Send us a text We know that CrossFit consists of Monostructural (M), Weightlifting (W) and Gymnastics (G) movements. For Monostructural Movements, the tension in the muscle is relatively low. Maybe 20% of 1RM. Because the % 1RM is so low, these tasks are more sustainable, and I can slow down or speed up as needed. Here it helps to see the relations…

Send us a text A question I got in the last webinar was, “If most competitor programs don’t follow these principles, how come there are athletes who follow them who are successful?” This question really is a bigger question of, “What can we learn from the training of elite athletes?” The short answer is: a lot. Of course. Here is a frame that I use…

Send us a text Strength gains occur through neural adaptations and through muscle growth. Neural adaptations seem to be stimulated by muscle activity and force production. We ensure these by training explosively or by training heavy. Muscle growth, on the other hand, is stimulated primarily by mechanical tension. We ensure this by training close to…

Send us a text Concurrent Training is defined as training strength and conditioning in the same week. When you do Concurrent Training, you introduce the Interference Effect (also known as the Concurrent Training Effect). Above a certain volume of conditioning, you will slow down your strength gains. You can even make yourself weaker if you do enoug…

Send us a text Many studies have induced mental fatigue to see if it affects physical performance. They have everybody perform the test under normal conditions. Then they wait a couple days. Then they take one group, and have them perform 30-60 minutes of mentally fatiguing tasks right before the retest. The other group watches a documentary. Here …

Send us a text https://www.paulbweber.com/complete-athlete-process I see a problem with how evidence is valued in the CrossFit community. It seems like personal experience and understanding of "the methodology" are all that matter in the eyes of many CrossFitters. This belief is difficult to defend. First, you must believe that personal experience …

Send us a text https://www.paulbweber.com/complete-athlete-process *Sunday last day to get early bird price Principle #1: The Strength-Muscle Endurance Relationship Principle #2: Muscle Growth is Highly Correlated with Long Term Strength Gains Principle #3: The Concurrent Training EffectPar Paul Weber

Send us a text https://www.paulbweber.com/complete-athlete-processPar Paul Weber

Send us a text We discuss: What is training intensity? Common mistakes CrossFitters make in their conditioning Insights from elite, Norwegian endurance coaches and athletes Sport-specific insights for each endurance modality We'll review the common mistakes: Training high intensity too frequently Finishing conditioning sessions at RPE 10 Training w…

Send us a text "The International Functional Fitness Federation (iF3) is a non-profit organization that serves as the international governing body for competitive functional fitness. Our goal is to increase safety and fairness in functional fitness competitions through implementation of a standardized rulebook, clear movement standards, written saf…

Send us a text In the wake of the CrossFit Games, many people have found themselves disenchanted with CrossFit. For some, they feel that an organization they used to align with has betrayed their trust. 1. it’s important to recognize what makes CrossFit attractive 2. once we understand those characteristics, we can know what we want to preserve whi…

Send us a text I share a recounting of the Lake Day event from various sources. I argue that these accounts indicate that there was unquestionable negligence on the part of CrossFit, Inc. and its leaders. I share my emotional reaction to Lazar's death and what I experience as the oppressive, unfair leadership of CrossFit, Inc. I suggest a way forwa…

Send us a text A recent study anonymously surveyed professional CrossFit athletes. 1/3 of the athletes surveyed used steroids. Elite athletes report using steroids to increase sport performance, to make more money, and often believe that others are using them. Most athletes acknowledge that steroids are effective. Which is correct – steroids are ve…

Send us a text I was recently asked what my thoughts are on rucking for CrossFit. The main differences between CrossFit and Tactical training are: 1. Careerspan 2. Skills In short, Tactical and CrossFit are different disciplines with unique demands.Par Paul Weber

