HWPOBlog

Jul 9, 2025

Warm Up Strong. Lift Strong.

Olympic lifting isn’t just about brute strength; it’s about how well you move. If you want to lift strong, you need to warm up strong. In this blog, we break down why warm-ups and mobility work aren’t optional, how they impact performance, and what routines can help you build strength, stability, and longevity in the sport.

Jul 3, 2025

My Thoughts On Running

Everyone's running these days, but not everyone’s doing it well. In this blog, I reflect on the difference between training hard and training smart, and what running teaches me about patience, precision, and progress.

Jun 20, 2025

Making it count: How to prioritize training when time and energy are tight

When life gets full, your training doesn’t have to fall apart. This blog shares a simple framework for prioritising what matters most, so you can stay consistent without burning out.

Jun 11, 2025

The Importance of Complementing Foundational Strength Building with Stability Strength Building

Big lifts and explosive movements might grab attention, but real progress starts with the basics. Foundational strength and stability keep athletes performing at a high level, consistently, safely, and for the long haul.

Jun 3, 2025

Triple H: Three Key Metrics to a Successful Training Camp

After nearly 20 years competing at the elite level, Coach Jake Douglas found that lasting performance comes down to three things: being healthy, happy, and hungry. When all three align, that’s when the real progress happens.

May 29, 2025

A Comeback Cut Short: My Journey Back to Competition and the Road Ahead

Coach Aimee set out to prove something to herself: that she could return to the platform with focus, strength, and purpose. What followed wasn’t the story she expected, but it reminded her why SHOWING UP, scaling smart, and trusting the process matter more than ever.

May 22, 2025

What Are Accessories?

You’ve seen it in the STRONG program: Primary Work, Primary Accessory, Accessory Work. Here’s what each one really means, and how to get the most out of them.

May 13, 2025

Watching Back My Best And Worst Career Moments

In his latest vlog, Mat Fraser, five-time CrossFit Games champion, looks back at key moments from his career. From unforgettable wins to painful losses, he shares what each one taught him and how it shaped the athlete and person he is today.

May 12, 2025

For Gyms, Why Adding Movement Workshops Is a WIN WIN WIN

CrossFit® gyms thrive on community and progress. Hosting workshops is one of the most effective ways to build both. Here’s how to plan and deliver them well.

May 9, 2025

Training For My Next HYROX

After testing the HYROX waters in January, Mat Fraser is now locked in and training hard for Chicago. November’s race is the goal, and the HARD WORK starts now.

May 6, 2025

The Importance Of Heart Rate Awareness and Control

Your heart rate is more than just a number - it’s a window into your fitness, recovery, and stress. In this blog, we’ll show you how to use it to train smarter, recover faster, and SHOW UP stronger in and out of the gym.

Apr 30, 2025

What Is Olympic Weightlifting?

Olympic weightlifting is more than just lifting heavy. It’s a sport built on power, precision, and discipline. From the iconic Snatch to the Clean and Jerk, this blog breaks down the history, training, and benefits of the lifts that define strength.

Apr 22, 2025

What is CrossFit®? The Ultimate Beginners Guide

You’ve heard of CrossFit®, but you're not sure what it is. This guide breaks down the basics, from workout styles to training methods, so you can decide if it’s right for you.

Apr 21, 2025

Get ready for MURPH this Memorial Day

Coach Josh Godinez of HWPO Training breaks down what to expect, how to prepare and his top tips for taking on this legendary workout in honor of LT. Michael Murphy.

Apr 16, 2025

The Benefits of Rowing

Rowing isn’t just about crushing 5K times, it’s a powerful tool for developing strength, endurance, and technique. Whether you're chasing CrossFit® performance, HYROX readiness, or general fitness, learning to row well can unlock serious progress. Here's why the row erg deserves a regular spot in your training.

Apr 10, 2025

I Did 25.3 With My Affiliate

Mat Fraser hit the floor for Open 25.3 alongside the HWPO GYM VT crew - Sammy Moniz, our coaches, and a fired-up community of HARD WORKERS. From big lifts to bigger stories, this one brought the energy.

Apr 8, 2025

A Few Thoughts On Principles

Training advice is everywhere: conflicting opinions, complex systems, and endless chatter. But progress doesn’t have to be complicated. Read Coach Jake’s blog to discover what principles can make a difference to your training schedule.

