Plymouth CrossFit Lower Town

Five Simple Tips on How To Prevent Soreness After A Workout

Tue, 09 Jul 2019 00:33:00 GMT

Here are five simple tips for you to help avoid soreness after a workout.

1.) Drink plenty of water! Males should drink 1 gallon of water, and Females should drink 2 liters of water per day. This will help flush the lactic acid out of the muscles.

2.) Have a protein shake for breakfast, and immediately after your workout. Protein helps muscles recover faster. Whey or Beef Protein Powder Isolates work best, avoid any soy based protein powder.

3.) Consume plenty of Omega 3 healthy fats. These are found in foods such as salmon, avocado, almonds, coconut oil, and grass-fed beef. Omega 3s can also be supplemented with liquid Fish Oil capsules. These healthily fats, help rid the body of inflammation and allow the recovery process in your muscles to happen at a faster rate. Per day you should be consuming 3,705mg of total fish oil, of that EPA should account for 2,204mg, while DHA accounts for 990mg.

4.) Go for a 20 minute walk or run outside. Your body absorbes Vitamin D naturally from the sun and that will help your body recover, along with boosting your immune system, it will help increase blood circulation within your body and remove lactic acid from your muscles.

5.) Stretch out. Simply do some of the stretches we showed you here on Saturday in the warm-up, or cool-down. It may be uncomfortable, but moving your body through different ranges of motion while sore, will allow you to feel better. Try to stretch out or move around for 15-20 minutes.

If you would like to join our Plymouth CrossFit Lower Town community, and get started with CrossFit, the first step is getting enrolled into our 5 Steps to Fitness Program. Each of the sessions teaches you the techniques and skills required for CrossFit. We would love the opportunity to teach you about CrossFit.

What is Fitness?

Tue, 09 Jul 2019 00:30:00 GMT

My favorite quote within CrossFit is from Rich Froning Jr, he said “God doesn’t care about CrossFit”.

He is right. God doesn’t care about CrossFit, but god does care about what CrossFit delivers to our members.

I had the pleasure, and utter luck to experience yet another CrossFit competition. Let me tell you, that every single person in that room is lucky, they are truly gifted. They all have a full functioning brain, no disabilities, most are cancer free. None are in Iraq getting shot at, nobody is starving, nobody is wondering if they will ever take a drink of water again. Everyone there was lucky to be part of that.

So what?

You might have finished last today in every workout. You might not have went UB on your wallballs. You might not have preformed how you wanted. But really at the end of the day, what does it matter? You are alive and in better health, and mental condition than 70% of the human population. Be thankful you can step foot onto that competition floor, that you have had the up bringing and the abilities to do so.

I’m here to tell you what fitness really is. The deeper edge on why you push yourself mental and physically. Why you wake up at 430am everyday ready to train or look forward to your class. Why that 1 hour of your day at the box is the best part of your day. It’s all about a greater connection we strive for on a daily basis. Some will say it’s all for money and fame, but that motivation will only get you so far. I hope the real reason, is about what I am calling fitness.

Fitness is how you handle your life. Fitness is spiritual, fitness is a room full of people who have never met and all becoming friends. Fitness is how hard you will push yourself. Fitness is a priority. Fitness is peace. Fitness is rewarding. Fitness is hard. Fitness makes you better. Fitness gives you confidence. Fitness allows you to encourage others. Fitness gives you courage. Fitness gives you accomplishments. Fitness improves your health. Fitness improves others around you. Fitness is humbling. Fitness is more powerful than you. Fitness is a goal. Fitness is a goal achieved. Fitness is energy. Fitness is life. Fitness is passion. Fitness is a culture.

Fitness is you.

Fitness brings people together, for a journey of life and self improvement. Fitness takes people out of their comfort zones and allows them to improve the lives of others. Fitness allows you to scream for someone you have never met to push harder. Fitness allows that person to listen to you, trust you, and push themselves and you harder.

What’s past all the barbells, bumpers plates, and kettlebells, is the greatest gift we can receive. It’s about a unity, the community that can only be found and discovered through fitness. Take away all the bars, and dumbbells, and all the fancy Rogue gear. Still exercise in a group, bring everyone together to compete and cheer, and you will always find the same cultural unity. The same inner connection, drive, self-improvement, energy, and inner sprit, that every single person in that room shares.

