Brass Tacks” means (1) the essentials, or (2) the basic facts, so to get down to brass tacks is to focus on the essentials. This program is for general population who are looking for a solid, well-rounded program to help them improve their general movement patterns, strength, fitness, as well as Olympic lifting and gymnastics skills. There is a heavy influence from old-school CrossFit.com, combined with themes from current popular competitor programming, simplified down into a fun, challenging, and balanced program that will GET RESULTS.
How do I I know this programming is right for me?
Do you like most of the workouts you see on the CrossFit mainsite, but sometimes it doesn’t feel like enough, or it’s way too much, or that you simply need more guidance on what to do for accessory and skill work outside of what’s programmed? Are you looking for programming that doesn’t involve hard-to-find equipment like True Form runners, yokes, Atlas stones, and other odd things that might not be available in your garage gym?
Have you tried the various competitor programs out there, but you don’t have 2-3 hours a day to devote to training?
Does the basic 5-3-1 leave you bored and unmotivated?
Brass Tacks is designed to give you everything you need and nothing you don’t for the average Jane/Joe who has an hour a day, five days a week, to improve their strength and fitness. If your goal is to simply get better as an athlete without getting hurt, this programming is for you. If you want to get stronger and faster to perform at a higher level at local events, this programming is for you, too.
I have been involved with CrossFit since 2007, owned my own gym for three years, have competed at two CrossFit Games as an individual and one CrossFit Regionals on a team. I have coached thousands of hours over the last 10 years, and have continued my education from earning my Level 2 back in 2008, to passing my Level 3, on to receiving my CrossFit Level 4 Coach credentials in 2016.
Why I created “Brass Tacks”
I believe that everyone can benefit from focusing more on structural work and unilateral strength and stability in order to be able to get more out of the big lifts and sexy metcons. Injuries suck, and the goal is to train the body to be as bulletproof as possible so that we can continue to move forward in our training instead of having to take time off and nurse injuries.
ONE HOUR is all you need to get the work done. FIVE DAYS a week is the basic workload, with an optional programmed active recovery day should you want six days of work. The requirements will never have hard-to-acquire equipment like yokes, atlas stones, or swimming pools – everything you need will likely be in a standard strength & conditioning gym.
Most days involve strength work, either as supersets of basic movements (for example, back-racked reverse lunges with strict chest to bar pull-ups) or as a major lift such as a clean, deadlift, bench press, etc. Afterwards, there is usually a conditioning piece – the bulk of the metcons are standard 3 rounds for time, or 21-15-9 type workouts, but you will also see a good amount of AMRAPs, some chippers, and the basic monostructural as well.