Send us a text Many studies have induced mental fatigue to see if it affects physical performance. They have everybody perform the test under normal conditions. Then they wait a couple days. Then they take one group, and have them perform 30-60 minutes of mentally fatiguing tasks right before the retest. The other group watches a documentary. Here are the tests that mental fatigue is likely to make you worse at: Endurance (e.g. cycling at 80% intensity to exhaustion, 30 minute TT) Muscle Enduran...
Oct 01, 2024•19 min
Send us a text https://www.paulbweber.com/complete-athlete-process I see a problem with how evidence is valued in the CrossFit community. It seems like personal experience and understanding of "the methodology" are all that matter in the eyes of many CrossFitters. This belief is difficult to defend. First, you must believe that personal experience is more valuable than any other source of insight. So-and-so has the answers because he's jacked, won the CrossFit Games, etc. That's valuable experie...
Sep 24, 2024•24 min
Send us a text https://www.paulbweber.com/complete-athlete-process *Sunday last day to get early bird price Principle #1: The Strength-Muscle Endurance Relationship Principle #2: Muscle Growth is Highly Correlated with Long Term Strength Gains Principle #3: The Concurrent Training Effect...
Sep 19, 2024•26 min
Send us a text https://www.paulbweber.com/complete-athlete-process
Sep 10, 2024•19 min
Send us a text We discuss: What is training intensity? Common mistakes CrossFitters make in their conditioning Insights from elite, Norwegian endurance coaches and athletes Sport-specific insights for each endurance modality We'll review the common mistakes: Training high intensity too frequently Finishing conditioning sessions at RPE 10 Training with too much variety Assuming crosstraining will make you better in your primary modality No week to week control Starting workouts too hot Showing up...
Sep 03, 2024•46 min
Send us a text "The International Functional Fitness Federation (iF3) is a non-profit organization that serves as the international governing body for competitive functional fitness. Our goal is to increase safety and fairness in functional fitness competitions through implementation of a standardized rulebook, clear movement standards, written safety guidelines for event organizers, training for technical officials, and increased competitive opportunities for athletes. Competitive Programming i...
Aug 29, 2024•25 min
Send us a text In the wake of the CrossFit Games, many people have found themselves disenchanted with CrossFit. For some, they feel that an organization they used to align with has betrayed their trust. 1. it’s important to recognize what makes CrossFit attractive 2. once we understand those characteristics, we can know what we want to preserve while CrossFit goes through something of a reformation We discuss: 1. Degradation vs. Sanctity 2. Risk vs. Safety 3. Physicality vs. Skill 4. Primal Man ...
Aug 27, 2024•30 min
Send us a text Resources The Righteous Mind: Why Good People are Divided by Politics and Religion by Jonathan Haidt The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification https://robbwolf.com/2009/11/24/the-black-box-summit-or-how-i-got-fired-from-the-crossfit-nutrition-certification/ Games Event 4 Sprint Couplet: Were some lanes faster than others? /w Stats https://www.reddit.com/r/crossfit/comments/cqlzej/games_event_4_sprint_couplet_were_some_lanes/ The CASTRO ...
Aug 20, 2024•42 min
Send us a text A recent study anonymously surveyed professional fitness athletes. 1/3 of the athletes surveyed used steroids. Elite athletes report using steroids to increase sport performance, to make more money, and often believe that others are using them. Most athletes acknowledge that steroids are effective. Which is correct – steroids are very effective at building muscle and strength. Most athletes also acknowledge that steroids are cheating and risky to your health. However, despite the ...
Aug 06, 2024•27 min
Send us a text I was recently asked what my thoughts are on rucking for fitness athletes. The main differences between fitness sport and tactical training are: 1. Careerspan 2. Skills In short, tactical and fitness sport are different disciplines with unique demands.
Aug 01, 2024•19 min
Send us a text A study published last month looked at the characteristics of 19 elite fitness athletes. Here are some of their characteristics: Body Bodyweight M: 195lbs F: 150lbs Body Composition M: 12% BF (9.4-14.2%) F: 15-16% BF (13.2-17.8%) Lean Body Mass M: 165lbs lean mass (150-181lbs) F: 120lbs lean mass (114-128lbs) Strength Back Squat M: 415 +- 30lbs F: 285 +- 15lbs Relative Back Squat M: 2.13x BW Back Squat (1.94-2.32x) F: 1.93x BW Back Squat (1.77-2.09x) Anaerobic Capacity “Elite” at ...
