What is Zone 2? Zone 2 is a proxy for moderate intensity exercise, and one of the most important characteristics of it is that it is physiologically sustainable. Why is Zone 2 valuable? Intensity prevents you from training enough. Zone 2 allows you to accumulate a bigger training dose over the periods of time that really matter (months, years, care…

Bottom line – SPECIFICITY Less specificity than simple barbell training When you have multiple training priorities (when you’re trying to improve in multiple disciplines simultaneously) then specificity becomes even more important. For a CrossFitter, the training effort you can give to any one discipline is less than it would be if you were just a …

Mobility, Speed, Metabolite Tolerance, Recovery and Preparedness Peak biological ages by sport: Middle Distance Runners – 24 Sprinters – 25 Weightlifters – 26 *GAP* IronMan Triathletes – 33 Powerlifters – 35 Bodybuilders – 36 Mobility Shoulders and hips need more regular maintenance Positions required in CrossFit are not required by evolutionary bi…

Join the free training: https://www.paulbweber.com/base-training-blueprint What an offseason is not: Competing Simulated competing Training with no consideration for longevity Taking fatigue to the limit of your tolerance That is in season training, when all of those things are necessary So what is the offseason then? During the offseason, you trai…

If Snatch > 65% Back Squat, just get stronger. No full Olympic lifts until absolute strength improves. If Snatch < 55% Back Squat, you need to practice Olympic lifting at low loads and high volumes often. If Snatch is 55-65% Back Squat. Look at your strength:weight ratio. If Back Squat is <2.25x Bodyweight, get stronger. If Back Squat is >2.25x Bod…

These Events are a lot more “game-y” and entertaining than Quarterfinals. The tradeoff is that they are more exciting to watch but there will also be less separation, making it partly a test of fitness and partly a spectator sport. Event 1 5 Rounds for Time 800m Run 10 Clean and Jerks @185/125 Time Cap: 30 Minutes 4k Run = 15+ Minutes 50 C+J = 3+ M…

For those who Quarterfinal Workout 3 was significantly lower than their other scores. 1. You need to get stronger in your strict press, close grip bench, weighted pullup and rope grip pulling. The gymnastics reps in CrossFit are very high percentage contractions. Even for a strong person, a rope grip pullup is tough. This means that the best way to…

Start with the lowest hanging fruit Look at your results from the Open and/or Quarterfinals. This Quarterfinals was great because the programming prioritized distinct attributes in each test. And there was good separation in each test. So it wasn’t about execution, there were real limiters in every test. Look at your scores. 1. Your scores are pret…

1. Lifters 2. Training Shoes 3. Versalifts 4. Straps 5. Runners 6. Grips 7. Tape 8. Synthetic Belt 9. Knee Sleeves 10. Clothing My picks: Lifter TYR L-1 https://www.amazon.com/TYR-L189-Lifter-BLK-Gold/dp/B0CFPL1T1G/ref=sr_1_1?crid=1W6H4TRUHC3XS&dib=eyJ2IjoiMSJ9.9JnoXy-UtB6BzqRUrTCmim9TkmGYYOifoMbi9SaeEbbj8sqEiZvIdawO8pecqyO-fX7ohHEHS464Pje-MH2PzSBA…

Love these tests. Love the movement selection. Love the length. More separation and less execution-dependent than previous years. Order Prioritize 1 and 2. Earlier submission window. More room for error with pacing, longer, possibly more room to improve your score with a redo. Workout 1 Rest is gonna bait people. Imagine this is written as a “16 Mi…

Abusive Notion #1 If I stop training full tilt for a week, I’ll lose fitness. Truth #1 3-10 days is not enough time for detraining to occur. Abusive Notion #2 Tapering doesn’t do anything. Truth #2 Tapering helps you perform better. Evidence suggests 1-3% better in endurance sports. 1. Fresher – lower fatigue while maintaining fitness 2. Time for a…

