LEARNING LIBRARY

Mental toughness is the ability to perform consistently under stress. CrossFit uniquely develops this trait by exposing athletes to challenging workouts that demand both physical and mental resilience. Techniques such as maintaining proper form under fatigue, using positive self-talk, staying present in the moment, and valuing the outcomes of hard work cultivate a mindset of perseverance and confidence. Over time, these strategies not only improve performance in the gym but also equip individuals to handle life’s challenges with greater resolve and adaptability.

CrossFit challenges the narrative that aging leads to inevitable physical decline, offering a lifelong approach to fitness that improves work capacity and health markers at every stage of life. By focusing on mechanics, consistency, and intensity, CrossFit helps delay age-related limitations, promoting strength, endurance, mobility, and independence. Starting young builds a strong foundation, while training through adulthood maximizes fitness, and adaptations in later years maintain quality of life. Even sedentary individuals can benefit from starting CrossFit at any age, emphasizing that aging well is a matter of active, intentional choices and continuous training.

The holidays can disrupt routines, but with planning and mindfulness, you can enjoy the season without losing progress. Prioritize moderation in nutrition by planning meals, focusing on protein and veggies, staying hydrated, and avoiding the snowball effect of overindulgence. Stay active with simple, travel-friendly workouts like bodyweight WODs, hill sprints, or outdoor runs, and involve family and friends for fun. Remember, consistency throughout the year matters more than perfection during the holidays, so stay flexible, move when you can, and enjoy the season.

Starting your journey as a CrossFit coach is an exciting and transformative experience that requires preparation, openness to feedback, relationship-building, and self-care. By thoroughly preparing for classes, seeking constructive feedback, fostering a supportive community, and pacing yourself to avoid burnout, you can create impactful experiences for your athletes while building a sustainable and fulfilling coaching career.

Intensity and variance are essential to CrossFit programming, driving results and fostering broad fitness. Preserving the intended stimulus of each workout ensures we optimize both elements. Factors like how a workout feels, loading, timing, volume, and movement patterns play a crucial role. The math method helps scale workouts to maintain intensity, guiding athletes to hit the desired time or rep targets. Whether tackling Fran, Cindy, or Amanda, scaling appropriately ensures athletes achieve the intended stimulus, maximizing fitness and results over the long term.

In 2012, Mike Egan became a bilateral amputee while serving in the Marine Corps. With a passion for serving others, Egan turned to CrossFit to help disabled athletes.

The deadlift, a fundamental hinging movement pattern, is highly effective for building strength, increasing muscle mass, improving back health, and enhancing athletic performance. Engaging major muscle groups like the glutes, hamstrings, and spinal erectors, the deadlift supports full-body strength and resilience. Regular deadlift training promotes muscle growth and reduces back pain by strengthening the spine and surrounding muscles. It also boosts athletic abilities, improving speed, power, and midline stability essential for sports. By incorporating deadlifts consistently, you can achieve significant improvements in strength, health, and overall fitness.

Body proportions play a significant role in lifting technique, influencing balance, depth, and positioning in movements like squats and deadlifts. Athletes with longer femurs often need to lean forward more during squats and can benefit from strategies like adjusting stance width, improving ankle mobility, or wearing shoes with elevated heels. Conversely, shorter femurs allow for a more upright squat posture with less mobility demand. In deadlifts, long torsos require stronger spinal erectors to maintain neutral positioning, while shorter torsos with longer arms and legs enjoy better leverage. Understanding these proportions and tailoring technique accordingly can optimize performance and help athletes achieve new personal records.

Contrary to misconceptions, older athletes can increase strength, improve physical capacity, and benefit from training with intensity, which helps reduce injury risks and maintain muscle mass. Complex movements like gymnastics and weightlifting are crucial for improving coordination, agility, and balance, especially as neurological skills become harder to develop with age. While recovery may take longer for older athletes, proper lifestyle choices like good nutrition, sleep, and stress management allow older athletes to train hard and recover effectively, making CrossFit scalable and transformative for all ages.

Spencer Michaelsen faced many barriers living with autism, leading to a sedentary life. But one CrossFit coach was determined to provide him with an outlet free of all barriers.

