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4 Snatches You’ll do in CrossFit
Olympic lifting is my favorite way to spend time in a gym. As a CrossFitter who first got into weightlifting several...
Training with Intent
My whole life coaches have told me to “get something out of it” when referring to training drills or exercise. What...
Phase Based Nutrition
Different training elicits different physiological responses and cause different levels of muscle breakdown. Depending...
How do you Define Success?
We all love the days where we have big PR’s. Lifting a heavy weight, going faster than ever and learning new skills...
Forget Goal Setting, Align your Life
In the traditional sense a goal is a finite achievement, an end result. Once you achieve a goal you have to either...
Training vs. Testing
CrossFit is a wonderful thing. It has brought a love of fitness to the general public as never seen before. Just a few...
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Handstand – Single Leg Circles
Cues: Secure handstand balance first Bring one knee down to the deepest tuck you can, straddle to the side, return to legs together, straddle to the side, bring leg into tuck, then return to straddle Keep tall leg in alignment Push tall and keep shoulders stacked...
Handstand – Single Leg Tuck
Cues: Secure handstand balance first Bring one knee down to the deepest tuck you can Keep tall leg in alignment Push tall and keep shoulders stacked over hands Keep toes pointed at all times Mistakes: Shoulders sinking down or planching forward Reaching out of...
Handstand – Straight Leg Isolations
Cues: Secure handstand balance first Bring one leg down to level with the hips then return to straight Keep tall leg in alignment Push tall and keep shoulders stacked over hands Maintain locked knees and actively pointed toes throughout the set Mistakes: Shoulders...
Ring Row
Cues: Adjust rings so your pulling angle is perpendicular to the strap angle Squeeze the scaps together first and then pull the rings deep to the armpits Work with the mentality that you can always get a little bit more scap retraction Use an angle that allows for a...
Active Arch Hang
Cues: Pull with 100% straight arms by retracting and depressing the scaps The goal is to pull the chest to horizontal and maximize scap retraction Allow the legs to relax and hang straight down Minimize lat assistance and focus on scaps Pull only to the height you are...
Goblet Squat – Double Brace
The goblet squat with double bracing helps to identify the effort and coordination of creating and maintaining a stable trunk and pelvis throughout the full range of motion of a squat. Often the bottom of the squat loses stability and poor performance, or minor, but...