Big thing here to understand is the upstroke or as said in class, a complete power stroke. Traditionally we ride bikes without clips so we can only apply power on the down stroke. What you may notice with this new technique is some severely sore hips, quads, and ankles. Here is how you can go […]
All movements are failed for one of two reasons…. either you are not mobile enough for the movement itself or you are not stable enough in that particular position. Whenever I say that someone always blurts out “what about strength?” Yes of course… strength is an element of stability (this is for another discussion). First […]
How many times have you not done anything until it hurts? Check that…. Better question… How many times have you done something so it doesn’t hurt? The “it” in those sentences is irreverent… calve, knee, hip, neck… its all the same. Today is simple. We are mashing and stretching the two major players in the […]
The heel cord (Achilles tendon) is an amazing piece of anatomy. A quick Google search and you’ll find the achilles tendon can withstand forces of over 1000 lbs regularly, making it the strongest tendon in the human body. You might be surprised then to find out it is also (depending on the source) the most […]
A couple days ago we discussed lateral shin splints and gave you a mash and stretch for the tibialis anterior. Today we are directing our attention to the inside of the shin. Medial shin splints are much more common, especially in crossfitters. Medial shin splints or medial tibial stress syndrome (MTSS) happens because of excessive […]
Shin pain has become so prevalent recently. I’m getting at least one case a week. There are two major causes for shin pain, neither of which are excuses to have it. 1st is improper training. Listen, if you haven’t ran in ten years lets not start with hill sprints. Yes it’s quicker, but no, it’s […]
Its always interesting traveling to new places and seeing knew boxes. Yes, we all crossfit and certain techniques should be done ubiquitously… whoa big word, but for others change is refreshing. Today was great. I ended up stopping in at Crossfit 506, which is right outside of San Jose in a town called Escazu. Literally, […]
Sandals are foot killers for athletes. Here’s why… Athletes pound their feet a lot. Jumping, running, sprinting, lifting all increase the stress placed on your feet. When we are not working out our feet need time to recover. Sandals don’t allow proper foot recovery. To understand why lets look at some quick foot anatomy. Most […]
I learn new tricks everyday! Yesterday I was fortunate enough to take some surfing lessons. Great time! During the lesson the instructor was demonstrating a way to loosen up on the board. As I watched couldn’t help but think of how its benefits could carry over to the crossfit world. Try this out and focus […]
When we travel, the luxuries found in the box are a lot of the times missing. Pistols are a great body weight exercise when on the go. Literally it’s the only way to double the load without accessories (yes … backpacks and logs are accessories). What happens though, if you’re the person reading this posts […]
Ok, Sarah isn’t the official Quadzilla but, she has quads, and they’re big, and they’re sexy, and they’re strong, and they can roar and knock over small buildings so….. today she is Quadzilla. In any case, we are working on hip flexors today and trying to open up that groin region that seems to get […]
Today was an awesome day. Had the opportunity to workout with Heather Soukas. For those of you that don’t know. This girl is a stud. The word on the street is that she just cut her hair to look more like Sandra Bullock… I won’t hold that against her. Ok. I see the resemblance but, […]
Heyyy flat foot!! Do you know how this derogatory slang arose. In the early 20th century large metropolitan cities employed foot patrols. These officers walked so much some of them acquired fallen arches. Of course quite the opposite is true now. Sedentary job styles and hard shoes lead to the deconditioning of the intrinsic muscles […]
Today I am here looking like Huckleberry Finn because that is how important ankle mobility is. There is lots of stuff we can talk about when it comes to the ankle and foot….. like there is 26 bones, 33 joints and over 100 muscle, tendon and ligament interactions (picture I said that really fast and […]
The box stretch has been a staple in crossfit boxes all over for some time now. The problem with things done often is they become taken for granted. They become watered down and transform into something not nearly as effective. Lets revisited the beloved box stretch and get it right.
Adductor Magnus… The not so usual suspect. Hamstrings often catch all the heat for limiting squat depth. Listen Americans sit a lot. So, there is no denying that like 99.9% of us have adaptively shorten butt kicking muscles, but does that make them the true culprit of our squatting problems. Watch and find out… […]
Today we introduce the prayer squat and pay particular attention to keeping an active mid back during the squat. This is a great lower body mob and upper body activation drill all in one. Check it out.
Happy 4th of July!!! Yesterday focused on the hip hinge and 2 strategies for improving yours. Today is about establishing and maintaining a proper torso angle during the entirety of the squat. Check out my 3-position squat drill and bang out today’s prescription before the fireworks kick off.