A common cause for lack of progress is prioritizing conditioning at the expense of strength and skill. This results in a few negative outcomes: 1. Not strong enough because of the Concurrent Training Effect 2. Mobility never gets addressed 3. Too much high intensity conditioning leads to central fatigue and burnout Instead, prioritize strength and …

Stimulus to Fatigue Ratio (SFR) in CrossFit Three Types of Stimulus 1. Strength Mechanisms: Recruit more motor units Inhibit GTO Hypertrophy Outcomes: Can handle larger loads without encountering the muscles inability to supply the necessary force All movements in that pattern require a lower % of 1RM Contractions become more repeatable Examples: T…

Muscle endurance is the ability to repeatedly apply submaximal force, and it is directly tested in CrossFit in a variety of combinations and movement patterns. Maximal strength appears to have significant predictive power over muscle endurance above 40% of 1RM. This was demonstrated in a study that compared bench press 1RM to the results of a muscl…

The fatigue mechanisms that produce exhaustion depend on the exercise intensity. Exercise Intensity Domains Moderate – below lactate threshold Heavy – above lactate threshold, below critical power Severe – above critical power Almost everything you do in CrossFit occurs in the severe intensity domain. Below critical power, there are stable levels o…

Previous studies that demonstrated the efficacy of low load resistance training were on less trained subjects, not elite athletes. Until recently, the proposed explanation for these findings was neuronal adaptation common among novices. This was a preliminary study that sought to test this training methodology with elite athletes. 18 Elite Korean W…

KEY TAKEAWAYS Individualization = Quality The individual is a key variable in the dose-response equation, whether that dose is training, nutrition or recovery Control your Intensity Maintain your composure in training Trend #1: Increase in training volume Increase in training volume over a career, mainly through an increase in the amount of low int…

Minimum Effective Dose for Strength Why this is important for CrossFitters: CF athletes often have multiple training priorities and a concurrent training approach. Knowing minimum effective doses allows athletes and coaches to maximize the return (gains) on energy expenditure (effort). Effort is the input, gains are the output. MED is the minimum t…

CONCURRENT TRAINING REVIEW Strength – adaptations to resistance training that include hypertrophy, maximal strength and power Endurance – adaptations to endurance training that include aerobic endurance and capacity; define CT High Intensity – Training Zone 3, above LT2 aka the anaerobic threshold Low Intensity – Training Zone 1 or 2, below LT2 aka…

Modern, elite endurance athletes perform ~80% of their training at low intensity and ~20% at higher intensity. It has not always been this way. This training intensity distribution appears to have increased in popularity each decade. The % of training at low intensity has increased. Defining the terms LT1 is the lowest exercise intensity at which t…

Metabolism in CrossFit 1. Energy Contribution 3 pathways To what extent are each of the three energy pathways active? Intensity and duration dictate energy contribution from the three pathways. CrossFit is often supramaximal in intensity: -the task is only sustainable for a brief period -the task requires anaerobic metabolism Duration is tricky – b…

DIETARY PATTERNS FOR CROSSFIT ATHLETES Carbs are king Primary fuel substrates in CrossFit – blood sugar and muscle glycogen Protein functions as the building block for muscle mass - between lean body mass and bodyweight in g/lb per day Fat functions mainly as hormonal support as opposed to upping intramuscular triglycerides as for endurance athlete…

2024 QUARTERFINALS PREP The Open does not matter. QUARTERFINALS 6 days instead of 4 Overall Higher tension requirement than Open – strength increases in value Higher density than Open - more bottlenecks, more grouping of scores Both of these have lead to lower work rates than Open Commonly tested movements (for most of these hit 2x per week): Rope …

Almost everything you do in CF is physiologically sustainable only for short durations 30 UB muscle ups = 90 seconds 150 UB WB = 5 minutes The movements have one pace – and that pace is above critical power – unlike endurance modalities where the pace can shift above and below critical power Critical Power - the physiological term for the separatio…

|INTENSITY DISTRIBUTION IN CROSSFIT TRAINING| Extensive-Intensive is a continuum to be managed in training. The further from competition, the more extensive the training. The closer to competition, the more intensive the training. Energy expenditure is the number one way to understand extensive to intensive The reduction in energy expenditure is on…

