Gateway CrossFit

World Class Fitness in 100 Words

World Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these … [Read more...] about World Class Fitness in 100 Words

Making It Happen

Ashley and Jackie making it happen. Ring Dips are a completely different animal than pretty much any other pushing movement. The stability requirements inherent in pushing against free hanging rings are tremendous. But just like nearly everything in CrossFit, Ring Dips are scalable. Here, Ash and Jax are using jump bands to reduce the load. There are even easier progressions. Come in yourself and find out what they are. www.gatewaycrossfit.com … [Read more...] about Making It Happen

Making It Happen

Ashley and Jackie making it happen. Ring Dips are a completely different animal than pretty much any other pushing movement. The stability requirements inherent in pushing against free hanging rings are tremendous. But just like nearly everything in CrossFit, Ring Dips are scalable. Here, Ash and Jax are using jump bands to reduce the load. There are even easier progressions. Come in yourself and find out what they are. www.gatewaycrossfit.com … [Read more...] about Making It Happen

Not too shabby, Jax!

Jackie's second time doing the Hang Squat Snatch with weight. Not too shabby! Olympic lifts are fantastic for developing power, speed, strength, balance, accuracy, flexibility, coordination, and agility. And performed at high reps schemes, they are a metabolic MONSTER. But like anything worth learning, make sure you have a solid grasp of the fundamentals. Otherwise, you are building your house on sand. www.gatewaycrossfit.com … [Read more...] about Not too shabby, Jax!

Not too shabby, Jax!

Jackie's second time doing the Hang Squat Snatch with weight. Not too shabby! Olympic lifts are fantastic for developing power, speed, strength, balance, accuracy, flexibility, coordination, and agility. And performed at high reps schemes, they are a metabolic MONSTER. But like anything worth learning, make sure you have a solid grasp of the fundamentals. Otherwise, you are building your house on sand. www.gatewaycrossfit.com … [Read more...] about Not too shabby, Jax!

Sit right!

We see a lot of rowing postures like the one on the upper left, when we should see rowing postures like the one on the upper right. Often the culprit is an all-day seating position like the one on the middle left, when you should have a position like the one on the middle right. To make matters worse, we often see people stretch like the example on the lower left, when they should stretch like the example on the lower right. So what is the common thread in these examples? Hip position. In all … [Read more...] about Sit right!

Deadlifts don’t lie.

How many 145 pound, 16 year olds do you know that are Squatting and Deadlifting 225# for reps? Look, we've said it before and we're saying it again: Nothing is more important for athletic performance than being able to forcefully open the hip. And nothing does a better job of developing that kind of strength than Squats and Deadlifts. Don't be fooled by flashy "speed/explosive" training. If your athlete doesn't have a strength foundation built on heavy barbell work, they are not reaching their … [Read more...] about Deadlifts don’t lie.