It’s the most wonderful time of the year … unless you’re running out of ideas on what to gift the CrossFit athlete in your life. We’ve got you covered! Whether they need — or want — more gear, read on for the ultimate gift guide for your favorite CrossFit athlete.

In CrossFit, athletes use three primary grip strategies for deadlifts: the double overhand grip, hook grip, and mixed/alternating grip. The double overhand grip is the weakest but excellent for developing grip strength, which transfers to movements like pull-ups. The hook grip, stronger than a double overhand, involves wrapping fingers over the thumb and is essential for Olympic lifts, though it can be uncomfortable. The mixed grip, the strongest for heavy loads, offsets bar rotation but can lead to imbalances or bicep injuries if not alternated between sets. Coaches often recommend using a double overhand grip as long as possible to build grip strength, switching to a mixed grip for heavier lifts after practicing proper technique.

In the final article in this six-part series, we discuss how following CrossFit’s fitness and dietary guidelines not only enhances physical performance but also fortifies your body’s immune system. Protein is vital in this process, supporting immune cell production and function. High-quality animal proteins provide essential amino acids like glutamine, arginine, and cysteine, critical for immune defense and recovery. This holistic approach to health strengthens your body against chronic diseases and acute illnesses alike, making fitness a lifelong pursuit.

Part 5 of the "Primer on Protein" series focuses on the role of protein in the body’s antioxidant system. CrossFit’s nutrition prescription emphasizes protein-rich foods like meat, fish, eggs, and dairy, which provide essential amino acids that help the body build tissues, hormones, and immune cells. A key component of the body’s defense against oxidative stress, caused by free radicals, is the production of antioxidants like glutathione and melatonin. Consuming enough dietary protein supports the body's ability to fight oxidative stress, helping to protect against chronic diseases, aging, and injury while enhancing overall performance.

CrossFit programs for kids and teens provide lifelong benefits by combining positive coaching, functional fitness, and a family-friendly environment. These programs boost confidence, skill development, and teamwork while teaching young people natural movement patterns that improve strength, coordination, and injury prevention. A supportive environment with age-appropriate equipment, clean branding, and engaging class formats encourages participation and fosters a love for fitness, laying the foundation for lifelong health and wellness.

The holiday season often leads to small weight gains that add up over time, increasing health risks and straying from fitness goals. Instead of letting indulgence derail your progress, focus on staying intentional with your choices, prioritizing movement, and maintaining discipline. Enjoy the season while aligning your actions with your long-term health and performance aspirations. Come January, you’ll thank yourself for staying consistent, waking up stronger, fitter, and proud of your commitment.

When athletes feel stuck, it’s crucial to address three areas: performance data, lifestyle, and workout intensity. Reviewing workout logs often reveals progress they’ve overlooked, such as faster times or improved skills. External factors like sleep, nutrition, and stress can also impact performance, and simple adjustments can help. By addressing these factors, coaches can help athletes stay motivated and on track toward their goals.

CrossFit became the tool Luis Vela needed to overcome his alcohol addiction, but it was only when he embraced support from his community and put in the work that he began to experience the life-changing transformation he so desperately needed.

Part 4 of the "Primer on Protein" series focuses on the importance of dietary protein for maintaining healthy joints and connective tissues. Protein, particularly collagen, plays a crucial role in supporting tendons, ligaments, cartilage, and fascia, which enable smooth and pain-free movement. Collagen is built from amino acids like glycine and proline, found in foods such as slow-cooked meats, bone broth, and skin-on poultry or fish. Without adequate intake of these collagen-building nutrients, connective tissue can weaken, leading to joint pain, stiffness, and an increased risk of injury or osteoarthritis. By consuming protein-rich foods, we ensure strong, flexible, and resilient connective tissue, promoting long-term health and mobility.

The Professional Coach is sent out to more than 250,000 CrossFit coaches each week. Designed to help you become a better coach, no matter how long you've been coaching, this publication provides a wealth of articles, media, and webinar opportunities that cover all aspects of coaching, including best practices, real-world coaching application, scaling, methodology, nutrition, and more. With contributions from experts inside and outside the CrossFit space, this is the ultimate tool for coaches like you who are looking to improve their skills and knowledge.