Apr 1, 2025

Five Habits for Wellness (+ Practical Tips to Implement Them!)

With so much health advice out there, it’s easy to feel stuck. But real wellness comes from simple, consistent habits. In our MOVE 25 challenge, thousands focused on five key practices—now, we’re sharing them with you. No stress, no cost—just small steps for big impact. Let’s dive in!

Apr 1, 2025

Catching Up With Patty Vellner

When two CrossFit® legends get together, it’s more than just a workout; it’s a moment. Join Mat Fraser and Pat Vellner as they reconnect at HWPO GYM VT, trading stories, throwing down sets, and giving you a glimpse into the camaraderie, competition, and grit that defined their time on the floor.

Mar 27, 2025

Scott Stallings' Road to Recovery: Family, Legacy & the Fight Through an Injury

Scott Stallings is on a mission, not just to win but to grow. As HWPO GOLF Head Coach and 3x PGA Tour winner, this vlog blog follows his daily grind as he trains, parents and pushes for a comeback built on consistency, resilience, and HARD WORK.

Mar 26, 2025

Why Kids Should Play Multiple Sports: The Long-Term Benefits of Being a Multi-Sport Athlete

Many kids are encouraged to specialize in one sport early, but is that the best path? Playing multiple sports builds stronger, more resilient athletes while keeping the game fun. Here’s why variety matters.

Mar 21, 2025

My First Open

HWPO Social Media Manager Lacey reflects on her transformation from avoiding the gym to competing in the CrossFit Open, highlighting the power of perseverance and community.

Mar 18, 2025

How Does Sleep Affect Mental Health?

Sleep is key to recovery, strength, and focus. Read Coach Aimee’s blog to prioritize quality rest to boost performance, avoid injury, and improve mental resilience.

Mar 15, 2025

What Is An EMOM?

EMOM workouts are a game-changer in functional fitness, offering structure, intensity, and versatility. Whether you’re chasing strength, skill, or endurance, this training style keeps you accountable and pushes your limits. Here’s how to make the most of it.

Mar 12, 2025

What is HYROX?

HYROX is the fitness race taking over the functional fitness world. Combining running and strength challenges, it’s designed for all levels. Here’s what to expect and how to prepare.

Mar 7, 2025

Are Breathing Exercises Worth Doing?

Has your heart ever raced before a big moment? Whether in competition, a high-stakes meeting, or trying to sleep - you’ve felt the power of your breath. Controlled breathing isn’t just a trend; it’s a proven tool for reducing stress, sharpening focus, and improving recovery. Here’s how top performers use it, and how you can too.

Mar 4, 2025

How many days a week should I workout?

How many days a week should you work out? The answer isn’t one-size-fits-all. While some thrive on daily training, others see great results with just 3-4 sessions per week. The key lies in balancing training volume, recovery, and your lifestyle. In this blog, we’ll break down the minimum effective dose, how to optimize your schedule, and why a realistic approach beats an "ideal" one every time.

Mar 2, 2025

My (not so) secret workout, HYROX and life update

Mat Fraser just powered through a brutal 40-minute EMOM, and as always, he made it look effortless. In this video, Mat breaks down why he loves this training style, how it’s shaped his approach to competition, and what went down when he stepped into the world of HYROX for the first time.

Mar 1, 2025

Redoing Open workouts

Are you thinking about redoing a CrossFit Open or online qualifier workout? Learn how to assess your performance objectively, use video analysis, and time your redo strategically to maximize your results.

Feb 28, 2025

Mat Fraser’s first HYROX

Mat Fraser is stepping outside his comfort zone for his first-ever HYROX race. With the HWPO crew in full force, Vegas became a battleground for endurance, strength, and strategy. Watch how it all went down.

Feb 26, 2025

Three ways to get better at weightlifting outside of the gym

Boost your weightlifting performance outside the gym with better recovery, mindset, and learning. Optimize sleep, nutrition, and mental training.

Feb 20, 2025

Why it matters to find balance in your lifestyle and training routine

Balancing your training routine with daily life is essential for long-term success. Learn how to prevent burnout, stay consistent, and enjoy sustainable progress.

