For those of you who are trying to excel in the sport of CrossFit, you need to have clear cut goals and means to measure your progress in attaining those goals. Train with a purpose, without one you are simply working out. This week on the Brute Shoot we're talking program whores-- what it means to be one and why we recommend against it. The best program that you can be on is one that you whole heartily commit too.

A great exercise that is commonly ignored in many programs for jerk stability is the military press from the split position.

This week coach Con talks CrossFit, his son, and the importance of encouraging kids to learn and play new sports from a young age.

This is a great exercise to reinforce correct drive of the jerk. If your athlete struggles with their leg drive or dipping forward, try adding in these to your program. By taking out the immediate transition of the dip to the drive the athlete becomes more aware of their body when driving the weight. The weight can be between 75% and 85% of your best jerk.

Pulls are a MUST in any Olympic lifting programming. Clean pulls are so great in the fact that they allow us to go through all the positions of the clean and reach full triple extension at the top. To make this even better, we include an eccentric lowering. The athlete will do a clean pull and then from the top lower the bar back down through all the correct positions slowly. This builds great strength through all of the correct positioning and also creates body awareness through the positions. These can be done around 80-90% of your best clean.