Training Knowledge from the WSX Coaches | CrossFit, Hyrox, Strength

From the coaches

Knowledge

Straight answers on training, CrossFit, Hyrox, strength at every age, gymnastics, weightlifting and recovery. Written by the coaches at WSX Winchester, not by marketers.

The engine: building aerobic capacity without living on a treadmill Recovery and running The engine: building aerobic capacity without living on a treadmill Aerobic capacity is the least glamorous and most valuable thing you can train. How to build it in twenty to forty minutes, why most people make their easy days too hard, and how to measure it without obsessing. Kelly Friel · 7 Oct 2026 · 3 min read Mobility for lifters: what actually helps Weightlifting Mobility for lifters: what actually helps Most mobility work fails because it is scattered. The short list of positions that matter for lifting, how to work on them so they stick, and when stretching is not the answer. Kelly Friel · 1 Oct 2026 · 3 min read How strong is strong enough? Strength for life How strong is strong enough? Useful benchmarks for a healthy adult, held lightly. Then the harder question: strength as a bank account for later, and what to do if you have never tested any of it. Lefty · 27 Sept 2026 · 3 min read Why we teach the snatch slowly Weightlifting Why we teach the snatch slowly The snatch and the clean and jerk are the two most technical things ever done with a barbell. Taught properly they build speed, coordination and full-body strength for decades. Taught quickly they build bad habits. Kelly Friel · 23 Sept 2026 · 3 min read How to read a workout: RX, scaled, and why it matters less than you think CrossFit How to read a workout: RX, scaled, and why it matters less than you think RX is a description of the intended stimulus, not a target or a rank. How to read a whiteboard, what the coach is translating, and why the person who scaled often had the better session. Lefty · 19 Sept 2026 · 3 min read CrossFit myths, examined by people who coach it CrossFit CrossFit myths, examined by people who coach it It gets you injured, it is random, it is a cult, it is only for the already fit. Five things people believe about CrossFit, checked against the research and against ten years of coaching it. Lefty · 15 Sept 2026 · 3 min read Handstands for adults: starting upside down at 35 Gymnastics Handstands for adults: starting upside down at 35 Nobody is too old to learn a handstand. What adults lack is not ability but tolerance for being a beginner, and wrists that have spent twenty years on a keyboard. Both improve quickly. Liv Essex · 11 Sept 2026 · 3 min read Your first strict pull-up: the honest route Gymnastics Your first strict pull-up: the honest route Bands and kipping have their place, but neither is the direct road to a strict pull-up. The progression that works, the timeline to expect, and the mistake that stalls most adults. Liv Essex · 7 Sept 2026 · 3 min read Pacing a Hyrox: how not to blow up at station four Hyrox Pacing a Hyrox: how not to blow up at station four Almost everyone ruins their first Hyrox in the first fifteen minutes. The fix is boring, it works, and you can rehearse it on a gym floor in Winchester before race day. Kelly Friel · 3 Sept 2026 · 3 min read What is Hyrox, and is it for you? Hyrox What is Hyrox, and is it for you? Eight runs, eight stations, one gym full of people who said they were not runners. What Hyrox is, what it asks of you, and how an official affiliate gym in Winchester trains for it. Kelly Friel · 30 Aug 2026 · 3 min read Training in your 40s, 50s and beyond Strength for life Training in your 40s, 50s and beyond The strength you build from 40 onwards is the single best predictor of your independence at 80. What changes with age, what does not, and how a coached programme respects both. Kelly Friel · 26 Aug 2026 · 3 min read Your first week at WSX Inside WSX Your first week at WSX The assessment, the first class, the soreness, the moment it stops being scary. What the first seven days at a coached gym in Winchester actually look like. Lefty · 22 Aug 2026 · 3 min read What is scaling, and why we do it CrossFit What is scaling, and why we do it Every workout at WSX is written once and adjusted to the person doing it. Here is what scaling actually means, who it is for, and why the person next to you lifting twice your weight is doing the same session. Lefty · 18 Aug 2026 · 3 min read

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