The Perfect Pull Sports Performance

CrossFit Impavidus' Coach Nate, Impavidus Endurance Team & Redrum Barbell Club founder, provides running, rowing or weightlifting programming & coaching.

Coach Nate, CrossFit Impavidus Endurance Team and Redrum Barbell Club founder, offers remote coaching and programming for athletes interested in running/endurance sports training or improving strength/technique in Olympic-style weightlifting. Remote Coaching & Programming
• Custom Endurance/Weightlifting programming based on your individual needs
• Supplements your current CrossFit/conditioning pr

Operating as usual

SouthFit Endurance 06/02/2021

SouthFit Endurance

Want to learn how to properly pace your runs?

Then you're in luck. I've teamed up once again with Run with Coach D and South Arlington Fitness & Nutrition to bring you the SouthFit Endurance program. This year's program you'll build your aerobic engine and learn how to apply a consistent effort regardless of the time domain or distance.

The SouthFit Endurance program also provides you the opportunity to learn and improve your running mechanics. You'll be running faster, farther, and with less effort after this 10-week program.

SouthFit Endurance You will feel a noticeable difference in the way your body moves. Your movements will be efficient, your foot strike lighter, and your gait more balanced. By the end of the program, you will have cut out much of the wasted energy in your running.

Timeline Photos 04/08/2021

Running Performance 101 starts next week.

In collaboration with Run with Coach D. We've got some great content to share so sign up while spots are available.

Running 101 Course! ⁠

Do you ever look at high level runners and think, "how do they do it?"⁠

Obviously, they worked hard and practiced to get there.⁠

But they demonstrate excellent mechanics; their running is efficient, wasted movement is kept to a minimum, their feet seem like they barely touch the ground. Their running FEELS LIGHT.⁠

Did you know your running can feel like that too?⁠

Now's your chance with our Running 101 Course; led by Coach Nate and Danielle Hirt from @runwithcoachd!⁠

The program starts Tuesday, April 13th. Get more information and sign up below!

Timeline Photos 03/29/2021

Timeline Photos

Do you ever wonder how high level runners seemingly never get tired?⁠

Do you ever look at a competitive runner's times and think to yourself: how is this possible?⁠

Obviously, they worked hard and practiced to get there.⁠

But more interestingly, they demonstrate very good mechanics.⁠

Their running is efficient, wasted movement is kept to a minimum, their feet seem like they barely touch the ground. Their running FEELS LIGHT.⁠

Did you know your running can feel like that too?⁠

No, you don't achieve that by inserting 8" pillow insoles inside your shoes. That's not the kind of light we're talking about.⁠

You achieve that by practicing specific running skills: pulling, falling, landing. You get experienced coaches to analyze your running gait and give you concrete steps to improve it. You baseline your capacity and you increase it in smart manageable increments. In a matter of a few weeks, you'll see change.⁠

And now you have the opportunity to do just that with our Running Performance 101 course. Led by Coach Nate and Coach Danielle Hirt from @runwithcoachd (also our very own SAFN community member!), this 6-week program will take you from step 0 and teach you the foundation for efficient and pain-free running. No more cringing when you see a 400m run in a class workout, it's time to unleash your inner runner.⁠

The program starts on Tuesday April 13th. Click on the link below, get more information, sign up, be awesome.⁠


#stronganddurable #strengthtraining #endurance #unbreakable #progressoverperfection #consistency #grit #fitness #health #functionalfitness #crossfit #southarlington #nationallanding #arlingtonfitness #arlingtonva #workout #fitfam #fit #gym #health #gymlife #strong #boutiquefitness


My gym partner for today. Essential workout gear:
1. shaker bottle ✅
2. gym bag ✅
3. hand sanitizer ✅
4. Birman 🐱✅

#catfitness #thisiswhyimcoveredincathair


Simple and effective. Decided to break out the weight vest today. I haven’t trained with it in a long time. My workout originally have box jump overs programmed, but I don’t have a plyo box available in my “home gym”. Had to make do with weighted kneeling jumps. And instead of taking off the vest for the sandbag hang power cleans, decided to keep it on. Made for a very 🌶 🏋️‍♂️.