Feb 18, 2025

The CrossFit Open is here!

HWPO Training team member and CrossFit Open veteran Jake Marconi shares his top five tips for anyone thinking about competing in the 2025 Open, whether they’re new to the Open or have participated in it before.

Feb 12, 2025

What kind of athlete are you? The balance of autonomy and dependence in a coaching relationship

Every athlete has a unique approach to coaching - some prefer full autonomy, while others rely heavily on guidance. Understanding where you sit on this spectrum can help you train smarter, make better decisions, and reach your full potential.

Feb 7, 2025

Working Out vs. Training: Know the Difference

Learn from Coach Jake as he explains the key differences between working out and training, helping you decide which approach best suits your goals.

Jan 29, 2025

The purpose behind assistance exercises in Olympic weightlifting

This blog explores the role of assistance exercises in Olympic Weightlifting, highlighting how they improve strength, technique, and recovery while preventing injuries. Learn why these exercises are essential for enhancing snatch and clean and jerk performance.

Jan 20, 2025

The case for 90%: Why less can be more in your training

Discover why training at 90% effort can deliver the same results as 100% while improving recovery and long-term progress. Learn the benefits of smarter training and how to balance intensity for peak performance.

Jan 16, 2025

Why we deload

This blog explores the importance of deload weeks in training, highlighting their role in recovery, injury prevention, and mental reset. Learn when to schedule a deload, what to do during the week, and how it supports long-term performance.

Jan 8, 2025

Unsure about your competitive season? Here’s some help!

Unsure about your competitive season? Discover tips to stay motivated, improve your skills, and set goals during uncertainty. Plan your best year yet!

Jan 2, 2025

The Evolution of Programming

Discover how programming has evolved over time and how HWPO Training creates challenging, balanced, and fun workouts to drive progress and lasting fitness success.

Dec 27, 2024

Our 2024 recap

Celebrate an incredible year with HWPO Training! From smashing PRs to global events, new programs, and giving back, 2024 was one for the books. Join us as we look back and gear up for 2025.

Dec 16, 2024

Embrace Growth in 2025

Coach Sam invites you to grow, evolve and build on the foundation of who you are in 2025 and not focus on achieving perfection.

Dec 12, 2024

Knowing Your Why

Coach Justin shares his thoughts on how exercise is not a singular activity but a lifestyle change which can affect the rest of your life positively.

Dec 7, 2024

HWPO athletes join the Rogue Invitational

Recap our time in Aberdeen, Scotland for this year’s Rogue International in our newest vlog.

Dec 6, 2024

From doubting to doing: my first 5K journey

Join HWPO Social Media Manager, Lacey Reynish, as she shares her journey from being a self-proclaimed non-runner to completing a 5K. From overcoming doubts and physical struggles to discovering newfound strength, this blog highlights the power of persistence and the rewards of stepping out of your comfort zone.

Dec 3, 2024

HWPO GIVE December - Stratton Community Foundation

The Stratton Community Foundation is dedicated to improving the lives of children and families in southern Vermont by overcoming barriers to health, safety, and education. We’re honored to partner with them for our December HWPO GIVE campaign.

Nov 26, 2024

Sweating out the jet lag

In our latest vlog, Mat has just landed after traveling overseas and hits a HWPO MOVE workout. Tune in to see how it went.

Nov 26, 2024

Beyond the barbell: How Olympic Weightlifting can elevate every athlete's performance

Coach Aimee explores how Olympic Weightlifting boosts athletic performance far beyond barbell skills. From CrossFit® to everyday strength, learn how Olympic lifts build explosive power, coordination, and resilience for all athletes, with insights from HWPO Training coaches, Mat Fraser, and HARD WORKING community members.

Nov 17, 2024

Daily movement is everything they say it is

For 100+ days, Coach Jake has made daily movement a non-negotiable part of his routine, finding that consistency can bring more results than motivation alone. Read his story of commitment and growth and insights into the powerful impact of a daily movement habit.

Nov 15, 2024

Exploring men’s health, fitness and the Movember movement

Join Coach Josh and Dr. Jason Larocque to learn about building mental resilience, the importance of mentorship, and the impact of fitness on well-being. Tune in for valuable insights on men's mental and physical health!

