In Q&A 20 Justin linked to a Hybrid CrossFit Strength/Metcon program. Read Gant Grimes “Hybrid Programming” thread if your are interested in combining gymnastics with strength and Olympic weightlifting training. The order of exercises is vital. You want speed, technique, and accuracy. You also want full use of your hips:Warm-up >>> Gymnastics/Progressions >>> Oly Lifts/DE >>> Slow [...]
Jon Gilson from Again Faster and EC Syncowski explain how to maximize efficiency on the Concept 2 rower. Concept 2 also has a couple of technique videos on their site. Setting up and common mistakes. Leg drive, body swing, pull return stroke should take about twice as long as the out stroke Another quick technique instruction with Olympian Erin Cafaro. [...]
Listen to the Paleo Solution Podcast Episode #115. Guest: Michael Rutherford of Black Box Gym After some rambling the gym talk starts somewhere in the middle. Your best ally as you age is to take as much muscle mass into your latter years as possible. Also read A New Way to M.E. Black Box by Michael Rutherford on cathletics.
Mikko Salo and Dan Bailey talk about what ideas went into designing the Rogue Fitness HQ Gym in Columbus, Ohio. The basic difference to most CrossFit gyms is having the racks in the middle of the gym. Most CF gyms (from what i have seen) put them on the sides. This makes enough room for running, sled pulls etc [...]