Gateway CrossFit

Drill, Baby! Drill!

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!

Ridiculous?

"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?

What’s in a number?

[youtube=http://www.youtube.com/watch?v=YUaZIhdIpLk&feature=youtu.be]Coach John is 46 years old. His training age (how long he's been training) is 25+ years. But's he's still hitting PR's by training hard and training smart. And just because your goals aren't necessarily his goals, it doesn't mean you can't enjoy the fruits of hard and smart work at ANY age. Now get under the bar! … [Read more...] about What’s in a number?

You better check ya-self.

"Yes, if you squat wrong it fucks things up. [But] If you squat correctly, those same fucked-up things will un-fuck themselves." -Mark Rippetoe. And that, dear friends, is why we insist that you squat correctly. It's also why we squat so often. When Angie started squatting, she had chronic hip pain that heretofore refused to be resolved. Guess what "un-fucked" it? Keep squatting, Angie! … [Read more...] about You better check ya-self.

Strong People.

"Strong people are harder to kill than weak people, and more useful in general." -Mark Rippetoe. Sure, it's a funny quote. But it's also true; and not just in the sense of physical assault. Strong people are more likely to survive accidents and disease. That's a fact. And if you're not lifting heavy things, your fitness regimen is inadequate; potentially dangerously so. That's a fact. Speaking of strong people, congrats to Erin, Jess, and Megan who put up Back Squat personal records of 1x200#, … [Read more...] about Strong People.

WOW!

http://www.youtube.com/watch?v=0Tid_Imnt0s What a great video! Thanks to our friend, Erika Lippert, for posting it and so succinctly describing it in societal context: "When you think about it, in a way it represents how women have become more independent in our society. We started off with the bars very close together, similar to the men's parallel bars. Then, they got further and further apart, becoming a much different apparatus and routine than the men's version...And now, the bars are so … [Read more...] about WOW!