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… Continue Reading
When the Beck family arrived at CrossFit Ocean Isle Beach in North Carolina, they were an unhealthy bunch. Jeff Beck had gained weight from skipping workouts. His father, Rickey, had a series of injuries and brain surgery. And his mother, Pam, eventually had 30 inches of her intestine removed.
“They all joined at the same time,” says owner Karen Candia. “They got in here and they just went full force.”
Today, all three—as well as Jeff’s wife… Continue Reading
Externally rotating the ankles not only creates the right tension, but it also stabilizes the back and forces the torso upright. Mobility guru Kelly Starrett says the movement is important for the set-up of the deadlift as well as the Olympic lifts.
“I contend that if you turn that foot out as an unconscious compromise, you’re immediately going to collapse through the ankle,” he says. “And that sets me up so my only plane… Continue Reading
If you’re reading this, chances are you’re a gym rat, and Raphael Ruiz of CrossFit Football says it’s easy for you to fall prey to the “curse of the gifted.” Those drawn to the gym-rat mentality likely spend time doing what they love—and not much else, he adds.
“How many of us stretch as much as you’re supposed to stretch?” Ruiz asks. “How many of us do the things that we suck at?”
When training athletes, you must remember the end goal, he… Continue Reading
You could say the San Diego Law Enforcement Fitness Project is about inspiration. That should be no surprise with Greg Amundson at the helm.
In Part 1, the Original Firebreather explains that the program’s goal is to “bring the culture of physical fitness back to the law-enforcement profession.” The project aims to teach officers to view themselves as “professional warrior athletes” and to treat their bodies as their first asset.
In Part 2, Amundson talks to a… Continue Reading
The deadlift set-up is easy, says Kelly Starrett: get stiff, load the hips, send the knees forward, pull back, stand up. It’s a strategy athletes should use every time they approach the barbell, and it becomes increasingly important when they’re tired, he says.
“We want to do the same thing every time, particularly when it becomes a complex motor skill and all of a sudden there’s a lot of things going… Continue Reading
John McPherson started his affiliate in a multi-sport facility that included batting cages and soccer practice.
“I just couldn’t provide a service to my clients unless I got out,” he says of the space his business outgrew.
That’s when he found the “giant rectangle” that is now P3 CrossFit, which has been open for about three years in Houston. The box has 198 active members, 47 children in its CrossFit Kids program, three full-time trainers and four part-time trainers in… Continue Reading
It’s impossible not to have bar deceleration if you don’t have “accommodating resistance,” says Shane Sweatt of Westside Barbell.
“If you have bar deceleration, you’re teaching yourself to slow down. In sports, that is not optimal,” he says.
As you move a barbell, it’s natural to reduce your effort as you get to positions of mechanical advantage; e.g., the top of a bench-press rep. Enter accommodating resistance that incorporates the use of bands or chains on the… Continue Reading