WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
Weekend Update – Saturday 03/31/2018
[vc_row][vc_column][vc_column_text] We have a special treat for everyone Saturday. We’re playing golf. CrossFit Golf! We’ll be playing the front nine of Westwood Country Club as
CrossFit Workout – Friday 03/30/2018
“Pick’em” You’ll pick three movements from the board, like a menu of choices. We’ll pick the rep scheme, buy-in and cash-out. You can make it
CrossFit Workout – Thursday 03/29/2018
Today we squat, heavy. Show up to see how. Choose Front Squats or Zercher Squats. Followed by a quick conditioning WOD and a group stretch
CrossFit Workout – Wednesday 03/28/2018
[vc_row][vc_column][vc_column_text] The CrossFit Games 2018 Open competition is a time for us to evaluate our programming. As always, we’ve learned a few things and will
CF Cleveland Re-Entry Program
[vc_row][vc_column][vc_column_text] We have a new program that might be perfect for you to get back on track towards better health and fitness. Are you stuck
CrossFit Workout – Tuesday 03/27/2018
[vc_row][vc_column][vc_column_text]Hang Cleans, work up to heavy singles. Power cleans if you performed 18.5 Monday, power or squat cleans, your choice, if you did not perform
CrossFit Workout – Monday 03/26/2018
[vc_row][vc_column][vc_column_text]The CrossFit Games Open competition comes to a close this week, as we do the Rx’d and Scaled versions of Open WOD 18.5 ** We
CrossFit Workout – Friday 03/23/2018
Friday Surprise. Show up and see what’s on the board. Hint, there’s a barbell involved. Maybe two. Maybe two workouts too.
CrossFit Workout – Thursday 03/22/2018
Seated ring rows plus scap, lat and ab work. For you cherry pickers, don’t skip this one!
CrossFit Workout – Wednesday 03/21/2018
Back squats, 5’s heavy. Plus DB incline bench press 10-10-10-10 mixed in
CrossFit Workout – Tuesday 03/20/2018
[vc_row][vc_column][vc_column_text]We’ll let our shoulders recover from yesterday’s Open 18.4 WOD with a little ladder of KB swings, rowing and weighted situps. You will have an
CrossFit Workout – Monday 03/19/2018
[vc_row][vc_column][vc_column_text]CrossFit Open Workout 18.4 We will have many scaling options so that everyone can participate and experience Open 18.4. You can do 60% 1RM deadlifts
CrossFit Workout – Saturday 03/17/2018
[vc_row][vc_column][vc_column_text]Make sure you wear green on Saturday or your workout might be a little more difficult. Cheers![/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Friday 03/16/2018
[vc_row][vc_column][vc_column_text]Friday Surprise, show up and see what’s on the board.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Thursday 03/15/2018
Deadlifts, with a whole new twist. You can go heavy, or maybe not. Don’t miss this one.
CrossFit Workout – Wednesday 03/14/2018
Strength: Heavy overhead work Recovery/conditioning WOD to follow
CrossFit Workout – Tuesday 03/13/2018
[vc_row][vc_column][vc_column_text]Skill: Hang Power Cleans Workout: KB swings, a lot of them, fast and furious. Cool down: Mobility work[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Monday 03/12/2018
[vc_row][vc_column][vc_column_text]CrossFit Games Open Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats. 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell
CrossFit Workout – Saturday 03/10/2018
[vc_row][vc_column][vc_column_text]Saturday Surprise, as usual. Our 2nd Annual Polar Plunge is today/Saturday 3/10/18 at 1:00pm at Bradstreet’s Landing in Rocky River. All are welcome to attend
CrossFit Workout – Friday 03/09/2018
[vc_row][vc_column][vc_column_text]Rowing, Ring dips, KB SDHPs, and pushups and some brief rest, for about 20 minutes. Show up and see the numbers. Our 2nd Annual Polar
CrossFit Workout – Thursday 03/08/2018
[vc_row][vc_column][vc_column_text]Turkish Get-ups and ?. Don’t miss this full body strength & conditioning session. Movement Tip: Turkish Get-up[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Wednesday 03/07/2018
A barbell and a ball, for about 20 minutes, not for time. Show up and see the whiteboard.
