Express your athleticism: Part 1/4 of "World Class Fitness in 100 Words"

October 2002 was when Greg Glassman developed what became known as "World Class Fitness in 100 Words". In it he categorized, better than any fitness professional before, what it means to be "fit" and, more importantly, how to achieve it.

A good question to ask would be: How many of us still adhere to this formula 15 years later?

Don't worry, you don't have to answer yet. Over the next 4 weeks we will be picking apart what is entailed in these 4 principles to better understand it ourselves but also to come to terms with our fitness and better understand it. 

Today we will be discussing what it means to "Regularly learn and play new sports." How many of us have tried a new sport/activity this past year? 

Let's start by saying attending CrossFit does not count as playing a new sport.

The original prescription for CrossFit is to attend 3 Days of exercise followed by 1 Day of rest, then 2 Days of exercise and 1 Day of rest again. How many of us on those rest days or after our scheduled CrossFit class are learning new sports or playing new sports? I will be the first to say that I have not done so in the past couple of years.

My original draw to CrossFit was to help improve my ability on the soccer field in college. I would workout 4-5x/week and when I wasn't exercising I would be practicing and refining my skills in soccer. There is no doubt in my mind that it helped me become a much better and more versatile soccer player but since those days I have not engaged in regularly learning and playing new sports.

Fast forward to 2017 and I was fortunate enough to experience what the principle truly means. This past weekend at the Adirondack Extreme Adventure Course I was reminded of the playgrounds I use to play on as a kid except these were a lot higher and lot more complicated. We were taught the fundamentals of how to use the materials connected to our harness so we were safe and it was the most fun of had in a very, very long time. What was I doing? I was "PLAYING." 

Lets define what it means to "play" and see what comes up.

play (plā/) verb

1. engage in activity for enjoyment and recreation rather than a serious or practical purpose.

play (pla/) noun

1. activity engaged in for enjoyment and recreation, especially by children.

The latter definition of "play" as a noun hits it on the head with what we think when we hear the word "play". What I want you all to do is to instead hear the first definition. Hear enjoyment, hear laughter, hear tranquility and expression.

Why do we stop playing?  

For all different reasons you have convinced yourself you cannot "play" any longer: "I'm not quick like I once was", "I'll hurt myself", "I'm busy". Simply put, these excuses should not stop you. In fact these statements should motivate you to want to attain a greater level of "play". If you're not quick like you once were start working on your footwork or reaction speed by honing in on the olympic lifts where there is a fast connection between mind and body. If you were always hurting yourself in the past then work more on injury prevention through corrective exercises and making sure your body is structurally balanced. If you're busy you better start clearing off your schedule and allowing yourself to enjoy what it means to be human - enhance, engage and enjoy new experiences every day!

So, next time your friend asks you: "Hey, want to come try (crazy sounding activity/sport) this weekend?" Your answer better be: HELL YES!

"When fear dies, you begin to live", Key Takeaways from Elite Minds by Dr. Stan Beecham

This book is more about understanding how to perform at your best level possible while using sports as the background because the competitive arena as well as work environments with the added stressors reveal who we truly are and who we truly can become.

The 3 Steps of Committing to a New Lifestyle

The first step is walking in the door. Shopping for the right facility, and hopefully the right coach, to fit your needs and create the best environment for you to succeed. Now, anything worth doing is worth doing right, and that is why I would encourage you to interview and consult with coaches to utilize them to help you with their education to generate true health and not just tell you what they think they want you to hear.

The truly hard aspect of this first step is the financial commitment. You have to understand that this is going to be an added expense, but it is going to directly benefit your life and lifestyle, what ever it may be, which is the whole point of income anyways, right? Now you have done step one, showing up.

Now that you have found the right coach and therefore the right facility, the second hardest part is adjusting your nutrition. I am going to repeat this more than just this once. Anything worth doing is worth doing right. If your coach has your best interest at heart, they are going to not only coach, but give you resources and homework to help you self educate your self on nutrition.

Every person is different and your coach probably can’t be with you 100% of the time, so you’ll need some self education to help him fine tune your nutrition as you proceed along your path. This takes a lot of commitment and will power. Your coach will help you learn how to manage your time and how to prepare your meals to fit your needs and wants, but you have to APPLY IT as well as STAY DISCIPLINED. Now you have completed step two, becoming disciplined about your nutrition.