That is fitness.

That is what makes CrossFit and all of us who we are.

How To Gain Muscle Mass While Doing CrossFit

Tue, 09 Jul 2019 00:26:00 GMT

I get asked questions like this several times a week…

Question: “I realize I have only been doing CrossFit for about 6 months, but I am trying to gain some weight and get stronger. I have been a hard gainer all my life. I have a high metabolism. How can I tailor the workouts to avoid the rowing, running, and jump rope, to add more muscle mass to my body?”

Answer: My response to these types of questions are typically pretty similar to this.
“Cardiovascular based movements like rowing, running, biking, and jump rope. For some mythical of a reason are associated with muscle loss, and decreasing muscle gains. This is not always the truth. In general long duration low intensity cardio is responsible for creating more Type 1 muscle fibers. Such as long and lean muscles, like marathon runners, and Iron Man participates. High intensity, short duration based training like CrossFit, will not yield the same effects, it will develop more Type 2 muscle fibers. It will not cause muscle loss, it will actually add muscle mass.

I will advise my two biggest suggestions for those looking to add muscle mass:

1) Nutrition – It is the hardest to follow, but always will pack the most results. You need to be eating for muscle mass, and eating about 1500-2000 more calories a day than what you are burning. Generally with exercise and your daily body functions, you burn around 3500-4500 calories a day for a male aged 20-30, depending on your activity level for that day. That means you need to be eating about 5000-6500 calories a day. You need quality of food, and not just any food. Lean meats and lots of them, healthily fats, and even more of these. Fruit, vegetables, and simple carbohydrates such as oatmeal, whole wheat breads, and pasta. To pack on the muscle, you MUST pack in the food.

2) Develop a fitness/weightlifting base – If you are new to CrossFit and the Olympic Weightlifting world, what is going to benefit you for years and years, and for a total life of health and fitness. Is developing the best fitness base that you can. Such as proper movement patterns, skills, techniques, and understanding how to correctly preform lifts. That will help you more 2 years from now, then what just lifting a bunch of weight now with little technique will.

I know these might not be the answers you wanted to hear, but they are the honest truth.”
So bare down, eat a lot of almond butter, and stick to your training.

Your desired results will follow.

Please post your comments, and questions below, and we will respond.

Are You “Fed-Up”?

Tue, 09 Jul 2019 00:21:00 GMT

I need your help…

This weekend I watched the documentary “Fed Up” about how the sugar, food, and government industries are purposely making people obese to sell more sugar and processed food.

There was a story about a 12 year old boy who weighted over 300lbs pounds, he was a food addict, and didn’t even know it. His brain, and temptations were uncontrollable, and he could not stop himself from eating.

This resonated so emotionally deep within me, that I had to get up, and turn off “Fed Up” because emotionally I could not handle it. I was frustrated, mad, upset, confused, angry, so many different feelings.

If you have not watched “Fed Up”, I encourage you to do so.. It will change your mind, perspective, and maybe even your life.

After watching “Fed Up”, it made me feel obligated that it was my duty to help people, like that 12 year old boy. It motivated me to change people’s lives, get them healthy, guide them to lose 50lbs, prevent diabetes, and not let the agriculture, and government industries win over our health.

“Fed Up” has changed something in me.

I always believed that I never needed marketing for my business.

I always believed that if my services were so good, that nobody could ignore me.

I always hated thinking I was being perceived as a sleazy salesman. I never wanted to be “that guy”.

Now after watching Fed up, I feel it is a disservice to the world to not show people how we can help them.

It’s not about money, it’s about helping people like that 12 year old boy who could not stop eating. If I knew where he lived, I would train him everyday in order to help him fight his battle with obesity.

I just now have realized that without marketing, I can not change anyone’s life. I can have the best service, that is so good, yet if nobody knows we exist how can we help anyone?

I want to make an offer to you, your friends, your family, and your co-workers. I want to change as many lives as I can, and prevent this obesity epidemic that our entire country is facing.

If you have over 30lbs to lose, I want you in my facility. I want to work with you, I want to help you, I want to change you.

If you have over 30lbs to lose, and have never tried CrossFit, and you are willing to sign up for a 6-month or 12-month membership (because that’s how long it will take to lose that weight, you didn’t gain that weight in 1-month or 3-months, and it’s unrealistic to think you can lose it in 1 or 3 months) then I want to give you $100 membership credit, and a free Beginners Course to our program.

