Back Squat Strength Levels For Ultimate Frisbee

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For an Ultimate player, being able to complete 3 to 4 sets of 3 to 4 reps at around 1.5 times bodyweight is as strong as you probably need to be. The culture of performance training for Ultimate has completely shifted in the last 10 years. Back then, few knew what a hi-bar back squat was and even less could … Read More

We Launch a 1-Year training plan in August

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In the first week of August, Blue Ox will kick off a yearly training plan built around 6 benchmarks. Scott and I believe if you train these 6 benchmarks year after year, you’ll become a capable and generally happier human being. The schedule and details are at the end of this email. Over the next two weeks, Scott will explain … Read More

CrossFit Open 16.5 Tips, Tricks, & Strategies

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Initial Thoughts & General Comments Each year at the end of the Open, I reflect on what I’ve learned. And this year, perhaps belatedly, I’ve finally learned that I should never hold too tightly the guidelines that I perceive Dave Castro to be following when developing the workouts. I was one who thought that rowing would never show up in … Read More