CrossFit Workout – Tuesday 03/06/2018
Hang Power Snatch work then….. Rowing and KB swings, fast and furious. Show up and see the details.
CrossFit Workout – Monday 03/05/2018
[vc_row][vc_column][vc_column_text]CrossFit Games Open 18.2 Workout 18.2 1–>10 ladder of DB squats & bar facing burpees Workout 18.2a 1-rep-max clean Time cap of 12 minutes to
CrossFit Workout – Friday 03/02/2018
[vc_row][vc_column][vc_column_text]Task List WOD, aka Friday Fun Day. Show up and see the details. We will be performing CrossFit Open WOD 18.2 on Saturday starting at
Rocky River Ladies Lunch Bunch -2019 Luncheon Series
[vc_row][vc_column][vc_column_text]Please use this link to pay for your Lunch for the next meeting of the Rocky River Ladies Lunch Bunch. All major credit cards are
CrossFit Workout – Thursday 03/01/2018
[vc_row][vc_column][vc_column_text]Back squats, heavy. Show up and see the numbers. CrossFit Open WOD 18.2 will be announced tonight. We will be performing 18.2 on Saturday starting
CrossFit Workout – Wednesday 02/28/2018
[vc_row][vc_column][vc_column_text]Split Jerk 5-5-3-3-1-1-1-1 plus a bunch of hang cleans thrown in for good measure Show up and see the details.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Tuesday 02/27/2018
[vc_row][vc_column][vc_column_text]5 rounds, for time, of 15 – Weighted backward lunge + step up (R&L) 20/15 30 – Mountain Jacks 100 – single unders (20 minute
CrossFit Workout – Monday 02/26/2018
[vc_row][vc_column][vc_column_text]CrossFit Open WOD 18.1 AMRAP in 20 minutes of 8 Toes to Bar 10 DB hang clean and jerk (5R+5L) Calories on Concept2 Rower 14-M/12-W
CrossFit Workout – Saturday 02/24/2018
[vc_row][vc_column][vc_column_text] “No Clock Week” comes to an end with a special Birthday WOD. You asked for younger members so the Birthday Workouts would not be
CrossFit Workout – Friday 02/23/2018
[vc_row][vc_column][vc_column_text] Friday Surprise, show up and see what’s on the board. Reminder, if you plan on attending Saturday’s Noon CrossFit Games Open 18.1 Workout, you
CrossFit Workout – Thursday 02/22/2018
[vc_row][vc_column][vc_column_text] Deadlift 10-10-10-10-10 DB snatch 5-5-5-5-5 R&L Plus a nasty little finisher. Movement Tip: Deadlift Movement Tip: DB Snatch[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Wednesday 02/21/2018
[vc_row][vc_column][vc_column_text]”No Clock Week” continues 5 rounds, not for time, of Rowing, muscle-ups, rings dips & GHD situps[/vc_column_text][/vc_column][/vc_row]
Sleep Like a Champion & WOD – Tuesday 02/20/2018o
[vc_row][vc_column][vc_column_text] Sleep Like a Champion Here is a great infographic sent to me by Kelly at Casper. It’s filled with information about sleep cycles and
CrossFit Workout – Monday 02/19/2018
[vc_row][vc_column][vc_column_text] “No Clock Week” It’s that time again to turn off the WOD clock and focus on strict reps, heavy lifts and completing everything with
Sugar, The Bitter Truth (Condensed) + Workout 02/16/2018
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=T8G8tLsl_A4″ video_title=”1″][vc_column_text] Sugar, The Bitter Truth. (Condensed) In 2009, Dr. Robert Lustig gave his first lecture called “Sugar, The Bitter Truth”. It will open
CrossFit Workout – Thursday 02/15/2018
[vc_row][vc_column][vc_column_text]Recovery WOD Row sprints and ab work, lots of ab work. Show up and see what’s on the Whiteboard. Sorry for the posting glitch yesterday,
CrossFit Workout – Wednesday 02/14/2018
[vc_row][vc_column][vc_column_text]Front Squat 10-10-10-10-10 Scaling Athletes at all skill levels can perform 10-rep lifts. Experienced athletes can go as heavy as possible, while newer athletes can
CrossFit Workout – Tuesday 02/13/2018
[vc_row][vc_column][vc_column_text]21-15 9 reps, for time, of Sumo deadlift 115/85 Hang power clean 115/85 Row sprint (calories) Fast & Furious. Scale weight of bar if needed
CrossFit Open start soon + WOD 02/12/2018