Will you help me out? We have never done his before, and I feel it’s the only way to affect as many people as possible, if you, your friend, or family member has over 30lbs to lose. Then forward and send this blog post to them, give them the guidance to help change their life for the better.

Pay it forward, who knows this one blog could be exactly what someone needs to make a lasting improvement, and be Fed Up enough to make the difference.

Why Sleep Is An Important Part Of A Muscle-Building Routine

Tue, 09 Jul 2019 00:13:00 GMT

One of the most important parts of any workout routine doesn’t happen in the gym. In fact, it happens in your bed.

Good sleep is essential for fitness and health, especially during post-exercise recovery. When you get enough sleep, you can accelerate building muscle. It also supports your strength, endurance, and memory.

What Happens to Your Muscles When You Don’t Sleep Enough?

When you don’t get enough sleep at night, your fitness and recovery can suffer. Your body needs sleep to restore itself, so when you don’t sleep enough, you can’t fully recover. Your reaction time, attention, and focus suffer as well.

With a lack of sleep, you may find it difficult to maintain positive mood and stress levels. This can have a negative impact on your performance.

Less sleep means lower energy as well, and limited endurance. When you’re sleep deprived, your body doesn’t produce the fuel you need for energy during sustained athletic activity, such as weight lifting or a marathon.

Muscle-Building Benefits of Adequate Sleep
When you get adequate sleep, your body better able to recover from physical activity and stresses. You can process information better and commit it to memory.

Deep Sleep Muscle Building
While you’re in deep sleep, your body goes through processes that are critical for muscle recovery. Hormones that support metabolization and endurance are regulated during sleep.

Building Memories in Your Sleep
Your brain synthesizes new information while you sleep. This is important for mental function as you remember training tips, muscle movements, and advice.

Increasing Human Growth Hormone with Sleep
With exercise and long, heavy sleep, you can promote a natural increase of human growth hormone (HGH). Growth hormones are released during deep sleep, and you can encourage more hormone production with extra sleep. This promotes tissue repair and recovery of your muscles.

How You Can Use Sleep to Build Muscles

1. Consider extra sleep. If you’re sleep deprived, getting adequate sleep will offer muscle-building benefits. But if you want additional muscle-building support, try extra sleep. Adults should get an average of seven to nine hours of sleep, but adult athletes should get 10 hours of sleep during training and competitive events.

2. Take naps. Although not ideal, naps can fill the gap between how much sleep you’re getting and how much sleep you need. Keep naps to 30 minutes or less and avoid napping just before practice, competition, or within the hours before bed.

3. Maintain a regular sleep schedule. Go to bed at the same time every night, even on weekends and vacation. This will help with sleep onset, as your body learns to expect to go to sleep at the same time every night.

4. Maintain a bedtime routine. A bedtime routine is another way to make it easier to fall asleep. Doing the same thing each night before bed helps to signal to your brain that it’s time to settle down and sleep.

5. Create a comfortable sleeping environment. Your bedroom should be cool, dark, and quiet. Your mattress should be supportive, comfortable, and relieve aches and pains.

6. Exercise, but not too late. Exercise can help you get better sleep, but if you exercise too close to bedtime, it can keep you awake. Plan your workouts so you finish exercising at least a few hours before bed.

Print & Use Today: Foods That Fuel Shopping List

Tue, 02 Jul 2019 00:01:00 GMT

Plymouth CrossFit Lower Town Shopping List

How to Whitelist a Email Address

Mon, 01 Jul 2019 23:42:00 GMT

In order for you to get your free downloads, gifts, and/or updated information from us. Please take a quick moment to whitelist our email address.

Whitelisting our email address will guarantee all our emails get to your inbox. If not, because we are a business sending you emails. Your email host will filter us as “Spam”, or “Junk”.

Why is this important?
We communicate mostly through email. It has happened in the past where people have missed out on important time sensitive information just because their email host automatically put us into their “Spam”, or “Junk” folders.

Special thank you to Infusionsoft for the easy to follow below directions on how to whitelist our email address.

STEP-BY-STEP INSTRUCTIONS

Apple iPhone / iPad
Open the email.
Tap the sender’s name in the From line.
On the next screen, tap Create New Contact.
Tap Done.

