Warm: 10 front squats (55/45), 10 push-ups, 10 good mornings, wall squat

1 RM Front Squat

6×2 Front Squats (85% 1 RM), pec/lat

6×5 Bench Press (ecc), 5 Bench Rows (ecc), pigeon stretch

6×5 Clean & Press, 2 Broad Jumps, 5 dislocates



5 min warm up (increase pace EMOM)

4 min interval

2 min rest

5 min interval

2 min rest

3 min up/downs

2 min rest

6x :30 sprints, 1:00 rest

5 min hill

5 min recovery

2 Rounds: Jane Fonda’s, 50 SHJs



Warm: 3 rounds: 10 strict press (45/35), 10 sit-ups, 10 lunges, pec/lat

1 RM Strict Press

6×2 Strict Press (85% 1 RM), pigeon stretch

6×5 Back Squat (ecc), 2 Box Jumps, child’s pose

6×5 Man Makers, 5 BB Curls, frog stretch


Work Capacity

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, hip flexor stretch

AMRAP 10 min: 1 barbell complex (65/45), 30 sec rest

-rest 7 min-

7 RFT: 10 jingle jangles, 7 burpees, 10 speed skaters (each)

4 rounds: 10 reverse crunches, :30 side planks (each), 10 Russian twists, 10 FDBE

3 rounds: 5 windmills, wall squat, airplane seat stretch



Warmup: 3 rounds: 10 hang cleans, 10 squats, 10 pushups, frog stretch

1 RM Squat Clean

5×2 Squat Clean (85% 1 RM), pec/lat stretch

6×5 Weighted Pull Ups (ecc), 5 Weighted Dips (ecc), pigeon stretch

6×8 Overhead Lunges, 4 Jump Squats, triceps stretch


What information should you trust?

So this week’s blog will be relatively short but very important. This day and age there are articles on fitness and nutrition everywhere you look. Friends plaster stuff on their wall on facebook, you see them in all the magazines and you hear them from word of mouth by people who are in the industry. The big question is, who do you trust? What information is correct? This article told me to avoid fats, while this one over here tells me I need to be eating more, which one is right?

Truth be told you should never be taking advice that doesn’t or won’t cite their research. I don’t care if it’s some doctor who has been in the health industry for 20+ years. If they are not willing to show the research behind their ideas I find it extremely skeptical. A lot of the advice we give in our gym is coming from what we have learned in college classrooms and have done some more research through peer reviewed journal articles on the subject. Peer reviewed articles are research done on a subject and then a panel of peers in that field goes in and tries to poke holes in the research. Only after the research holds up does it get published. We encourage you guys to do your own research on some of the information you may be curious about. If you do not have access to peer reviewed journals we would be happy to have you come to us with it and we can research it for you or possibly might already have done so. Now remember, new research is always coming out. So something we could be recommending now could end up not being the best way to do something. When that happens we have no issues researching new ways to help you guys achieve your goals. We as coaches will do our best to stay as up to date as possible, but please keep yourselves informed as well.

Coach Matt

Initial Impression: NOBULL shoes

So as Coach Chris’ last post stated, we are not Crossfit. We as coaches and many of our clients have been rocking the Reebok Crossfit Nanos for awhile now. And while they are a great shoe, we are not too keen on the fact it has Crossfit plastered on the sides. So in our search to find brands we like and can promote that don’t blatantly promote Crossfit we came across NOBULL (www.nobullproject.com).

I was a bit nervous to order them at first, they are only available through online sales and I’m not a huge fan of buying something (especially shoes) without trying them on. After watching and reading a ton of reviews and hearing nothing but great things, and reading their return policy (which is pretty straightforward and fair) I decided to take the plunge and order a pair.

Initial thoughts when I got them out of the box was nothing but love. The look is simple, they are light but very tough and best of all, no advertising for competitor fitness programs. After putting them on I knew I made a great choice. The size fits true and unlike my Nanos didn’t feel like clown shoes on me (I have the 4.0’s, I’ve heard the 5.0’s fixed that but I can’t speak from experience on that). They fit snug but aren’t constricting on my feet. And despite a solid sole I feel almost as if I’m wearing a barefoot style shoe. Personally I like to feel what the ground is doing underneath me when I’m in a gym setting, I want it to feel as if I’m barefoot. Initial impression is nothing but positive. I will do another more extensive review in a few weeks after I’ve had a shot of trying them out with all the styles of training we like to do here at RFT Coaching.

Coach Matt









Warm: 3 rounds: 10 deadlifts (95/75), 10 good mornings, 10 bench dips, wall squat

1 RM Deadlift

6×2 Deadlift (85% 1 RM), 5 dislocates

5×4 Power Cleans, 2 Box Jumps, triceps stretch

6×8 Strict Press, 8 Delt Raises, hip flexor stretch



Warm up: 3 Rounds: 10 bent-over rows (45/35), 10 good mornings, 10 lunges, 5 dislocates