The third and hardest step, as these have been in order from easiest to most difficult. PROPER RECOVERY. Your coach should ask about how you are sleeping and give your know how as well as more homework when it comes to your mobility and recovery. “Come on now Dale, you have now mentioned homework twice. Why am I paying for a coach if I have to do homework?” Here it is again, anything worth doing is worth doing right.

That is because health isn’t attained only by going to the gym and cooking healthily. If you are not sleeping, not working on your mobility and trying to rush, you are going to delay your process by taking more steps back than forward. Working on your mobility at home with direction from your coach will not only help you recover faster, but will also prevent you from becoming injured while you are not being supervised by your coach.

None of my clients have ever been injured while working with me, but have significantly delayed their growth by not taking care of themselves outside of the gym. 

Back on the note of sleep. If you aren’t sleeping well, have trouble sleeping, wake up regularly, wake up still feeling tired, etc., then you are not going to progress as you should. You will most likely continue to break down, see little beneficial change and eventually get hurt. If you are working with an educated coach, they will ask about your sleep habits regularly. Do not lie to them just because you know they are going to tell you things you don’t want to hear or think you can’t do.

“Maybe try turning off your tv and cell phone 30 min. before you plan to go to sleep. You may want to cut out that glass of wine with dinner. Reading may not be the best thing for you as you still have to have a light.” The list is endless. This comes back to your level of commitment, and if you truly want better health, a better life and to stimulate change, you have to work hard and make it happen. Now you have concluded step 3, proper recovery.

Making the decision to commit to your health usually comes with a lot of behavioral change. Last time. Anything worth doing is worth doing right. You have to take time and commit to going to the gym, take time to prepare your food, actually eat that food and make time at home to properly recover so that you can be best prepared for the next days growth opportunities.

This is no easy task and there are many other steps that are a part of this process, but these are the most easily recognized and some of the hardest to make. First is walking in the door and taking the time to find the right coach and facility that have your best interest at heart. Second is committing to your nutrition, getting educated about it and learning to be disciplined.

Third is making sure that you are properly recovering and spending some time on yourself outside of the gym so you can be best prepared for what your coach has planned for you next. (My clients have homework, and if they don’t do it at home, they have to do it in front of me during the session. This means we get less done during the session than I had planned, thus delaying the speed of their progress.) None of this is easy. You have to work hard for it and earn it. Now the decision is yours. GET COMMITTED AND GET STARTED!

3 Reasons to Stop Cherry Picking Your Workouts

Nigel O’Connor, owner of CrossFit Basingstoke ( ) in the UK, tried an experiment a little while ago. He didn’t post his gym’s workouts on their blog for one week.

All hell broke loose!

“It was like I told them Christmas was cancelled,” O’Connor said. “As much as I try to educate my members that they need to work on all areas of fitness—strength, mobility, endurance, I still get members on working on their weaknesses, not turning up to strength sessions as they feel they aren’t getting a sweat on, or other spectrum people hitting weights all the time but miss the met cons because they’re hard.”

Workout cherry pickers exist at almost every gym in the world, and as coaches we get a little sad when they cross our paths. Why? Because we have your best interest in mind.

The three main reasons people choose to cherry pick their workouts seem to be:

  1. “The workout looks ‘too light’ or‘too easy.’”

  2. “The workout looks too hard or intimidating, and I’m not good at any of those movements.”

  3. “Isn’t what we do just random anyway? Who cares if I cherry pick?”

Let’s address all of the above:

1. Too light:A workout may not be what it seems

Have you ever looked at a workout and thought to yourself, ‘That won’t be very hard.’ And then when you do it, it proceeds to kick your ass?

Yesterday we did 60 seconds of plank plate passes and 60 seconds of Defranco as a "cool down". On paper, it looked pretty easy. In fact, people were asking what the point of this simple task was.

But after 6 minutes, shoulders burned, lats ached, and mental wills were tested.

In reality, the seemingly light 6-minute interval workout was programmed to gain muscular endurance. As lactic acid starts building in the arms after a few intervals, shoulders, forearms, abs, traps, and back start to burn. Often when this happens, athletes stop and take a break before they reach muscle failure. But in this case, the task wasn’t so difficult that anyone was ever going to fail a rep, so instead they were required to continue to push through the pain, ultimately training their bodies to flush lactic acid out of their arms and into other areas of their body. This improved efficiency at buffering lactic acid, and increased muscular endurance, will translate into movements like high-rep handstand push-ups. 

The point is only to say you can get unexpected value out of drills and workouts you’d least expect. So instead of wishing there were harder movements programmed every day, like high-rep handstand push-ups, take comfort in the fact that your handstand push-ups can get better in many ways.

