Active shoulders, weight over the base of the feet and, yes, the hook grip.
In this snippet from an Olympic Weightlifting Trainer Course, Mike Burgener first talks about keeping the shoulders externally rotated to keep the bar in a strong position overhead.
“If that bar’s up here over your head and you’re shrugging your shoulders where does the bar go? It goes forward automatically because it becomes an internal rotation,” he says.
The next point… Continue Reading
Consider this your muscle-up primer.
In Part 1, gymnastics and movement specialist Carl Paoli shows us the band-assisted muscle-up prep he uses for every athlete.
“I need to be able to bow back and forth as a pretty strong shape that can kind of just be manipulated, molded,” he begins.
Paoli breaks down the progression into four steps:
1. Hip extension and flexion.
2. From hip extension to a fast sit-up.
3. From the sit-up… Continue Reading
Birth defects left 46-year-old Todd Bittner with only one kidney and damage to his heart, and he wears two artificial legs. That doesn’t slow him down much.
Bittner is a high-school assistant principal and athletic director, as well as a member of CrossFit Thin Air in Winter Park, Colo. He’s played baseball, and he was a rings specialist in high school. He was a member of the U.S. Disabled Ski Team in the ’90s… Continue Reading
Programming isn’t hard, says stongman guru Rob Orlando. While it’s easy to get lost in the minutia, you need to see the big picture.
“We’re doing this to get healthier, fitter, faster 10 years from now—not next week,” Orlando explains.
In this video, the Hybrid Athletics owner has a Q&A with a group of nine Israeli CrossFitters who visited his box late last year.
“I can teach somebody how to open their hip and use it in less than five… Continue Reading
What’s the difference between the damper setting and the drag factor on a rower?
Shane Farmer of CrossFit Invictus has the answer.
“As I use the term ‘damper setting,’ what I’m talking about is moving this wheel right here,” the rowing specialist explains. “When I’m talking drag factor, I’m calibrating what’s on the monitor using a function that we have on this computer here.”
Specifically, the damper setting lets more or less air into the flywheel.
“If… Continue Reading
Every heard of Striking Helen?
Everything’s the same except the 12 pull-ups become 12 full-strike combinations: one-two, one-two, then repeat.
Welcome to CrossFit Striking.
“Combinations have an amazing transference to athletics and life because in sports and in life you need to be able to rotate,” says George Ryan of CrossFit Striking, who is assisted by pro MMA fighter Neal Abrams. “And by performing striking combinations at a high frequency and high… Continue Reading
Michele Vieux of CrossFit Invictus calls them “meat lollipops.” They’re ideal for appetizers or just something quick.
“Anyone can make this—even the most bachelorest bachelor ever,” she says.
The ingredients: 1 lb. of ground beef, yellow curry powder, fresh chopped garlic, green onions, sesame oil, and salt and pepper. The beef is shaped around the skewers and can be thrown onto a grill or into the oven.
“If you have uninvited guests (and) you still… Continue Reading
When it comes to rowing in CrossFit, there are three common errors: early back opening, early arm break and extreme layback.
When the back opens early in the stroke, much of the hip drive is missing, says Shane Farmer of CrossFit Rowing. The legs and hips should work in harmony, he explains.
“As the legs get close to finishing, then we’re going to kick our hips in to continue momentum and help us finish the stroke… Continue Reading