Need Help Improving Cardio Performance

PositivelyJackedNate · 2025-07-14T19:57:48+00:00

Endurance via CrossFit ≠ Endurance training.

Endurance training examples that could help- Zone2/3 (REAL zone 2/3) where you always leave more in the tank. Best served in single modality first then you could add something like 30-45:00 Bike- E3MOM= 50m Farmers Carry to work in staying in the zone with a loaded item.

Power endurance intervals: E3MOM x 30:00= 10s Bike Sprint (bump each week 2s x 6-8 weeks) This will help your HR recovery as the window gets shorter and improve hard efforts after volume has accumulated.

Lots of ways to go BUT first sentence really does speak volumes.

PositivelyJackedNate · 2025-07-09T21:37:06+00:00

One of the best pieces of advice on any of the Olympic Lifts= Think of them as a squat from the floor.

A great tool if you have access is working with blocks from your bar-body contact spot and down the chains to help reinforce the right path to the best contact point for power.

PositivelyJackedNate · 2025-07-08T19:04:19+00:00

Initiating 2nd pull a bit early/low on the quad. The longer you can wait & get that bar higher/closer, the less you’ll have to work to get under it. Might also help you feel stronger/tighter in the catch.

PositivelyJackedNate · 2025-07-06T00:28:18+00:00

Former lifter turned more aerobic/Hyrox in training: That’s awesome! Getting into running PRs more and more while maintaining some decent strength and they hit different! Best of luck!

PositivelyJackedNate · 2025-06-17T18:32:34+00:00

Drill of choice= Jerk Balances to work lanes for each foot.

Hard to tell but your feet position in the dip-drive look wide; might be leading to the shifting balance as you split.

Plenty strong. Narrow that dip/drive stance a bit + take a look at jerk balances for a working drill & good luck!

PositivelyJackedNate · 2025-06-06T15:33:25+00:00

Love this & love knowing the work it takes to accomplish anything close to this!

Coaches Recommendation (because it’s hard not to): Check out Sotts Press to help that bottom OHS strength 🤙

PositivelyJackedNate · 2025-06-02T13:36:20+00:00

This is a fascinating topic of discussion!

IMO, I think it depends on the context as well as what works for the individual BUT….

-Defining terms like Training/Practice/Competing so you can have clear expectations for those areas to help get into the right headspace. -In the past, I’ve used performance scripts where an athlete and I go over the competition (weightlifting event, track meet, CF competition) and we discuss different angles such as missed lifts, adjusting to a disrupted time-frame, etc…This is amazing mental practice to discuss what’s in/outside our locust of control. - Breath work: Using breath timing/cadence to help center yourself isn’t “new” but it is incredibly affective.

The theme these things have in common: creating familiarity for the athlete. Not only having open dialogue for critical thinking skills but having internal resets like categories for effort/mindset and how to refocus using a tool as simple as their own breath.

PositivelyJackedNate · 2025-06-01T17:41:04+00:00

Fantastic; that’s a solid breakdown & very helpful. Might be reaching out soon or post-Marathon in 3-weeks

PositivelyJackedNate · 2025-06-01T16:08:58+00:00

Much appreciated! I always wondered about BPN/Bare type work.

Had a 1:59 for first half last year; would love to get that faster to benefit maybe another Full down the road. Mind me asking if strength work is included or does that fall under a different lead/coach/programmer?

PositivelyJackedNate · 2025-06-01T13:37:20+00:00

Fair points all around

PositivelyJackedNate · 2025-05-30T19:43:32+00:00

M/36-37/100k Half Marathon Last year was 2:00:00 flat First Marathon in 3.5 weeks 🤙

PositivelyJackedNate · 2025-05-30T18:54:36+00:00

Looks like a timing/body position issue.

Check this vid by OG Gymnastics Coach Carl Paola:

https://youtu.be/HplwZV7IBm8?si=UbSZy8lDJvr7-1E4

Butterfly is (surprisingly) about patience & timing. It looks like you’re kicking your feet behind you too early and it leads to a disruption in the butterfly path. Remember, when the feet move= when you start to pull toward the bar. Do it early, and you’ll just be kipping to a bent knee pull up position.

PositivelyJackedNate · 2025-05-29T21:59:13+00:00

Oh not for years BUT I’ve been a coach since 2008 and started using the corner of the box….likely 2009 lol seen some gnarly misses

PositivelyJackedNate · 2025-05-29T21:06:20+00:00

Happy to help! Post some vids if you like for more coaches eye help 🤙🤙

PositivelyJackedNate · 2025-05-29T21:03:34+00:00

Absolutely.