So the next time you’re debating skipping the day because it doesn't seem hard enough for you, think again. It might hit you in a productive way you won’t see coming.

2. Its too hard and Im not good at it:Put aside your worries and fears

On the other side of the fence are athletes who skip workouts because they look too hard. Talk to any gym owner and ask them what happens when they program a 5-km run? The gym becomes a ghost town because everyone knows how awful a hard 5-km run feels.

I challenge you to find a way to put your fears and ego aside and just walk through the door. Once you’re at the gym, the energy from the coaches and other athletes will carry you through the workout. One way to do this is to verbally commit to a friend that you’re meeting him/her at the 5 p.m. class after work.

Often, people get scared of workouts and skip daunting sessions when benchmark workouts like Fran or Helen show up. If you have been training for a while, you've probably done those workouts a few times and know how hard can be. And how painful it will be if you try to PR. 

Here’s my advice:

Get that word PR out of your mind. Look yourself in the mirror and say, “Who the F cares if I PR today? It’s not a reflection of my self-worth! All it means is I happened to exercise faster than the last time I did that workout.”

And then remind yourself that you’ll feel more guilty and shame bailing from the workout than you ever will from showing up and failing to go a little faster than last time. 

3. Workouts are random, right?: A bigger plan in place

Because we do so many types of movements and workouts each week, it might seem to you that workouts are random and varied, but we can assure you there’s more thought and planning to it than that. 

Much planning has gone into creating a plan for the week, the month, the quarter, and even the year—to help you get as fit as possible. Choosing to skip certain days or certain types of workouts just means you won't be getting the most out of the programming we put a lot of time and effort into creating.

When you skip workouts and cherry pick, you’re actually turning the program into a more random one. It’s not that you won’t still improve from chaotic programming, but your improvements will be better if you follow a balanced program with more consistency to your weeks.

Soif you know whats good for you, show up on the days your mind is feeling dread, fear, disappointment, confusion or skepticism. Those days might just be where the gains will be made. 

5 Nutrition tips when battling an injury

When you’re injured, it’s easy to feel helpless. As if the situation is out of your control. That there’s nothing you can do.

While this is true to a certain extent, there is one important thing you can do to ensure you heal fast and properly: Nutrition!

5 Nutrition tips when battling an injury (from The Essentials of Sport and Exercise Nutrition, a Precision Nutrition textbook)

5. Protein

Never is it more important to get enough protein than after an injury.  Why? Because it’s a building block for growing and maintaining healthy tissues in the body, which is exactly what you need to do after an injury.

By “enough,” they recommend 1 g of protein per 1 lb. of bodyweight.

4. Vitamin A

Vitamin A helps with inflammation, especially in the early stages of tissue repair. It also strengthens and speeds up the organization of new collagen tissue.

Sure, you might already be taking a multivitamin, but check the dosage on your bottle. Chances are you could use a little more than whatever’s in your vitamins. I

They recommend 10,000 IU/day for the first two weeks post-injury. (Long term supplementation of this kind of dosage is not recommended and could lead to toxicity, but it is good during the acute phase).

Food sources high in vitamin A: Spinach, liver, carrots, sweet potatoes

3. Vitamin C

Vitamin C helps fight infection, as well as strengthen collagen fibres—a protein that forms the structure of tissue.

They recommend 1 to 2 grams per day, especially in the first 3 to 6 weeks after an injury.

Food sources high in vitamin C: red peppers, green peppers, strawberries, kiwi, and, of course, oranges

2. Zinc

Zinc is needed for DNA synthesis and protein construction. Also, zinc deficiencies have often been linked to poor wound healing, so if your injury is a wound, up your zinc uptake. 

They recommend 15-30 grams per day during the first 3 to 6 weeks after an injury.

Food sources high in zinc: oysters, lobsters, beef, chicken. Some non-meat sources: chick peas, yogurt, baked beans

1. Copper

Copper helps strengthen new tissue and build red blood cells, both of which are important after an injury.

They recommend 2 to 4 mg/day for the first 3 to 6 weeks after an injury. 

Food sources high in copper: oysters and other shellfish, whole grains, beans, nuts, leafy greens, potatoes and organ meats

One final bonus tip: You might want to reconsider your fish oil intake after an injury. Its anti-inflammatory qualities might actually slow healing…

If you’re injured, take what little control you do have: Rest up and eat and supplement smart!

5 Ways You Know a Workout Went Wrong!

 Hmm... I wonder what it could be?

