Blog & WOD

Whether you’ve just started CrossFit or have been CrossFitting for years, you’ve undoubtedly heard mention of the importance of taking the time to truly develop and master the Squat. You’ve also likely heard the term “Virtuosity”; doing the common uncommonly well.

The Squat is one of the first things you learn to do in CrossFit. It is not only foundational to so many of the other movements we do in CrossFIt, but it is one of the most very natural things we learn to do virtually in infancy. It is very much a part of your DNA. Watch any small child and you will see this is true. A two year old has one of the most amazing and beautiful Squats you will ever see. It i...

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A solid “racked” position is something that seems to elude many an athlete, even veterans, yet is essential for effectively driving heavy loads overhead. I still see long time CrossFit’ers attempting a 1-RM Jerk with elbows behind the bar, shoulders retracted, bar resting on the collar bone instead of the meat of the shoulders, and the weight loaded up in the biceps. Such positioning does not lend itself well to optimizing transfer of force into the object and effectively driving a heavy load overhead. It is mechanically disadvantageous. The same is true if the elbows are too far forward and cranked up high like a Front-Squat. While an excellent racked position can be somew...

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The mental game of CrossFit is often times the more difficult challenge to master. This is especially true when it comes to lifting weights, whether during strength or the WOD.

To help gain confidence in strength training you need to regularly hit heavier percentages. The most overlooked aspect that will help with that confidence is jotting down weights you hit for the program that day.

How can something so simple help? Think about it, if you have no idea what weights you usually hit then you will more than likely stay stagnant at a certain weight or back off to stay light. Either way you are cutting your confidence short.

With the current strength cycle happening, the obvious goal is to get st...

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Weightlifting legend: Pyros Dimas

“Olympic weightlifting…develops strength (especially in the hips), speed, and power like no other training modality. It is little known that successful weightlifting requires substantial flexibility. Olympic weightlifters are as flexible as any athletes. The benefits of Olympic weightlifting don’t end with strength, speed, power, and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy, and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.” – Coach G...

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Mash out and foam roll before or after class? Still not seeing improvement in your mobility?

You may be mobilizing wrong. Just last week in the Wednesday mobility class James B. talked about how his quads are usually fine, he rolls them all the time. Within minutes of demonstrating a different way to roll, he was making the pain face. He said he never had such a sore feeling in his quads and he cant wait to implement this new way.

There is no good or bad way to mobilize. Any time you lay on a foam roller you will benefit. However, to really get deep into the tissues, think side-to-side rolling. Whether it be your quad, scapula area, or hamstring, side-to-side rolling will mash out those &ldquo...

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This topic comes as I’ve had this discussion with several athletes over the past couple weeks. For much of the time you’ve been doing CrossFit or Weightlifting, your technique has probably been the limiting factor that prevents you from lifting as much as you ideally could in the snatch and clean & jerk. However, after you’ve dedicated quite a bit of time to technique work, how do you know when your technique is no longer your limiting factor? AKA It’s time to get strong.

As Brett Jones says, “Absolute strength is the glass. Everything else is the liquid inside the glass. The bigger the glass, the more of “everything else” you can do. So, lifting weig...

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