Today’s WODdocket: 3 Set of 10 Scapular HSPU. In between each set sit on your butt with a PVC pipe and practice the same movement unload (another 3 sets of 10). Really concentrate on actively squeezing your should blades together on the way down.
Lateral planks are an essential component for creating lateral torso strength/stability. What happens when we are not able to perform lateral planks for whatever reason? What are some options? One option is lateral leg raises. They are great for athletes with shoulder injuries or ones that are just not strong yet to perform traditional lateral […]
Shoulder injuries are by and far the most common injury I see in crossfit athletes. I say this so many times I feel like the loyal followers out there can complete this sentence. The reason being is because for the vast majority of us the last time our shoulders were weight bearing joints is when […]
Happy Father’s Day! Lowercase “Y’s” look different then uppercase. Lowercase “y” planks also look different. Watch today’s episode and learn how to challenge your core through the frontal plane with my twist on a plank. Today’s WODdocket Collect 25 Lowercase “y” planks as instructed. Also perform several traditional “Y” or uppercase “Y” planks and […]
Planks are one of my favorite exercises. They are so great. Hard enough to change elite athletes yet easy enough (with proper regression) to be applicable to the first-day athlete. I see many people progress to one-legged planks. This adds and element of twisting the athlete must resist so of course increases the difficulty Today […]
Today’s video was pretty complete I think….. well as far as a “making a point standpoint.” I could make individual episodes on each of these movements but that wasn’t the point of tonights episode. So here we are talking about building a better core. Hopefully this is what you should of got from it… Not […]
Still collecting the puzzle pieces on our torso evaluation. We have tested torso integrity in the sagittal plane as well as tested symmetry in the frontal plane. Now, it’s time to look into the the transverse plane. We do that by testing the ability to resist rotation. Today’s WODdocket: Test max effort rotational stability using […]
So we got on a little tangent the last couple days. Lets get the train back on the tracks. We began testing the torso in Episode 334. We should have performed and max effort push-up position plank and record a time. I didn’t say it specifically during that episode because I didn’t want you guys […]
Last week we explored the shoulder a bit, looking for dominance patterns and asymmetries. Today, we are traveling downstream to the torso. Torso asymmetries and dominance patterns lead to instability. Instability in the torso is detrimental because it is what the shoulder attaches to. Picture anchoring into concrete verses mud…. its a no brainer. […]
Sta·bil·i·ty stəˈbilədē/ noun the state of being stable. In the athletic world stability can be define as the ability to resist motion. When OHSing we constantly required to resist twisting and turning as we stabilize a weight overhead. Check out today’s video to improve your overhead stability.
At first glance today’s episode may be thought of as jovial but I encourage you to dig deeper. After spending the day at Fitcon and watching these instructors at the both next to me perform pole fitness all day I of course got lured in. Turns out it is extremely fatiguing to the core. I […]
While at the Grid League Combine I was lucky enough to bump into Ali Scudds. Great athlete from down in the Miami area. She approached me about working on her super curve aka hyperlordosis. A hyperlordosis is when you get that big excessive curve in your low back. It places a lot of stress in […]
Last day up north before heading home. I’ll been under the weather a bit and needed to finally get my ass in a box so I stopped by Crossfit Montreal this evening. Surprisingly there isn’t very many boxes in this relatively large city. Friendly box … large box… bunch of members. It has that original box […]
Lots of great ways to stabilize the shoulder. Today we are incorporating in a GHD. Well…. why would we do that? What does a GHD have to do with shoulder stability? To answer that, perform this simple task. Raise your arms above your head and shrug upward and downward (reverse shrug). Now bend over at […]
So how do we increase the intensity of and exercise without increasing the load. One way we can do it is to challenge your stability. Adding an unstable surface to any exercise challenges our proprioception and drastically increases the exercise’s intensity. Why do we care about this…. The first answer is real simple. It builds […]
I had a great time at ECC (East Coast Championships) this weekend. Saw some great athletes and cheered on some great performances. It’s crazy to me how much this sport has exploded over the last several years. Couple years ago the open regional events weren’t this big. Now, we have 60K prize pools and, vendor […]
Today, I was fortunate enough to stop by Crossfit Pasiac Valley and see one of my good friends Sheila Barton. Sheila who??? Yeah that’s what they were saying before she set the world record in Nasty Girls V2 at regionals this year. Funny little background story… Sheila is a patient of mine and one day […]
Today I had some of the most fun I have in years. If you have never been to a trampoline house you don’t know what you’re missing. It’s like a sandbox for adults … but with a lot of kids jumping around. Most would look at today as just a play date (with my niece […]
Ok, no belaboring the point today. I was up on my soapbox yesterday. We all know I belief in a gated system where each gate clears athletes into the next tier of movements. We start with the simplest ones (squats, deads, and strict everything) and move to the more complexed (ballistic, dynamic movements such as […]
What I have today is simple, quick and easy. If guys are following along out there and been consistent with your pull-up program most of you have probably magically eliminated a proper warm-up. I understand, it happens to everyone. Well, its time to revitalize. Check out today’s combo scapular mobility and stability drill. Only takes […]
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, […]
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, […]
Compression is kinda cool. Take a soda can… ooooh shit, did I say soda. Take a kill cliff can… Yeah thats paleo right? Anyway, keep it closed and stand on it. Don’t roll your ankle. What happens? Nothing right? Now open the can and repeat the process. Unless you’re a 14 year old ballet dancer […]
Working on that nasty front rack….all daises, because today is like stopping by the Old Country Buffet. You get everything you need all in one stop. The little drill we have today encompasses mobility, stability, and functional exercise. Check it out.