Exercise, Exercise Philosophies, Improving Athletic Performance, Programming
Methods for learning and practicing a new skill differ dependent on the skill type. Whether relatively simple skills like a box jump, or complex skills like Olympic Lifting, we must take a different approach to ensure movement mastery. Organisation and...
by Dan Williams | Jun 28, 2012 | Blogs, CrossFit, Exercise, Improving Athletic Performance, Programming
Regardless of athletic experience, or familiarity with movements, CrossFitters all follow a similar pattern of development. If we can understand this continuum, perhaps we can increase the speed at which we move along it. And for a bunch of people as progress hungry...
by Dan Williams | Jun 19, 2012 | Blogs, CrossFit, Exercise, Improving Athletic Performance, Musculo-skeletal Rehabilitation, Programming
A pre- competition taper acts to allow the recovery of central (nervous system) and peripheral (muscular) fatigue. We examine the literature to explore the fine balance between over-tapering (and thus a drop in performance) and under-tapering (leading to over...
by Dan Williams | May 25, 2012 | Blogs, CrossFit, Exercise, Improving Athletic Performance, Programming
In CrossFit, there’s generally a limit to the number of movements we see in competition. This is for good reason. There are certain movements that are just better at measuring/testing fitness than others. Prior to a competition, most semi-experienced athletes...
by Dan Williams | May 12, 2012 | Blogs, CrossFit, Exercise, Exercise Philosophies, Programming
1) ‘Functional Movements’: Movements that haven’t been invented. Movements that we would have seen people doing 10,000 years ago. Running, climbing, throwing, dragging, picking up, swimming, shouldering, digging, swinging etc. The exercise equivalent...
by Dan Williams | Apr 3, 2012 | Blogs, CrossFit, Exercise, Exercise Philosophies, Improving Athletic Performance, Programming
As CrossFitters, we pride ourselves on the universal scaleability of our game. For the most part – this is an infinitely useful thing. It opens up the movements and programming to the masses. We scale weights, reps, movements and time, and we do so to keep the...
