January 2018

MOVEMENT TIP: The Box Jump

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=52r_Ul5k03g” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Box Jump is a great movement for developing explosive power and jumping ability. It literally does what is says on the.. well… box. From a standing position on the ground, you just take a big leap onto a box, stand up straight and then step back down again. The […]

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MOVEMENT TIP: Rowing

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=S7HEm-fd534″ video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]As much as rowing looks like an arm exercise, most of your power for each stroke actually comes from the leg drive. It is also important to remember that it is not about how many strokes per minute you can do, but the quality of each stroke and how much

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MOVEMENT TIP: The Sumo Deadlift High Pull

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=o6QniJ9FaGA” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Like the Kettlebell Swing, the Sumo Deadlift High Pull is a more explosive hinge movement, creating more momentum in the barbell and making it easier to pull the barbell to chest height. Make sure you wait until the hips and knees are fully extended before shrugging the barbell higher, or

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MOVEMENT TIP: The Kettlebell Swing

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=vdezTMulJ-k” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Kettlebell Swing is a firm favourite with many people, not just because it’s fun and it feels good, but because of it’s all over strength building qualiities, particularly for the posterior chain and it’s ability to build a powerful hip extension, which translates very well to Olympic Lifting. CrossFit

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MOVEMENT TIP: The Overhead Lunge

[vc_row][vc_column][vc_video link=”https://youtu.be/m6MczOv_Ayg” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Overhead Lunge here, which is a more challenging version of the back and front rack lunges we looked at previously. The instability of moving forward, while also shifting up and down while you lunge, makes it very difficult to hold the barbell

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MOVEMENT TIP: The Back Rack Lunge

[vc_row][vc_column][vc_video link=”https://youtu.be/ZPoMxOrIeO4″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you’ve no doubt guessed by now, just another lunge, but this time the barbell is placed across the upper back, as it would be for a Back Squat. Remember to ensure the barbell

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MOVEMENT TIP: The Front Rack Lunge

[vc_row][vc_column][vc_video link=”https://youtu.be/f3WLs_HutLw” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Building on from the Walking Lunge last week, this week all we are doing is adding some weight with a barbell in the Front Rack position. Just as we considered with the Front Squat, not everybody has the mobility to hold the elbows up in a good front rack position,

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MOVEMENT TIP: The Walking Lunge

[vc_row][vc_column][vc_video link=”https://youtu.be/L8fvypPrzzs” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Over the next four weeks we are going to look at different variations on single leg movements starting with variations on the lunge. Single leg movements can be particularly unforgiving at strength imbalances between the left and right. And the flip side of that is they can be great at

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MOVEMENT TIP: The Rope Climb (Legless)

[vc_row][vc_column][vc_video link=”https://youtu.be/rfr-Tw3Pxh8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member James Hobart demonstrates the legless rope climb, which most definitely does require more upper body strength than the leg focused rope climb techniques we looked at over the last two weeks. To master this rope climb, you need to build up enough upper body

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MOVEMENT TIP: Rope Climbing (Wrapping)

[vc_row][vc_column][vc_video link=”https://youtu.be/5xv1lBNFA5U” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Anybody can climb a rope, even if you don’t have a lot of upper body strength! Over the next couple of weeks, we look at some rope climbing techniques and one form of rope climb that does require a lot of upper body strength! The first technique we look at

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