Microsoft Outlook 2013
Right-click on the email that you would like to add to your safe sender list
Hover over Junk and then click the option Never Block Sender.

Android
Tap to open the email.
Tap the icon next to the email address.
Tap OK.

Apple Mail
Right-click on the sender’s email address.
Select Add to Contacts or Add to VIPs.

Gmail
Click and drag the email into the Primary tab.
Click Yes to confirm

Outlook.com (formerly Hotmail)
Open the email.
Click the Add to contacts link

Yahoo! Mail
Right-click the email.
Select Add Sender to Contacts.
Click Save.

The Muscle-Up

Tue, 13 Nov 2018 18:26:00 GMT

The Muscle-Up is the king of gymnastic movements and one of our high-skill movements. Not to mention they make you look like a total beast!

Depending what you need to work on in the Muscle-Up, there are different skills and drills you can practice regularly to master this movement.

The below program is just an example of a Muscle-Up program you can follow, but programs differ depending on the athlete.

Some athletes are stronger in the pull and weaker in the kip, so the program below would not be helpful for this athlete.

This is why we recommend some form of Personal Programming when it comes to working the individual elements of the Muscle-Up because everyone is different.

Two-Week Example of Muscle-Up Personal Programming:

Week 1: Complete this twice during the week, with three days of rest between working days.
Warm Up: 5×5 Ring Transitions
A1) 4×2 Weighted Ring Dips
A2) 4×5 False Grip Ring Pull-Ups Negatives
A3) 4×8 Ring Push-Up with Turnout
*Complete these as a circuit style super set with plenty of rest.

Week 2: Complete this twice during the week, with three days of rest between working days.
A1) 5×3 Hollow Body Ring Pull-Up (False grip, ring to sternum)
A2) 5×5 Weighted Ring Dips
*Complete these two movements as a circuit style super set with plenty of rest.

Week 3: Retest the Muscle-Up
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P.S. If you feel you are close but have not yet nailed a Muscle-Up or maybe you are looking to do 5, 10, or even 15 unbroken Muscle-Ups in a row, follow up with a Coach and have one of us watch your form and technique. With a few simple pointers and the right program, you will be sure to improve your Muscle-Ups.

Download the PDF Guide on The Muscle-Up by clicking here now.

Watch our “How To” Video on The Muscle-Up Now:

The Clean

Tue, 13 Nov 2018 18:19:00 GMT

CrossFit has been held responsible for making Olympic Lifting mainstream…

…because of CrossFit, the Snatch and Clean & Jerk are household names.

Before CrossFit, the Clean was something only college, professional, or Olympic level athletes would utilize in their exercise routines.

There are three fundamental movements that make up Olympic Weightlifting:
1. Snatch
2. Clean
3. Jerk

Today we are going to learn the Clean. CrossFit HQ says…
“There’s no part of your physical development that can’t be positively impacted by developing and improving your clean. The benefits to strength, flexibility, power, speed, accuracy, agility, coordination, and balance are directly proportionate to the load you can clean, and the benefits to your cardiorespiratory endurance and stamina are directly proportionate to the reps and load you can clean.”

Pro Tips to Improve the Clean:
1. During the first pull, the shoulders and chest should stay over the bar, and the back angle should remain the same.
2. Strong Hip Drive
3. Land with weight in your heels
4. Land with knees outs and elbows up tall

Common Mistake Made in the Clean
What is one of the most common mistakes we see experienced CrossFitters make in the Clean?

Our answer: Not finishing the pull.

Meaning you are to eager to jump under the bar and not reach full-body triple extension at the top of the lift before dropping under to the receiving position of the Clean.

This mistake will steal a lot of your precious power from your hips. If you are not applying all of your force upward on the bar before dropping under, this could be the main reason why you have not been able to make massive PRs on the clean. Especially when you know it is a weight you can lift.
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Click here to download the PDF Guide on “The Clean,” and also click play on the video below to see a visual demo and more tips to master the Clean.

The Snatch

Tue, 13 Nov 2018 18:15:00 GMT

The Snatch is one of the hardest and most complex movements in CrossFit and frankly, that is why we teach it. The Snatch involves all ten of our general physical skills.

The ten skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.