Patches courtesy of @vetwod @seb_felipe and @moderate_pace_eddy

Working out in this heat and humidity reminded me of our tune at @crossfitundisclosed Those we’re fun time.


Simple tools. Simple program. Devastating results.

#kettlebellswings #wallballs #proteinshake #wallballsarejustsneakythrusters 11/02/2019

‎Chasing Excellence: #096: 10 Principles of Mindset on Apple Podcasts

I’ve always said that mindset is key. Using terms like “can’t” truly means “won’t”. Remove these terms from your vocabulary so you can take the first step at changing your mindset into realizing you have a choice in doing and accomplishing anything. ‎Show Chasing Excellence, Ep #096: 10 Principles of Mindset - Oct 28, 2019 09/05/2019

Legendary Weightlifting Coach Glenn Pendlay Passes Away At Age 48 - BarBend

Sad day for the weightlifting world. :egendary USA Weightlifting coach Glenn Pendlay, inventor of the Pendlay row, lost his battle with cancer at the age of 48. 07/14/2019

Click here to support project safe crossfit flooring organized by Kyle Douglass We are outdoor, deployed Location military affiliate providing Crossfit through all volunteer coaches for about the last 10+ years to people of all services and nations. We are in desperate need of safe flooring to provide clean and safe work out space for our people. Our goal is purchase this... 06/09/2019

The Importance of Platform Coaching Demeanor

Great article by Coach Bob Takano. The concepts he discusses applies to all coaches, not just weightlifting coaches. The job of the coach is to keep the athlete focused on the task. Save the celebrations for after the medal ceremony or workout. The demeanor of the coach can be very impactful on the performance of the athlete. Avoid the pitfalls.


Aerobic Capacity Course - Developing Different Gears

I'm coaching an Endurance Program at CF South Arlington this summer for those that are interested. Details in the link below.

Building aerobic capacity is a goal of the CFSA Running Program. It is designed to help develop different “gears” for you to tackle Endurance AND CrossFit workouts. Whether it’s repeat 400s, 1 mile time trial or a 20 minute metcon, the Running Program will give you the tools to identify your maximum sustainable pace. Sign up for the 8-week program to learn more:

Chris Hinshaw of the CrossFit Aerobic Capacity Specialty Course explains why athletes should develop gears to modify speed. “Our job is to create a range of ...


Winding down from a “rough day” at the office. The local brew is pretty good.

#flyingheartbrewery #localbrew #craftbrew


Thanks @streetparking for the workout inspiration...dumbbell thrusters, dumbbell snatches and sweat puddles 🥵😳🤯💪. One way to start the weekend right.

#theperfectpull #streetparking #sweatpuddles #starttheweekendright #garagegym #dumbbellseverywhere 04/04/2019

Improvement of Kinetic, Kinematic, and Qualitative Performance Variables of the Power Clean With the Hook Grip. - PubMed - NCBI

Hook grip. Quit whining. Use it. Int J Sports Physiol Perform. 2019 Mar 1;14(3):378-384. doi: 10.1123/ijspp.2018-0577. Epub 2019 Feb 7.


VICE News Tonight

Currently developing a "boot camp" program at CrossFit South Arlington to help prepare soldiers for the Army Combat Fitness Test. Here's a preview of what's expected in the new test.

For the first time in nearly 40 years, the United States Army is changing how it measures the physical fitness of its soldiers.

This is what is takes to pass the new Army Combat Fitness Test.


Lifting all the weights today and using this awesome sling bag from my friends @starsandbarswlc and @svg831 to carry all my lifting paraphernalia while I’m on travel.

#starsandbarswlc #redrumbarbellclub #squats #moresquats #coffeeandsquats #theanswerisalwayscoffeeandsquats 02/19/2019

The next cycle of Iron Strong is here!

If you're in the Arlington area and want to move some iron. Metal. Chalk. Muscle. Sweat. A focused mind determined to move iron. A relentless desire to not back down from any physical challenge.


