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, […]
It is no secret that swimming, at least freestyle, is a lat smoker. Add a surfboard to take your legs out of it and, some waves to knock you in all directions and, you got yourself a workout. I think of surfing as a lifeWOD. Sure it’s a sport and a skillset but it takes […]
Point 1: Crossfit is an ever-expanding community. We have the Crossfit Games, which encompasses the globe and now the recent addition of the GRID League, which spans the US, coast to coast. Point 2: We are not all competitive crossfitters. A lot of us are just plane-Jane recreational crossfitters. In today’s society many of us […]
Who’s got some tight pecs???? Not this this guy… But seriously. Pectoralis major takes a beating during overhead movements. During the pull-up challenge the repetitive eccentric load to the pec can cause it to get all knotted and nasty. Lets keep it in check with a little smash and stretch. What is an eccentric […]
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 […]
Ever play that game where you and your buddy stood in front of one another jabbing each other in the stomach? It starts out light and each hit gets a little harder till someone calls mercy. No?!?!? Thats unfortunate… Those were some good old fashion man building moments. Some would question my parental upbringing. Obviously […]
Yesterday we imagined our shoulder was an excavator. We came to the conclusion that if the excavator was anchored into concrete instead of sitting on mud it would be more sturdy. The sturdy platform would allow better better energy transfer, reduce stress, and increase overall efficiency. Today imagine that excavator anchored into a ship. […]
Having huge lats has it advantages. You can become a movie star (even when you can hardly talk), can marry a Kennedy (even when you can hardly talk), and become governor (even when you can hardly talk). But in the crossfit/overhead lifting world huge over dominant lats can get you in trouble. When it comes to overhead […]
To understand this episode we need to know a little anatomy. Your shoulder blade, what we call the scapula in the medical world has a front and a back. The back side is the side exposed to you if you are looking at your buddy’s back. The front side is the side facing the rib […]
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.
Maybe one of the biggest culprits I see in the squatting world is the sloucher. The sloucher is the squatter that looks like your kids after you make them sit at the dinner table for 2 hours until they finish all the vegetables. Seriously though, sedentary jobs and life styles have lead to de-conditioned, over-stressed […]
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.