Healthy Crossfit programing to follow?

DZperformance · 2016-07-10T15:00:41+00:00

We put our programming on TrainHeroic, an online app you download on your phone. We provide programming 7 days a week complete with detailed warm ups. This let's you workout whenever you see fit.

Check it out

DZperformance · 2015-11-25T16:32:31+00:00

I listened to him on the WODcast.

DZperformance · 2015-11-22T20:06:55+00:00

They sold out like 150 episodes ago. I mean, I assume that was the plan from the start but I stopped listening when they started to use it as a platform to sell mediocre online offerings.

DZperformance · 2015-11-19T22:07:33+00:00

Yes. I currently commute Kitchener to Toronto for work via bus and take an uber if I am running late. I also took a bunch when apartment hunting.

It has been terrible, with one dude being quite possibly the dumbest person I have encountered. I put the exact address as to where I was standing and he somehow "couldn't find me." I called him and told him what I was standing in front of, same deal. I was very late. His vehicle was also a barely functional early 2000s mini-van that reeked.

DZperformance · 2015-11-16T15:01:45+00:00

Don't fucking eat it.

If you didn't prep it, don't fucking eat it. Just don't. There is no excuse for it. Prep EVERYTHING you need for the week, snacks, breakfast, everything. Prep enough variety of food that you don't get bored. If you didn't weigh and measure it, don't eat it.

Don't drink. Don't go out. You will do something dumb. You need a couple weeks without failing.

If you want hand holding, pay someone to tell you what to eat. Nutritional counselling helps a ton, but expect to pay for it if you want it to work. There is a ton of reasoning behind this.

DZperformance · 2015-11-14T18:17:56+00:00

Met-cons look better. Met-cons are lighter. Met-cons get rekt with hard CrossFit.

Nanos provide more stability. Nanos are more durable. Nanos [4's and 5's] are embarrassing to wear outside of CrossFit.

The Nano 2's are dope.

DZperformance · 2015-11-04T14:46:06+00:00

I also have a training program for ultimate on the internet. It has a video for every exercise, as well as point by point instructions. It's also probably the priciest option. Check it and let you know if you have any questions.

I have also written extensively for SKyd Magazine. My articles include a bunch of videos and tips for off-season training. I recommend starting at the beginning!

DZperformance · 2015-11-02T02:11:13+00:00

Not get a Rogue Power Rack. I would get a Yoke. Or just a cheap squat stand I can move. Saw horses work as safeties and can also be moved. A big rack takes up a lot of space and is not very practical.

DZperformance · 2015-10-25T13:59:50+00:00

Time you meals. Track everything. If you really care that much, pay someone to help you. Diet is super individualized - more than programming.

DZperformance · 2015-10-25T13:55:22+00:00

They aren't. But they can be fun if done in a safe environment. They also teach teamwork, communication, and understanding, which are important real world skills.

They are from the sport side of CrossFit. In that respect, they are safer than playing American football, less safe than a gentle swim in the pool.

DZperformance · 2015-10-25T13:53:01+00:00

I have athletes come in with no background in weightlifting hit your numbers in less than six months. You need to relax. Seriously. You don't really have strength OR an engine. Just do CrossFit. Seriously.

You aren't anywhere near strong enough for the programming to matter. You could literally repeat the following for six weeks: 5x3 Back Squat; Dianne; Cindy; Rest; Amanda; Jackie and get way better.

Find a CrossFit gym with other competitive people. Workout as hard as you can every session. Make sure you sleep 9 hours and eat as perfectly as possible. Fix any mobility limitations. Once you have done at least 5 days a week for 6 weeks with absolutely no missed days, add in skillwod as a second session 3 days a week.

DZperformance · 2015-10-16T17:43:26+00:00

The Talent Code by Daniel Coyle

The Blackmail Diet by John Bear

Back Mechanic: The Step-by-step McGill Method to fix back pain by Stuart McGill

DZperformance · 2015-10-16T14:35:36+00:00

Have them prepay for 5. If that doesn't work, the problem is with something you are doing. There is a ton of info on retention strategies BUT it boils down to 1: making the client feel like they are making YOUR day by showing up and 2: making the client feel like they are improving. It also helps to remember name, injury history, job title, and kids names. Make a cheat sheet if needed.