Regardless of who you are, there is always a way you can improve the Snatch. CrossFit athletes spend years of their life perfecting the smallest errors in the Snatch.

Do not feel ashamed or frustrated if you are having a hard time learning the Snatch or hitting your next personal records.

We are here to help you get better at this stuff. Here are some pro tips to use…

Pro Tips to Mastering the Snatch:
1. Starting Position: have feet positioned in a “jumping stance,” with the feet about as wide as the hips
2. Use the hook grip
3. Chest up when coming off the ground
4. Drive elbows high and outside after you begin to extend your hips
5. Land in the Overhead Squat position
6. Weight in your heels in the landing

Common Mistake People Make:
One mistake CrossFitters make is that the athlete allows the bar to pull them forward off the ground leading to a very inefficient pull.

A simple way to fix this error is to remember to keep your chest up, and drive your knees back in the first pull of the Snatch coming off the ground.

Want to nerd out into a more in-depth article on the Snatch? Click here to download the PDF guide on “The Full Snatch”…
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If you are a visual leaner, click play on the video below to learn more.

Fundamental Movement: The Push Jerk

Tue, 13 Nov 2018 18:11:00 GMT

The Push Jerk is another one of our nine fundamental movements and is “Level 3” on the shoulder to overhead barbell movements.

The Push Jerk is awesome because it allows you to engage your hips, speed, and leg strength more when pushing a heavy load overhead.

The Push Jerk is a very explosive, high-intensity movement. This movement requires high energy power output, therefore allowing you to move more weight with the Push Jerk than with Push Press or Shoulder Press.

The Push Jerk is slightly tricky and will take a bit of time to learn the technique and timing of when to “drop under the bar.” You will often see the Push Jerk utilized in Olympic weightlifting competitions.

Here are some coaching cues from this CrossFit Journal article on The Push Jerk:

1. The setup is the same as for the Should Press and Push Press.
2. Dip: The Dip is identical to the Push Press—straight down.
3. Drive: The Drive is identical to the Push Press—straight up.
4. Press and Dip: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead (notice this position on the video below).
5. Finish: Stand or squat to fully erect with bar directly overhead identical to terminal position in Push Press and Shoulder Press.

Click play on the video below to learn more about the Push Jerk…

Fundamental Movement: The Push Press

Tue, 13 Nov 2018 18:06:00 GMT

The Push-Press is another one of our nine foundational movements and is “Level 2” on the overhead barbell movements.

We love the Push Press because it combines an element of cardiovascular conditioning, with a emphasis on strength.

What does that mean?

It means that the Push Press will deliver a more high-intensity workout because you are able to cycle more reps in less time, therefore increasing your energy and power output.

More energy and more power equals faster fitness results for you.

Introducing: The Push-Press

Click play on the video below to learn more…

The Thruster

Tue, 13 Nov 2018 18:01:00 GMT

Lets talk about Thrusters…

This was the very first movement that Greg Glassman, the founder of CrossFit, put together in his first workout named “Fran” that created CrossFit as we know it.

“Fran” is a benchmark CrossFit workout that consists of 21-15-9 of Thrusters and Pull-Ups. You may or may not have done “Fran” yet…

We tend to test Fran around 1-2x per year.

Tips For a Successful Thruster

Tip 1: While performing Thrusters, inhale and exhale at the top of the rep when you press overhead. Do not try to exhale as the bottom of the Front Squat because you will lose your midline/core tightness.

Tip 2: Make sure you use a full loose hand grip on the bar when holding in the front rack position. A lot of athletes will make the mistake of thinking this is a Front Squat and use a two of three-finger grip on the bar. This will make it a challenge to regrip the bar when pressing overhead.

Tip 3: It’s all about pace! Depending on the WOD, moving too quickly while performing Thrusters will wear you down quickly. Pacing is a critical skill for CrossFit; sometimes faster is not always better because it will force you to take longer breaks at later points in the workout. Smooth and steady wins the race…

When first learning Thrusters, be sure to start light. A PVC pipe, trainer bar, 35-lb. or 45-lb. barbell will work perfectly…

Our philosophy as a Coaching staff is we would rather have you start light, learn proper form and technique, then progress to heavy weight.

If you need some extra help with the Thruster, ask a Coach.

We are here to help you ��

Fundamental Movement: The Overhead Squat

Tue, 13 Nov 2018 17:57:00 GMT

Coach Greg Glassman, the founder of CrossFit says, “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.”