[vc_row][vc_column][vc_column_text] CrossFit Open You might have heard about this thing called “The CrossFit Games”. Guess what time it is? It’s that time to show the
Who Do I Listen To? + WOD 02/09/2018
[vc_row][vc_column][vc_column_text] Who Do I Listen To? Or for the grammar police, to whom do I listen? It never fails. You find a great article teaching
Coffee Please + WOD – Thursday 02/08/2018
[vc_row][vc_column][vc_column_text] Coffee Please! Many of us feel we can’t start the day without a cup of coffee. Seems like there are real benefits to a
Eating Well – Wednesday 02/07/2018
[vc_row][vc_column][vc_column_text] Eating well Eating well is not that complicated. 3-4 ounces of lean protein, colorful vegetables and good fats. This is how I eat 90%+
CrossFit Workout – Tuesday 02/06/2018
Muscle-ups and burpees, for about 10 minutes. We will have scaling options for muscle-ups so don’t skip this one.
CrossFit Workout – Monday 02/05/2018
[vc_row][vc_column][vc_column_text]DB lunges, DB power clean & jerk and rowing. Show up and see the numbers. Sneak Peek for the Week: Tuesday: Muscle-ups & burpees, fast
Crossfit Workout – Friday 02/02/2018
[vc_row][vc_column][vc_column_text]Pistols, broad jumps and wall ball situps. Show up and see the numbers. Movement Tip: The Pistol[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Thursday 02/01/2018
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text]WOD. Alternating EMOM (3 movements in rotation) for 15 MIN 5 squat clean 135/95 *Jacked 155/115 30 seconds max rep pushups 45 seconds of max
CrossFit Workout – Wednesday 01/31/2018
[vc_row][vc_column][vc_column_text]30 rope climbs, for time You will have plenty of time to practice/learn the proper technique prior to the workout. There will be several scaling
CrossFit Workout – Tuesday 01/30/2018
[vc_row][vc_column][vc_column_text]CrossFit Main Site Workout from 01/28/18 21-15-9 reps for time of Power snatch 115/75 Box jump 24/20 *** No 9:30am Boot Camp today Movement Tip:
CrossFit Workout – Monday 01/29/2018
[vc_row][vc_column][vc_column_text]AMRAP in 15 minutes of 15 Thruster 15 Floor press 15 Back squat 45 Double unders All with an empty barbell 45/35 Beginning today, we
Think CrossFit is not for you? Think again
[vc_row][vc_column][vc_custom_heading text=”Being a lean, mean fitness machine is your end goal. You don’t have to start out that way” font_container=”tag:h3|text_align:left|color:%230660fc” google_fonts=”font_family:Shadows%20Into%20Light%3Aregular|font_style:400%20regular%3A400%3Anormal” css=”%7B%22default%22%3A%7B%22color%22%3A%22%230660fc%22%7D%7D”][vc_column_text]We get it! The
How CrossFit can change your life
[vc_row][vc_column][vc_custom_heading text=”Christine was over 200 pounds overweight and unhappy. Find out what happened next. ” font_container=”tag:h3|text_align:left|color:%230660fc” google_fonts=”font_family:Shadows%20Into%20Light%3Aregular|font_style:400%20regular%3A400%3Anormal” css=”%7B%22default%22%3A%7B%22color%22%3A%22%230660fc%22%7D%7D”][vc_column_text]For 34 year old Christine Perera, being overweight
10 CrossFit terms you need to know
[vc_row][vc_column][vc_custom_heading text=”What’s a WOD? Here’s your guide to the language of CrossFit” font_container=”tag:h3|text_align:left|color:%230660fc” google_fonts=”font_family:Shadows%20Into%20Light%3Aregular|font_style:400%20regular%3A400%3Anormal” css=”%7B%22default%22%3A%7B%22color%22%3A%22%230660fc%22%7D%7D”][vc_column_text]CrossFit is a highly addictive workout that will take your fitness
How to overcome muscle soreness
[vc_row source=”” text=”What’s a WOD? Here’s your guide to the language of CrossFit” font_container=”tag:h3|text_align:left|color:%230660fc” use_theme_fonts=”” google_fonts=”font_family:Abril%20Fatface%3Aregular|font_style:400%20regular%3A400%3Anormal” link=””][vc_column][vc_custom_heading text=”Taking care of your body is an important
What Does A CrossFit Session Involve?
