Category Archive for "Programming"
Kettlebell Snatch versus Swing (*study)
Both the kettlebell snatch and kettlebell swing are regularly programed by coaches for their athletes, and often in the same session or routine. But are they really producing different results? Sort of. The snatch produces a greater vertical displacement for…
Plyometric Training: Sand versus Land
While many athletes have used sand in their training, it primarily exists as stuff in a bag, or something to run on. We can’t remember anyone doing plyometrics on any surface other than flat, level (hard), ground, and maybe a…
The Functional Movement Screen: What do we really know?
The Functional Movement Screen is a relatively new set of tests that are used to identify weaknesses and thereby predict future injuries and performance. It consists of seven movements which are assigned a score from 0-3: the Deep Squat, Hurdle…
Constantly Varied High Intensity Functional Movement: Superior for size & strength (*study)
The definition of Crossfit is Constantly Varied High Intensity Functional Movement. Work hard while exposing your body to a variety of physical stressors that carry over into being able to run faster and longer, jump higher, lift heavier stuff, etc…and…
National Level Snatch Techniques: Rearward Foot Displacement
Although there are many schools of thought regarding the movement, the following diagram is frequently used to illustrate the path of the bar in the Snatch: The first bump at the bottom (blue line) represents the movement from the starting…
Training on Sand versus Training on Grass (*study)
Anyone who’s don their share of running on sand will already know that it’s more difficult than running on grass. But here at 3Fu3l, we question everything, and just because it’s harder, doesn’t mean it will produce better results. Running…
Six Reps vs/ Twelve for Strength and Muscle (*study)
Bodybuilders look like bodybuilders because of their exercise selection and their repetition ranges, while powerlifters, on the other hand, are strong for the same reasons (i.e. involving the selection of different exercises from bodybuilders and lower rep schemes). Or something…
Heavy Sled Pulls: Superior to light for improving sprints (*study)
Towing a weighted sled can help you sprint faster. Common wisdom holds that a light sled that allows maximum speed without breaking sprint form is the ideal way to make use of this training modality. But is this true? Is…
Train like a Strongman Injury Free
Are you thinking about diving into some strongman-style training? Perhaps programming it for some of your athletes in the off-season or offering it at your box? Not long after taking a look at the statistics behind Crossfit injuries, we stumbled…
Squat Heavy to Snatch Heavy (*study)
Everyone knows that guy at their box; he’s an animal when it comes to technique and he can snatch some decent weight. But he’s not that strong when it comes to the conventional lifts. Well guess what? He’s the exception,…
