Do you want to get stronger? Want to boost your lifting game? Your pull-up game? OR any movement involving your arms? IF you answered yes to any of the questions above building a strong back should be on your radar. So how do we train the back to get the biggest bang for your time? Step 1: Train vertical pulling, horizontal pulling, AND static positions. Step 2: Find your set/rep sweet spot. This is typically between 8-15 total “back” sets per week in the rep range of 8-20 reps per set. Step 3: Only perform FULL RANGE-OF-MOTION movements. This often-overlooked aspect of strength has HUGE benefits and here are a few exercises to get you started. Vertical Pulling Pull-Up: Double Overhand Grip & Kipping Variations Pull-Up: Mix Grip Pull-Up: Neutral Grip Chin-Up Lat Pull-Down Variations (Machine, Banded, Various Grips) Rope Climb Variations (Feet On Ground, Traditional, Legless) Horizontal Pulling Bent-Over...Read more

For my athletes participating in the Murph Training Program over the next 6 weeks – These are my scheduling TIPS: It is only 6 weeks, so be realistic when trying to fit these additional workouts into your schedule. It is likely not feasible to just ADD these on top of all the workouts you are doing already. Pulling double workouts can actually create diminishing returns and lead to over-use tweaks and injuries. Here is my plan for fitting them into my schedule. I usually do some type of skill work on Tuesday so using a Murph training workout as my conditioning portion works well here. Saturday is another day I like to work on skills or lifts and a day that I have more time on my hands so I plan to incorporate the 2nd Murph training workout as the conditioning on this day. Tentatively My Schedule Will Be: Monday-...Read more

Why are so many athletes at Bluprint Fitness getting results? Is it because of the programming? Is it because of Coach Bacon? Or is it because of the community of crazy cool people? The short answer to this questions is ALL of the above! Check out what Coach Byron had to say about what makes Bluprint Fitness a premier fitness facility in West Town – Chicago, IL. Podcast: Madness Method & Systems Towards a Healthier Lifestyle  Read more

Wow, the 2017 CrossFit Open is dunzo! If you are like me you, you felt all of the following over the last 5 weeks: excited, anxious, surprised, empowered, driven, nervous, and most of all INSPIRED. YOU did it – and you can do anything you put your mind to! So what’s next? The fun part about training is that there is ALWAYS something to train for and here’s what’s coming up for the BluCru: Murph Training Plan – April 10th – May 20th (Murph) Murph is a Hero WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout consists of 2 miles of running, 100 pull-ups, 200 push-ups, and 300 air squats. Because of the volume required to complete this workout, Bluprint athletes who want to participate in Murph solo or in teams of 2-3 will be required to follow a protocol...Read more

Skill (skil): noun meaning a particular ability. Is there a movement holding you back from completing workouts as Rx? Or a movement that slows you down significantly during METCONs? Something you want to be ready for in the CrossFit Open workouts? IF so, some skill sessions may be your answer! In the gym setting, there are infinite amount of skills to learn and master. Depending on your goals, these may fall into the Gymnastics, Olympic Lifting, or the Strength category. Skill sessions at Bluprint Fitness are 30-minute 1-on-1 personalized skill practices. Coaches individualize progressions to help you reach your skill goals in smart and proven way. Check out some of the most common practiced skills below. Gymnastics Pull-Up Variations Toes-2-Bar Handstand Walk Handstand Push-Ups Muscle Up Variations Push-Ups Olympic Lifts Snatch Variations Clean & Jerk Variations Oly Accessories Strength Squat Variations (Back, OH, Front, Box, etc.) Deadlift Variations (Traditional, Sumo,...Read more