Jul 30, 2024•24 min
Send us a text Join the interest list for the next training camp: https://paul-b-weber.ck.page/13e7cf61c4 2024 Training Camp Recap Friday "Combine" 1RM Snatch 1RM Back Squat 2k Row --- Saturday "Duathlon" 500m Swim 5k Run "Strongman" Station 1: 60 Seconds: Max Reps of 2 Axle Clean and Jerk + 2 Log Clean and Press Men Axle - 205# Log - 160# Women Axle - 155# Log - 120# Station 2: For time: 200m Run, 10 Tire Flips, 100ft Yoke Carry Men's Yoke - 500# Women's Yoke - 300# Station 3: Stone Over Bar, 6...
Jul 25, 2024•26 min
Send us a text In this episode: I have to miss a workout – can I switch days of my week around? Can I do Zone 2 on my rest day? How do I eat if I have to train right when I wake up? How do I know I’m improving my skill? My shoulder, knee hurts – what should I do? Should I get massage, cupping, scraping, chiro? What is a reasonable goal for me to set this year? What about supplements? How do I improve my mobility? Any information on cutting? What is muscle endurance? What about anaerobic training...
Jul 18, 2024•45 min
Send us a text Should you Do Explosive Training? Explosive Training - training with the intent to move as fast as possible, with speed characteristics faster than sport tasks In CrossFit, we are primarily concerned with performance in the Olympic lifts. The Olympic lifts fall in the strength-speed category. From here, we will define “explosive training” as any exercise that allows for faster rate of force development than the Olympic lifts. We will define these training styles, with example exer...
Jul 16, 2024•19 min
Send us a text Squat 1RM “Nearly Perfectly Correlated” with Weightlifting Performance The relationship between squat 1RM (both front and back squat) and weightlifting total had already been established in competitive weightlifters. A recent study confirmed this relationship across 13 weightlifters who had qualified for the 2023 World Championships. This simply describes the properties of the best lifters, it does not make any direct statements about how to train for weightlifting. Here are some ...
Jul 12, 2024•12 min
Send us a text We care about hypertrophy as CrossFitters because lean body mass is highly correlated with strength in the advanced and within individuals over time . There are two mechanisms of hypertrophy that appear to be primary: 1. Mechanical Tension 2. Metabolic Stress CrossFitters, generally, should emphasize strategies that optimize for mechanical tension because of: 1. The effect that lower rep ranges have on strength 2. Access to equipment There are other, what we might call “side effec...
Jul 09, 2024•28 min
Send us a text Why We Stop: Hypotheses about Fatigue Mechanisms in CrossFit Option A: Neural Drive + Disruption of Muscle Metabolic Homeostasis + Breathing Frequency + Heat + Heart Rate + Muscle Deoxygenation = Perception of Effort = Decision to Slow Down or Stop Option B: Muscle force cannot meet the demand Some combination of these two fatigue mechanisms, we suspect, explains exhaustion CrossFit. The questions are: to what extent is each limiting me in this workout? And what do I do about it? ...
Jul 04, 2024•21 min
Send us a text 1. The Strength-Muscle Endurance Relationship The higher the % of 1RM, the less you can repeat it. Maximal strength appears to have significant predictive power over muscle endurance above 40% of 1RM. The researchers concluded that the goal of a muscle endurance training program should be first to increase maximum strength until the specific load you are trying to endure is less than 40% of the individual’s 1RM . Only then should training shift to improving muscular endurance in t...
Jul 02, 2024•15 min
Send us a text Games Training Camp: https://www.paulbweber.com/training-camp Changes since Boz took over: 1. Odd objects are now more common than barbells (by almost double). Since 2021, the number of events including an odd object has gone from 20% to 40%. Since 2021, the number of events including a barbell has gone from 47% to 24%. Compared to Dave’s programming, Odd Objects’ value has doubled, while barbells’ value has been cut in half. This makes OOST very specific for Games Athletes. Howev...
Jun 27, 2024•16 min
Send us a text Three separate studies conducted since 2020 have found significant correlations between lean body mass and performance in weightlifting and powerlifting. Importantly, the subjects in all of these studies were well-trained. This diminishes the contribution of neural effects and magnifies the contribution of muscle mass as you become more advanced in training age. Strength is the sum of neural and morphological effects. Morphological effects are primarily driven by total muscle mass...
