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?”
Kelly C. is one of our clients who doesn't really like her picture taken. She's also a nurse in the United States Air Force Reserve. She just sent us a note letting us know that today she scored "Excellent" on her PT test (including 32 push-ups); thanks to Gateway CrossFit. Way to go, Kelly!!! It's an honor. Thank you for your service! … [Read more...] about Way to go, Kelly!!
[youtube=http://www.youtube.com/watch?v=DqEi9OaH_Mo]"CrossFit is only for really fit people. I could never do that." Really? Tell it to Jack. He's 73 years young and he's just as much a CrossFitter as 2012 CrossFit Games champ Rich Froning. We scale reps, weight/resistance, range of motion, intensity, etc to make CrossFit accessible to everyone. "The needs of Olympic athletes and our grandparents differ by degree not kind. One is looking for functional dominance; the other for functional … [Read more...] about You Don’t Know Jack!
When scaling a workout, remember that the Push-up is a much a 'core' movement as it is a 'pressing' movement. Depending on the athlete and the desired stimulus, sometimes a push-up from the toes with an altered angle is preferable to a push-up from the knees. … [Read more...] about Scaling choices.
By changing load, distance, angle, etc., we can make more difficult movements accessible to everyone. The pushup is a fantastic exercise, particularly when done from the feet. Not only are the chest, shoulders, and arms challenged, the entire core is activated to stabilize the midline. Here we've simply changed the angle to allow for full-range of movement and high reps even during oxygen debt. … [Read more...] about Did we mention that everything is scalabe?
Now that's a good looking pushup. Note Katie's full range of motion and her straight, rigid core. The pushup is one of the most underrated movements in the fitness world; not to mention often one of the worst performed. Why anyone would start using the bench press until they can do 15-20 super-solid, super-strict pushups is beyond us. … [Read more...] about Hit the Deck!