No matter where you live or how you train. Having a coach will put you in the fast lane to reaching your goals. Busy dads trying to get back into a rhythm, crossfitters prepping for a competition, ladies looking to get back into exercise after pregnancy, and everything in between. Consistency is key and having a coach keep you accountable is the best way to find that.
Doesn’t hurt to have a coach with 16 years experience either 🏴☠️🏁🐏
DM me to set up a free consultation to discuss your goals, now.
Stop waiting. This is your sign
You got your first BMU (or any other skill) but here we are, 4 months later, and you still can’t string them together.
This model is what you’re missing.
The key to this skill acquisition model is to make sure the athlete has developed quality volume in the movement pattern before introducing additional layers of fatigue or volume. The more elements of fatigue added alongside the skill, the more susceptible the athlete becomes to compensated movement patterns. Building resilience in a skill should happen over time, strategically. The more resilient the skill is, the more fatigue it can withstand while not being compromised
This acquisition hierarchy can also be applied to larger unbroken sets of skills for more advanced athletes (see the final slide).
I chose not to do a voice over with this, because realistically I could go on for hours talking about this topic alone, so if you have any questions about what application might look like for you, the DMs are open
#crossfit
@blacksheepcrossfit@crossfitgames@crossfit
Is it really dangerous, or are you just too distracted to teach it well?
A lot of what modern parents and society has deemed “unsafe” isn’t beyond a child’s capacity, It’s beyond their willingness to give full attention.
Using tools. Climbing high. Shooting. Building things. Being a boy. Taking measured risks.
With lazy supervision. Yes, dangerous
With engaged parenting. Formative
There’s a difference between teaching a boy to fear something
and teaching him to respect it.
A saw should be respected.
Height should be respected.
A rifle should be respected.
But under guidance, those become classrooms.
Competence is often built where risk and responsibility meet.
Sometimes what we call danger is really initiation.
And sometimes what we call safety is just adult convenience.
WEEK 3
Time under tension
I was first introduced to a table like this in 2011 & it changed the way I viewed strength and hypertrophy training.
Do with it what you will
@blacksheepcrossfit
Day 3 of me working out twice a day (sometimes) and (sometimes) posting it until the US is not at war with Iran.
PS was going to edit out the kids yelling in the background of the audio but then I remembered I don’t care that much.. so Nevermind them yelling in the background
@blacksheepcrossfit
#AmericaFirst
INCLUSIVE SETS
By definition, an inclusive set must include:
• 1 monostructural movement
• 1 weightlifting movement
• 1 gymnastics movement
Simple framework. Endless application.
First exposure should look like:
• 10 sets
• Monostructural piece ≤ :35 seconds
• ~1:1 work : rest ratio
• Gymnastics + weightlifting reps kept under 8 per set
This keeps intensity up while volume quietly builds.
WHO BENEFITS:
Newer athletes
Learning how to express intensity and build volume in new skills.
This format allows for controlled exposure under fatigue without losing movement quality.
Advanced athletes
Allows for practice in specific rep ranges/movements along with specific movement speed, perfect for accumulation phases. Volume accumulates quick without sacrificing intensity
Short on time
20–30 minutes.
Heart rate up. Barbell touched. Gymnastics trained.
Done.
Inclusive sets are one of the most valuable, yet under utilized tools in your coaching toolbox
NEXT WEEK
How to progress inclusive sets.
@blacksheepcrossfit@blacksheep_training
6 Energy Systems
6 Metrics
Followed by 6 weeks of training using interval work based on your personal data.
Whether you’re a runner, CrossFit Athlete, you do hyrox, or anything in between…. You’re leaving a lot of athletic protection and PRs on the table because you’re not doing energy system specific work.
Jump in @blacksheep_training Gas Tank program this week.
No guess work, no frills.
Just hard work, with workouts designed around YOUR metrics
@blacksheepcrossfit
#GANG
Boys look at the men in their lives and they intuitively know that theres something that they don’t yet understand.
They don’t know what exactly it is, or how to get there, or what questions to even ask, but they know there’s something there.
They look at their fathers, uncles, grandfathers, uncles and mentors for guidance in a direction and journey they don’t even know yet exists.
If you are that male figure in a boys life.
That is the most important job you have.
Don’t wait for him to ask questions.
He doesn’t know what he should be asking.
Challenge him physically.
Give him opportunities to create and build.
Allow him to be physical.
Let him gain confidence through his own competency.
Today.
#SaveTheAmericanBoy
@sons_of_freedom13@blacksheepcrossfit
