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.

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.

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?

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 Big Dawgs Coaches have to say about this one...

Round two of strategy talk with Big Dawgs 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!

Take a dive into strategy tips from our Big Dawgs 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.

"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...

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...

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...

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...

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...

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 ...

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...

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...

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 ...

The last goal setting guide you’ll ever need* *One note to be made up front: My goal setting ideas will be slanted towards physics endeavors, most specifically competing in the sport of Crossfit. T...

The beauty in taking time to look back at the previous year and picking out 12 books that left an impact is identifying the various aims I was seeking in reading those books. Each one tells a diffe...

Throwback For Time: 20 Unbroken Pull UpsRow 500m20 Unbroken Pull UpsRow 500m20 Unbroken Pull Ups *Pull ups must be unbroken Submit Score How it Works -Once a month, we will announce a workout on ...

Event Announcements Elite Division On a 60 minute running clock... Event 1 0:00-10:00 For Time: 8 Clean to OH - Power or Squat 26 T2B 6 Clean to OH - Power or Squat 26 T2B 4 Clean to OH - P...

For someone who takes their training seriously, the holiday season can be a time rife with obstacles and challenges to find yourself off rhythm for weeks on end. As in any challenge there is the op...

THUMPER For Time: 1 Power Clean 245/16521 Bar Over Burpee3 Power Clean 225 / 145 18 Bar Over Burpee 5 Power Clean 205/125 15 Bar Over Burpee7 Power Clean 185 / 105 12 Bar Over Burpee9 Power Clean 1...

Every Sport has its preferences, be that body type, motor patterns, even mindset. For example if you walked into an NBA locker room you would see a group of men who are much taller than the average...

ARTEMIS For time, 1-10 For time, 1-101 DB Devil's Press (50/35)1 DB Squats1 HSPU2 DB Devil's Press (50/35)2 DB Squats2 HSPU3 DB Devil's Press (50/35)3 DB Squats3 HSPUand so on….. SUBMIT SCORES HOW...

Distraction is the only thing that consoles us of our miseries yet it is itself the greatest of our miseries. In Part 1 of Journal Exercises, we explored fitness, competition, achievement and ho...

A real coach isn’t someone who just puts out a great program, but someone who seeks to understand you in whole and support all facets of your day not just the sixty minutes in the gym. There a...

SISYPHUS EVERY 4 MIN X 5 SETS: 1 Squat SnatchAMRAP Unbroken Chest to Bar (C2B) SUBMIT SCORES RULES Your score is the total of all made snatch attempts in pounds + total C2B completed. There will be...

In a lot of facets of life the more time, or reps, or practice you put into a particular endeavor there is a pretty linear increase in the results you would expect to receive. This positive feedbac...

The Gambler 7 Rounds for Time (10:00 time cap) 7 Power Snatch, 95/65#7 Bar-Facing Burpees7 Thrusters, 95/65# Submit Score  HOW IT WORKS: -Once a month, we will announce a workout on Thursday....

Today’s the day! We’re excited to announce that we’re going to pump up the fun in your fitness training! Our hope is that this will bring our community together and have more fun with your fitness ...

Colleen Fotsch is a multi-year CrossFit Games athlete having competed at the Games on both a Team and as an Individual. She was a collegiate swimmer for Cal and is currently studying for a masters ...