Lots of lifting this week. Back Squats, Deadlifts, Front Squats, Push Press and OH Squats. A good foundation is a good place to start. Check out this article by Bill Starr in the Crossfit Journal. It is a free download. http://library.crossfit.com/free/pdf/CFJ_Feet_Starr2.pdf UPCOMING LONG WEEKEND CLASSES Pembroke Saturday August 31, 2013 10 AM only Sunday Sept […]
Build Strength Feet First Read More »
Saturday is Partnerday. Check this out in preparation for the WOD. Let’s see some really good mechanics from the first one to the last. At CrossFit, we practice moves that present high functionality and cardio respiratory benefit to sport and human performance in general. Right? Well, this includes your favourite… The Wall Ball! This exercise
Enter Karen and her good friend Burpee! Read More »
[yframe url=’http://www.youtube.com/watch?v=21dvQyNiTjM’]If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity and won’t cost you a dollar. Let’s forget about all the “ancient” breathing systems and latest fitness devices. A few minutes of “Burpee Conditioning” will quickly convince you that your own
Burpees-Learn to Love Them! Read More »
You often see the 5 Way Shoulder Stretch as the cash out. Maybe you wonder what the 5 ways are and whether you are doing them correctly. Take a few minutes to watch this video from Kelly Starrett’s Mobility WOD series. Please pay close attention to the initial steps for establishing the correct positioning to
Five Way Shoulder Stretch Read More »
Here is a post from Coach Sean about tonight’s usual sprint work Hey all I just got back from a really informative Kettle Bell cert and I want to share with everyone a few of the things I learned. Specifically I want to blow up the way we are doing our swings and at least
Kettlebell technique Read More »
Our friends at Movnat have now started posting a Movement(s) of the Day! Incase you don’t know what Movnat is check out Coach Craigs website Victoriaape.ca. Here is the cliffs notes version Movnat is a physical education and fitness based on training the full range of natural human movement. You learn to move the way nature
The other week we had a work out that included a 1-stop snatch. Many people wondered why we implement the pause in this lift. i found a posy from Spencer Arnold on the topic and he breaks down what practicing this lift helped him accomplish. One of my favorite exercises and one of the hardest
Pauses in olympic lifts Read More »
We are tallying up the scores for the HSPU month and will be awarding the Zone Cup to the gym with the most improvement very soon! In the meantime, it is time to announce the next skill of the month for us to test…. This month we will be working on the DEADLIFT. We will
Skill of the Month – Deadlift Read More »
Want a little more help getting into and balancing in a handstand? Here is a video from Breaking Muscle on tips to get into and balance into a handstand. Mastering this will make your handstand pushups that much easier. Practice makes perfect folks, spend a little time against the wall every class to build up
How are your Handstands? Read More »
Photo credit – http://www.crossfitnorthfulton.com/category/work-out-of-the-day/page/2/ Here is a video from Paradiso crossfit outlining a favourite warmup of Crossfit weightlifting coach Burgener [yframe url=’http://www.youtube.com/watch?v=2fsvvv3oJBg’] The main purpose of this is to get your Heart rate up and those hips warm and primed for some serious olympic lifting! Give it a try today and see if you
