ESSENTIALS

Often overlooked and stored in gym corners, sleds are one of the most versatile training tools available, capable of supercharging everything from injury rehabilitation to sprint speed development. Whether you're recovering from a lower-body injury, building conditioning, or enhancing athletic performance, this simple piece of equipment delivers results that few other tools can match.

Think all squats are created equal? Think again. The subtle differences in where you place that barbell — behind your back, across your shoulders, or overhead — completely transform how your body moves, what muscles work hardest, and where you're most likely to hit a wall. Whether you're missing front squats because your upper back gives out before your legs, struggling with overhead squats despite crushing back squats, or wondering why your ankle mobility matters more in some variations than others, understanding these biomechanical differences is the key to unlocking your squat potential and training smarter.

Can you jump higher than you can sustain a long met-con? If you're crushing your max clean and jerk but dying in Helen, you're experiencing the fascinating divide between burst power and sustainable power — two completely different athletic qualities that require different training approaches. Most people think power is just power, but the truth is far more nuanced. Understanding why your 40-inch vertical jump means nothing if you can't complete Fight Gone Bad will revolutionize how you think about CrossFit programming and why we need both crushing heavy days and lung-burning met-cons to build true, real-world fitness.

Tired of the endless cycle of perfect meal prep followed by complete diet derailment after one "cheat meal"? The obsession with nutritional perfection is sabotaging your long-term success more than you realize. Discover why "consistently good" beats "inconsistently perfect" every time, and learn about the Three Pillars Method® — a flexible framework that makes success inevitable. This anti-perfectionist approach to nutrition will help you string together more successful days, reduce food-related stress, and actually achieve lasting results instead of losing the same 10 pounds over and over again.

Why did Coach Glassman insist that "range of motion is non-negotiable”? Discover how moving through full, natural ranges in functional movements not only maximizes your performance and power output but also serves as your best defense against injury. Learn when ROM can be modified, how to safely progress toward ideal positions, and why settling for limited movement patterns might hold back your performance potential.

Every year, thousands of CrossFit athletes honor Lieutenant Michael Murphy with the "Murph" workout. But as the popularity of this workout explodes beyond CrossFit gyms, doctors are now warning about a dangerous trend: untrained athletes attempting this elite-level challenge and ending up hospitalized with "exploding biceps." After 18 years coaching Murph, long-time CrossFit coach Chris McDonald reveals what mainstream media gets wrong about CrossFit injuries and the CrossFit experience in general.

After years of struggling with alcohol addiction, Heidi Moody found salvation not in a bottle but in a barbell. Discover how the structure, community, and physical demands of CrossFit transformed not just her body but also her identity, providing the strength to maintain 15 years of sobriety and help others find their way. This story is about finding purpose and belonging when you need it most.

Struggling with overhead lockouts, weak front squats, or inconsistent kipping? The problem might not be your shoulders or hips; it may be your thoracic spine. While many focus on shoulder mobility, this overlooked section of your upper back could be limiting your PRs and setting you up for chronic pain. Discover why addressing issues here might be the key to unlocking your overhead strength, gymnastics potential, and pain-free training.

Can't hit the squat standard in CrossFit without pain? You're not alone. For many CrossFit athletes, limited depth isn't about effort; it's about mobility. Discover the hidden connection between your ankles, hips, and knees that could be the difference between hitting PRs or staying stuck. Learn two simple tests that reveal your mobility profile and targeted fixes that will have you squatting deeper, stronger, and pain-free.

Fats, composed of carbon, hydrogen, and oxygen like carbohydrates but with different structures, provide 9 calories per gram, making them an efficient energy storage system that powers the body during rest and between meals while fulfilling critical functions beyond energy production. Unlike carbohydrates, certain fats are essential nutrients (linoleic acid and alpha-linolenic acid) that the body cannot produce itself, while others contribute to hormone production, cell membrane integrity, and vitamin absorption.