Archive for the ‘sled workouts’ Category


Sleds are one of the most versatile training tools around. You are only limited by your imagination!

Sled pushing is a great exercise, but pulling a sled will help balance out your sled workouts. Especially this way of pulling one.

How to get strong with sled training from Frank DiMeo on Vimeo.

It’s hard to believe that almost 12 years have passed since I first discovered CrossFit !

Some of the things have stuck in my mind since the early days, still impact how I train myself and others today. However, much of what we do does not look like what happens in many other boxes; but that is exactly the point.

Here are a few key points–

  • train for the unknown and the unknowable
  • broad, general, and inclusive fitness
  • increased work capacity
  • move large loads over long distances, and do it quickly

All of the affiliates should have their own interpretation of these concepts that fits their training needs and goals. There are numerous others not mentioned in this list, just back and read some of the very early issues of the CrossFit Journal and you’ll find them.

I refuse to discriminate against anything that will make me and the people I train stronger and more fit.

I remember Dave Castro saying years ago that we should learn from non-CrossFit coaches also. Now it is more common to see that, but that was not the case with too many people back then.

There are many excellent CrossFit trainers around; however, I have learned many, many valuable things from Powerlifters, Strongmen, and Underground Strength coaches/athletes, and others.

We do things differently at my gym on  purpose, because this is what works best for us., and still remains true to the foundational concepts mentioned above.

For instance–

  • we still  bench press, back squat, and deadlift because they are great strength building exercises
  • we use clubs and maces because they work your body in ways that barbells can’t
  • we do a lot of sled work because it makes you strong and doesn’t load the spine like heavy barbell lifts

People get a certain idea in their head when they hear the word, “CrossFit” and they picture things in a certain way.

That is not what we are all about, we do what works, that’s all.

Really, that is what the whole thing is about anyway.

Know yourself well and know what your people need from their training to achieve their goals and make it happen. The OG CrossFit concepts still work quite well!




Twice a year, the number of people running seems to go up, especially for overweight people.

I was an avid runner myself for a number of years, but after a partially torn Achilles tendon, I looked for others ways to do my6 endurance work. I don’t do any long runs any more, and with the exception of short shuttle runs, I don’t do any.

I am not against running when it is done with correct technique by those who are already in reasonably good  shape already. The thing I see that is so bad for people is very out of shape, overweight folks running. It almost makes me wince just to watch them. I know they are really pounding their knee joints, at least, and possibly setting themselves up for a heart attack or stroke.

They would be better off with a quick-paced “power walk”, kettlebell swings, Battling Ropes or with sled pulling. I am a big believer in these alternatives to running.

I would like to concentrate on sled pulling right now, since it’s health benefits are not as well-known. I will cover sled exercises in several posts in the near future, but first, let’s look at how you can make a sled aka tire pull for next to nothing.

Watch this and learn how to make this simple but effective piece of traini9ng equipment

Lateral work should be done on a regular basis, but is often neglected by
many people.