Base Training for CrossFit I have met loads of CrossFitters who...do loads of CrossFit. Then they wonder why they've been at the same competitive level for years. The reason is, they're trying to expand their abilities beyond what their base will allow. Why Aerobic Endurance? Energy expenditure Why Maximal Strength? Maximal strength is the foundati…

There is no apparent reason why intervals would be more fatiguing than endurance work as long as energy expenditure is matched. The thing is, equating energy expenditure is tough to do, especially in the field. As an athlete who trains multiple disciplines, the bottom line is the more you do, the more you’ll attenuate strength gains. Use subjective…

|STRENGTH FIRST| 1. Strength takes a long time to develop Peak biological age for powerlifters is 35 Retained for a very long time Especially for CFers 2. The concurrent training effect The more aerobic volume you’re doing, the more your strength and power gains will be attenuated. You need to do a lot of aerobic volume to compete in CrossFit. BUT,…

|PLAY THE LONG GAME: MODELS FOR THE LONG TERM DEVELOPMENT OF CROSSFIT ATHLETES| CrossFit demands a range of physical attributes. These attributes each have a time horizon: a training time, retention time and a relationship to biological age. A long term athlete development model must consider these attributes and their time horizons. Peak Biologica…

How to Find Your Weaknesses in CrossFit Every piece of your program serves one of these 3 purposes. Get STRONG - Increase the cross sectional area of muscle (hypertrophy/muscular strength) and/or the extent to which motor units can activate muscle --> Increases capacity for producing tension --> Contractions make up a lower percentage of the athlet…

The Demands of CrossFit Number of contractions x Tension of contractions (relative to individual’s 1RM) x Rest periods = Physiological Dose-Response 80% of CrossFit produces fast aerobic physiological dose-responses. How are we getting this output? Let’s look at the inputs. 1. Number of contractions The average CrossFit competition is: 12 minutes/e…

Once you have the lean body mass and the strength to handle the loads, CrossFit is about who can endure. Relative to other strength sports, CrossFit is a marathon. The average CrossFit event lasts 12 minutes and has 300 contractions. Once you’re strong enough, athletes should deprioritize strength and train like a conditioning biased athlete. In th…

In this episode, I argue that CrossFit is, first and foremost, a strength sport. I also cover: Should you train like a strength-biased athlete? How to train like a strength-biased athlete.De către Paul Weber

Premise: you experience 80% of your potential gains during the first four years of training. Key points: 1. Openness to experience. Curiosity about the 20%. 2. Hard work is necessary but not sufficient. 3. Accuracy becomes more important because you’re past the point of diminishing returns. Difference between beginner and intermediate? Consistency.…

Principles 1. Acquire attributes in this order: a. Muscle Mass b. Strength + Power c. Conditioning Resistance training (RT) does not negatively impact endurance adaptations but endurance training appears to negatively impact RT adaptations. If you focus too early on becoming conditioned then it’s very tough to build the structure you need, and gain…

Common problems 1. Rotator cuff strength – most common 2. Limited rotation 3. Limited flexion Usually people have all 3 Progression Rotator cuff strength 1. Banded side pulls with rotation 2. Crossover Symmetry 3. Seated DB External Rotation Limited rotation 1. Passive stretch – front rack = external, behind back = internal 2. PNF stretching 3. Loa…

Two factors: Range of Motion – how much knee flexion you allow Tension – how much tension you are putting through the quad, connective tissue of the knee Progression Progress ROM first, then tension 0 – no ROM, no tension Zone 1-2 Biking Daily 1 – some ROM, micro tension Reverse sled drag / backwards walking Daily 2 – full ROM, mini tension Heel si…

