If we do one thing really well, it’s that we keep it simple. Simple is not easy. We give you what you need to get closer to your goals.

It is our duty to prescribe the work that you need to reach your goals and live longer.

When I first started CrossFit, being “dead” after each workout was not only the norm, it was expected. Going faster, harder, doing more, and feeling like garbage afterword was the standard. After a period of time, I started to get sick of feeling crushed all of the time. My joints ached, I was constantly sore and I was dreading my training. Being wrecked every day was the only unit of measurement to determine if the workout was beneficial or not. Fortunately you’re in good hands. We are on a mission to providing better solutions to your challenges.

Our program is rooted in Louie Simmons’ “Conjugate Method”. If there is one thing we’ve learned from Louie it’s that a “pyramid is only as big as its base,” which means that if we are not building your foundations with measures like sled work and special exercise work, then we’re doing you a disservice.

Listed below are some staples found in our program at CrossFit Veneration and the reasons why we use them.

Loaded Carries
The list of benefits of performing loaded carries is endless. From a conditioning standpoint, loading carries can be utilized as high-resistance aerobic training. Loaded carries are a staple in our programming because of their versatility and low-skill requisite. With the limited time we have with you each day (4% of the day), loaded carries offer a huge bang for the buck without the inherent risk of orthopedic injury.

Sled Work
Comparable to loaded carries in terms of low-skill requisite and versatility, sled work is an amazing way to bridge the gap between training sessions. Uses range from strengthening and conditioning to recovery. Much like loaded carries, the sled can be used as a high-resistance aerobic tool as well. Every client can benefit from regardless of their level of ability.

Box Squats
The importance of the box squat is understated and the fact that it works as a teaching tool for beginners as well as a tool to develop reversal strength for higher-level athletes makes it quite versatile. For instance, when beginners start with us, they often don’t know how to hip-hinge properly. By using a tactile cue like a box we can teach these folks how to engage their posterior-chain by sitting back to the box. It works wonders. For advanced athletes, the movement breaks up the eccentric and concentric phase of the squat, forcing these athletes to develop reversal strength without the assistance of the stretch-shortening cycle. In addition, box squats are more joint-friendly option allowing faster recovery so you can be ready for your next training session.

Aerobic Work
It’s been proven that athletes with higher levels of aerobic capacity live longer. Aerobic work helps us improve recovery thereby allowing engagement in higher intensity training without the risk of overtraining. As long as we can keep your heart-rate in the correct range, you’ll get what you need to be successful.

Assistance Exercises
We emphasize assistance exercises on a daily basis because they are crucial to your strength development and acquisition of new skills. It’s super simple: You want to do a strict pull-up? Direct bicep and lat work is going to help you with that.

High Volume Band Work
We’ve seen profound effects with the inclusion of this work from both soft-tissue health and improving muscular deficits. High volume band work also acts as an equalizer in bringing balance to vertical pulling vs. horizontal pulling.

Some of our training days are purposefully not as “sexy and shiny” as what you may find in the average CrossFit box. This is intentional. Engaging in average actives will get you average results. Don’t fall victim to “more is better” trap.

Let’s accomplish something extraordinary together. Click here to book your New Member Consultation and start your journey today: https://crossfitveneration.uplaunch.com/join/1917

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