Exercises

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In Coaching, Exercises, Videos

January 04, 2010

Video Article

In early December 2009, Chris Spealler visited CrossFit Sri Ram Ashram, an orphanage outside of Haridwar, India. Home to 65 abandoned children, the orphanage has a CrossFit program courtesy of Rashmi Cole, who first trained at CrossFit Santa Cruz before taking the program back to India.

Though their Internet access is limited, the kids took a huge interest in last year’s CrossFit Games. They studied all the athlete… Continue Reading

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Shoulder Prep

By Kelly Starrett

In Coaching, Exercises, Videos

January 02, 2010

Video Article

The shoulder is one of the more complicated joints in the human body, so it usually benefits from a good warm-up. As tempting as it may be to grip it and rip it when faced with a WOD, spending a bit of time loosening up your joints is a great idea and will improve performance and reduce the chance of injury.

Working with a group of athletes at CrossFit Santa Cruz, Kelly Starrett goes through a… Continue Reading

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The Story of Fran

By Greg Glassman

In Exercises, Videos

December 24, 2009

Video Article

“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”

In this video shot at several CrossFit 101 seminars, Coach Greg Glassman talks about the birth of one of CrossFit’s best-known and most challenging workouts: Fran.

As a young athlete, Coach believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set… Continue Reading

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In Exercises, Videos

November 29, 2009

Video Article

Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the sumo deadlift high pull entirely in Spanish.

The sumo deadlift high pull builds on the deadlift by introducing powerful hip extension to the movement. Often misinterpreted as a shoulder exercise, the high pull is a core-to-extremity movement that derives the bulk of its… Continue Reading

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Spanish Deadlift

By Maggie Dabe

In Exercises, Videos

October 27, 2009

Video Article

Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the deadlift entirely in Spanish.

When performing the deadlift, the stance will be between hip and shoulder width, with the weight in the heels. The grip will be just outside the knees, and the lumbar curve must be maintained throughout the lift. The… Continue Reading

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The Overhead Squat

By Lisa Ray

In Coaching, Exercises, Videos

October 16, 2009

Video Article

In Part 2 of an overhead-squat series shot at Rainier CrossFit, Lisa Ray of CrossFit Flagstaff coaches Stephanie Aardal through a set of heavy reps.

Working up in weight, Aardal uses a split jerk to get the bar overhead, then sets up for her squats. Ray cues Aardal to be aggressive on the jerk, then keep her shoulders active, midsection tight and knees out during her reps.

Ray’s best cue might… Continue Reading

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Spanish Overhead Squat

By Maggie Dabe

In Exercises, Videos

September 27, 2009

Video Article

Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the overhead squat entirely in Spanish.

The mechanics of the overhead squat are identical to the air squat and front squat. The key difference is that the barbell must be stabilized overhead. For this to be effective, the shoulders must be elevated as much as possible, with… Continue Reading

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In CrossFit, Exercises, Videos

September 14, 2009

Video Article

A lot of ring dips look like some sort of suspended ab crunch. Are they legit? Tony Budding says they aren’t and brings in Jason Khalipa and Pat Barber to illustrate his point in this old-school video.

Proper range of motion in a ring dip means the shoulders have moved below the elbows, and the height of the hips has changed dramatically. If your hips didn’t drop, you might be doing a crunch—and your “ring… Continue Reading

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