Here is the weight class for competitive CrossFit: Males - 185-225 lbs at 6-12% body fat Females - 130-160 lbs at 12-18% body fat If you want to compete in CrossFit, then you need to be within striking distance of the weight class. For those below it, if you gain less than .5-1 lb of bodyweight per month, then consider doing more hypertrophy and le…

CrossFit churns a lot of athletes. Most people last 2-5 years in serious training. Two things make athletes quit: 1. Tissue integrity 2. Stress-response fatigue Here's how to keep these at bay so you can realize your potential. Two principles: Get training designed for you (individualized) and training with seasons (periodized) What to do today: 1.…

#1 Long before short Learn pacing Oxygen uptake Respiratory capacity Lower blood lactate Higher mitochondrial and capillary density Improved enzyme activity #2 Cyclical before mixed Concentric vs. eccentric Low skill vs. high skill Very fast twitch vs. fast twitch #3 Paces before races Practice your paces with intervals before racing at that pace t…

I used to have no priorities. It was like trying to sprint a marathon. It’s like saying, look at Kipchoge, he runs 4:30 miles for a marathon. I can’t run a 4:30 mile, so I should just run as fast as I can for as long as I can. This only leads to frustration, confusion and exhaustion. That’s not how YOU run YOUR fastest marathon. Yet this is what we…

You’re probably compensating. You’re doing something other than the most efficient pattern of contractions. Here’s what to do about it >>> Daily movement prep. Practice the positions you struggle with. Every day. This usually involves 3 sets of alternating passive stretching and contracting at end ranges of motion in the positions you struggle with…

Especially in CrossFit. Here’s how >>> CrossFit is a strength sport masquerading as a test of everything. CrossFitters are advanced in strength, intermediate in endurance, and novice level in gymnastics. Even the tests that seem like conditioning often involve lifting some weight. If you can’t lift the weight in the first place, there’s nothing to …

When you’re multidisciplinary, you’re asking more of your body than anyone else. This makes how you spend your time outside the gym even more important. Your rhythm, fuel, sleep and lifestyle make up the four pillars of how you spend your time outside of training. In this episode, we cover lifestyle: Sunlight Non-exercise activity Hydration Hygiene…

Two approaches I see athletes take all the time (and did a ton myself) that inevitably lead to injury, fatigue and lost potential. 1. Combining training programs from different sources: Common problems: -undereating -non-complementary choices -peaking programs – often time-bound programs are designed for peaking, not long term development 2. Making…

Sensing that you’re beat up all the time, or not progressing at the rate you think you should for all the work you’re putting in? Yes, it is possible to train too much. Even with perfect support, perfect rhythm, perfect sleep, perfect nutrition, perfect lifestyle – there is a finite amount of stress that the body can positively adapt to. If you’re …

Few things can be more frustrating than pain that keeps you from training. I’ve been there – we all have. 1. Accept that injuries will happen They are not a deviation from the path – they are the path 2. Be slow to give meaning to sensations You are not as good at assessing your structure as you think Pain vs. Injury 3. Dial in your psycho-social-e…

1. Food = fuel 2. Low drag 3. Increase tolerance over time 4. Keep within striking distance of fighting weight Most individuals are going to consume: P = LBM – BW F = .3-.5x BW C = 1.5-3x BW Exceptions – I like to increase fat slightly if carbs are going very, very high When fat drops too low as a percentage of total calories (below 40%) this has a…

For lots of athletes, the ideal day isn't possible because of vocation. This is where these other principles come into play. When you're deciding whether to train before or after work, or both, and when to train what. 1. Train your top priorities first This will allow you to apply the most intensity to your highest priorities. 2. Train fed Training…

You can outwork a beginner. You can outwork an intermediate. Once you become advanced, working hard is the bare minimum. The hard work gospel, hustle culture, go one more, pay the man message is for getting people off the couch. If you're an advanced athlete, time to start ignoring it. After working with hundreds of advanced athletes I've seen wher…