“From beginning to end, I mean the process is really pretty simple,” Orlando says. “You get the ingredients and then ... it takes a little practice to get the mix right.”
The ingredients you need include buckets, silicone lube, zip ties, cement, a trowel… Continue Reading
On Episode 192 of CrossFit Radio, host Justin Judkins interviewed 2011 Reebok CrossFit Games competitor Spencer Hendel and RX Jump Ropes owner and double-under expert David Newman. This episode was webcast live at 6 p.m. PDT on Wednesday, Oct. 5, 2011.
The WOW (Workout of the Week) is from Pat Sherwood’s Facebook page.
4 rounds of:
20 OHS (75/55 lb.)
15 wall-ball shots
(Rest 2-3… Continue Reading
CrossFit Santa Cruz’s Laurie Galassi, a gymnast and fifth-place finisher at the NorCal Regional, shares her coaching tips for mastering the handstand. In Part 3 of the series, Galassi teaches the handstand walk.
“A handstand walk is a weight transfer. It is a momentary handstand on one arm,” she says.
Her first progression is to shift weight from arm to arm in a push-up plank.
“With all of this, if you’re in control, you can advance. The second… Continue Reading
Chan shows off his front desk and cubby area.
“Pretty much everything that we have had to build or sub out in this space we’ve tried to use our members,” he says.
The equipment in his gym has been acquired over the years. The… Continue Reading
Concept2 master trainer Angela Hart provides tips for improving your rowing efficiency. The force-curve display in the rower’s monitor is one way to evaluate the power and efficiency of your rowing stroke.
“You want it to be smooth,” Hart says. “But don’t be, you know, too hung up on the actual shape of your force curve.”
Hart analyzes common force-curve shapes. For example, a divot in the front half of the force curve shows a lack… Continue Reading
September 09, 2011
Aaron Kala MacGyvers a wall-ball for about 20 bucks.
Wall-balls are gift and a curse. However, the end result of performing this movement is a massive increase squatting ability, stamina, cardiorespiratory capacity—you name it. The bottom line is that wall-balls are a great exercise.
Upon realizing this truth a few months ago, I decided to buy a medicine ball online.
“Yeah, I’m a broke college student, but this is… Continue Reading
In this video, Concept2 master trainer Angela Hart discusses damper setting and cautions against calling it “the resistance.”
“Please don’t ever let it pass your lips that this is ‘the resistance’ because it is not,” she says.
According to Hart, resistance is completely different than drag, which is what the damper setting controls. The drag mimics the weight of the boat.
“You create the resistance by how hard you work,” she says. “So if… Continue Reading
Angela Hart, a Concept2 master trainer, gives the lowdown on maintaining your rowers for long and efficient use. She specifically tackles how you can refurbish a used rower yourself.
Hart instructs the trainers to store rowers with the handle at the chain guard, not at the hook, because tension on the bungee system reduces the chain recoil. Telltale signs of a lose bungee are that lack of natural recoil and a slackened chain at… Continue Reading