Resources in Training

Time to Squat: What to expect for the next 6 weeks

Time to Squat: What to expect for the next 6 weeks
May 27 2015 Program Structure

You’ve always wanted a bigger squat – time to earn it. Starting this week you might have noticed a big shift from our last 16 week block of training. For the next 6 weeks we are hitting a squat cycle as a gym and with it comes a few other changes to our regular programming schedule.... Read more »

Why and How we Scale workouts at CFIS

Why and How we Scale workouts at CFIS
April 12 2015 Philosphy

The word scale is sometimes seen as a dirty word in CrossFit. People don’t like the idea of changing the prescribed framework of the workout because they think it somehow means they’ve accomplished less or haven’t pushed themselves hard enough. Unfortunately, this couldn’t be farther from the truth.

How to use 5/3/1 at Ironstone

How to use 5/3/1 at Ironstone
February 07 2015 Program Structure

In our last post “On Strength Training” we discussed the basic framework for how we will be tackling strength cycles. In a future post we will explain in more detail how our programming template works and what the purpose behind each segment is. Today we would like to focus on the details of how 5/3/1 will... Read more »

On Strength Training at CrossFit Ironstone

On Strength Training at CrossFit Ironstone
January 23 2015 Program Structure

Starting Strength: Basic Linear Progressions When we start strength we would be foolish if we didn’t take advantage of the amazing grace period that comes with it – easy and fast strength gains! Assuming you are a novice to heavy-weight compound lifts your body will adapt rapidly to the stress of training as long as... Read more »

Training and your body 1: On the purpose of training

Training and your body 1: On the purpose of training
December 10 2014 Knowledge

If you ask any athlete why they train you will probably get answers ranging from “to improve” or “to get better at my sport” to something more specific like “to get faster/stronger/more precise.”