Legion Strength & Conditioning Podcast

Dec 03 2024 100 ep. 33 mins 41

Legion Strength & Conditioning Podcast artwork

Coaches Jon, Luke and Todd have decades of combined coaching experience, and they've each worked with multiple CrossFit Games athletes. They’ve seen every coaching method, programming trick, and mindset hack under the sun, and, in the Legion Strength & Conditioning podcast, they deconstruct what works best to get CrossFit athletes results -- better and faster.

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#144 - Online Semis

Dec 03 2024 34 mins

In this episode, we dive into the upcoming 2025 CrossFit Games season, sharing our initial concerns about the increase of online stages. Recorded before the official details were released, this discussion reflects many of the common opinions circulating within the community about the new season. We talk about the logistical challenges faced by affiliates, the high potential for che

#143 - Goat Movements in Conditioning

Nov 20 2024 29 mins

One common issue for athletes with some experience in their sport is struggling with 1–2 specific movements in grunt-style conditioning workouts. Even after extensive effort to develop these movements, they can still be a weak point, especially in competition or qualifier workouts. How can we help athletes improve at these movements? Should we focus on mastery, or reframe progres

#142 - Switching Training Days

Nov 13 2024 31 mins

For busy individuals competing in CrossFit, it’s rare to complete a training week exactly as planned. Sessions may be missed, accessory work moved, or entire training days shifted around. Athletes often worry that these adjustments will compromise their progress, especially those receiving individualised coaching. However, when asked if it’s okay to adjust training, our answer

#141 - Volume Tolerance after Time Off

Nov 05 2024 29 mins

Ever taken time off from training and found getting back to it feels like an uphill battle? In this episode, we dive into some of these challenges of returning to CrossFit competition and training after a layoff. Luke reflects on jumping back into a team competition after a five-year break, and Todd shares his journey of rebuilding post-Achilles injury. We discuss the hurdles of ge

#140 - Changing Bodyweight for Athletes

Oct 27 2024 25 mins

In a varied sport like CrossFit, athletes often gravitate toward specific areas of focus, which can be influenced by their height and weight. Since weight is a changeable factor, some athletes set specific bodyweight goals. For example, some aim to lose weight to enhance bodyweight movements like pull-ups and handstand push-ups, while others seek to gain weight to increase strength

#139 - What to Do on Bonked Intervals

Oct 08 2024 23 mins

Every athlete has probably experienced it at some point—hitting that wall in the middle of some mixed-modal intervals. One second, you're holding pace, and the next, it feels like everything falls apart. Bonking on mixed modal intervals is more common than when doing cyclical work because you don't have immediate feedback on paces from the machine. There is also a lag effect: You

#138 - Progression Isn't Needed to Progress

Sep 12 2024 22 mins

There comes a stage in training where week-to-week progress grinds to a halt, and it is often met with feeling like you have regressed or are stuck. You can even stretch this timeline out, and it might feel like noticeable progress doesn't happen for months. This can be a difficult realisation to overcome, and it is a constant battle that challenges many athletes and coaches. But p

#137 - Competing without Going Crazy

Aug 21 2024 26 mins

For someone devoting themselves to the sport of CrossFit, the way they train and approach competition is pretty clear-cut. Similarly, for the person doing classes to be healthy and stay fit, the way you train is clear-cut. But for the person who wants to do local competition, treat CrossFit as a recreational sport, but isn't interested in overstretching themselves, it can be more c

#136 - Semis Recap

Jul 31 2024 28 mins

Continuing with our very timely podcast release schedule about this year's CrossFit Games season, this week's podcast features a recap of the semi-finals for one of Jon's athletes, Jacob Schmidt. This year, Jacob switched to individual competition after competing at the games for CrossFit Omnia's team in the last few years. Jacob's preparation was by no means a walk in the park. He

#135 - Quarterfinals Penalties

Jul 11 2024 29 mins

A little late on posting this topical podcast. Here are our thoughts on the quarter-finals penalties that happened this season. Jon experienced firsthand as a coach how these penalties were rolled out this year. Check out this episode where we discuss the events of this season, live versus in person competition as well as how these situations could be resolved in future years and c