Nov 12, 2024

Why we don’t exclusively train metcons for CrossFit®

Discover why focusing solely on metcons may not be the smartest way to train for CrossFit®. Learn how varied training approaches, like those of elite athletes, can build strength, technique, and endurance, maximizing your metcon performance when it matters most.

Nov 9, 2024

Mastering workout scaling: A guide to skill development and effective modifications

Learn how to effectively scale challenging movements such as muscle-ups, handstands, and double unders in your workouts. Justin Sweeney’s guide breaks down strategies for skill development, efficient modifications, and the importance of variety to improve your fitness safely.

Nov 7, 2024

Holiday nutrition made simple: tips to stay on track

Coach Sam helps you stay on track with your nutrition goals this holiday season with simple, realistic tips. From setting manageable goals to practising mindful indulgence, learn how to enjoy holiday meals and treats while maintaining balance. Whether you're focused on weight loss, muscle gain, or maintaining progress, these strategies will help you navigate the festive season without stress.

Nov 6, 2024

What happened at the Down Under championship?

The HWPO Training team took things to Australia in October for the '24 Down Under Championship.

Oct 31, 2024

You asked, I answered.

Ready for part 2 of Mat answers all? Catch our latest vlog on YouTube to get the answers to some of YOUR questions.

Oct 30, 2024

Lifestyle Gears

Coach Ste explores the five 'lifestyle gears,' showing how adjusting your commitment to nutrition, training, and recovery can help you stay balanced and on track.

Oct 23, 2024

Learning Agility

Coach Michele explores the essential skill of learning agility for coaches and how it drives growth and adaptability. Learn how to practice this skill through real-life experiences, embrace feedback, and improve your coaching confidence with practical tips and mindset shifts.

Oct 17, 2024

Training for sport-specific longevity vs training to be competitive in CrossFit®

Coach Justin looks into his career in both golf and CrossFit® to compare how training differs between the two. He discusses how drawing comparisons and adapting the training to better ourselves both on the course and in the gym can be simple and effective.

Oct 9, 2024

Saturday’s are for the boys

See how a casual get-together with the boys has become a favorite day of the week for everyone involved.

Oct 9, 2024

FIVE important things to know when transitioning to an Olympic Lifting focused program

Coach Aimee draws and her experience and looks to her HWPO LIFT community to highlight her FIVE most important things to know when starting a new Olympic Weightlifiting program.

Oct 4, 2024

HWPO GIVE October - Forging Youth Resilience

Forging Youth Resilience (FYR) is a nonprofit that provides fitness, nutrition education, and mentorship to under-resourced youth, helping them build physical and mental strength, resilience, and confidence. We’re honored to support them as our HWPO GIVE - October partner and help raise additional funds for them through running the TCS New York City Marathon.

Oct 1, 2024

So you’re new to running? We’ve got you covered with these top 5 tips

Coach Sammy draws on her experience in running to bring you her top 5 tips if you’re new to the sport. From choosing the right gear to making your runs more enjoyable, everything you need to know is right here in our blog.

Sep 27, 2024

An updated day in the life, Mat and Sammy

See what a (new) day in the life of Mat Fraser and Sammy Moniz now looks like.

Sep 25, 2024

Give yourself the opportunity to strike gold: the power of showing up

Coach Jake draws on his years of experience in fitness and discusses how SHOWING UP to the gym, even when you don’t feel like it, and setting yourself small targets can make achieving your goals more tangible.

Sep 19, 2024

Understanding yourself: Why looking inward can help you be tougher.

Coach Josh discusses one of our most asked questions when we attend events, how is Mat so mentally tough? Read his thoughts and approach to being mentally tough, from first finding yourself and your ‘why’ to executing what you find in your everyday life.

Sep 10, 2024

Solid habits for HARD WORK

Media Director Preslie, a self-proclaimed workaholic discusses her tried and tested methods for making sure she prioritizes her fitness goals and building solid, daily habits.

Sep 6, 2024

2024 CrossFit Games. Behind the scenes with our HWPO athletes

We share a behind-the-scenes look of what took place on-site in Fort Worth, through the lens of our HARD WORKERS.