[vc_row][vc_column][vc_custom_heading text=”This is a workout like no other! Here’s what to expect” font_container=”tag:h3|text_align:left|color:%230660fc” google_fonts=”font_family:Shadows%20Into%20Light%3Aregular|font_style:400%20regular%3A400%3Anormal” css=”%7B%22default%22%3A%7B%22color%22%3A%22%230660fc%22%7D%7D”][vc_column_text]Welcome to CrossFit! You’ve signed up because you love a challenge
MOVEMENT TIP: The Back Squat
[vc_row][vc_column][vc_video link=”https://youtu.be/ultWZbUMPL8?list=PLBrgqsGCyn2xQVBgDaemdoK8TJlgSpX0G” 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]Last week we looked at the Front Squat, this week CrossFit Seminar Staff member James Hobart shows us the Back
MOVEMENT TIP: The Front Squat
[vc_row][vc_column][vc_video link=”https://youtu.be/m4ytaCJZpl0″ 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]Once we’ve nailed the perfect Air Squat, we can start to add some weight. This can be done with a
MOVEMENT TIP: The Air Squat
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=C_VtOYc6j5c” 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]We start our movement series with that most fundamental and ubiquitous of CrossFit movements, the humble air squat, demonstrated here
MOVEMENT TIP: The Good Morning
[vc_row][vc_column][vc_video link=”https://youtu.be/YA-h3n9L4YU” 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]CrossFit Seminar Staff member Julie Foucher demonstrates another hinge movement, the Good Morning. The Good Morning is an excellent exercise
MOVEMENT TIP: The Sumo Deadlift
[vc_row][vc_column][vc_video link=”https://youtu.be/wQHSYDSgDn8″ 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 Deadlift is another big fundamental movement and differs from the squat in that is it a hinge movement. This
MOVEMENT TIP: The Deadlift
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=op9kVnSso6Q” 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 Deadlift is another big fundamental movement and differs from the squat in that is it a hinge movement. This
MOVEMENT TIP: The Thruster
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=aea5BGj9a8Y” 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 Thruster is sort of a barbell version of the Wall Ball that we looked at last week (but please
MOVEMENT TIP: The Wall Ball
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=fpUD0mcFp_0″ 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 Wall Ball is a great little movement that you will encounter fairly early in your Crossit journey. It looks
MOVEMENT TIP: The Push Press
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=X6-DMh-t4nQ” 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 Push Press, which CrossFit Seminar Staff member Julie Foucher demonstrates for us in this video, is very similar to
MOVEMENT TIP: The Shoulder Press
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=xe19t2_6yis” 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]Also known as the Strict Press or Overhead Press, and demonstrated here by CrossFit Seminar Staff member Julie Foucher, the
MOVEMENT TIP: The Double-Under
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=-tF3hUsPZAI” 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]Once you’ve perfected all the performance points of the single under, you’re ready to try your hand at the infamous
MOVEMENT TIP: The Single-Under
[vc_row][vc_column][vc_video link=”https://youtu.be/hCuXYrTOMxI” 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 Single-Under is really just a single skip. If it has been some time since you picked up a skipping
CrossFit Workout – Friday 01/26/2018
[vc_row][vc_column][vc_column_text]Friday Surprise, show up and see the movements. If you missed Thursday’s deadlift 5×5, you can choose to do it today.[/vc_column_text][/vc_column][/vc_row]
MOVEMENT TIP: The Overhead Squat
[vc_row][vc_column][vc_video link=”https://youtu.be/RD_vUnqwqqI” 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%2C%22border-radius%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Overhead Squat, demonstrated here by CrossFit Seminar Staff member James Hobart, is the most unforgiving of all the squat
