Exercises

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Video Article

“We use this dynamic stretch as a way to see your body move,” CrossFit Gymnastics coach Jeff Tucker says. “So we’re gonna find some of the chinks in the armor, maybe flexibility or lack thereof, and we’re also gonna play with something else called ‘body awareness.’”

Tucker runs affiliate owners through a warm-up at the 2011 Summer Affiliate Gathering recently held in Big Sky, Mont.

His first movement is the inchworm, which assesses posterior… Continue Reading

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In Equipment, Exercises, Rowing, Videos

September 10, 2011

Video Article

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

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Handstand Virtuosity: Part 1

By Laurie Galassi

Video Article

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 1 of the series, she focuses on body position.

“I picked handstands because they’re the foundation of gymnastics,” Galassi says. “It’s the basis for everything else.”

This gymnastics element fits perfectly into CrossFit.

“The neat thing for CrossFit is that once you can do a handstand suddenly putting weight… Continue Reading

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Cycling Basics: Part 3

By Doug Katona

In Coaching, CrossFit Endurance, Exercises, Videos

September 01, 2011

Video Article

In this series, Brian MacKenzie and Doug Katona of CrossFit Endurance share tips for improving your cycling performance. Using a Wattbike, the two are able to collect data on cycling performance and improve technique. Today’s goal is improving posture while cycling.

“Cycling biomechanically is a very, very fine skill,” Katona says. Using the analogy of a clock, he provides simple ways to look at pedaling biomechanics to see where power is generated.

“What… Continue Reading

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Video Article

Retool your gymnastics skills with elite gymnast Carl Paoli, founder of Naka Athletics, coach at San Francisco CrossFit and creator of GymnasticsWOD.com. Through his Freestyle Connections Seminar, Paoli introduces athletes to advanced gymnastics skills using simple progressions and coaching points. In this two-part series, Carl Paoli teaches how to develop midline stability through the hollow-body position.

In Part 1, Paoli developed the hollow rock… Continue Reading

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Video Article

Retool your gymnastics skills with elite gymnast Carl Paoli, founder of Naka Athletics, coach at San Francisco CrossFit and creator of GymnasticsWOD.com. Through his Freestyle Connections Seminar, Paoli introduces athletes to advanced gymnastics skills using simple progressions and coaching points. In this two-part series, Carl Paoli teaches how to develop midline stability through the hollow-body position.

Paoli has his athletes lie down on the… Continue Reading

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Cycling Basics: Part 1

By Doug Katona

In CrossFit Endurance, Exercises, Videos

August 14, 2011

Video Article

In this new series, Doug Katona of CrossFit Endurance shares tips for improving your cycling performance.

In this segment, Katona explains how to properly fit your bike.

“If you’re not fitted properly, you’re going to lose a lot of efficiency, which means you’re going to diminish your power output, which means you’re not going to go as fast down the road,” he says.

The key adjustments include saddle height, fore and aft… Continue Reading

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The Grip

By Mike Burgener

In Coaching, Exercises, Olympic Lifts, Videos

August 07, 2011

Video Article

“Anytime you are gripping this PVC pipe for a snatch or a clean, you must always have the hook grip!”

Coach Mike Burgener is not flexible on this rule, and breaking it usually results in burpees. But why?

Simply, the hook grip ensures the bar doesn’t slip in your hands, even at maximal weight. Olympic weightlifting is a game of centimeters, and even a little slip can move the bar out of its optimal line of travel… Continue Reading

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