Sep 2, 2024

HWPO GIVE September - Dancer Love Foundation

The Dancer Love Foundation, founded by husband and wife CrossFit athletes and gym owners Sam and Jennifer Dancer, aims to “Empower individuals with intellectual and physical disabilities through fitness, education, and love.”

Aug 29, 2024

What sets the top athletes apart?

Coach Ste draws on his years of experience in both competing and coaching to bring you an in-depth insight into how we should approach our training to be the best we can be.

Aug 21, 2024

Elevating coaching: the importance of varied drill focuses in long-term athlete development

Coach Michele talks about the importance of stripping back coaching techniques into more manageable focuses that allow athletes to build on skills over time.

Aug 12, 2024

Mat Fraser answers 10 of your questions

5x CrossFit champion Mat Fraser reveals all in our latest 10 questions vlog. Tune in now.

Aug 7, 2024

I did a simple but effective CrossFit workout

Watch as Mat takes on a workout from our HWPO AFFILIATE program in our latest vlog.

Aug 7, 2024

72 hours of games training

Games training is in full swing, and two of our athletes teamed up for a few days of pushing each other and (mostly) friendly competition.

Aug 7, 2024

HWPO GIVE - Funky Town Fridge

Funky Town Fridge is an inspiring and revolutionary community initiative that seeks to end food apartheid in Fort Worth, Texas. The HWPO Training team is excited to volunteer with, donate to and amplify the mission of Funky Town Fridge, particularly in the spirit of Fort Worth hosting the 2024 CrossFit Games.

Jul 31, 2024

2024 CrossFit Games Prep With Cole Greahaber And Chris Ibarra

Tune in for our latest vlog to see Cole and Chris hit the floor with some of the expert coaching team in Vermont.

Jul 26, 2024

Should we strive for perfection?

In this blog Coach Aimee talks about how perfection in lifting is unattainable. Focus instead on consistency, confidence, and control. Embrace the daily grind, improve incrementally, and build a strong foundation for continual progress.

Jul 17, 2024

Stay fueled on the go: nutrition tips for summer travel

Coach Sam has some helpful tips and advice for managing your nutrition and staying fueled this summer, whether on vacation or traveling closer to home.

Jul 11, 2024

Coach Jake training for Reps Ahead

Coach Jake decided to return to competitive exercise after 18 months. In this blog, learn how he and Ste Fawcett prepared him in just three and a half weeks for Reps Ahead.

Jul 3, 2024

Mat Fraser training like the old days

Training in the garage, no music, going to that dark place with one of my good friends and early training partners, Jack Barry. Just like the good old days!

Jul 1, 2024

HWPO GIVE - NOMINATE A HARD WORKING TEACHER

For our July HWPO GIVE project, we’re looking to help a HARD WORKING teacher start the 2024-2025 school year off STRONG. Have you had an educator who’s shaped who you are? A professor who really made an impact? Or a teacher that really set the bar? Let us know, and they could win $5k (and some other surprises!).

Jun 7, 2024

Join HWPO Training for three days at the CrossFit® North America East Semifinal

We’ve got some killer content straight from Knoxville, TN. That’s right, Mat Fraser and the HWPO Training crew are back, and the energy is off the charts. Get ready to dive into all the action from the North America East Semifinal, where every rep counts and every second matters.

May 31, 2024

Catch up on three days of competition at West Coast Classic

HWPO Training is back in Carson, CA, where Mat won his first CrossFit Games title! Join us as we catch up with Patrick Vellner, Sam Kwant, and more at the West Coast Classic. Get exclusive behind-the-scenes action you won’t find anywhere else and intense competition highlights.

May 31, 2024

HWPO GIVE - The OUT Foundation

For the June HWPO GIVE initiative and in celebration of Pride month, we are thrilled to support The OUT Foundation. We believe that HWPO is a place where HARD WORKERS can be themselves.

May 15, 2024

HWPO Training cheers on Sammy and O’Keefe in the Boston Marathon 2024

Sammy and O’Keefe have put in the HARD WORK to run the 2024 Boston Marathon. Not just for bragging rights, but to help support an organization close to our hearts: —One Summit. Catch up on all the BTS, training lead-up and race day action here.

May 2, 2024

HWPO GIVE - Able Games

In May, our HWPO GIVE initiative is teaming up with ABLE Games, a fantastic project by TNT. ABLE Games is a yearly fitness charity event that honors athletes of every skill level.

