Exercises

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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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Video Article

What do kegs, yokes and concrete balls have to do with CrossFit?

Join Rob Orlando of Hybrid Athletics at San Francisco CrossFit as he takes coaches and athletes through strongman movements and equipment.

In Part 1, Orlando teaches the proper technique for lifting atlas stones. In a sumo stance with a flat back and the hips below the knees, you are in an ideal starting position. Just like a deadlift, your arms remain long… Continue Reading

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Warming Up With Rory and Nick

By Rory McKernan and Nick Massie

In Coaching, Exercises, Videos

July 10, 2011

Video Article

HQ’s Rory McKernan and Aspen CrossFit’s Nick Massie show how to train an injured elite athlete safely.

CrossFitter T.J. Gulla is a world-class snowcross athlete who has been injured and needs some targeted mobility work and a thorough warm-up. Watch these coaches in action as they work with the injured athlete and provide new training tips anyone can use to spice up their warm-up and mobility routine.

In Part 1, McKernan takes Gulla and a small group through a series of… Continue Reading

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Forward Rolls With Jeff Tucker and Jeannie Bassi

By Jeff Tucker and Jeannie Bassi

Video Article

“If you’re going to start throwing forward rolls into your WODs or into just some of your skill-set training, there’s some things to know: gotta protect your cervical spine; make sure we don’t get that C7 sticking out of our left earlobe,” says Jeff Tucker.

Join CrossFit Gymnastics coach Jeff Tucker and fellow coach Jeannie Bassi as they teach the forward roll and apply it to CrossFit workouts.

“What’s real important about… Continue Reading

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In Coaching, Exercises, Reference, Videos

June 05, 2011

Video Article

Join HQ trainer Adrian (Boz) Bozman for a peek into the Coaches Prep Course. In this video, Boz discusses programming heavy days and how to design a class around the WOD.

For a heavy day, Boz suggests a specific warm-up to prepare the athletes for the task.

“We want to make sure that we spend some time experiencing that position, experiencing the demands of that movement before the weight is the limiting factor,” he says.

After… Continue Reading

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The Position: Part 5—The Pull-up

By Kelly Starrett and Carl Paoli

In Coaching, Exercises, Videos

June 02, 2011

Video Article

This video series provides a fresh look at skill-transfer exercises and midline stability, combining the powers of Kelly Starrett and gymnast Carl Paoli. Both San Francisco CrossFit coaches use their expertise to refine basic CrossFit movements with the aim of improving power output.

In Part 5, the coaches examine the pull-up.

“It’s almost like a good pull-up reinforces his overhead position,” Starrett says as Paoli demonstrates the proper body position: active shoulders with elbow pits… Continue Reading

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