Hmm... I wonder what it could be?

I asked five clients what “giving it 100 percent” in a conditioning workout looks like to them. And received these five answers:

  1. When I’m left feeling nauseous.
  2. When I post-workout vomit.
  3. When I hate my life by round 2.
  4. When I dread the pain I’m going to be in all day at work.
  5. When it takes me all day to feel useful again.

People often feel like when one of the above happens it means they gave it 100 percent effort. Usually they also assume their effort means they maxed out their performance abilities.

I would argue the opposite: If one of the above happens to you, you probably could have performed better AND suffered less in the process.

What do you mean? 

Doesn’t pushing 100 percent to the edge of death mean you went as fast as you could? Performed as well as you could?

No, it doesn’t.

Truly maxing our your performance—for our purposes, meaning getting the best time or completing the most amount of work in any given workout—usually looks and feels like a sub-maximal effort. 

Why? Because it probably means you paced the workout perfectly, which means you never have to reach that horrible, horrible place until the very end of the workout—when you’re attacking your sprint finish. Think of it this way: Getting to that horrible redline place means you’re immediately going to have to slow down. But staying below the redline threshold means keeping up a more consistent, and overall faster, pace.

An analogy that I like is: Get high but don’t overdose!

So remember, if any of the below situations have ever happened to you, it does NOT mean you’re a stud who has the mental tenacity and physical prowess to push through pain. It means you lacked intelligence on that day when deciding how fast to go:

5. Temporary deafness or blindness

I have heard many reports of people doing a sprint workout—think 3 to 5-minutes of thrusters and pull-ups—and feeling like they can’t hear out of one or both ears. Same deal, losing sight in one or both eyes = Bad news for the performance score.

4. You might fail a burpee

If you’re in the middle of a workout and you think there’s a chance you might fail a burpee, something has gone wrong with your pacing.

3. Pukie

Throwing up has somehow become a badge of honour in our community. But usually it means you ate too close to working out, or you misjudged your abilities.

2. Lip quiver

If your lip starts to quiver, or your face goes numb, you just redlined yourself to the point where your performance will definitely be below your best today.

1. Scared to drive

If you’re scared to drive after your workout and need a solid 45 minutes to sit and stare, you certainly didn’t pace yourself properly.

Alas, all is not lost. We have all made the mistake of going out too hard a time or two in our lives. Pacing is something that can be learned.

Here’s what a conditioning workout should feel like when you’re truly going “100 percent” and maximizing your performance score:

Let’s say it’s a 5-round conditioning workout of rowing, KB swings and pull-ups:

  • Each round should be approximately the same speed, with the first and last rounds being slightly faster than the middle three rounds.
  • You should break the reps up in the same way in virtually all 5 rounds. Again, during the first and fifth round, you might go for slightly bigger sets. In other words, don’t do the first round unbroken if you’re going to break up the other 4 rounds. 
  • You should feel like you’re physically holding back in round 1 and maybe even round 2—like you have more in the tank.
  • Round 3 and 4 should feel more difficult than round 1 and 2, as you’re starting to fatigue, but not so difficult that your pace slows down.
  • Round five should be very hard because you’re pushing faster than the previous rounds. This is the time to try to go unbroken—to leave it all on the floor, if you can. Ideally, your fifth round is slightly faster than the rest, but not too much faster as that probably means you went too conservatively. 

Practice, Practice, Practice

A good way to practice this is to pay attention to your split times. In a 5-round workout, check your split each round and see if your pace drops off the first to fifth round. Similarly, during an AMRAP (as many reps/rounds as possible), check to see how much work you complete in the first half compared to the second half.

Good luck!

Why Group Classes Might Not be Enough for your Fitness

Bootcamps and group classes are good for a few things. They are:

  1. social,
  2. fun,
  3. and they motivate you to work harder than you otherwise might.

But they have their limits. They do not:

  1. take into consideration your specific physical weaknesses, limitations or goals,
  2. nor are they all that effective in prescribing specific intensities to ensure you’re getting the most effective stimulus to promote physical adaptations.
  3. Also, it’s next to impossible for group class programming to be a complete training program, as people come and go as they please, often missing important sessions each week. Essentially, you’re at the mercy of a generic fitness program for the general population, which isn’t a bad thing; it just doesn’t maximize the use of your time.
  4. And they certainly do not promote a one-on-one relationship with a mentor coach to help you with a long-term fitness plan.