The OHS is one movement that shows us Coaches any areas in an athlete’s fitness that we need to improve…

We love Overhead Squats because they challenge your core, legs, shoulders, balance, stability, flexibility, and focus…

If any of these areas in your fitness are lacking, the Overhead Squat will identify which one and then we can fix it.

Here are Four Tips to Improve the OHS:
1. Be sure to foam roll your quads, hips, and glutes + perform the Couch Stretch for two minutes on each hip
2. Position the bar directly above the back side of your shoulder
3. Keep your shoulders shrugged to your ears
4. Elbows locked out and knuckles to the ceiling
5. Sit your hips back—way back
6. Weight should stay rooted in your heels

I have two resources to share with you…

Step 1: Watch the video below to see a visual demo and pointers for the OHS.

–then:

Step 2: Read this attached PDF downloadable guide on “The Overhead Squat”

The Kipping Pull-Up

Tue, 13 Nov 2018 17:53:00 GMT

The Kipping Pull-Up, when done correctly, is a great training tool to work strength in the upper body, core, arms, and train your cardiovascular system all at the same time.

You will hear some people say “that’s cheating,” but the truth is…

Kipping is not “cheating”—it is simply another tool in our tool box. The focus should be on strict pull-ups and it should be on Kipping Pull-Ups…

We work both styles of pull-ups and always focus on constantly varied high intensity functional movements…

It is highly important that before you start practicing Kipping Pull-Ups, you have strong and stable shoulder range of motion…

A good rule of thumb is that you should be able to complete one to five strict pull-ups before switching to the kip.

There are different circumstances per individual, so please check in with a Coach this week. We can further assess if now is a good time to teach you the Kipping Pull-Up.

Why do we practice Kipping Pull-Ups in CrossFit?

“In a pull-up-intensive CrossFit workout such as “Fran” or “Helen,” strict pull-ups would substantially increase the time to completion. We’d be doing the same amount of work in more time. The same amount of work in more time is a reduction in average power. Power is intensity. We’d have reduced the intensity of the workout.”
-CrossFit Journal Article, The Kipping Pull-Up
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Do you want to learn more about the Kipping Pull-Up, the technique, and more in depth reasoning on why? Click here to download the PDF Guide…

In case you are more of a visual learner, we have included a “How to” video on the Kipping Pull-Up below. Click play on the video to watch now.

The Pull-Up

Tue, 13 Nov 2018 17:45:00 GMT

There is nothing that will make you look like a total beast like jumping up on a Pull-Up bar and cranking out five, ten, or even fifteen Pull-Ups in a row.

I want to share this quick video with you, so you can learn the technique and develop the strength needed to “Master the Pull-Up.”

Jump Rope – Double Unders

Tue, 13 Nov 2018 17:36:00 GMT

The movement I am sharing with you today is, drumroll please…

The Double-Under!

Why are Double-Unders more effective than Singles?

-Stimulates the central nervous system to improve reaction speeds
-Fast rebounding jumping action builds fast-twitch, type II muscle fibers
-Helps to build explosive power and coordination while under fatigue

Information Worth Noting: Do not get frustrated trying to learn this movement. Have patience and practice…a lot!

It has taken some of our athletes two minutes to learn Double-Unders and some of our athletes two years.

Do not be afraid to mess up or trip up. You might have to start doing a double, then a single, until you can connect multiple Double-Unders together.

Take Action Now:
Step 1: Set a goal that for the next two weeks. Practice Double-Unders for 10 minutes everyday. By the end of the two weeks, you should have mastered the double-under. Start today!

Step 2: Click play on the video below and watch the visual “How to” video on Double-Unders.

Step 3: Check out the PDF Downloadable Guide here that includes our tips to help you master and learn the Double-Under.

Fundamental Movement: The Med-Ball Clean

Tue, 13 Nov 2018 17:31:00 GMT

Learning the Med-Ball Clean is a prerequisite movement to learning the Barbell Clean.

Perfecting Med-Ball Cleans will allow you to better understand the parts and pieces of the Barbell Clean.

Here at CrossFit, we have a saying, “If you are unable to do it correctly with 10 lbs., you will not do it correctly with 100 lbs.”

