Coach Basile

𝐍𝐒𝐓 𝐓𝐨𝐮𝐥𝐨𝐮𝐬𝐞 𝐂𝐚𝐦𝐩
Last weekend, we organized our first 2026 training camp at CrossFit Sept Deniers.

A few weeks after the WFP Finals, I was incredibly excited to meet the team again. Being quite far from the rest of the group, sharing moments together means a lot to me. I’m deeply grateful to André, Natalie, and Patrick for everything we shared.

Great conversations, ideas, effort, and reflection truly pushed me forward. Sometimes you don’t need a map — you just need the right people walking beside you.

This experience reminded me that the first step forward is always the hardest. Most of the fear lives before you start. Once you’re in it, real life is rarely worse than what you imagined — often, it’s much better.

I’m also incredibly thankful for the opportunity to meet new people from different places and to feel those connections so deeply. There’s something powerful about bringing humans together through training, movement, and shared effort.

The camp showed me the beauty of both formal and informal training — structure matters, but so does space. Planning remains essential, yet it must stay flexible. Being too strict can quietly close doors, while openness leaves room for unexpected opportunities to appear.

This was just stop one. Ready to work for another year at the “highest sustainable pace”

𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐚𝐭𝐢𝐨𝐧 𝐁𝐚𝐬𝐢𝐜𝐬: Beta-Alanine

Interested in learning more about supplements? Drop a comment below!

“𝐅𝐨𝐨𝐥𝐬 𝐥𝐞𝐚𝐫𝐧 𝐟𝐫𝐨𝐦 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞. 𝐈 𝐩𝐫𝐞𝐟𝐞𝐫 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞 𝐨𝐟 𝐨𝐭𝐡𝐞𝐫𝐬.”
— Otto von Bismarck

Originally, this quote has nothing to do with training.
But when I heard it on a podcast, it really resonated with me—and it sparked the following reflection.

𝐀𝐭𝐡𝐥𝐞𝐭𝐞-𝐜𝐞𝐧𝐭𝐫𝐢𝐜 𝐩𝐞𝐫𝐬𝐩𝐞𝐜𝐭𝐢𝐯𝐞
If you want to improve and ultimately outperform your competitors, you’re on a long-term journey. Developing new skills, refining technique, and optimizing training all require experience—through training itself, recovery strategies, nutrition, and more.
If you do this entirely on your own, you’ll have to test everything, make mistakes, and learn from them. That’s part of the process.
However, with a mentor, an experienced coach, or access to the right information, many of these mistakes can be avoided. Mistakes themselves aren’t the real problem—the time you lose making avoidable ones is.

𝐂𝐨𝐚𝐜𝐡-𝐜𝐞𝐧𝐭𝐫𝐢𝐜 𝐩𝐞𝐫𝐬𝐩𝐞𝐜𝐭𝐢𝐯𝐞
For coaches, experience is just as essential. I firmly believe that the best coaches must train themselves to truly excel. You don’t fully understand what a 5×5 feels like until you’ve done it.
When you’ve run a full cycle using a specific method or tool, you become far more precise, adaptable, and insightful.
That said, learning from other coaches—through books, courses, and shared knowledge—is equally valuable. It helps avoid unnecessary detours, saves time, and allows you to focus your energy on methods that actually work.

𝐁𝐚𝐥𝐚𝐧𝐜𝐢𝐧𝐠 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐚𝐧𝐝 𝐬𝐡𝐚𝐫𝐞𝐝 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞
As always, there’s no absolute right or wrong. Most answers start with “it depends.”
And I don’t entirely agree with the original quote. A better version, in my opinion, would be:

“𝐅𝐨𝐨𝐥𝐬 𝐥𝐞𝐚𝐫𝐧 𝐨𝐧𝐥𝐲 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞𝐢𝐫 𝐨𝐰𝐧 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞. 𝐈 𝐩𝐫𝐞𝐟𝐞𝐫 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞 𝐰𝐞 𝐬𝐡𝐚𝐫𝐞.”

𝐖𝐅𝐏 𝐅𝐢𝐧𝐚𝐥𝐬 𝟐𝟎𝟐𝟓

Finishing the year by traveling to Denmark for the WFP Finals has been one of the best decisions I’ve made.

