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By Dave Werner   Consider this instruction; deadlift 120 lbs. for 3 sets of 8 repetitions.   This is a satisfyingly clear instruction. It tells the reader exactly what to do, how much weight to do it with, and how many times to do it. (It does leave out...

by Dave Werner People with back pain are often skeptical that exercise can help them. “My back hurts so much that I can’t even tie my shoes. How do you expect me to work out?” they ask.  This article describes how I rehabilitated my own severe back problems and what I...

By Dave Werner In my late 30’s, I was hobbling around with a cane, the result of debilitating back injuries. Today, it seems kind of hard to fathom, but the truth is, I spent years convinced that I was stuck - that I would live out my life in pain. I ended my career...

By Dave Werner Do you need to do a handstand tomorrow? For the great majority of people the answer is no. Heck No! I could go through the rest of my life without performing a single handstand without feeling that I was missing a thing.   Check out our 12 week...

By David Werner By now, most of the people that know me have probably noticed that I’m very interested in studying and teaching movement skill. I want to tell you why I think it’s so important. This goes back to the early days of CrossFit Seattle, when the gym was in...

By Zack Finer The pull-up is a foundational strength movement. Being able to hang from support and pull yourself up, using no momentum, until your hands contact your chest, is a major upper body development goal. From our earliest days we have used elastic bands as a...