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Written by Coach Sam Smith  Minimums: What are they? Why are they the key to success? How to raise them? In part one, we discussed what are maximums, the foundations for maximums, what it means t...

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Written by Coach Sam Smith When I think about my pillars for training, there’s one that stands out above the rest: focus on minimums to raise maximums. Getting my clients to understand how focusing...

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Workout For time (12:00 Time Cap) 21 Pull-Ups 42 Double Unders 21 Thrusters 95/65 18 Chest to Bar Pull-Ups 36 Double Unders 18 Thrusters, 115/75 15 Bar Muscle-Ups 30 Double Unders 15 Thrusters, 135...

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Workout For time 10:00 Time Cap 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 DL (225/155) Bar Facing Burpees Top Scores Female Horvath 9:30 Holte 9:09 Male Medeiros 7:53 Panchik 8:22 Equipment/Set-Up Con...

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Now that we know what the structural imbalances are, it is important to understand how to train to fully maximize your time at the gym and on the mats.

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Workout Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches15 box jump-overs50/35-lb dumbbell, 24/20-in box Top Scores Female 332 reps Male330 reps Equipment/Set-...

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This TWO part blog series, we’ll break down how strength training can be a great complement to any martial artist along their journey.

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This case study was written by Sam Smith to provide insight into the process of coaching his client Nelli to compete in the CrossFit Semifinals.

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Written by Coach Sam Smith Despite what you might believe, hitting a new max in your lifts isn’t the only measure of progress. When I think about the Sport of Fitness, there are multiple measures o...

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Written by Coach Sam Smith When did you first become fascinated with reading? When I was young, I was drawn to reading due to my grandmother being an avid reader. I wanted to connect with her and b...

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Written by Coach Sam Smith This case study was written by Sam Smith to provide insight into the process of coaching his client David to compete in the CrossFit Open with the goal of qualifying for...

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This case study was written by Sam Smith to provide insight into the process of coaching his client Tim Perez to compete in the Hyrox World Championship.

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The Intangibles of Competing - Become mindful of the intangible aspects of competing will equip you with the tools you need in order to continually grow and develop not only as an athlete, but also as a human. The list below comes from Sam's personal experience in high level sport, along with his experience coaching others.

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Fitness is a dynamic, evolving, journey that should lead to growth for every individual. We face challenges, we overcome them, and we adapt. As the individuals who make up our community have grown,...

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"If you’re an athlete who competes in an individual sport and you can’t train alone or struggle to train alone, you need to stop trying to compete. " A bold, powerful statement made by Coach Sam Smith after working with hundreds of competitive athletes. Check out his reflections on training for an individual sport and how understand if it's really what you want.

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As a coach, it’s imperative to have metrics that allow you to track progress across a multitude of areas, otherwise what are you really doing? In my opinion, the key to progress in any program is a comprehensive selection of lead metrics. If we pigeonhole ourselves to just 1 or 2 metrics that could negatively impact our understanding of growth along with our athlete’s mindset around their own growth.

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Ten repetitions of rope climbs vs ten repetitions of pull ups is vastly different when it comes to total time. Determining your rate of reps during any given workout can be extremely complex and strategic if you look closely. Dive into the breakdown of comparisons with Coach Sam Smith as he lays out his thoughts of determining how to be successful by mastering your rate of movements in the sport of CrossFit.

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As the 2021 CrossFit Open and subsequent Quarterfinals come to an end, only a very select few of the world’s top athletes advance to the next Semi Finals stage. This also marks the end of the season for everyone else. For this majority of athletes, the Monday following Quarterfinals is day 1 of preparation for the 2022 season. But what exactly does this mean?

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The excitement of the early release is setting the stage for a crazy finish! As many predicted, we have a two part workout with 21.3 and 21.4 giving double the opportunity to earn some points. Check out what our Crafted Coaches have to say about this one...

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Round two of strategy talk with Crafted Coaches! If you missed this bad boy in 2017 you're in for a treat. If you didn't miss it...well there's not much to say except make sure you only have to do it once. Good luck athletes!

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Take a dive into strategy tips from our Crafted Coaches on how you can approach the first workout of the 2021 CrossFit Open. They review the workout, warm up suggestions, setup considerations and fueling advice.

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"Singled Out" 10 Min AMRAP 15 Single Arm DB Front Squats 50/3510 Alt Single Arm DB Devils Press5/side Single Arm DB S2OH **no restrictions on squats Now on WODProof- Join our Community to submit...

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If you plan on doing the 2021 CrossFit Open, we recommend first you define WHY you are doing the Open? For fun? Peer pressure? For the community aspect? To push your limits? To qualify for the Quar...

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Strength Metrics and CrossFit If there’s one topic that drives up quite a bit of conversation in the competitive Crossfit world it’s strength metrics. This discussion usually moves in the direction...

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Skill Progression: Handstands The art of balancing on your hands. When you stand up on your feet, you don’t realize that you are going through thousands of small balance adjustments. Your toes, fee...

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MYTH: In order to lose weight, I have to starve myself. TRUTH:  Depriving your body makes it think you're experiencing a famine or food shortage. To adapt, it slows your metabolism so you burn less...

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Quetzal on a 15 min running clock Quetzal 21.1 For time: 15-12-9 Bar Muscle-up Squat clean 135/95 Time cap 9min + Quetzal 21.2 With remaining of time find max snatch complex 1 squat snatch - floor ...

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While there are a myriad of movements within the sport of CrossFit, there are sub-categories that encompass collections of movements. The 3 overarching categories within CrossFit are: gymnastics, m...

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First off, training for the Open should have started the first week of December; and for some, even further back. But, we are here now so let’s identify where we are so we can implement sound struc...

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Push / Pull  21 Chest to bar + 9 Thruster  15 Chest to bar + 15 Thruster  9 Chest to bar + 21 Thruster  Open Workout 12.3 AMRAP 18:  15 box jump step down  12 Push press 9 toe to bar ...

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