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LEARNING LIBRARY

Sprint and Agility Training for CrossFit

Published on April 16, 2025

Sprint training and agility work are often overlooked in CrossFit — but they shouldn't be! In this video, Eric O’Connor (CF-L4) and Adrian Conway (CF-L3) break down why sprinting matters, how to introduce it safely, and ways to incorporate change-of-direction training to improve athleticism, power, and injury prevention.

From Injury to Independence: Jaime’s Adaptive Training Journey After a C6-C7 Spinal Cord Injury

Published on April 16, 2025

At 58, Jaime's life changed forever after a complete spinal cord injury at the C6-C7 level. What followed was a challenging but inspiring journey of recovery, resilience, and transformation through adaptive training. This case report walks you through Jaime’s rehabilitation — from his first workout and foundational assessments to mastering movement adaptations, building strength, and rejoining a supportive fitness community. Discover how thoughtful coaching, personalized programming, and unwavering determination created real progress in both body and spirit.

CrossFit Means Failure

Published on April 16, 2025

CrossFit doesn’t just challenge your body — it rewires how you view success and failure. In this brutally honest (and strangely motivating) piece, we explore why CrossFit never gets easier, how failure becomes your most powerful coach, and why falling short might be the greatest victory of all. Ready to get uncomfortable? Read on.

Beyond the Open: 15 Benchmark Workouts to Guide Your CrossFit Progress Year-Round

Published on April 12, 2025

The CrossFit Open may highlight our strengths and weaknesses, but real progress happens year-round. By strategically incorporating 15 key benchmark workouts — from strength tests to endurance challenges — you can track your fitness, identify gaps, and ensure your programming drives well-rounded improvement. Rather than training for the test, these workouts serve as checkpoints, helping you assess whether your training is building strength, stamina, and resilience across all modalities. Ready to take control of your progress? Let’s dive in.

Ask a Coach: Should the Athletes' Heels Leave the Ground on the Push Press?

Published on April 9, 2025

A common question in CrossFit coaching is whether heels should lift during the drive phase of movements like the push press or jerk. The answer? It depends. If the heels lift prematurely during the dip or before full hip and knee extension, it can cause instability, a forward bar path, and reduced power output. However, when heels lift naturally after the legs and hips fully extend, it’s a proper follow-through of aggressive hip and knee extension.

Enhancing Empathy in the CrossFit Affiliate

Published on April 9, 2025

Empathy is a crucial yet often overlooked skill in CrossFit coaching, enhancing athlete experience beyond just movement mechanics and nutrition. This article explores the role of emotional intelligence in coaching, emphasizing how recognizing athletes' mental states can create a more supportive training environment. Effective coaches balance empathy with high standards, ensuring athletes feel understood while still being pushed to excel. Mastering empathy helps build stronger relationships, fostering both personal and athletic growth.

Efficient Training: The 80/20 Rule of Fitness and How CrossFit Maximizes Results with Minimal Time

Published on April 9, 2025

The Pareto Principle, or the 80/20 rule, suggests that 80% of results come from 20% of efforts. CrossFit embodies this principle by focusing on high-intensity, functional movements, constant variance, and mixed-modality workouts to deliver maximum fitness gains efficiently. Unlike traditional training that prioritizes volume, CrossFit optimizes intensity to drive adaptation, ensuring long-term progress without excessive time investment. With proper nutrition as its foundation, CrossFit’s methodology enables athletes to achieve elite fitness levels in less time, leaving them more opportunities to enjoy life outside the gym.