‘s idea was simple: build an NST booth to create a space for the community to train, get coached, and just chill.
A new and unknown challenge for the team, but I’m so glad we took it on.
Here are a few things from my notebook that might be valuable:

• Remote coaching is a very lonely job. Being part of a team is a privilege and a gift that I wouldn’t trade for anything. Real meetings, relationships, and conversations help you learn so much more.
• Reducing ego is not only an athlete’s challenge but also a coach’s challenge. Many of us try to reassure ourselves by creating complex plans, using fancy protocols, and focusing on tiny details. Yet mastering the basics and focusing on the big picture is probably what’s most useful for our athletes.
• Athletes need to be reminded to master the basics (nutrition, hydration, sleep, organization, etc.) before focusing on more “marketable” or elite elements—even at the highest level.
• A coach’s role during a competition warm-up is not to coach the athlete, but to make sure the plan is followed.
• Getting uncomfortable is often a sign that you’re about to gain experience, knowledge, and learn something new.
• Working hard is amazing when you’re part of a like-minded team.
• I truly believe that 99% of people have good intentions, but disconnection and lack of communication often lead to misunderstandings—because we expect the worst possible scenario and make it our reality.
• I still have so much to learn from . Knowledge, experience… and style—clearly the most stylish coach in the sphere
• Red Bull can definitely help with sleep deprivation.
• is a legend (and is pretty fast on the bike)
• Making new connections feel so good ( )

Looking forward to the next NST project 👀

𝐏𝐑𝐎𝐉𝐄𝐂𝐓 𝐊Ø𝐁𝐄𝐍𝐇𝐀𝐕𝐍

2 days in, 2 more days to get cooked.

Come say hi, train or just chill at the booth.

𝐇𝐞𝐚𝐯𝐲 𝐜𝐨𝐫𝐞 𝐰𝐨𝐫𝐤

In the CrossFit methodology, two common movement themes are midline stabilization and core-to-extremity movement.

No matter your level, a strong core is the foundation of health, performance, and longevity.

From my early rugby days to the first program I ever followed, I’ve always seen “core” work included.
Yet, most of this work is usually practiced in long, controlled sets—which is interesting, but not sufficient. If, like me, you’ve only been practicing core work this way, you’ve probably been missing something.

Core work can and must be trained with heavy loads and short sets, just like any other muscle.

Here are a few examples to train your trunk. For each of these exercises, being able to hold 5–20 seconds for 3–5 sets is a great starting point. If you can hold longer than 20 seconds, add load.

I focused on 4 exercises that train the trunk across all planes of motion:
• Loaded Plank on Box: anti-extension (sagittal plane)
• Loaded Side Plank on Box: anti-lateral flexion (frontal plane)
• Heavy Sandbag Hold: anti-flexion (sagittal plane)
• GHD Rotational Hip Extension Hold: anti-rotation + anti-flexion (transverse plane)



There are many more exercises out there, but these are four that I personally like and use often.

𝐔𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠, 𝐚𝐬𝐬𝐞𝐬𝐬𝐢𝐧𝐠, 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠, 𝐝𝐨𝐢𝐧𝐠 ✅

𝐁𝐢𝐚𝐬𝐢𝐧𝐠 𝐚 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐛𝐲 𝐜𝐡𝐚𝐧𝐠𝐢𝐧𝐠 𝐫𝐞𝐩𝐬 𝐬𝐜𝐡𝐞𝐦𝐞

A few ideas I’ve played with lately!

𝐧𝐬𝐭 𝐦𝐨𝐦𝐞𝐧𝐭𝐮𝐦 𝐜𝐚𝐦𝐩 𝐢𝐬 𝐨𝐯𝐞𝐫.

Grateful for the chance to spend the past four days working with three young athletes. Thank you for sharing your journey, your doubts, and your successes — I couldn’t ask for more.

This experience reminded me once again how deeply I love coaching. It also made me reflect on the kind of coach I want to keep becoming:

I want to work with dedicated athletes — whatever their goals or level.
I want to keep learning, year after year.
I want to share knowledge, not compete with other programs.
I want to be a team player, pushing in the same direction with like-minded people.
I want to guide, educate, and challenge my athletes.
I want to bring them more than fitness — to help them grow as humans before athletes.
I want to bring people together, rather than splitting them.
I want to create opportunities for people I meet.

I want to be my best self.

𝐂𝐞𝐫𝐭𝐢𝐟𝐢𝐞𝐝 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭 𝐓𝐫𝐚𝐢𝐧𝐞𝐫

Can’t thank enough the people who’ve been part of it — and the ones behind it all.

I spent my teenage years on rugby fields and skateparks, chasing wins and perfect lines.
In 2013–2014, I tore the same ACL twice. Spent years between hospitals and physio — maybe that’s why I chose this job first.
𝘿𝙤𝙘𝙩𝙤𝙧𝙨 𝙩𝙤𝙡𝙙 𝙢𝙚 𝙄 𝙬𝙤𝙪𝙡𝙙 𝙣𝙚𝙫𝙚𝙧 𝙗𝙚 𝙖𝙗𝙡𝙚 𝙩𝙤 𝙥𝙡𝙖𝙮 𝙨𝙥𝙤𝙧𝙩𝙨 𝙖𝙜𝙖𝙞𝙣.

In 2016, CrossFit Strasbourg ( ) was just 5 minutes from my parents’ place.
Walked in without knowing a thing… got absolutely crushed by the workout 😅
Signed up a week later.
Met amazing people, trained a ton, and ate way too much ice cream with .chrp and .