We think CrossFit HQ says it best here: “The Medicine Ball Clean efficiently demonstrates to the athlete the critical sequence of the hip accelerating the object to maximum extension, the hip retreating toward the squat, and finally, the hip squatting the object to full extension.”

Please check out the Two-Part Video Series below to learn properly perform the Med-Ball Clean.

Once we learn proper form and technique on the Med-Ball Clean, we will progress into the Barbell Clean…

Part 1 Video:

Part 2 Video:

Fundamental Movement: The Front Squat

Tue, 13 Nov 2018 17:12:00 GMT

The CrossFit philosophy focuses our training program on nine Fundamental and Functional Movements…

The nine Fundamental Movements are:

Basic
Air Squat
Shoulder Press
Deadlift

Progression 1
Front Squat
Push Press
Sumo Deadlift High-Pull (SDHP)

Progression 2
Overhead Squat
Push Jerk
Med-Ball Clean

The Front Squat can be tricky and a little uncomfortable when learning how to properly perform.

Just remember to stick with it, and keep trying your best.

Your flexibility, technique, and strength will improve. I promise this movement will become easier.

Here are the points of performance to remember while front squatting: Hips back, knees out, and chest tall.

The video below explains everything our Coaches look for when helping you with the Front Squat.

The Wallball

Tue, 13 Nov 2018 17:01:00 GMT

Lets talk about Wall Balls…

Tip 1: It is easy to get lazy and tired when doing a lot of Wall Balls in a row. Our Coaches are here to hold you accountable to ROM (Range of Motion) meaning…

If you are able, we want to see your hip crease go below your knee. Now, we understand if you are working through some mobility issues with the squat, eventually staying disciplined to your daily mobility habits will get you there.

When first learning Wall Balls, be sure to grab a 6-lb., 8-lb., 10-lb., or 12-lb. ball…

Our philosophy as a Coaching staff is we would rather have you start light, learn proper form and technique, then progress to heavy weight.

Most CrossFit WODs will call for 20-lb. Wallballs for the men and 14-lb. Wallballs for women. This takes time to build up to.

Wait until we do “Karen” – a CrossFit Benchmark WOD that consists of 150 Wall Balls for time!

The Deadlift

Tue, 13 Nov 2018 16:55:00 GMT

At CrossFit our movements are applicable to everyday life, but this is already a movement we all are doing multiple times per day…

Can you guess what it is?

Yup, it’s the Deadlift…

The founder of CrossFit Greg Glassman says, “Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the Deadlift is a marked shortcut to that end.”

With all our movements here at CrossFit, it is highly important to remember our Coaching Core Value…

Technique, Consistency, Intensity…

To help you learn proper technique on the Deadlift, I wanted to share this PDF downloadable guide and video with you.

The Shoulder Press

Tue, 13 Nov 2018 16:50:00 GMT

The Shoulder Press is another one of our nine foundational movements. It is the simplest of the shoulder to overhead exercises.

There are four primary shoulder to overhead movements we will learn here at CrossFit. Each of the listed below will increase in difficulty.

Shoulder Press
Push-Press
Push-Jerk
Split-Jerk

The Shoulder Press is one of the first barbell-based shoulder to overhead movements we like to teach you because it acts as the foundation to all the others.

It is very important to engage your glutes and core while performing the Shoulder Press.

Click play on the video below to learn more…

Jump Rope – Single Unders

Tue, 13 Nov 2018 16:34:00 GMT

Did you know that only 10 minutes of jump ropes can burn as many calories as 30 minutes of jogging?

At CrossFit, we are all about high-intensity, short duration workouts. Our workouts will regularly consist of Jumping Rope…

In CrossFit WODs we will do Single-Unders, which I will be teaching you today. We also do Double-Unders, which are the more advanced, higher skill RX version in WODs.

A Single-Under is when you jump once and spin once.

A Double-Under is when you jump once but spin twice. This takes a lot of coordination and practice, but you will get them.

Additionally, if you are a Regionals or CrossFit Games Level athlete, you may even be doing TRIPLE UNDERS! I know, crazy right…

Why Do We Do This Movement?
Single- and Double-Unders are a great cardiovascular workout. Jumping rope will strengthen your arms, core, and legs. Plus, increase overall coordination and help build bone density.