1 RM Barbell Row

6×2 Barbell Row (85% 1 RM), frog

6×5 Deadlift (ecc), 2 Broad Jumps, banded shoulder stretch

6×5 Mr Spectaculars, 6 DB Shoulder Press, banded hip pull


Work Capacity

Warm: 3 rounds: 10 pushups, 100 situps, 10 squats, pec/lat stretch

5 min Burpee Test


4 RFT: 5 pullups, 10 pushups, 15 squats


ETOT (5 min): 1 deadlift, 1 power clean, 1 push press

LB Complex

3 rounds: pigeon stretch, toe touch, 5 windmills


Warm: 3 Rounds: 10 hang cleans (45/35), 10 squats, 10 pushups, frog stretch

1 RM Hang Squat Clean

5×2 Hang Squat Clean (85% 1 RM), wall squat

6×5 Bench Press (ecc), 5 Pull ups (ecc), 5 dislocates

6×8 Front Squats (on a box), 4 Jump Squats, Airplane Stretch

The Difference Between Mtn Fitness and Crossfit

This last week brought some new things to light, namely that our program is being confused for the largest trend to hit fitness in the last 20 years. The coaches here are RFT Coaching do not hate Crossfit, in fact I holdĀ a level 1 Crossfit coach certification. I used their system for awhile when I was first in the SOF community, and I continue to add things here and there that are very similar to their system. However as a training system and program, RFT Coaching is not affiliated with the brand of Crossfit and there are some glaring differences in how we program.

Crossfit has it’s merits. It has brought to the forefront the idea that people need to lift weights, and lift heavy, often. That’s a fantastic accomplishment. It creates muscle confusion and helps to increase gains (more on this later), and it has plenty of uses when it comes to military and law enforcement applications. They believe the definition of fitness is: increased work capacity across a broad range of time and modal domains. This in itself is a fantastic definition of what all coaches are trying to achieve, not just Crossfit. They use this to describe what fitness is, and RFT Coaching respects that definition, in fact there is a lot of truth to it.

With all that being said though, we have found some glaring holes in the system. One of the biggest is endurance. There are not a lot of Crossfit athletes out there winning Spartan races, bike races, road running events, or even trail running events. If you watch the Crossfit Games you will notice during the endurance event they all seem to struggle, a lot. This is due to the methodology. Many Crossfit coaches (not all) believe that if they increase the lactate threshold capacity (about 4-5 min) really high this will transfer to other areas. This is simply not true. If you only train in the <30 min realm you can expect to have good results only in the <30 events. Once it goes into the 45+ time frame the athlete will suffer.

Another issue is with the randomization. In some ways this works well, but it leads to plateaus in training over time. RFT Coaching uses a periodized system which focuses on one specific part of training for a period of 3-6 weeks. These are: strength, work capacity, stamina, endurance, and durability. There is room for some randomization here, and rarely are our athletes doing the exact same workouts during a phase or cycle, but the focus is still there. We have found that this promotes more advancement over all of these modes of training. Our system may take a little longer to hit some strength goals, or work capacity goals, but ours is much more sustainable.

A big argument against Crossfit over the years has been injuries. This is an area of contention because those that have been injured doing it are going to say it’s bad, while those that have never been injured will argue the opposite. As a whole I do not believe that Crossfit itself is to blame for injuries. I believe the use of certain movements and the inexperience of coaches and athletes are more to blame. For example, an athlete will never see snatches done at RFT Coaching. We feel that this lift is too complicated and specific for the majority of novice lifters to accomplish safely. The snatch does have a lot of great benefits like learning to engage the shoulders, and knowing how to control your body in space, but the risks of a shoulder dislocation if done improperly are simply too high. With that being said, to use this lift for a timed workout, when the athletes are already in a state of exhaustion, and to insist they accomplish the most technical and challenging lift out there, it’s no wonder why some people get hurt. We use clean and jerks in lieu of the snatch, and will only teach the snatch to people who can execute a clean and jerk with perfect form.

Another big difference is that we do not put names on the board after the workout, nor are we “always competing”. Many boxes out there insist that athletes turn themselves inside out every day just to have the fastest time on the board. We have found over the years that this has a great effect if someone is in the top 3-4 spots consistently. Maybe they will work harder to make the next step in order to beat that other person. However, for the lower ranked folks this simply discourages them. Many will feel that they can’t make that top spot even after years of training, so why bother trying that hard anymore. We have found this to be especially true with new clients who are already rather intimidated walking into a gym. We want our place to be welcome to all, elite and novice alike. We like to tell people “we are all on the same journey, just some of us are a little further along”.

The competition mindset also leads to burnout, over training and injuries. If someone is going 100% ever time they train they are going to eventually get hurt. Ask any top coach or athlete and they will tell you about the 90% rule. Always come home feeling like you could have done one more interval, one more round, or one more set. Save that extra 10% for competition day, when things are actually on the line. RFT Coaching encourages our athletes to work hard, train often, but always leave one more in the tank…..you never know when we might just change things on you :).

Hope this helps to clarify some things about RFT Coaching’s Mtn Fitness Program and the Crossfit method. Hit us up with comments or questions at info@rftcoaching.com.

-Aspera Non Spernit-

Coach Chris



Warm: 3 rounds: 10 back squats (75/45), 10 situps, 5 chin ups, wall squat

1 RM Back Squat

6×2 Back Squat (85% 1 RM), 5 dislocates

5×4 Hang Cleans, 2 Broad Jumps, pec/lat stretch

6×8 Strict Press, 8 Bent Over Rows, pigeon stretch



Warm: 3 rounds: 10 shuttles (high knees/butt kickers), 200′ grapevines, 10 lunges, hip flexor stretch

10x 400m (every 4:15)

2 Rounds: Jane Fonda’s, 50 shoulder hand jobs




Warm: 3 rounds: 10 bench press (55/35), 10 squats, 10 sit-ups, pec/lat stretch

1 RM Bench Press

6×2 Bench Press (85% 1 RM), hip flexor stretch

6×5 Front Squat (ecc), 2 Jumping Lunges (each), lacrosse shoulder smash (alt sides)

6×5 Clean + Press, 5 DB Curls (ecc), Toe Touch