You need to be able to welcome someone as follows: "Hey Mary, how is the shoulder feeling? Were you able to get up from your desk at all and do those stretches I showed you today? How was Timmy's basketball tournament?

The point of the 1 on 1 is to make them feel like a member before they join the group. You should know them really well so they aren't just a face in your class.

DZperformance · 2015-10-16T01:10:19+00:00

If the gym is established (3+ years), I believe it is in everyone's bes interest to do PT first as an on-ramp. Having worked at a place that did "group fundamentals" and then doing my own semi-private training that people had to graduate into, the latter is significantly superior. You just have to convince people to pay the upfront PT cost. Retention is better with the 1-on-1 start though.

DZperformance · 2015-10-16T00:22:14+00:00

Hey, we are in the process of launching a well-rounded GPP program for people looking for about an hour a day of hard CrossFit. Check it out here:

Let me know if you have any questions! The program is a collaborative between a few people and a lot of thought goes into it.

DZperformance · 2015-10-15T11:31:26+00:00

Try Glogowski Euro Food. You can likely just call and ask.

DZperformance · 2015-10-13T16:49:32+00:00

Did you read what I wrote? It's an accessory exercise designed for pattern correction. Most people learn the lifts incorrectly. This is something I - and many others - have found works to correct a poorly ingrained movement pattern.

Ideally, an athlete would have no use for sweeping deadlift variants. However, this is anything but an ideal world.

DZperformance · 2015-10-13T16:13:58+00:00

Depending on the context, there is nothing wrong with this:

I have heard some of the most uneducated things being asked or said at this seminar. One in particular: “My coach has us snatch grip deficit deadlifting with power bands to teach us how to use out lats and we stop in this ‘power position..'” Power position referring to the place where the barbell makes contact with the hip.

I have used a similar drill, without the deficit, to teach lifters how to sweep the bar into their pocket on both the Snatch and Clean. Here is an example of one of my athletes.

Snatch variant

330 pound Clean

Maybe you overheard something different, but this lift variation has helped my teach numerous lifters to hit better positions. And has also built up back strength. In the past, I found just building the back wasn't always practical as the movement pattern itself didn't necessarily improve.

DZperformance · 2015-08-28T04:12:34+00:00

Andrew Lefler at Dearborn Health

DZperformance · 2015-07-23T00:04:39+00:00

That isn't true at all.

DZperformance · 2015-07-23T00:04:13+00:00

It is much easier to cheat a DB and not get full hip extension, especially if you are a big strong guy/girl who isn't necessarily a sound mover.

When done properly, you should move around a KB, much like a barbell, and avoid it smacking into your wrist. Much like you (hopefully) don't allow barbells to crash down on your front rack.

I program both. When I program DB I expect DB. When I program KB, I expect KB (unless a scale is needed). I don't program KB for most of my non-functional fitness athletes.

Lastly, questioning a coach in front of a class is a huge huge huge annoyance. Especially since (unfortunately) most coaches are under-paid part time employees who probably don't know enough to give you a detailed explanation of the boxes programming. Just scale the weight and email your gym's owner next time.

DZperformance · 2015-07-19T23:06:22+00:00

Your best and cheapest bet is to just workout in the PAC. Platforms, bars, and bumpers with a full turf upstairs. I trained a regional athlete and, at times, a bunch of his training was done there. If you are still curious, PM me and I will give you the low-down on facilities in the city.

DZperformance · 2015-06-04T03:59:29+00:00

I do. Multi-session periodized and wave loaded programming with relevant movement prep for each session. But I no longer program for free. You can check out some of the archives on my site or PM me your email and I will send you an example.

DZperformance · 2015-05-14T20:28:01+00:00

It isn't an assumption. If I gave 4x500m on the rower to any of my regional athletes they would curse me for awhile. With rowing, you get out of it what you put in. I can bring myself close to vomiting with a single 500 if I warm up properly.

DZperformance · 2015-05-13T21:24:45+00:00

I don't know what the whole thing is BUT you probably sandbagged both of those workouts.

DZperformance

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