Even on a treadmill you can use the Pose Method to run efficiently. You should always use the incline to set your “fall” angle. This is also a great way for pace and cadence practice.

Body weight is on the ball of the foot. Knees stay bent on landing and at the pull...never a straight leg. Pulling foot up into pose. Relaxed ankle throughout.

#theperfectpull #run #running #treadmill #treadmillrunning #pose #posemethod #pull #posefallpull #cadence #pace #endurance #endurancetraining #runrx


You don’t need much equipment to get a good workout. Sure it’s great to have a gym with all the bells and whistles, but it really just boils down to getting work done regardless of the setting. No excuses, just an attitude of wanting to stay fit. It’s simple, but effective.

Thanks @streetparking for the workout inspiration of kettlebell swings and step ups. And thanks Rogue for the awesome kettlebell.

#streetparking #garagegym #attitude #justgettheworkdone #kettlebell #stepups #rurogue #roguefitness


Doing treadmill intervals at 5,312ft above sea level. This is one way to develop aerobic capacity. Although a treadmill isn’t the ideal method to work on my #posemethodrunning it does allow me to work pace and learning the feeling of that pace...even though I’m sucking wind at this elevation.

#posemethod #running #treadmillworkout #treadmillintervals #suckingwind #justbreathe


A year ago today we helped host the Deid Throwdown. It was an amazing event that I can only try to thank all those that helped make it happen.

#thedeidthrowdown2017 #thedeidthrowdown #crossfitundisclosed #unforgiving #unsympathetic #undisclosed #likemindedpeopleworkingouttogether #dontgetyourrangerpantiesinawod #outsidegym #crossfit #crossfitcompetition #ourboxishotterthanyourbox


Three separate trips to Cali in the past three months. Gotta love the variety @innout offers (except for the beer). Love me my In-n-Out any time I travel west.

#innout #innoutburger #doubledouble #animalstyle #goingbacktocali #foodporn

[11/08/18]   Coaching an 8-week rowing program at CrossFit South Arlington. If you want to improve your performance on the rowing machine, come check it out.

Are you tired of being tired on the rowing machine during workouts? Or do you enjoy rowing and want to get better at it? Well, we have the answer for you!

Check out our latest specialty program announcement:

Or sign up directly here:

Rowing prowess is just around the corner.


Coach Rex making his first appearance at @crossfitsoutharlington 🦖🦖🦖🦖

#coachrex #trex #crossfitsoutharlington #trexarms


Do you even row bro?

#rowrowrowyourboat #concept2 #concept2rower #ucanrow2 #getoutandrow #erg #indoorrowing #theperfectpull


When RUN RX reposts your athlete's (Brett Werblow) results from 14 weeks of training and performance at the Chicago Marathon. Congratulations to an awesome performance! Continue learning and practicing the skill of running.
#ifihadtearductsiwouldcry #proudcoach #endurancecoach #runningcoach #runrx #posemethod #poserunning #runningisaskill #crossfit #crossfitendurance #posefallpull #pull #chimarathon

Congratulations @werblowingworldwide on running @chimarathon Keep up the practice, just gets better 👏💪
[CHICAGO MARATHON 2018] —————————————————-My 5th timing running the grueling distance of 26.2 and it proved to be as hard as the first. Battled through cold temps, rain, wind, and a hell of a leg cramp at mile 20. •That couldn’t stop me from a Personal Best |03:53:10|
The Deets:
🏃 Sliced 06:49 off my previous PB (Detroit in 2014) and over 17:00 from the Berlin Marathon in 2017 ✅ ——————————————————
•This race I set a goal of running a race injury free. Thankful for finding a #PoseMethod running coach (@the_perfect_pull) who quickly corrected my foot strike and then led a CrossFit Endurance based training of low-mileage, high intensity 14-week program. Injury free and setting a Personal Best gives me a lot to look forward to. Running is a skill that needs to continue to be practiced. ——————————————————
#chicagomarathon #crossfitendurance #crossfitsoutharlington #runrx #southwestairlines #running