Jun 25, 2024•22 min
Send us a text 1. Pick your test. 10 Minute Assault Bike 2k Row 10 Rounds for Time Quarterfinal Workout 2 If it’s a mixed test, make sure the limiter is in fact conditioning and not something else. Make sure the limiter was not pacing. If you need to change your strategy and retest, do that first. 2. Choose your training frequency. 1x, 2x, 3x, 4x, 5-10x/week. Most athletes are going to land close to a 2x/week frequency for their high intensity. 3. Choose your training pieces. a. Long slow distan...
Jun 20, 2024•26 min
Send us a text In this episode, we answer the questions: How do you define Zone 2? When in an ideal training day should you do Zone 2? How do I know if I could be doing more conditioning? How do I know if I’m attenuating my strength gains? Is this the right RPE? Should I push through the pain or modify? How do I know I’m getting better at gymnastics? Should I make up a workout I missed? Should I train when I’m sick? Am I progressing fast enough?...
Jun 18, 2024•28 min
Send us a text Identify the separation . 1. Estimate time for each movement. Separation becomes greater and more likely the more time you spend on each movement. 2. Identify premium movements . Premium movements create more separation. They give an outsized reward for those able to move past them, and an outsized punishment for those who cannot move past them. Another way to describe premium movements is that the work requirements are dense . Anything with a dense work requirement creates more s...
Jun 13, 2024•9 min
Send us a text Strength 1. Lean Body Mass M - 200 lbs @8-10% body fat. 185 lbs of lean mass. F - 150 lbs @14-20% body fat. 125 lbs of lean mass. 2. Squat Strength 2-2.5x bodyweight back squat 3. Olympic Lifting Skill Snatch 65% of back squat Gymnastics 1. Straddle L Rope Climb 2. Hollow Back Press Conditioning 1. 6:40/7:40 2k Row (1:40/500m / 1:55/500m)...
Jun 11, 2024•20 min
Send us a text First Principles of Nutrition for Athletes 1. Sufficient Sufficient calories Sufficient carbohydrates to replenish muscle glycogen and blood glucose Sufficient fat to replenish intramuscular triglycerides, support hormones Sufficient protein for muscle protein synthesis Sufficient fiber to support long term gut health, which is essential for nutrient absorption Sufficient micronutrients to support organs and their functions 2. Consistent Consistent timing, food selection and amoun...
Jun 06, 2024•19 min
Send us a text In the last 5 years, the average bodyweight of a male Games Athlete has increased 5 lbs. The median bodyweight has increased by 7 lbs. In 2018, the median Games Athlete weighed 195 lbs. In 2024, the median Games Athlete weighs 202 lbs. On the women’s side, since 2018, the average bodyweight of a Games Athlete has increased by 3 lbs, from 146 to 149. Since 2018, the average bodyweight on both sides has gone up 2-3%. The increase may be bigger, as this data is self-reported. Many at...
Jun 04, 2024•14 min
Send us a text What is Zone 2? Zone 2 is a proxy for moderate intensity exercise, and one of the most important characteristics of it is that it is physiologically sustainable. Why is Zone 2 valuable? Intensity prevents you from training enough . Zone 2 allows you to accumulate a bigger training dose over the periods of time that really matter (months, years, career). How to do Zone 2 Because you are in a physiologically sustainable state, there is no need for rest. Zone 2 work can be cyclical o...
May 28, 2024•15 min
Send us a text Bottom line – SPECIFICITY Less specificity than simple barbell training When you have multiple training priorities (when you’re trying to improve in multiple disciplines simultaneously) then specificity becomes even more important. For a CrossFitter, the training effort you can give to any one discipline is less than it would be if you were just a weightlifter, just a gymnast or just an endurance athlete. When you have a scarcity of training effort, you need to be even more select...
May 23, 2024•12 min
Send us a text Mobility, Speed, Metabolite Tolerance, Recovery and Preparedness Peak biological ages by sport: Middle Distance Runners – 24 Sprinters – 25 Weightlifters – 26 *GAP* IronMan Triathletes – 33 Powerlifters – 35 Bodybuilders – 36 Mobility Shoulders and hips need more regular maintenance Positions required in CrossFit are not required by evolutionary biology, they require maintenance 20 minutes a day for shoulders 20 minutes a day for hips Every day 3 exercises for each, 1-2 minutes pe...
May 21, 2024•13 min
Send us a text Join the free training: https://www.paulbweber.com/base-training-blueprint What an offseason is not: Competing Simulated competing Training with no consideration for longevity Taking fatigue to the limit of your tolerance That is in season training, when all of those things are necessary So what is the offseason then? During the offseason, you train to address your weaknesses You identify, separate and pursue your training priorities You consider longevity And fatigue is tolerable...
May 14, 2024•13 min
