Do squats always hurt for you? When they are programmed, whether it’s in a Metcon or the strength portion of class, do your knees immediately begin to ache? Maybe you instantly reach for your knee sleeves? Are you not squatting to depth? Do you begin to do weird shit with weird parts of your body that you wouldn’t normally do? Or do you just grab your gym bag and head home? Now RELAX – I am not going to preach mobility by telling you to do a wall stretch for 30 minutes followed by rolling the bajeebus out of your quads. I am not doing this because mobility is a given. If you do not mobilize, you might as well stop reading now and jump into that wall stretch. I also won’t get all scientific and overload you with fancy names of all the bells and whistles that make the...Read more

We are looking for 30 motivated people who are tired of being out of shape and ready to be the “fit” person in the room. Couch to CrossFit is a 6-week program focused on kick-starting your fitness journey. CLICK HERE –> https://transformatbluprint.com/fitassessment What Do You Get? 3-5x Coached Classes Each Week Nutrition Plan & Advice Access to Bluprint’s Industry Leading Coaching Staff Strong Community of Go-Getters 24/7 Accountability And of course RESULTS (BF% Lost and Muscle Gain – aka shreds) Who is Couch to CrossFit For? Beginners with little to no CrossFit experience. Athletes who lost their routine and are looking to get it back. Anyone wanting to get in the best shape of their life. *We use simple movements in ways that create fun and challenging workouts. We’ll coach you on how to move, how to get results, and how to be a badass! When are Class Times? **Classes...Read more

We’ve all been there… Crushing a workout only to get crushed by the one movement that’s holding us back from progressing further. For most athletes who encounter this feeling, it boils down to something involving the Olympic lifts or a gymnastics movement. So let’s talk about how to get your first (of many) pull-ups and break through that plateau. Below are templates you can customize to your pull-up needs. Whether that’s working on your pulling strength or your kipping skills – 1) check out the info below, 2) pick a game plan and 3) get to work… 5 Keys To Success Frequency: 2-3x/Week with at least one day between practices.Ideally performed pre-fatigue (prior to strenuous exercise).Persistent & Positive Mindset – skills take time and effort to master.Embrace the struggle – “Work vs.Win”Keep a Skill Log & Plan TESTS (ex: Notebook) Strength Work Strength Progression 1 (Barbell & Ring Row) Barbell/Single...Read more

It’s the end of May and think of how much you’ve already accomplished in 2018: 5 CrossFit Open Workouts DL Personal Records Zero Dark 30 DT First Pull-Ups Grace Back Squat PRs First Push-Ups Murph So what’s next? What can you do to continually improve as a person and as an athlete? Check out the opportunities for improvement below: Barbell Clinic: Saturday, June 9th This is an in-house Olympic Lifting Clinic to learn more about how-to Snatch and Clean & Jerk. This 4-hour session is an interactive clinic with both lecture and hands-on learning opportunities. We cannot stress enough the importance of learning how to move the barbell in a safe and effective way. This knowledge will set you up for success from a strength standpoint and in your everyday metcons. Space is limited – check out the details HERE. Barbell Club: Starts Tuesday, June 12th The next Bluprint Barbell Club...Read more

As a coach and an athlete, I wouldn’t be doing my job if I didn’t tell you my honest opinion. Take these notes with you and use them how you’d like. IF you really sincerely want to take your fitness to the next level, you’re going to have to do the following: 1. Be Coachable: I’ve been coached my entire life. From adolescent track & field to division 1 collegefootball. Along the way I encountered a lot of different coaching and athlete personalities. If there is one recurring theme in the athletes who see the most success, it’s being coachable. Being able to realize that the coach has their best interest in mind and is going to set forth a plan for them to reach their goals. When that realization occurs, magic happens. 2. Be Consistent: It’s no secret that consistency breeds results. This may sound like a broken record...Read more