45.9 split by Pan Zhanle 👀

Training should make you: Strong, Fluid, Supple, and more athletic.

Today is the saddest day in CrossFit history. We are shattered by the loss of Lazar Đukić along with the entire CrossFit community. Lazar was one of our sport’s most talented competitors, but he was much more than an athlete. He was a son, a brother, and a friend to practically

Max Speed work is awesome. Prescriptions that look like 4x50 on 8:00 or 4x25 on 4:00 are super potent in emphasizing Fast-Twitch muscles, nervous system firing and wiring together, the body's ability to perform and produce massive amounts of energy and resources. But it's

Building smooth and clean strokes in Freestyle.

UNBELIEVABLE! 5x Olympic medalist Klete Keller 🇺🇸 saves a teenager after getting wrecked on a jet ski. Klete settled right into his two-time-bronze-medal winning-400-pace while swimming out to him, then brushed off his lifeguard skills with a little mouth to mouth. On the

True teaching is about doing not about knowing.

Shapes and Positions are powerful teachers and feedback mechanisms. It immediately tells you how strong you are in that place or that part of a movement. Get in shapes and positions often ⚡️

What’s the most important attribute you believe a coach should have?

Breast / Free focused session. Heavy amount of Speed in the last bit. If not fully recovered this would probably not be effective. This kind of workout you need to come in Fresh. Speed training happens when there is very little residual fatigue.

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If you look at average distance workouts it looks more simple than the average sprint workout. Every great sprint coach through trial/error/and education has learned that variety triumphs against blandness when it comes to maximizing sprint SKILL! Looking at Dave Salo or

Building.

No workout is complete without a Master Shifu quote.

Backstroke Random Practice with purpose.