How Do You Do This?
Our Technique: With feet together, jump on the balls of your feet. Think soft landings, getting about an inch off of the ground. Keep your arms relaxed at your side and be sure to spin your wrists, not your arms and shoulders. Watch the video I provide below for the visual.

We recommend you purchase your own jump rope and keep it in your gym bag. You do not have to purchase your own. We provide plenty of jump ropes here at the gym for you. The Jump Rope is a very personal item, and everyone has a different preference for ropes.

Things to keep in mind when choosing a rope for yourself:

Length
Feel
Weight

Ask a Coach today or tomorrow for help. We are happy to help you figure out what type is best for you.

Where do you buy a good jump rope? What type do I recommend?

Rogue Fitness has a wide variety or RX Jump Ropes , by RX Smart Gear.

Tip: Try out a few different styles in the gym, and see which one you like best before you order one.
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Click play on the video below to learn how to do the Single-Under.

CrossFit Vocabulary – What You Need to Know

Tue, 13 Nov 2018 16:20:00 GMT

Sometimes CrossFitters sound like they are speaking an entirely different language of their own. What do all those words mean?

Here are some very helpful CrossFit lingo and vocabulary that will help you navigate around the “box.”

As always, do not be scared to ask anyone questions. At some point in our lives, we were all new to CrossFit.

Always ask questions. All of our Coaches are willing to help.

“I Wish I Knew When I Started” CrossFit Vocab

Box – A name for what we call a “CrossFit Gym”

WOD – Workout Of the Day

AMRAP – As Many Rounds/Reps As Possible

EMOM – Every Minute On the Minute

METCON – Abbreviations for Metabolic Conditioning, also interchangeable with “WOD”

RX’D – Prescribed weight/reps/rounds/movements a workout is written for. Completing RX’D workouts is for long-time, elite-level athletes. Typically takes one to three years to be preforming RX’D workouts.

SCALED – Modifications/adjustments to RX’D written workout

POOD – A Russian unit of measure, used when referring to Kettlebell weights

TABATA – Designated workout that consists of performing a movement for :20 seconds of work, followed by :10 seconds of rest, for 8 total sets per movement

Benchmark Workout – A series of preset workouts, used to track your progress of speed and weight over time

PR – Personal Record

DU – Double-Under, a jump rope exercise where you jump once but spin the rope 2x while you are in the air

KB – Kettlebell

MU – Muscle-Up

OHS – Overhead Squat

HSPU – Handstand Pushup

GHD – Glute Hamstring Developer

While there are more, this is a good, well-rounded list to get you started.

The Push Up

Tue, 13 Nov 2018 16:09:00 GMT

I have a special at home workout challenge I want to share with you. Allow this to be your reminder to stay active with your fitness over the weekend.

In CrossFit, we do regular “benchmark” workouts that show us improvements in our fitness levels over time.

It is always good to periodically test and retest certain skills and workouts.

Six months from now, I want to you to retest this Push-Up Challenge. You will be amazed at how many more reps you will do.

That’s the beauty of CrossFit; you are always seeing progress and results.

Now try this…

My At-Home Two-Minute Push-Up Challenge – Invite your family and friends to do it with you.

The Burpee

Tue, 13 Nov 2018 15:59:00 GMT

The Burpee is one of the most effective exercises humans can do.

Why?

Burpees are a full-body exercise meaning they require all muscle groups to work together.

Burpees are a combination of…

Here at CrossFit, we do a lot of Burpees…

…because of how effective Burpees are at burning body fat and building lean muscle mass.

But technique is extremely important when performing.

I wanted to share this helpful “how to” video so you can do Burpees the proper way.

Click the video below to watch how to properly perform the Burpee.

The Air Squat

Tue, 13 Nov 2018 15:34:00 GMT

What is the number one movement you should master for ultimate health?

Answer: The Air Squat

This is the very first movement we teach you when you join CrossFit.

Why?

The Air Squat is one of the best ways to build strength, balance, flexibility, and coordination.

It’s okay if you struggle with this movement right now; it takes time to practice and learn.

Which is why I want you to:
1) Click play on the video below to learn “How to Air Squat”

2) Download and read our recommended PDF guide “Squat Clinic”

The CrossFit Journal says, “The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.”

Click here to read the reminder of our recommended guide “Squat Clinic” by Greg Glassman, the Founder of CrossFit.