Send us a text A study published last month looked at the characteristics of 19 elite CrossFitters. Here are some of their characteristics: Body Bodyweight M: 195lbs F: 150lbs Body Composition M: 12% BF (9.4-14.2%) F: 15-16% BF (13.2-17.8%) Lean Body Mass M: 165lbs lean mass (150-181lbs) F: 120lbs lean mass (114-128lbs) Strength Back Squat M: 415 +…

Send us a text Join the interest list for the next training camp: https://paul-b-weber.ck.page/13e7cf61c4 2024 Training Camp Recap Friday "Combine" 1RM Snatch 1RM Back Squat 2k Row --- Saturday "Duathlon" 500m Swim 5k Run "Strongman" Station 1: 60 Seconds: Max Reps of 2 Axle Clean and Jerk + 2 Log Clean and Press Men Axle - 205# Log - 160# Women Ax…

Send us a text In this episode: I have to miss a workout – can I switch days of my week around? Can I do Zone 2 on my rest day? How do I eat if I have to train right when I wake up? How do I know I’m improving my skill? My shoulder, knee hurts – what should I do? Should I get massage, cupping, scraping, chiro? What is a reasonable goal for me to se…

Send us a text Should you Do Explosive Training? Explosive Training - training with the intent to move as fast as possible, with speed characteristics faster than sport tasks In CrossFit, we are primarily concerned with performance in the Olympic lifts. The Olympic lifts fall in the strength-speed category. From here, we will define “explosive trai…

Send us a text Squat 1RM “Nearly Perfectly Correlated” with Weightlifting Performance The relationship between squat 1RM (both front and back squat) and weightlifting total had already been established in competitive weightlifters. A recent study confirmed this relationship across 13 weightlifters who had qualified for the 2023 World Championships.…

Send us a text We care about hypertrophy as CrossFitters because lean body mass is highly correlated with strength in the advanced and within individuals over time. There are two mechanisms of hypertrophy that appear to be primary: 1. Mechanical Tension 2. Metabolic Stress CrossFitters, generally, should emphasize strategies that optimize for mecha…

Send us a text Why We Stop: Hypotheses about Fatigue Mechanisms in CrossFit Option A: Neural Drive + Disruption of Muscle Metabolic Homeostasis + Breathing Frequency + Heat + Heart Rate + Muscle Deoxygenation = Perception of Effort = Decision to Slow Down or Stop Option B: Muscle force cannot meet the demand Some combination of these two fatigue me…

Send us a text 1. The Strength-Muscle Endurance Relationship The higher the % of 1RM, the less you can repeat it. Maximal strength appears to have significant predictive power over muscle endurance above 40% of 1RM. The researchers concluded that the goal of a muscle endurance training program should be first to increase maximum strength until the …

Send us a text Games Training Camp: https://www.paulbweber.com/training-camp Changes since Boz took over: 1. Odd objects are now more common than barbells (by almost double). Since 2021, the number of events including an odd object has gone from 20% to 40%. Since 2021, the number of events including a barbell has gone from 47% to 24%. Compared to D…

Send us a text Three separate studies conducted since 2020 have found significant correlations between lean body mass and performance in weightlifting and powerlifting. Importantly, the subjects in all of these studies were well-trained. This diminishes the contribution of neural effects and magnifies the contribution of muscle mass as you become m…

Send us a text 1. Pick your test. 10 Minute Assault Bike 2k Row 10 Rounds for Time Quarterfinal Workout 2 If it’s a mixed test, make sure the limiter is in fact conditioning and not something else. Make sure the limiter was not pacing. If you need to change your strategy and retest, do that first. 2. Choose your training frequency. 1x, 2x, 3x, 4x, …

Send us a text In this episode, we answer the questions: How do you define Zone 2? When in an ideal training day should you do Zone 2? How do I know if I could be doing more conditioning? How do I know if I’m attenuating my strength gains? Is this the right RPE? Should I push through the pain or modify? How do I know I’m getting better at gymnastic…