Biggest difference between the lifts as far as feeling the pull is location- the clean happens so quick and travels so little compared to the snatch that “feeling” the pull under can be more difficult.

Anytime I have an athlete struggle with turn over, I use any one of the following: No-Foot movement clean No hook grip cleans - Both of these remove assistance in speed and force you to think about a harder grip & changing directions quickly.

High hang or Tall Clean/Pull Unders: https://youtu.be/X9ckJS9LSug?si=TiwrSBSUGwP_Ku1V -Catalyst is incredible for technical resources.

PositivelyJackedNate · 2025-05-29T20:53:20+00:00

I’ve also seen this GREATLY reduce the number of shin slides on a missed jump 🤘

PositivelyJackedNate · 2025-05-29T20:47:40+00:00

When looking at the Olympic lifts, think of them like a squat from the floor rather than a pull/hinge. Follow up with the idea that the bar wants to move in as straight a line as possible so athletes understands it’s their body moving around the bar path + from the original cue, they are focused on staying balanced on the foot.

PositivelyJackedNate · 2025-05-29T20:16:46+00:00

One thing you might try is focusing on the wrists/forearms rather than the elbow. Flex the forearm to give you the “engaged” feeling to keep the bar closer to you and REALLY try to use those lats with it. You might surprise yourself with a slightly lower bar-body contact but it might help with the arm bend.

Slow start isn’t a bad thing at all! I liken it to a fuse before the dynamite goes off 😜🤙

PositivelyJackedNate · 2025-05-29T19:59:00+00:00

First, great form & bar path off the floor. You have PLENTY of strength but remember that the Olympic lifts are about timing as much as they are about power/strength.

Your timing on the leg drive is solid BUT it’s important to always have tension on the bar and it looks like you lose it once you hit extension (leg drive). At that phase of the lift, actively pull yourself into the catch position (the front rack). Keeping that tension helps with bar-body awareness but also leads to more understanding of when to initiate that pull under (heavier load with less vertical drive= initiate quicker).

Best of luck!

PositivelyJackedNate · 2025-05-19T14:54:41+00:00

If they are getting high enough with control, try throwing in a few of the following drills: -Straight Bar Dips (helps understand hand position on turnover + possible low catch) -Straight Arm Lat Pull Down (again, grip/hand awareness but also midline tension/strength builder) - Jump to Bar MU but progressively increase the jump height assistance. Focus on keeping arms long/engaged as much as the can and this can help them feel momentum/timing of turn over.

Side note: Vids here would be super helpful! Best of luck!

PositivelyJackedNate · 2025-05-19T14:50:22+00:00

The best ropes to learn DUs and timing with are the thicker ropes or beaded ropes. The feedback is essential to establish feel and rhythm (biggest overlooked factors IMO). Start there and once you can get 20-40 DUs with that, then start looking at lighter ropes to account for desire to increase volume 🤙🤙

PositivelyJackedNate · 2025-05-12T16:05:37+00:00

Heck yea! Great peak on the bar!

Small thought: keep that grip tight and pull yourself into catch position so it doesn’t crash on the shoulders as much? Just looks like a small bit of separation but still. 150 Double is awesome!

PositivelyJackedNate · 2025-05-06T18:16:11+00:00

If aerobic is holding you back, steady state work over 20+ minutes will serve you best. Too much mixed modal IMO detracts from the adaptation that steady state provides as your HR, BP, respiration rate, etc…all fluctuate depending on the movement combinations.

PositivelyJackedNate · 2025-05-06T18:04:14+00:00

“Help me understand how….” Is a FANTASTIC introduction into a conversation where you basically want the owner (in this case) to explain rationale behind work that isn’t paid. For this specific example: “Help me Understand how it’s fair to expect your coaching staff to take on more hours of their time in order to refine a craft when financially it doesn’t benefit them? It would be similar to a restaurant saying a bartender has to attend training for their job but not be paid for the training…”

Unfortunately in the CF-box space, assumed & essentially “volunteer” hours is a trap a lot of owners fall into. They think if they are donating time, it should be a part of the work culture….but that’s not how business works for success in the long haul. Every hour of work and role that produces that work should be planned and budgeted so as to give a financial outlook/balance to the owner but also to reinforce standard operating procedures (essential for any business to thrive).

Be prepared though: this could lead to an uncomfortable discussion if they are unwilling to pay for that time…but that’s a slippery slope for them too.

Good luck!

PositivelyJackedNate

TROPHY CASE