Showing off his Pose at the Chicago Marathon expo. He’s trained hard relearning how to run with proper technique. His last training session he said his PR pace felt easy. Good luck at the race! Can’t wait to hear the results. #theperfectpull #posemethod #poserunning #run #running #runningcoach #marathontraining #learntorun #lovetorun #runhappy #runningtips #runstrong #cfsoutharlington #crossfit #crossfitsoutharlington #cfendurance #cfenduranceteam #powerspeedendurance


We will miss the most important messages if we’re always talking. Shut up and listen.

#shutupandlisten #listenmoretalkless #listenandlearn #watchandlearn #noneedtotalk #justlisten #theperfectpull


Sounds about right.

#coffee #coffeeislife #freedominacup #brownwater #theanswerisalwayscoffee


I am a huge ChalkMonster fan! Best chalk I’ve ever used!

#Repost @iamchalkmonster with @get_repost
We partnered with our friends at @neuroast & @liftingcultureapparel to offer you a giveaway you don’t want to miss out on. One lucky winner will win a pound of @neuroast Classic mushroom coffee ☕️🍄, a pound of premium grade chalk by @iamchalkmonster , and the unreleased “BONES” Tee or Crossback Tank ☠️ along with a whole bunch of accessories including socks, sunglasses, stickers, and a cellphone wallet by @liftingcultureapparel •

How to enter:
1. Like this post 👍
2. Follow @iamchalkmonster @neuroast and @liftingcultureapparel
3. Tag a friend in the comments 🙏

BONUS: tag multiple friends for multiple entries. We’ll pick a winner in 48 hours (US residents only) •

#NeuRoast #SmarterCoffee #liftingculture #iamchalkmonster #chalkmonster #wearealiftingfamily

[09/01/18]   Kait F.
Testing Week
Saturday, 1 Sep 18
9 Elevated Ring Row
9 DB Seated Press #20 DBs

[08/31/18]   Kait F.
Testing Week
Friday, 31 Aug 18
10 Hanging Knee Raises
20 Push Ups
250m Row

[08/30/18]   Kait F.
Testing Week
Thursday, 30 Aug 18
Active Recovery/Rest Day

[08/29/18]   Kait F.
Testing Week
Wednesday, 29 Aug 18
Press 1RM
Elevated Ring Row 4 sets x 4 reps BW

Note: If standing strict press is too much for your leg, do it seated.

Videos (show all)

Even on a treadmill you can use the Pose Method to run efficiently. You should always use the incline to set your “fall”...
Coach Rex making his first appearance at @crossfitsoutharlington 🦖🦖🦖🦖••#coachrex #trex #crossfitsoutharlington #trexarms
Throwback Thursday! Watching the sunrise before coaching the 0600 CrossFit class at CrossFit Undisclosed. ••#tbt #crossf...
Coach Rex accepted your challenge @force_sports 🦖🦖🦖 Who’s willing to take on T-Rex and his awesome box jump abilities? A...
Coach Rex accepted your challenge @force_sports 🦖🦖🦖 Who’s willing to take on T-Rex and his awesome box jump abilities? A...
Drinks with @naidasmk at a DC speak easy. Very unique drinks 🍺🍻🥂🍷🍸🍹 especially the ones that smoked when you poured them...
Drinks with @naidasmk at a DC speak easy. Very unique drinks 🍺🍻🥂🍷🍸🍹 especially the ones that smoked when you poured them...
Rick Astley + Burpees = BEST WARM UP EVER!!! #rickrolled #burpees #rickastleywarmup #nevergonnagiveyouup #bestwarmupever...
On vacation but still finding time to get some weightlifting in. Sn**ch complex at 72kg and clean complex at 93kg. Thank...
Still following the Glenn Pendlay programming. Today's workout included 10 min EMOM at 80%. Fixed my first and second pu...
Tiff Barbell Complex
Tiffany making her opening sn**ch look easy at USA Weightlifting's Regional Championship One.




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