Because of this, many people whose fitness revolves entirely around bootcamps or group classes dont stick with it for long. Some sign up for a bootcamp as a New Years resolution attempt to kick their butt into gear. Others hit group classes regularly for a while, but eventually they grow bored and lose interest, often after growing frustrated when fitness gains stop coming as fast as they used to. 

What we have discovered over the past decade is that a hybrid model of fitness works bestone that includes group classes (to give you your social and competitive kick), as well as personal training, and a personalized individual program that caters to your strengths and weaknesses and goals. 

Along these same lines, this is what world-renowned fitness expert James FitzGeraldthe winner of the first ever CrossFit Games in 2007 and the current owner of Opex Fitness in Arizonahad to say about group classes: They work for a bit, but eventually the honeymoon period ends and then people need more individualized attention!

When people stop adapting to generic programming, it means they need a coach to give them a more specific plan. So if youre not adapting quickly anymore, get some individual instruction,he said. 

In fact, FitzGerald believes there will be a general shift away from group classes in the near future as its not whats best for fitness. 

I have already seen it. More and more coaches are offering individual programming. People recognize people need more than group classes," he said.

Heres how a combination of personal training, group classes and individual program design is best for your long-term health, wellness and fitness

3. Group Classes:

  • Doing group classes two to three times a week is useful for providing a social, competitive environment that helps you feel connected to a greater community.
  • Its a time to work hard together, share a laugh or two, and make lifelong friends in the process (much better than the anti-social Globo gym where nobody knows your name). 
  • It also helps you stay accountable; if youre meeting a friend to hit the 4 p.m. class, youre not going to bail no matter how tired you are after work. 

2. Personal training: 

  • For new athletes, personal allows you to learn complex movements at a pace that is right for you. One-on-one attention is proven to be the best way to learn. After 10-20 initial personal training sessions, you’ll have a better understanding of the movements you were taught—as well as your own fitness level—than you would if you went through a group introductory program. 
  • For veteran athletes, it allows you to get additional one-on-one coaching for specific skills—often the more technical ones—you want extra help with.
  • And if you’re ever injured, personal training can become a rehab session, so you don’t need to abandon your gym routine during this time (we have found that an injured athlete in group classes tends to work around his or her injury, where as personal training is better to help you actually heal from your injury).
  • One-on-one time also allows your coach to cater to your physical and emotional limitations and goals, not only to help keep you safe, but also to keep you motivated, and to provide specific movements and intensities that are going to help maximize your development.
  • It allows you to develop a relationship with your coach—a health and wellness mentor in your corner—to keep you accountable to your goals for years to come. 
  • It gives you the chance to get one-on-one help in other aspects of life, such as nutrition—another concept that differs from individual to individual, and is therefore best tackled in a one-on-one setting. 

1. Individual programming:

  • Individual programming allows you to get the most bang for your buck with a training plan, essentially providing you with ‘homework,’ so to speak, that will help you maximize your time at the gym each day, ensuring you’re working on specific things that will help you continue to improve your health and fitness. For example, do you need more stability or more mobility? More speed and power, or more endurance training? Individual programs allow you to spend more time on what you need more of. 

So if your training consists of group classes and nothing else, think about contacting your coach to find out how you can best maximize your time at the gym, and ultimately your progress.

Celebrate the Quiet Personal Bests

"I want to get a pull-up.”

“My goal is to be able to do a muscle-up.”

When it comes to gymnastics, there’s no question getting your first pull-up and your first muscle-up are incredibly rewarding moments.

But sometimes by putting so much emphasis on such tangible milestones, we forget to celebrate the smaller personal bests—and the equally as important milestones—along the way. 

Think about your pulling strength—your eventual road to a pull-up and muscle-up— as being on a 100-step staircase. In this way, pull-ups and a muscle-up are simply just two other steps on the staircase, no less, or no more important, than the step before or the step after.

Using this analogy, let’s say a ring row with a perfectly horizontal body is step 25 on the staircase, while a pull-up is step 50, and a muscle-up is step 75. 

The pulling strength you gain going from step 49 to step 50 is equivalent to the strength gained moving from step 50 to 51 (where step 51 might mean you can do 2 consecutive pull-ups), yet we’re more likely to celebrate reaching step 50 than 51. I ask why. Why is getting a pull-up somehow more important than being able to do two consecutive pull-ups? 

It comes down to ego and our perception of what is important. 

But if you change the way you think about your pulling gains—and your fitness in general—to being a staircase where no one step is more important than any other, you will have way more to celebrate along the way. You also won’t get as frustrated and impatient waiting to reach step 50 because you’ll also get enjoyment reaching step 46, 47, 48, and 49, too.  

