Kylee, Return to Flight Part Three


This is part three of our series on Kylee, one of Madoc’s private training/coaching clients. Kylee sustained a fairly serious injury in December of 2013. You can read the first post here. We’re going to talk about unilateral and bilateral strength and stability training today, and how it has been worked into Kylee’s program. The first six weeks of Kylee’s … Read More

Next 2 Blocks Of Training, Triple WOD Challenge Saturday 9/6

Xi XiaNews

This week will be a transition week into the next block. It’s a shortie – 4 weeks of training, then a re-test/transition week. We’re going to focus on aerobic power and peaking our conditioning for the end of summer. You’ll see more variation than there was over the last block, plus we’ll re-visit some movements you may not have seen … Read More

Should I Do CrossFit?

Xi XiaNews

One of the common questions I receive from prospective and current members is “Should I do CrossFit?” I’m referring to people whose goals are health and fitness and not some specific skill or event (I’ve written about individualized training services that we offer here for specific goals). My answer to that question is “Should you move?” Lets get on the … Read More

Transition Week 1 of 1 Aug 4-10


Weekly Priorities How to read workouts for this block How to plan your schedule for the this block Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2 Monday 1 – Rest – Wednesday 1 – Rest – Friday 2 Priority #1 Monday Warm Up – Early to class? Start foam rolling like this. 1) Run 800m as a … Read More