GFB Fitness

Noah Sager

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August 8, 2017

Learn how to effectively perform the kipping muscle-up! Steven explains four common faults and two great modifications if you're not quite there yet. Happy training!

April 17, 2017

GFB has officially partnered with Beyond The Whiteboard

What this means is that for $10/month, you will not only be granted access to the programming, but you will also be able to log, track and analyze your progress as an athlete.

I often talk about focusing on your C...

April 12, 2017

If you've seen pictures like this on Instagram, 9 times of out 10 those are Patrick Midgley's ridiculous numbers:

He's the king of the C2. He also happens to be an insanely fit individual. Patrick moved to Lubbock in the summer of 2016 and went all-in on GFB programming...

April 8, 2017

"Last year, Derrick was like a wiffle ball with all the holes in his game." - David Barnett

Derrick looks physically intimidating, but David's statement is absolutely true. In 2016, he possessed some major strengths, but some glaring weaknesses (handstand walking, squat...

April 5, 2017

The Open is over and we are back to your regularly scheduled program. 

I like to explain the template when we begin a new cycle. This one is fairly high volume and intensity on the lifting side. We will be lighter on conditioning for a few cycles as this is a good time...

March 24, 2017

Prehab: Day 5

  1. Warm-up
    Row 600 meters
    *First 200 at 10K pace, second 200 at 5K pace, final 200 at 1K pace
    3 rounds:
    4 Thrusters (95/65)
    20 Double-unders

  2. CrossFit Games Open 17.5
    10 rounds for time:
    9 Thrusters (95/65)
    35 Double-unders

Well, i...

February 19, 2017

Here we go! You're less than a week away from 17.1. Let's talk about what the programming will look like over the next 5 weeks. 

First of all, you train and even compete through soreness all year long. I suggest you let go of the notion that you need to feel perfect eve...

February 13, 2017

I get the question almost every day. "What weight should I do?"

Typically, there is a certain stimulus that your coach is trying to achieve when programming a workout. When I design a workout with a load, I placing it in 1 of 6 categories: very heavy, heavy, moderate to...

January 18, 2017

Nutrition can often confuse athletes. On one hand, you know you need to eat enough to support the high-volume training you're doing. On the other hand, you don't like the idea of throwing up or being sluggish in the metcon because of what you ate. Allow me to try and s...