MOVEMENT TIP: The Abmat Situp
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=_HDZODOx7Zw” 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 ABMAT situp, demonstrated here by CrossFit Seminar Staff member Julie Foucher is a great little core exercise. As with
MOVEMENT TIP: The Bench Press
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=XSza8hVTlmM” 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]A staple powerlifting movement, the Bench Press, demonstrated here by CrossFit Seminar Staff member James Hobart, is a great at
MOVEMENT TIP: The Ring Dip
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=Vt0lO4jpIDo” 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] Following on from last week’s dips on the bar, this week we look at the Ring Dip, demonstrated here
MOVEMENT TIP: The Bar Dip
[vc_row][vc_column][vc_video link=”https://youtu.be/eERwCQHZqfA” 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]Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar
MOVEMENT TIP: The Ring Push-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/FRiiZRhapeU” 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]CrossFit Seminar Staff member James Hobart demonstrates the ring push-up. Like a normal puishup, the ring push up works to
MOVEMENT TIP: The Pushup
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=_l3ySVKYVJ8″ 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]You’ve most likely done a Push-up at some point in your life before starting CrossFit, but you might not have
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
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
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
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
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
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
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
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
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
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
MOVEMENT TIP: The Rope Climb (Basket)
[vc_row][vc_column][vc_video link=”https://youtu.be/qFE7pgOrj5w” 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]In today’s video, CrossFit Seminar Staff member James Hobart demonstrates the basket rope climb. This is similar to the wrapping
MOVEMENT TIP: The L-Sit
[vc_row][vc_column][vc_video link=”https://youtu.be/DemH-mw1O9I” 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 members Julie Foucher and James Hobart demonstrate the L-sit, which is a challenging core and hip flexor
MOVEMENT TIP: The V Up
[vc_row][vc_column][vc_video link=”https://youtu.be/Mk4zCq9b6hU” 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 Julie Foucher demonstrates the V-up, a great abdominal strengthener, primarily targetting the rectus abdominis or the
MOVEMENT TIP: The Hollow Rock
[vc_row][vc_column][vc_video link=”https://youtu.be/p7j02V1fIzU” 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]The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on
MOVEMENT TIP: The Strict Muscle-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/rtF51pQB6Wc” 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]The Strict Muscle-Up is an impressive skill by anyone’s standards – take a look at this video of CrossFit Seminar
MOVEMENT TIP: The Butterfly Pull-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/OenVG15QMj8″ 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]Like the kipping pull-up, the Butterfly Pull-Up, demonstrated here by CrossFit Seminar Staff member James Hobart, uses momentum to lift
MOVEMENT TIP: The Kipping Pull-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/r45xLlH7r_M” 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]Today, CrossFit Seminar Staff member James Hobart demonstrates the kipping pull-up. The kipping pull-up differs from the strict Pull-up in