Then came Tribok CrossFit (), opened with coaches who always inspired me ( , and ). 4.5 years of work, growth, and passion.

I trained and competed, but over time, the more learned about the methodology, the more I fell in love.
Left physio behind to focus 100% on this path.

Programming and training science have always fascinated me.
Now, having the chance to work and coach with , the company I’ve always admired, means a lot.

Brick by brick, step by step - 𝘼𝙣𝙙 𝙣𝙚𝙫𝙚𝙧 𝙨𝙖𝙮 𝙣𝙚𝙫𝙚𝙧.

🇺🇸 𝐋𝐨𝐚𝐝𝐞𝐝 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 / 𝐄𝐧𝐝-𝐑𝐚𝐧𝐠𝐞 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐢𝐧𝐠

Most athletes rely on 𝘴𝘵𝘳𝘦𝘵𝘤𝘩𝘪𝘯𝘨 to fix mobility issues.
It often gives 𝘴𝘩𝘰𝘳𝘵-𝘵𝘦𝘳𝘮 𝘳𝘦𝘴𝘶𝘭𝘵𝘴, but they don’t last more than a few hours.

Stretching is a good start — but it’s not enough.

Here’s what I recommend:
1. Start with a 𝙨𝙝𝙤𝙧𝙩 𝙨𝙩𝙧𝙚𝙩𝙘𝙝 (about 30 sec).
2. Add a 𝙡𝙤𝙖𝙙𝙚𝙙 𝙨𝙩𝙧𝙚𝙩𝙘𝙝. Keep tension in the antagonist muscles while exploring your range.
3. Finish by 𝙡𝙤𝙖𝙙𝙞𝙣𝙜 𝙩𝙝𝙚 𝙖𝙜𝙤𝙣𝙞𝙨𝙩 𝙢𝙪𝙨𝙘𝙡𝙚 in the range you want to improve.
Two to three sets of 5–8 reps are enough.

𝘌𝘹𝘢𝘮𝘱𝘭𝘦: 𝙎𝙝𝙤𝙪𝙡𝙙𝙚𝙧 𝙖𝙗𝙙𝙪𝙘𝙩𝙞𝙤𝙣 is often overlooked in overhead movements like 𝘿𝙤𝙪𝙗𝙡𝙚 𝘿𝘽 𝙊𝙫𝙚𝙧𝙝𝙚𝙖𝙙 𝙇𝙪𝙣𝙜𝙚𝙨.
To maintain a solid lockout, your shoulder must combine 𝙛𝙡𝙚𝙭𝙞𝙤𝙣, 𝙚𝙭𝙩𝙚𝙧𝙣𝙖𝙡 𝙧𝙤𝙩𝙖𝙩𝙞𝙤𝙣, 𝙖𝙣𝙙 𝙖𝙗𝙙𝙪𝙘𝙩𝙞𝙤𝙣.
If one of these is missing, you’ll feel it in performance and stability.

🇫🇷 version in comments

𝐀 𝐰𝐚𝐲 𝐭𝐨 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐨𝐯𝐞𝐫𝐥𝐨𝐚𝐝 𝐮𝐬𝐢𝐧𝐠 𝐞𝐪𝐮𝐢𝐩𝐦𝐞𝐧𝐭

If you’re struggling to gauge 𝐑𝐏𝐄 (Rate of Perceived Exertion) or 𝐑𝐈𝐑 (Reps in Reserve) during a strength or weightlifting cycle, here’s a practical way to use your equipment to ensure you’re working with the right load at the right time.

A common mistake athletes make is 𝐨𝐯𝐞𝐫𝐬𝐡𝐨𝐨𝐭𝐢𝐧𝐠 𝐢𝐧 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐰𝐞𝐞𝐤 of a training block. This breaks one of the golden rules of training: 𝘵𝘩𝘦 𝘮𝘪𝘯𝘪𝘮𝘶𝘮 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦 𝘥𝘰𝘴𝘦. Overshooting can lead to poor recovery, overtraining, stalled progress—or worse, injury.

To prevent this, you can use your equipment strategically to create built-in progression:
• 𝐖𝐞𝐞𝐤 𝟏: No equipment – focus on speed, form, and efficiency.
• 𝐖𝐞𝐞𝐤 𝟐: Add lifting shoes – a small boost while keeping technique sharp.
• 𝐖𝐞𝐞𝐤 𝟑: Keep the shoes, add a belt – more support for slightly heavier loads.
• 𝐖𝐞𝐞𝐤 𝟒: Shoes + belt + knee wraps – your heaviest, most supported week.
• 𝐖𝐞𝐞𝐤 𝟓: New training bloc. Start over with no equipment.

This method allows for 𝐬𝐭𝐞𝐚𝐝𝐲 𝐨𝐯𝐞𝐫𝐥𝐨𝐚𝐝 while keeping a healthy relationship with your gear: you don’t depend on it every session, but you know how to use it when it matters.

Barbell at 130kg for 3 (1.1.1) reps in week 3.