RX Your Shoulders

The shoulder is one the most complexed joints in the body. It has a shallow joint that needs to move in every range of motion freely (especially on Fight Gone Wrong day), its held in place by a multitude of muscles that need to have perfect tension on each to allow...

Mechanics, Consistency, and then Intensity!

Gymnastics is one of the three foundational modalities of CrossFit. If gymnastics are developed and performed correctly, they can influence every aspect of your life and have a dramatic impact on your fitness. Not only do they improve all ten components of fitness,...

You Can’t Hide From Your Weaknesses

At this point in time, we all know that CrossFit is constantly varied functional movement performed at a high intensity. This means a combination of gymnastics, weightlifting, conditioning (running, rowing, etc.), and much more to produce the most well-rounded...

Arsenal Gymnastics Course 2.0

In CrossFit, body-weight movements are considered gymnastics (e.g., air squat, push-up, pull-up, etc.). We are taking skills from the sport of gymnastics and applying them to workouts. In CrossFit, the gymnastics label is applied any exercise in which you move your...

The Invention of Self

Who ARE you, really? Don’t worry, this isn’t a post about searching for meaning or any other Viktor Frankl-type stuff. It’s human nature to be dissatisfied with yourself. That’s why we’re talking about it. Arsenal is built for exercise, but the Arsenal way is really...

The Law of the Vital Few

20% of your work creates 80% of your results. Also known as “The Law of the Vital Few”, the Pareto Principle applies to economics (20% of the world’s population, including you, hold 80% of the world’s wealth), math (see Pareto Distribution), pea pods and fitness. Why...

Why We Make Bad Decisions

We live in the free market. That means an abundance of choice. It also means we often choose the wrong thing: we choose cookies over broccoli and parties over sleep. Especially on Friday nights, we choose “comfort foods” and Netflix. We KNOW the decisions are bad...

The Path to Success

When you commit to something and you put your best foot forward to you’re going to make progress. Then you’re going to backtrack ALMOST to zero again. Then you’ll make a bit more progress, and then you’ll backtrack ALMOST to the point you were last time. Progress,...

Keys To Mastering The Squat: Part 2

Have you ever sprained your ankle?  It sucks, you feel like the dumb blonde in the 80-90s horror movies, "I can’t go on whatever shall I do".  If you haven’t count yourself lucky, because even a minor tweak or tear can have lasting impressions.  Getting a little ahead...