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Chris Lofland

Chris Lofland
Chris Lofland coached and competed in the sport of gymnastics for over a decade. In 2007 he became a CrossFit coach and began coaching the CrossFit Gymnastics certifications. Since then, Chris has started his own seminar series covering gymnastics, weightlifting, and general movement. In 2016, he opened up BlueWave Fitness in Fort Worth, TX, where he coaches general fitness, performance fitness, weightlifting, and competitive Crossfit athletes.

Recent Posts

The wrist, like any joint, requires a certain amount of motion in order to properly function. A lack of mobility and strength in it can increase your risk of injury. Let’s be real though, the wrist is often neglected in most people’s training. Deficits in strength and mobility of the wrist are...
Most people train both pulling and pushing overhead and forward, but rarely address it backwards. This overtraining of shoulder flexion and undertraining of shoulder extension can lead to achy, injured shoulders. Here are some stretching and mobility exercises that can help loosen up your...
I’ll say it right now. Anyone claiming that, in general, a movement is not functional is BS. One must evaluate an individual’s needs and then decide whether something will be functional for that individual. Are Olympic lifts functional for a father who holds a desk job and wants to be able to...
People wear it like a badge of honor, almost bragging about it…."Pfff, I don’t need much sleep. I function just fine on 6 hrs. I’ll sleep when I’m dead.” You are all wrong. Sleep deprivation is a serious thing and you should be taking it seriously. You’re not being lazy or less productive if...
If I don’t have enough time to do, a warm-up, mobility, strength, conditioning, etc. then my go to is always Locomotion.
Your spine is capable of doing a lot and unfortunately many do very little with it. This lack of movement can cause your back to become very tight and immobile. Here are 3 movements to play around with to regain some of your mobility and loosen you up!
Still not getting your muscle ups? Rarely hitting 90+% on lifts? Still can’t do a handstand? Still have tight shoulders and hips, etc...? Here are 2 Rules that I apply to all of my clients and athletes!
 
Rule #1: Maintain an 80% success rate during training.
 
If you decide...

I am writing an open letter to you to tell you how grateful I am for your trust, your commitment, and your strength. You see, it is with your strength that I have grown as a person and a coach. Your belief in me has led me to grow what I love which is helping others find their way through...

I hear people all the time talking about “Injury Prevention” and I understand that it’s a buzzword to draw attention to what they are saying but it is BS. The only thing we can actually do is Injury Mitigation, bring down the severity of the injury and increase the ability to recover from it. ...
Here are 3 movements I do everyday with some basic information on why and why you should too!
Developing routines will be one of the healthiest things you can do for your body and mind!
Form Form is based on the intent and application. This is different per individual and should be based on what they are trying to achieve. The only thing you should avoid is not being prepared. An exercise will only “injure” you if you end up in a position (or with a load/weight) that your body...
I have been coaching for about 20yrs and have been coached for longer than that. Here are a few things that I have picked up along the way that makes both giving and receiving coaching highly effective. Coaches:
  • A cue is only as good as the outcome. Don’t give the same cues over and over if...

Many people focus on static passive stretching as a means to increase mobility. I’m here to tell you that it may accomplish this, it’s true, but there is a better way. In my opinion, passive static stretching in adults does very little. Weighted mobility is the approach I take with my athletes...

HPC

Learn How To Fail

by Chris Lofland / August 14, 2018
“I can’t believe I missed that rep,” said J. “You know, I worked so hard for the past year and a half and have been progressively getting better. I’ve been eating right, lifting on a linear progression—trying everything bro.” J then walked away from the bar shoulders slumped over with a grimaced...
We all know that goals are what keep an athlete motivated to keep growing, but what essential aspects of training make achieving those goals possible? The magic lies in consistency and sustainability. These two qualities go hand in hand when it comes to working toward goals. Neither can be...

Walking on your hands is great for upper body strength, balance, coordination, working out imbalances between your arms, and more. It’s also fun! This article is going to provide a step by step (pun intended) guide to walking on your hands.

Proper exercise progressions are essential for preventing sports injuries, developing lasting strength in an athlete, and achieving athletic goals. This is why, after years of being an athlete and coach, I have become an advocate for low-volume complex movements to develop upper body strength...

Most people train both pulling and pushing overhead and forward, but rarely address it backwards. This overtraining of shoulder flexion and undertraining of shoulder extension can lead to achy, injured shoulders. Here are some stretching and mobility exercises that can help loosen up your biceps...

I posted my path to a single arm pull up on Instagram (VIDEO HERE)  earlier this week and wanted to talk about my process to achieving goals without getting bored by the repetitiveness!

Some injuries are just unavoidable. I do believe a lot of wear-and-tear injuries or under-recovered injuries are avoidable, but the tripping over a weight, slipping on some ice, and stepping off of something and rolling your ankle types of injuries will happen. Now, how you bounce back from them...