• Gretchen

How To Clean Up Your Handstand Position

(IFA-Gymnastics Tip) Today, Coach Gretchen Kittelberger drops some knowledge on ****Drum Roll PLEASE**** Handstand Positioning and how to clean these UP!! Make sure you check out this video and get your learn on. SMASH _Mike

  • Bethyyy

Running Cadence Drills And Why You SUCK At Running!

(IFA-Endurance Tip) Coach Beth Clark drops the hammer on some SOLID cadence drills to enhance your running skills. I believe the last time I ran further than 40 yards was about 1988. I was five 😂😂 The point being, pay attention to what Beth has to say. She's Smahtttt!!! **************************************** Here is a simple cadence drill you can start today that will almost immediately improve your efficiency and speed. First, what is cadence? Running cadence [...]

  • images-2

Knee Position During The First Pull. Are You A Straight Legged Stripper?

Knees OUT!   As the bar breaks from the floor during the first pull of a snatch or clean it is imperative that you get your knees out of the way. This helps with a straight bar path(good) or the bar sweeping into the body(better). The bar moving out around the knees is, as they say, no bueno!   Knees out and back is going to be better than just knees back for most lifters. [...]

  • Deadlift

Pulling From The Floor, And Why You Need To Rethink It!!

(IFA-Strength-Tip) Deadlifts are easily without a shadow of doubt my favorite lift. It goes without saying that in my eyes, it's the king of all lifts. But one thing that has always bothered me is watching people that are brand new to deadlifting, immediately pull from the floor without having a better gauge on the fundamentals of the movement. Especially understanding hip hinge. I've always started new clients with two focused points to make sure [...]

  • food

Improved Sex Life From FOOD?

Want to improve your mental health? Maybe, boost your immune system? Or, how about an improved sex life that'll give you energy FOR DAYZ?😱🙈 That's right, you can get all THAT and more because I read it on the Internet 😂 Here's a SMASHTastic recipe from my nutritionist Kelly Ramirez that will surely get the taste buds lit UP and have you dying for more. I'll be crushing this as part of my post-workout meal [...]

  • The Champ

Goodbye Champ!

"It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen." -Muhammad Ali, 1961 There has been many talented athletes that have come and gone through the years, that pushed the boundaries and did things on their own terms. When we look back on the life of arguably the greatest fighter ever to live, I won't think upon any of his legendary fights. I'll think [...]

  • gret

Gretchen Kittelberger Joins The Coaching Roster For IFA

Today, I am SO stoked to welcome a new Member to the ‪#‎IronForceAthletics‬ Remote masters coaching program. We are welcoming 4x's Crossfit Games Athlete, Gretchen Kittelberger to the IFA Coaching roster. She will be taking over all of our Gymnastics Coaching & Programming and will be a massive asset to the continued evolution of IFA. I am on a constant quest to constantly level up the value we are providing to the Masters division, and [...]

  • row

Is Your Erg Set Up KILLING Your Gains?

(IFA-Endurance-Tip) Got a SMASH tip from our ‪#‎IronForceAthletics‬ Endurance Coach Beth Clark on how to properly be using the Erg. If you don't want to end up like this dude in the picture do to SHIT form!! Check. It. OUT! (IFA-Endurance-Tip) One of the big secrets to rowing is to learn how to be efficient with your movement. Efficiency begins with good posture. All good movement begins and ends with good posture no matter what [...]

  • rear

Rear Elevated Split Squats And Why You Need To Do Them

(IFA-Strength Tip) After an absolute SAVAGE leg session on Monday, the DOMS has set in and I feel like I am using someone else's legs 😂😂 I've always incorporated Rear Elevated Split Squats in most if not all of our programs, especially for the ‪#‎IronForceAthletics‬ Remote-Masters Athletes. It's one of the best movements to improve single leg strength, stability and also helps increase ROM & Mobility. ~~~Oh, and you'll get DIESEL Quad Gainzzzzz.. 💪🏻 Most [...]

  • murph


Happy Memorial Day As much as it is a day off for most, and a time to be with family and friends, it's also a time to reflect and pay homage to the Men & Women who died while serving in the U.S. military, that have made it possible for me to even write this post. Today, we honor Michael Murphy. Cheers my friend! "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 [...]