Send us a text Identify the separation. 1. Estimate time for each movement. Separation becomes greater and more likely the more time you spend on each movement. 2. Identify premium movements. Premium movements create more separation. They give an outsized reward for those able to move past them, and an outsized punishment for those who cannot move …

Send us a text Strength 1. Lean Body Mass M - 200 lbs @8-10% body fat. 185 lbs of lean mass. F - 150 lbs @14-20% body fat. 125 lbs of lean mass. 2. Squat Strength 2-2.5x bodyweight back squat 3. Olympic Lifting Skill Snatch 65% of back squat Gymnastics 1. Straddle L Rope Climb 2. Hollow Back Press Conditioning 1. 6:40/7:40 2k Row (1:40/500m / 1:55/…

Send us a text First Principles of Nutrition for Athletes 1. Sufficient Sufficient calories Sufficient carbohydrates to replenish muscle glycogen and blood glucose Sufficient fat to replenish intramuscular triglycerides, support hormones Sufficient protein for muscle protein synthesis Sufficient fiber to support long term gut health, which is essen…

Send us a text In the last 5 years, the average bodyweight of a male Games Athlete has increased 5 lbs. The median bodyweight has increased by 7 lbs. In 2018, the median Games Athlete weighed 195 lbs. In 2024, the median Games Athlete weighs 202 lbs. On the women’s side, since 2018, the average bodyweight of a Games Athlete has increased by 3 lbs, …

Send us a text What is Zone 2? Zone 2 is a proxy for moderate intensity exercise, and one of the most important characteristics of it is that it is physiologically sustainable. Why is Zone 2 valuable? Intensity prevents you from training enough. Zone 2 allows you to accumulate a bigger training dose over the periods of time that really matter (mont…

Send us a text Bottom line – SPECIFICITY Less specificity than simple barbell training When you have multiple training priorities (when you’re trying to improve in multiple disciplines simultaneously) then specificity becomes even more important. For a CrossFitter, the training effort you can give to any one discipline is less than it would be if y…

Send us a text Mobility, Speed, Metabolite Tolerance, Recovery and Preparedness Peak biological ages by sport: Middle Distance Runners – 24 Sprinters – 25 Weightlifters – 26 *GAP* IronMan Triathletes – 33 Powerlifters – 35 Bodybuilders – 36 Mobility Shoulders and hips need more regular maintenance Positions required in CrossFit are not required by …

Send us a text Join the free training: https://www.paulbweber.com/base-training-blueprint What an offseason is not: Competing Simulated competing Training with no consideration for longevity Taking fatigue to the limit of your tolerance That is in season training, when all of those things are necessary So what is the offseason then? During the offs…

Send us a text If Snatch > 65% Back Squat, just get stronger. No full Olympic lifts until absolute strength improves. If Snatch < 55% Back Squat, you need to practice Olympic lifting at low loads and high volumes often. If Snatch is 55-65% Back Squat. Look at your strength:weight ratio. If Back Squat is <2.25x Bodyweight, get stronger. If Back Squa…

Send us a text These Events are a lot more “game-y” and entertaining than Quarterfinals. The tradeoff is that they are more exciting to watch but there will also be less separation, making it partly a test of fitness and partly a spectator sport. Event 1 5 Rounds for Time 800m Run 10 Clean and Jerks @185/125 Time Cap: 30 Minutes 4k Run = 15+ Minute…

Send us a text For those who Quarterfinal Workout 3 was significantly lower than their other scores. 1. You need to get stronger in your strict press, close grip bench, weighted pullup and rope grip pulling. The gymnastics reps in CrossFit are very high percentage contractions. Even for a strong person, a rope grip pullup is tough. This means that …

Send us a text Start with the lowest hanging fruit Look at your results from the Open and/or Quarterfinals. This Quarterfinals was great because the programming prioritized distinct attributes in each test. And there was good separation in each test. So it wasn’t about execution, there were real limiters in every test. Look at your scores. 1. Your …

