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...

Eliminate Weaknesses From Your Arsenal

Over the past three years, CrossFit has blown up across not only the US but across the entire world. With more and more television publicity and social media posts, the desire to be like our favorite athletes has never been higher. Most of us will never reach that...

Keys to Mastering the Squat: Part 1

I have coached thousands of people on squatting technique over the last 12 years, from teenage athletes to geriatric patients, and have seen may people have bad form that never get corrected until it’s too late (you know the ones on “Squat fails” that you watch and...

Individualized Programming Tracks

“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.” – Greg Glassman When we program for the...

5 Keys to Running Your Best Race

Over the past few months, most of you reading this have dedicated a significant amount of time, dedication, and energy over preparing for this one race. If you put in the work, then you are ready for the race! Here are tips that have helped me crush through PR’s and...