We frequently talk about how CrossFit is completely scalable. This is to say the use of natural human movement patterns allows us to alter load, range of motion, intensity, etc., to make our exercises accessible to everyone. The Dumbbell Hang Power Clean & Jerk is a perfect example. At it's apex, the Clean & Jerk is performed on the world stage with a barbell and loads exceeding a quarter of a ton! By swapping dumbbells for a barbell, we can dramatically decrease the load, and remove the … [Read more...] about Completely Scalable = Accessible to Everyone.
"[This is] the most fun I've had with my clothes on in quite a while." -Chuck F. We're unable to determine if he's being facetious; though it's doubtful... … [Read more...] about Now that is fun.
Okay, good thing we're much better trainers than we are rhymers. But working out with family is fun, motivating, and builds a shared bond. … [Read more...] about The family that CrossFit’s together… uh…
Why do we do Olympic Lifts? Because power is one of the first physical attributes to go. So are speed, flexibility, agility, and coordination. All of which are part of proper genetic expression (not being a slug.) And all of which are developed through Olympic lifting. Nice job, Angie! … [Read more...] about Why do I have to do this?
The Olympic Lifts, aka the Quick Lifts, are unsurpassed in producing and developing power. (Remember, power = intensity = results!) And no fitness program has taken better advantage of them than CrossFit. The only problem is that correctly performing Olympic Lifts with barbells is extremely technical. Consequently, we take a lot of time drilling our clients with PVC pipes. But what about taking advantage of the power production and development of the Quick Lifts in the mean time? Answer: … [Read more...] about Dumbbells & Olympic Lifts
Lindsay's back and so is the Dumbbell Clean & Jerk; this time combined with a 400m run. Say, does this look like the kind of scary "man body" many women fear from lifting weights? Of course not, because that's a myth that stems from steroid-using female bodybuilders. Weight lifting and CrossFit make women lean, strong, athletic, and shapely! What kind of weight? When she was training with us, Linday had worked up to a 240# deadlift. … [Read more...] about “Won’t lifting weights make me look like a man?”
Dumbbell Squat Cleans (and Clean & Jerks) are a metabolic nightmare. But properly performed full-range, core-to-extremity lifts like the C&J allow us to move large loads over long distances safely, quickly, and repeatedly. The result is a high metabolic cost (read: fat-burning furnace), increased neuroendorcine response, and drastically higher power outputs than traditional workouts. As a result you will get fitter, faster. … [Read more...] about Good Clean Fun