by Justin Quandt | May 31, 2012 | WoD
The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. This movement gets you from under things to on them. Let your imagination run. Though containing... 
by Justin Quandt | May 30, 2012 | WoD
Barbell complexes combine multiple lifts without putting the bar down. By adding volume to high-power lifts, the cardio-respiratory system is taxed much more heavily than doing the lifts by themselves. Complexes are effective at increasing power and muscle... 
by Justin Quandt | May 30, 2012 | Blog, recent
Why do we write everything down? In addition to giving you a way to compare your results to others, we also want to see how you progress over time. To help with that, we’ve just implemented a new tool that makes this data more useful and accessible. SocialWoD... 
by Justin Quandt | May 29, 2012 | WoD
Box squats are the best way to learn the squat properly, and are a favorite of Westside Barbell, a gym that has produced many of the worlds top powerlifters. Box squats allow you to feel proper depth, which will help improve your kinesthetic awareness for squat... by Justin Quandt | May 28, 2012 | WoD
Its the final week in the current cycle and we are getting stronger! Today we’ll be putting the barbells to work in all three programming components. First, we’ll work up to maximum overhead pressing, then we’ll develop lower body endurance with...