Send us a text 1. Lifters 2. Training Shoes 3. Versalifts 4. Straps 5. Runners 6. Grips 7. Tape 8. Synthetic Belt 9. Knee Sleeves 10. Clothing My picks: Lifter TYR L-1 https://www.amazon.com/TYR-L189-Lifter-BLK-Gold/dp/B0CFPL1T1G/ref=sr_1_1?crid=1W6H4TRUHC3XS&dib=eyJ2IjoiMSJ9.9JnoXy-UtB6BzqRUrTCmim9TkmGYYOifoMbi9SaeEbbj8sqEiZvIdawO8pecqyO-fX7ohHEHS…

Send us a text Love these tests. Love the movement selection. Love the length. More separation and less execution-dependent than previous years. Order Prioritize 1 and 2. Earlier submission window. More room for error with pacing, longer, possibly more room to improve your score with a redo. Workout 1 Rest is gonna bait people. Imagine this is writ…

Send us a text Abusive Notion #1 If I stop training full tilt for a week, I’ll lose fitness. Truth #1 3-10 days is not enough time for detraining to occur. Abusive Notion #2 Tapering doesn’t do anything. Truth #2 Tapering helps you perform better. Evidence suggests 1-3% better in endurance sports. 1. Fresher – lower fatigue while maintaining fitnes…

Send us a text A common cause for lack of progress is prioritizing conditioning at the expense of strength and skill. This results in a few negative outcomes: 1. Not strong enough because of the Concurrent Training Effect 2. Mobility never gets addressed 3. Too much high intensity conditioning leads to central fatigue and burnout Instead, prioritiz…

Send us a text Stimulus to Fatigue Ratio (SFR) in CrossFit Three Types of Stimulus 1. Strength Mechanisms: Recruit more motor units Inhibit GTO Hypertrophy Outcomes: Can handle larger loads without encountering the muscles inability to supply the necessary force All movements in that pattern require a lower % of 1RM Contractions become more repeata…

Send us a text Muscle endurance is the ability to repeatedly apply submaximal force, and it is directly tested in CrossFit in a variety of combinations and movement patterns. Maximal strength appears to have significant predictive power over muscle endurance above 40% of 1RM. This was demonstrated in a study that compared bench press 1RM to the res…

Send us a text The fatigue mechanisms that produce exhaustion depend on the exercise intensity. Exercise Intensity Domains Moderate – below lactate threshold Heavy – above lactate threshold, below critical power Severe – above critical power Almost everything you do in CrossFit occurs in the severe intensity domain. Below critical power, there are …

Send us a text Previous studies that demonstrated the efficacy of low load resistance training were on less trained subjects, not elite athletes. Until recently, the proposed explanation for these findings was neuronal adaptation common among novices. This was a preliminary study that sought to test this training methodology with elite athletes. 18…

Send us a text KEY TAKEAWAYS Individualization = Quality The individual is a key variable in the dose-response equation, whether that dose is training, nutrition or recovery Control your Intensity Maintain your composure in training Trend #1: Increase in training volume Increase in training volume over a career, mainly through an increase in the am…

Send us a text Minimum Effective Dose for Strength Why this is important for CrossFitters: CF athletes often have multiple training priorities and a concurrent training approach. Knowing minimum effective doses allows athletes and coaches to maximize the return (gains) on energy expenditure (effort). Effort is the input, gains are the output. MED i…

Send us a text CONCURRENT TRAINING REVIEW Strength – adaptations to resistance training that include hypertrophy, maximal strength and power Endurance – adaptations to endurance training that include aerobic endurance and capacity; define CT High Intensity – Training Zone 3, above LT2 aka the anaerobic threshold Low Intensity – Training Zone 1 or 2…

Send us a text Modern, elite endurance athletes perform ~80% of their training at low intensity and ~20% at higher intensity. It has not always been this way. This training intensity distribution appears to have increased in popularity each decade. The % of training at low intensity has increased. Defining the terms LT1 is the lowest exercise inten…