...Strength, power, speed, accuracy, stamina, and coordination. And it's kinda fun! We know how it benefits an endurance athlete like Michele. Find out how it can benefit you. … [Read more...] about Single Arm Dumbbell Snatch
“What a great place, it’s a great place to start”
The One-Arm Dumbbell Snatch is a great place to start the Quick Lifts (Olympic Lifts), and Rachael is off to a good start: butt and heels down, chest up, arm locked out. Move that DB back between the toes and she'll be ready to go. Good stuff, Rachael! … [Read more...] about “What a great place, it’s a great place to start”
Power to the People!
[youtube=http://www.youtube.com/watch?v=meH9roHylwE]This is a fantastic explanation of why we do what we do. If you've wondered what CrossFit is, why it's so incredibly effective, or how to explain it, take :45 and watch this video!!! … [Read more...] about Power to the People!
Body-weight Power!
[youtube=http://www.youtube.com/watch?v=3Xq-RFJUmWI&list=UUy2MK7vFw09I1rwRlsJN32g&index=3&feature=plcp]A lot of traditional gym-goers underestimate the value of body-weight movements in their routine. Remember that work is defined as force x distance. Your center of gravity is somewhere around your navel. So every inch you move your body below or above that center of gravity is "work". Now start moving your body over feet instead of inches; for reps; for time. (Power = Work over … [Read more...] about Body-weight Power!
Dumbbells & Olympic Lifts
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
What happens when a runner starts CrossFitting?
Tim VanRhein came to us an advanced runner; qualifying for the Boston Marathon. Since starting at Gateway CrossFit 2.5 months ago he has tripled his deadlift weight and shaved over 20 seconds off his mile time -while training LESS than he has previously. The importance of strength and power in athletics cannot be overstated. … [Read more...] about What happens when a runner starts CrossFitting?
Coach Josey on the stopwatch!
"You call that fast? I drool faster than that!" Watch out for Coach Josey; she's a real pit bull. :-) But why the emphasis on time? Because power = (mass x distance)/time. The less time you in which you do your work, or the more work you do in a time period, the greater the power output. And power also = intensity; and that's where the results are! If you aren't increasing your power, you aren't getting more fit. … [Read more...] about Coach Josey on the stopwatch!
(M x D)/T
(M x D)/T = power. The faster we move a given amount of mass a certain distance, the more power is required. If we increase power, it is incontrovertible that we have increased intensity. Intensity is where the results are. THAT is why we use the kipping pullup in our metabolic conditioning workouts. … [Read more...] about (M x D)/T
