ATOMIC CROSSFIT GYM RULES   (sanctioned by one of our friends, Rob Shaul)       

A Noteworthy Rant

The Demon – Competition and Confrontation You need to confront a demon (probably one of many, but I digress…).  This demon’s name is Competition. Competition exists in many forms (e.g. professional, physical, personal)…you know this, and many of us avoid it. Until recently when you decided that CrossFit looked “interesting”. The demon in question is […]


By learning the proper front squat rack position (arms parallel and using your front deltoids as rack), we are able to safely transfer this skill to other exercises in CrossFit, like the Thrusters and the King of all Lifts, Squat Clean. Also, click here to see a video comparison of the Front Squat from CrossFit.Com […]

The CrossFit Pyramid

  The foundation of the CrossFit Pyramid is "Nutrition".  "CrossFit's nutrition prescription:  Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar.  Keep intake to levels that will support exercise but not body fat…Nutrtition can be a toucy topic, like politics or religion, that people take very personally, but good nutrition […]

New Year……new shoes?

The next time you think about buying new sneakers or gym shoes, think again before you actually buy them.  Although, we haven't stressed it here except for brief discussions in the past and some on an individual basis, it is time to bring it up.  You can google "weightlifting shoes" and find a lot of […]

An Article by HyperFit USA’s Doug Chapman

RESOLUTIONS? January 1st is coming and people are gearing up to change their lives in 2009. Before we begin talking about making resolutions, let's examine the context of and the results of resolutions people get and finally how to actually get results. THE SCENARIO Let's just say it's been a year since you put on […]

How to bail from an Overhead Load position

  From the Fundamentals Class yesterday, Christine (left) and Reagan (right) learned that overhead exercises are very much a staple at CrossFit. Click here to view video (Courtesy of on how to bail out or dump from any overhead barbell exercises.


  The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The […]


The days of feeling bulletproof have long past me by…or have they?  When I was younger I used to engage in activities that were risky and stupid because of the feeling that I could rebound from anything; My mom called this feeling"bulletproof".  This psychological state was liberating, invigorating and ignorant. We lose our "bulletproofness" in many […]

The Art of Aggression

Do you ever wonder what gets you through CrossFit workouts?  When the reps get impossible something takes over…this something is aggression.  The key to understanding aggression is to watch it successfully implemented and then translate this observation to your lifts. There are several videos on the main HQ site that illustrate a missed rep and then the same athlete […]