1. Should You Be Strength Training?

    By Joe Black CF-L2, USAW-SPL1 Joe@CrossFitPrototype.com    Raise your hand if you have ever gone to the gym and spent an hour on the treadmill or elliptical. It was pretty boring, right?   What if I told you that there was a way you could get great results and have fun while cutting your workout time in half?   If this piques your interest then you should consider strength training.   Strengt…Read More

  2. Weightlifting 101 – Segments of the Lifts

    By Joe Black CF-L2, USAW-SPL1 Joe@CrossFitPrototype.com    If you recall the first time you snatched or cleaned a barbell, you probably remember that you had a hundred different thoughts and cues running through your mind. Grip the bar this way. Keep your chest up. Push your feet into the floor. Keep the bar close. Stay balanced. Fast elbows. Punch up against the bar. Stand up! It can certainly …Read More

  3. Enjoy the Process

    By Joe Black CF-L2, USAW-SPL1 Joe@CrossFitPrototype.com  This video is of Jessica Lucero. She is a 58 kg (128#) US Olympic-team hopeful for the 2020 Olympics and current American record holder of ALL of the lifts in her weight class (snatch, clean & jerk and total [snatch + C&J weight]). She has competed on the world’s stage and she has won the US National Championship, the biggest meet…Read More

  4. ACCESSORY SERIES: THE SNATCH & THE CLEAN

    From July until the end of September, CrossFit Prototype will be posting a blog per week as part of our Accessory Series. These blog posts will review 1 of the 13 CFP foundational movements (Air Squat, Back Squat, Front Squat, Deadlift, Kettlebell Swing, Pull-Up, Overhead Press, Push Press, Push Jerk, Clean, Snatch & Rowing) and provide tips on accessory exercises to help improve that area of …Read More

  5. ACCESSORY SERIES: THE PUSH JERK

    From July until the end of September, CrossFit Prototype will be posting a blog per week as part of our Accessory Series. These blog posts will review 1 of the 13 CFP foundational movements (Air Squat, Back Squat, Front Squat, Deadlift, Kettlebell Swing, Pull-Up, Overhead Press, Push Press, Push Jerk, Clean, Snatch & Rowing) and provide tips on accessory exercises to help improve that area of …Read More

  6. ACCESSORY SERIES: THE PULL-UP

    From July until the end of September, CrossFit Prototype will be posting a blog per week as part of our Accessory Series. These blog posts will review 1 of the 13 CFP foundational movements (Air Squat, Back Squat, Front Squat, Deadlift, Kettlebell Swing, Pull-Up, Overhead Press, Push Press, Push Jerk, Clean, Snatch & Rowing) and provide tips on accessory exercises to help improve that area of …Read More

  7. ACCESSORY SERIES: THE FRONT SQUAT

    From July until the end of September, CrossFit Prototype will be posting a blog per week as part of our Accessory Series. These blog posts will review 1 of the 13 CFP foundational movements (Air Squat, Back Squat, Front Squat, Deadlift, Kettlebell Swing, Pull-Up, Overhead Press, Push Press, Push Jerk, Clean, Snatch & Rowing) and provide tips on accessory exercises to help improve that area of …Read More

  8. ACCESSORY SERIES: THE BACK SQUAT

    From July until the end of September, CrossFit Prototype will be posting a blog per week as part of our Accessory Series. These blog posts will review 1 of the 13 CFP foundational movements (Air Squat, Back Squat, Front Squat, Deadlift, Kettlebell Swing, Pull-Up, Overhead Press, Push Press, Push Jerk, Clean, Snatch & Rowing) and provide tips on accessory exercises to help improve that area of …Read More

  9. ACCESSORY SERIES: THE AIR SQUAT

      From now until the end of September, CrossFit Prototype will be posting a blog per week as part of our Accessory Series. These blog posts will review 1 of the 13 CFP foundational movements (Air Squat, Back Squat, Front Squat, Deadlift, Kettlebell Swing, Pull-Up, Overhead Press, Push Press, Push Jerk, Clean, Snatch & Rowing) and provide tips on accessory exercises to help improve that area o…Read More

  10. The Quickest Way to Improve Your Weightlifting

    The Quickest Way to Improve Your Weightlifting By Joe Black (USAW-L1SP, CF-L1) Weightlifting is one of the coolest parts of CrossFit. Watching someone effortlessly pick up a loaded barbell and throw it overhead fascinates me. The Olympic lifts (Snatch, Clean, and Jerk) are dynamic and make me feel like an athlete, even at 33 years old! I started CrossFit in 2011 and I wasn’t too far into my new …Read More