Progress requires process. A three-word, semi-alliterative sentence that describes most of life; it’s something I conceptualize when I consult with CrossFitters. Unfortunately, their philosophy hinges on process’ antithesis—constant variation. The randomness that they champion is ironically their downfall—the body requires consistent inputs to make lasting adaptations, a fact detrimentally ignored. But if process is applied...Read More

It’s too often in the fitness industry that people are enamored with a bunch of inconsequential happy horseshit. If you thought that sentence was bright and shiny, wait, it gets better. The unfortunate reality is most of our industry exists on a superficial level and thrives on subtle manipulation. Sure, that’s marketing for the most...Read More

I’ll start by saying I’m usually a live-and-let-live kind of guy; this is out of character for me but I think it’s necessary.   Earlier today I said an article was garbage, so it’s required that I say why.   For the sake of the rest of the argument, let’s all agree on a few...Read More

Dr. Spina, thanks so much for taking time out of your schedule to answer a few questions. Before we get into the good stuff–your mobility and manual therapy systems–can you give us a little of your background? Sure thing (although I always hate this question). I studied Kinesiology  at McMaster University in Hamilton, Ontario, Canada. ...Read More

Do your intentions match your actions? It’s a matter of congruency. My guess is no. I’m not saying that you, in part from everyone else,  have anything wrong with you–it’s just a numbers game. Most people intend to do more–training, living, growing–but fail to act accordingly by what they envision. It’s like playing a movie in...Read More

Last week Chris talked about about the construction of BSP NOVA, One Piece At a Time. His analogy for training progress is perfect–our bodies, and our goals, change as we manipulate one variable at a time. What’s frustrating, though, is this isn’t how we think. We envision the whole rather than the thousand meaningful parts that...Read More

If I were a rapper my stage name would be Hot Red Nasty. I’d be like a white Trinidad James–or maybe I’d be a black Eminem. My first album, Sunburnt But Flexin, would sell two million copies the first week. It would be a concept album telling the story of how we roll in New...Read More

If you were to ask me the most common question that I receive on the regular,  “why am I doing this?” tops that list (right after, “how is your beard so freaking marvelous?”). Hey guys/gals, Chris here- listen, I’m no English major, and I’m pretty sure that the above sentence structure is a wreck… so...Read More

Hey guys, coach Chris here!  The Turkish get-up is an awesome test of overall strength and mobility.  When performed properly, it is a beautiful thing.  However, it’s not an exercise that one runs out and masters on day one. One of my strength coach buddies, Nico, up in NY hit me up today to ask if...Read More

A RARE SUNDAY RANDOMNESS POST I don’t do random posts often, but when I do, I post ’em on Sundays. So Dustin had back surgery to shave a bone spur at L5-S1 last Monday (the 1st of October) and is recovering amazingly well!  You will see him in a video below (prior to surgery).  He...Read More

We have all had those moments in life where someone tells us that we should do something- or even better, we have to do something.  Many of these moments happen in childhood, and the message came from our parents.  It wasn’t really rebellion that led us to ignore their guidance, rather a sense of, “I...Read More

The good ol’ push-up- a staple of bodyweight training, and yet, butchered oh so often. A quick search of the term “bad push-up form” resulted in the following pictures: We do a basic push-up test in our assessment at Beyond Strenth Performance NOVA.  No, not how many you can do in one minute- we simply want...Read More