Have a quick watch of the video clip below. It shows what running a 17 second lap looks like, what a 20 second lap looks like, what a 23 second lap looks like, and what a 26 second lap look like. [embedyt] https://youtu.be/5gwBJQsDdF4 [/embedyt] Three seconds separates...
A lot of time is wasted on the falls, particularly getting up from them. In this video, I quickly go over the front falls and how you can get up faster from it while using less energy. A win/win situation if you ask me. I also...
There's a misconception that you need to use your arms to push yourself up and over the bar when it comes to the vault jump. I can see that point of view, but it's not the most effective way of going over the bar. When jumping...
I host practice sessions regularly at Redline, and I always try to leave enough time at the end for feedback. At the recent pratice session, one of the participants did well for her PARE test, and her pacing was excellent, hitting almost the same times...
Clearing the mat jump in the PARE test or POPAT test is challenging, especially when running 6 laps of the obstacle course and feeling gassed. The added pressure of a penalty when you touch the mat doesn't help matters either. Most people will try to land...
The tests are not measurements of fitness, they are measurements of performance. What does that mean? Let me share a story. A few months ago, an applicant, let's call her Jane, came to Redline to prepare for the POPAT. On her own, she was going to Crossfit...
The mat jump, or the long jump, in the PARE and POPAT test is a challenge for many (particularly the POPAT mat, which is 6 feet in length). Failure to clear the mat, or continually touching it on takeoff, will result in a time penalty for...
The pull is generally the easier part of the machine to perform in comparison to the push. Just cause it's easier doesn't mean it doesn't have its challenges, particularly the initial pull when lifting the weight. Most people treat it like an actual pull, where they...
If you've been to a testing facility, you may have seen some people spinning around the end cone of the obstacle course, as opposed to running around it. You're probably thinking "Is that really faster?" Truthfully, it may not be faster. What I do find is it...
Getting up from the back falls is trickier than the front falls; it's certainly not as straight forward. How you get up quickly and efficiently is dependent on your current abilities. In the video below, I go over a few methods of getting up from the...