We always get a chuckle when we see trainers put a client on the bench press when they're not yet able to bust out 15 solid push-ups from their toes. And don't even get us started about stability ball presses! Performed properly, this humble closed-chain movement develops the muscles of the shoulder girdle and the core. It is also completely scalable, allowing athletes of all levels to benefit. Whether you're going from your toes, your knees, or with your hands on an elevated surface, keep your … [Read more...] about “Centuwion, why do they titter so?”
Serious core work.
Matt and Jess knocking out some Overhead Squats. Few exercise work the core as effectively as the Overhead Squats. And with great sense of accomplishment that comes with getting them right, few exercises better exemplify the saying, "It doesn't have to be fun, to be fun." … [Read more...] about Serious core work.
Grasshoppers, young grasshopper.
Master Po: Close your eyes. What do you hear? Young Kwai Chang Caine: I hear the water, I hear the birds. Po: Do you hear your own heartbeat? Caine: No. Po: Do you hear the grasshopper which is at your feet? Caine: Old man, how is it that you hear these things? Po: Young man, how is it that you do not? That's a relevant quote not just because of the name of the exercise, but because when you do Grasshoppers in high reps it feels like someone is burning a dragon tattoo to the inside of your … [Read more...] about Grasshoppers, young grasshopper.
“The magic is in the movements.”
Matt's first Overhead Squats! Well done! The OHS is a fantastic exercise for developing flexibility, balance, coordination, core strength, and strength/stability through the shoulder girdle. We promise you, these elements of fitness have not been truly put to the test until you've challenged yourself on Overhead Squats. … [Read more...] about “The magic is in the movements.”
You CAN take it with you!
[youtube=http://www.youtube.com/watch?v=gkA1FBFi8iw&feature=youtu.be] Lots of folks on vacation these days. Grasshoppers are a fantastic exercise to take with you. They work your core, your shoulder girdle, and they'll get your heart rate up. Give them a try today. And remember, if the shin doesn't touch the forearm... no rep. Enjoy!! … [Read more...] about You CAN take it with you!
Toes to Bar
[youtube=http://www.youtube.com/watch?v=_BPGYrRkl00&feature=youtu.be]Becky's first Toes to Bar WOD. It's funny how hard work and dedication will enable you to do things you couldn't do before... Great job!! … [Read more...] about Toes to Bar
Quantifiable Full Range of Motion
[youtube=http://www.youtube.com/watch?v=u8_dxcTi7ls&list=UUy2MK7vFw09I1rwRlsJN32g&index=1&feature=plcp]Erin is rocking the Sit-ups in an 8 minute AMRAP WOD of 10 Sit-ups and 10 Push Press. Note the hands touching the floor at the beginning of the movement and the dumbbells at the end of the movement; quantifiable full range of motion. … [Read more...] about Quantifiable Full Range of Motion
Grasshoppers. If the shin doesn't touch the forearm, it's a no-rep. Coach Josey is keeping an eagle eye on Megan's form to make sure she gets the most out of her workout; a top priority for all the staff at Gateway CrossFit. … [Read more...] about No no-reps!
Lately it seems we're running across so many people with back problems; many of whom are WAY too young to be so severely or easily injured. It seems we're a society of 'glass backs'; one wrong move and people are on the ground. How did we get this way? In our opinion it's a combination of things: a culture that keeps us at desks and in chairs, a culture where most people are sedentary, and a culture where people who do exercise think core work consists solely of crunches and sit-ups. If you are … [Read more...] about Glass Backs
Strong like Romanian bull!
[youtube=http://www.youtube.com/watch?v=L0m4kKu6rUw] Pedro nails a 225# Romanian Deadlift. When he started earlier this year he was doing sets with 42#! Think his back is a just a wee bit stronger and more resistant to injury? … [Read more...] about Strong like Romanian bull!