My challenge to you:

Set 5 small goals along the way to your ultimate goal, and remember to pat yourself on the back when you reach them. 

Because, gains are gains!

We want you to THRIVE!

Vilfredo Federico Damaso Pareto (born 15 July 1848 – 19 August 1923) was an Italian engineer, sociologist, economist, political scientist, and philosopher, now also known for the 80/20 rule, named after him as the Pareto principle. The Pareto principle was named after him, and it was built on observations of his such as that 80% of the land in Italy was owned by about 20% of the population.



1) Population Goals

When setting up training blocks we ask ourselves each month: 1) What is our unique population looking for?  2) What can our population handle efficiently & effectively 3) What weakenesses/strengths do we need to address more or less of and 4) What will make our population enjoy their hour with us? 

Now, do we have a gym full of firebreathers looking to compete at the CrossFit Games?  Maybe not now but perhaps sometime in the future yes. Regardless of who our population consists of, providing a program that matches their goals is vital and step 1 to creating a successful program.

2) Specificity of Programming

Once we've established answers to our population’s goals, the next step is formulating a plan that is specific to these goals.  If you’ve got a group of people who want to make it to the Crossfit regionals you can bet there is going to be a fairly predictable set of exercises they’ll encounter at the open with a specific time duration and rep scheme.   A priority for these people would be to prepare for exactly what will be coming their way in the Crossfit open.  On top of that, the programming should be targeting specific weaknesses the individual might have and needs to improve upon. If this was our population our weekly training would look like this:


However, we've found over the years that this type of training year round only leads to more injuries and prevents our population from thriving as they should but also it doesn't line up with their goals. The benefits of doing 100 Chest to Bar Pull Ups/week along with 100's of Snatches and 100's of Muscle Ups does not allow our community to THRIVE. We want to see people move better, increase their strength, overcome weaknesses, improve their relationships, increase their happiness and see them perform to the best of their ability year round

3) Application of Scientific Principles

Creating a successful program is both an art and a science.  Preparing an individual for a competition will require periodization and progression of exercises in the proper manner in order to promote adaptation.  On the flip side of the coin we need to know how much is enough and how much is too much, as not to push people into the realm of injury and overuse.

For a competitive athlete, knowing which energy systems are being stressed in their sport so that we can match those needs in the gym become important.   Knowing which exercises to select and which rep schemes to apply to improve qualities such as strength, hypertrophy, speed and motor control are also paramount.

If you’re training competitive athletes, you don’t have to have them game ready year round. Changing the type of training based on how far out an athlete is from their competitive season is paramount for peaking at the right times and staying away from overuse injuries.

4) Management of volume, frequency and intensity

A commonly held belief in the CrossFit world is that if I want to become better I’ve got to train more often.  Although this may be true to a point, there comes a point of diminishing returns. Keep in mind the Pareto Principle.  In many cases 80% of your improvements come from 20% of the work performed.  I don’t think your training is much different.  There is going to be essential work and there is going to be some fluff.  Prioritize your training and keep your focus on the essentials. 

This is the exact reason why we prioritize movements not normally seen inside of a CrossFit gym: Single Leg Romanian Deadlifts, Suitcase Deadlifts, Farmer Carries, Wall Walks, Box Hamstring Curls, Tuck Holds, Bulgarian Split Squats, Sorensen Holds, Good Mornings, Waiter Walks, Lemon Squeezers, Superman Holds, Strict Pull Ups, Strict Toes To Bar, Tempo Squats, Tempo Presses, PVC KB Holds, Step Ups etc.... These movements are the 20% that allow and foster 80% of the results with the tougher/higher skill movements. 

This idea becomes even more vital as you begin to introduce more and more work because you begin to tread a fine line between optimal performance and risk of injury.  Just because Rich Froning Jr. trains “x” amount of times per day and excels, doesn’t mean that’s the best program for everyone.  You may not be able to tolerate as much work.  More work may actually decrease your performance or even worse end up creating an overuse injury.

A solution comes with the selection of the proper amount of volume, frequency and intensity of exercise mixed with the correct amount of rest between sessions. Obviously this is going to differ from person to person and based on the other variables we just touched on previously. 

SO, when understanding what our program reflects inside the gym you must look at each other.

You reflect the programs success and you reflect the programs progress moving forward. 20% of your effort has always resulted in 80% of the results to reach your goals.