Ski Erg Technique If you want to improve your efficiency on the ski erg for CrossFit, Hyrox, or other functional fitness activities, this guide is for you. Below, we break down the proper ski erg technique so you can maximize your performance and energy efficiency.   Related Content: Rower Technique Tutorial Build Your Engine eBook (free) Build Your Engine podcast...

Merach NovaRow R50 VS Concept2 If you’re shopping for a rower for your home gym, chances are you’ve heard of the Concept2 RowErg—a machine that’s been the go-to for CrossFit athletes, rowers, and fitness enthusiasts for years. But at nearly $1,000, is it really worth it? Enter the Merach Nova Fit R50, a budget-friendly alternative that offers similar features at...

The Ultimate Erg Rower Technique Tutorial For functional fitness and CrossFit athletes, rowing is a foundational monostructural movement in fitness programming. However, unlike complex movements like the snatch, muscle-ups, and toes-to-bar, rowing doesn’t appear as intimidating, leading many athletes to overlook optimal form. This Erg Rower technique tutorial will guide you through the key components of mastering rowing form so...

Let’s be honest: Throwing heavy barbells, swinging from rings, and crushing a high-intensity metcon is much more fun than steady-state cardio. But for many CrossFit athletes, lower-intensity training can be the best way to improve their gym performance. This article will outline why we should do more Zone 2 cardio for CrossFit Athletes.   Zone 2 Cardio for CrossFit Athletes What Does...

I’m really excited this week to have Josh Jeffery of Carolina Performance Training join us to discuss the need for fitness athletes to develop their aerobic energy system. This is often skipped over in the fitness world but greater aerobic fitness will improve performance greatly. Josh does a fantastic job sharing the need to develop aerobic fitness, the limiters of...

Blood flow restriction training has recently emerged as a game-changer in the rehab and sports performance worlds. While typically strength & hypertrophy gains aren’t seen without lifting weights greater than 65% of an individual’s one-rep maximum, with blood flow restriction training (BFR) similar gains have been seen with loads as low as 20% of an individual’s 1RM! Even more impressive...