METHODOLOGY

Midline stabilization is one of the fundamental movement themes in CrossFit, crucial for both performance and injury prevention. This article explores what it means, why it matters, how to assess it, and when deviations from a neutral spine are acceptable.

VO2 max, often touted as a critical measure of aerobic capacity and overall health, has sparked debate in the fitness world about its importance and relevance. While VO2 max testing provides insight into cardiovascular fitness by measuring oxygen consumption during maximal effort exercise, its applicability as a sole fitness marker is limited, especially in CrossFit.

At CrossFit’s Level 1 and Level 2 Certificate Courses, athletes learn the foundational movement theme of “core-to-extremity,” a principle that underpins safe, efficient, and powerful movement patterns. Core-to-extremity describes the ideal sequence of force generation, starting with the midline and progressing outward to the extremities, enabling athletes to stabilize the spine, maximize force, and prevent injury. Movements like the clean, push press, and rowing stroke demonstrate this concept, but poor mechanics—such as early pulling or pressing—can compromise performance and safety. By focusing on proper execution and identifying common faults, coaches and athletes can refine their mechanics, improve efficiency, and achieve better results in both training and competition.

There's always a balance between setting high standards and adapting workouts to meet athletes' needs. While programming for the "best" is a useful guideline, effective coaching requires scaling workouts to align with the intended stimulus, challenge, and motivate athletes at all levels. It's okay to set ambitious prescriptions, occasionally designing workouts that most athletes can complete as prescribed, and maintaining high standards to drive progress and achieve measurable results.

Sometimes CrossFit gym members may ask their coach if they need extra programming to get fit. Much of the time, at the heart of this question is a general misunderstanding of the CrossFit methodology. That and the fact they’re used to working out hours a day to maintain or achieve some level of fitness they think is appropriate. The short answer is no, but there are a few ways to educate members on this topic.

At CrossFit Roots, the whiteboard routine is a foundational element that begins and ends every class, playing a crucial role in communication, class efficiency, athlete progress, and community building. It helps coaches establish leadership, provide clear scaling options, and set expectations, creating an environment where athletes feel supported and confident. This practice promotes class cohesion, accountability, and personal connection between athletes and coaches. The routine, refined over 15+ years, also encourages athletes to engage more deeply with their performance, fostering a strong, trusting, and goal-oriented community.

Many Level 1 CrossFit coaches wait too long before taking their Level 2. This article details three reasons why taking your Level 2 Certificate Course sooner rather than later.

CrossFit advises mastering a strict pull-up before attempting kipping pull-ups to establish a solid foundation of shoulder stability and strength. However, it's not uncommon to find members in your affiliate who have been doing kipping pull-ups for years yet struggle with a single strict pull-up. 

CrossFit coaches understand that we are always striving to balance the safety, efficacy, and efficiency of our program, but it is valuable to arm yourself with data to debunk the naysayers and educate your athletes. Join Stephane Rochet as he has a theoretical conversation that CrossFit coaches have encountered numerous times in their careers — with the physical therapist who says “CrossFitters keep him in business.”

Go deep into the beautiful movement that is the push-up and learn a myriad of push-up variations and scaling options that can be used to drive adaptation and development in this often under-developed and overlooked movement. If you’ve reached a perceived “dead end” with an athlete and their push-up development, this article is for you. As a team of CrossFit coaches, let’s push the envelope on how we coach the push-up and the various options we offer for development.