Apr 30, 2024

HWPO athletes crush individual Quarterfinals

Catch up on an eventful weekend at HWPO HQ in out latest Vlog. Our PRO athletes SHOWED UP, and we had the opportunity to catch up with Mat on his latest training approach.

Apr 15, 2024

Tips on Preparing for Quarterfinals

Individual Quarterfinals are approaching, and we caught up with a few of our coaches to share some advice as you prepare for the tests ahead.

Mar 20, 2024

Friday Night Lights event at HWPO HQ, 2024

Our inaugural Friday Night Lights at HWPO HQ was a hit! Over 80 HARD WORKERS joined for a pro-athlete experience with friends and partners of the brand SHOWING UP to elevate the event. Check out the highlights in our two-part vlog!

Mar 7, 2024

Open Workouts; To Redo Or Not

Coach Jake questions why redoing the Open workouts has gotten a bad rap. In short, his views are: If you’re doing The Open for fun with your community, redo it. Be reasonable, but have fun. That's the point. If you’ve got Semifinals or Games goals, practice executing on the first try and living with the result.

Mar 5, 2024

HWPO GIVE - One Summit

This March and April, we’re not only supporting One Summit, we’re running for them! This organization is near and dear to our hearts, and Sammy and O’Keefe are running the Boston Marathon, targeting their fundraising efforts to One Summit.

Feb 26, 2024

Pregnancy, Birth, Postpartum & Fitness By Sammy Moniz

Sammy Moniz shares a heartfelt and inspiring journey through her pregnancy, the birth of her child, and the postpartum period, with a special focus on how her lifelong commitment to fitness played a pivotal role throughout.

Feb 8, 2024

HWPO GIVE - West Point’s Functional Fitness Team

This February, we’re supporting West Point’s Functional Fitness Team, known as the Black and Gold Team. These cadets compete in national and collegiate competitions while demonstrating West Point’s time-honored values of Duty, Honor, and Country.

Feb 2, 2024

DAY TWO AT TYR WODAPALOOZA

HWPO PRO Head Coach, Ste Fawcett continues his review of coaching Sam Kwant to a third-place finish at the 2024 TYR Wodapalooza competition. Read all the action from day 2, including the warm-up strategies, executing the workouts, and all the emotions from the last day of competition.

Jan 25, 2024

DAY ONE AT TYR WODAPALOOZA

HWPO PRO Head Coach Ste Fawcett stood in for Coach Josh Godinez at the last minute to coach Sam Kwant through TYR Wodapalooza 2024. Learn how day one of the competition went through the eyes of the coach.

Jan 18, 2024

TYR Wodapalooza 2024

2024’s competition was a blast. We’ve rounded up what the HARD WORKING community got up to in this collection of pictures from the weekend.

Jan 10, 2024

HWPO GIVE - ABC HOPES

Katie Moore created ABC Hopes, a 501(c)(3) organization, in 2013 to provide greater opportunities to her younger brother, Christopher. The name stands for All Because Christopher Hopes, and the charity has since become a leading provider in wellness and empowerment for persons with intellectual disabilities.

Dec 15, 2023

HWPO GIVE - Vermont Food Bank

This December, we’re aiming to help provide food to Vermonters facing hunger through the Vermont Foodbank. HWPO HQ and our founders, Mat and Sammy, are based in Vermont, and we’re honored to contribute to helping this local community thrive this holiday season.

Nov 1, 2023

HWPO GIVE - Kids Play Free

For November’s HWPO GIVE initiative, we’re thrilled to partner with a foundation near and dear to our HWPO GOLF Head Coach and 3-Time PGA Tour winner, Scott Stallings. The Knoxville native and his wife Jen created a foundation to support Kids Play Free and the Tennessee Junior Cup.

Oct 1, 2023

HWPO GIVE - Redemption Road Fitness Foundation

Instilling healthy habits through fitness is how Redemption Road Fitness seeks to improve the future of those in the prison system.

Sep 5, 2023

HWPO Training HQ Gym tour with Mat Fraser

Join Mat Fraser and Matt O’Keefe for a tour of our new gym facility. Learn why Mat chose the things that he did and get an insight into the significance of equipment and more.

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