“Explosive hip extension is necessary, and damned near sufficient, for elite athleticism.” -Coach Glassman. And if you aren't explosively opening the hip by activating the posterior chain, you aren't getting the real benefit of the Kettlebell Swing. … [Read more...] about Explosive hips.
...and their Turkish Get-ups. They get up. They get back down. All with that weight in their hands! And in so doing, they train strength (particularly the core and shoulder girdle), stamina, cardio-respiratory endurance, balance, coordination, agility, and flexibility. Hmmm... maybe the Turks aren't so crazy after all. … [Read more...] about Oh, those crazy Turks…
It's simple: if you cannot find and hold this position, your body is not functioning as nature intended. This position is not only the bottom of a highly functional exercise, it is the chair that nature gave you. It's how hunter-gatherer societies and most of South East Asia spend the afternoon. It is also the correct posture for defecation. In short, this position is a part of your DNA. If you wish for progress in the gym, or simply to live a long life with the capacity to move freely and … [Read more...] about It’s simple.
"Be impressed by intensity, not volume." -Greg Glassman. #intensity #singlearmdumbbellsnatch … [Read more...] about SADS
Flip the tire. Jump In. Jump Out. Repeat. Lindsay almost makes it look fun!#tireflip #badasschick … [Read more...] about It doesn’t have to be fun to be fun.
...or go home. … [Read more...] about Go deep…
Hoodie twins Amy and Erin busted out their super-hero powers for some strong lifts at GWCF today. Erin pulled a 4x225# Deadlift, while Amy double-PR'd on Back Squat (215 & 225#), then pulled 4x215# on Deadlifts! Don't be an April Fool. Get yo'self down to Gateway CrossFit and go from Zero to [Super] Hero! … [Read more...] about Wonder Twin Powers ACTIVATE!!
No, we're not talking about oil; we're talking about your Olympic Lifts. Drilling the sequence over and over with PVC helps avoid the dreaded "paralysis by analysis" - trying to think through a super fast movement - when it comes time to lift a little weight. Because the athlete has done the movement hundreds of time, they can let go and trust that their body knows what to do. Nice job, Mari! … [Read more...] about Drill, Baby! Drill!
Maybe Sydney is laughing because her picture is being taken. Or maybe she's laughing thinking about how much better her lacrosse game is going to be this year. Or maybe she's just laughing because CrossFit is so damn much fun!! Yep, that's our guess. … [Read more...] about Who knows?
"That's ridiculous." Or so one of our clients was told when she visited another CrossFit box and informed the Trainer that she was still squatting from a box. Hmmm... we can't help but wonder if the Trainer said that before or after watching this particular athlete do an Air Squat. You see, although this athlete is working hard and her Squat is progressing, it's still immature. Unassisted by the box, she cannot consistently perform a proper Air Squat with a full range of motion. And frankly, … [Read more...] about Ridiculous?