Benefits of Tempo Lifts by Dan Pope

Here is a link to a great article from our friends over at Fitness Pain Free about the benefits of implementing tempo lifts into your training. 


In case you aren't familiar with tempo lifts below is a video of me performing some tempo strict press.


The numbers 5 1 X 1 Are in this order.

5 - The first number = The eccentric of the movement, or lowering of the weight to the earth, or the lengthening of the muscle

1 - The second number = The pause/hold or time before changing...

CF Games Open 14.5 Movement Prep and Mobility Tips!

Here it is! The final week! It's not surprise with this combination of movements. I am a little surprised that there is not time cap. This is going to take some people a long time. 

21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.



For the thrusters: 

Pretty straight forward. If you have weightlifting shoes, I suggest wearing them to help with ankle mobility. The more you are on your toes, it will eventually blow up your lower back. If not already from all of the burpees. I still suggest prepping your ankles on...

CF Games Open 14.4 Mobility & Recovery Tips

Welcome back! 2 More left!

14 Min. AMRAP:

60 cal row

50 toes-to-bar

40 wall-ball shots, 20/14 lb. 10'/9' target

30 cleans, 135/95 lb.

20 muscle-ups



Efficiency is the name of the game on this one. For those of you with short hammy's and poor hip flexion the TTB are going to be a bit of trouble. But not to worry! Here are some tips to follow to help increase your range of motion and easily assume proper positions so you can save as much energy as possible!


The tighter your hamstrings the harder it is going...

CF Games Open 14.3 Mobility & Recovery Tips

Welcome back!

Well, here it is. 14.3:

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch


This week's CFG Open workout is a couplet of some pretty basic movements, deadlifts and box...

CF Games Open 14.2 Mobility & Recovery Tips

This week's CFG Open workout is a couplet of some pretty complex movements. Here are a few suggestions on how to best prep for these so you can get the most out of your performance. Most of the world is going to be limited by how many chest-to-bar pullups they can do, so let's try to move as efficiently as possible on the overhead squats to get the most out of our pullups. 


Overhead Squats: Shoulders or ankles. Which one will be the limiter? Well it certainly isn't going to hurt mobilize both of them. Starting with the ankles:...