What is intensity and how you might be doing it wrong

Joey Scafidinews, Uncategorized, wod0 Comments

I saw a post from Jon Gilson the other day that made me want to write about this and also because this same subject came up at one of our coaches’ meetings recently. Jon Gilson’s been around the CrossFit scene from the very beginning. He runs a great business seminar and always puts out lots of great content geared towards CrossFitters. Here it is.. “A quick note on CrossFit advancement: The prescription is Mechanics, Consistency, Intensity. This should not be confused with Mechanics, Consistency, Load. They are not equivalent. Put another way, load is an input into Intensity, but not a determinant, and too much load will blunt intensity needlessly, limiting adaptation. At its most basic, this means you should take longer to add load than you believe necessary. Bias toward speed and mechanics. This will keep intensity high, thereby fulfilling the prescription, and ensuring proper progression.” This is something that we’ve told every single one of you from day one at your introductory lesson. “Technique first, then consistency and only after you have those two things then, intensity.” Technique – Moving correctly and safely. Easy Consistency – Moving correctly and safely all of the time, even when you’re tired. … Read More

Bodyweight exercises and progressions

Tomas HorakUncategorized0 Comments

Bodyweight exercises and progression Pull-ups, push-ups, dips, ring dips, hand stand push-ups, all these exercises sound very familiar to anyone who has ever done CrossFit, or any physical activity for that matter. Not only these movements sound familiar, they are also one of the biggest weaknesses and a kryptonite for CrossFitters, who already know how to move decent weights over their heads, or they can squat 100%+ their bodyweight and deadlift twice of it. In CrossFit, one cannot be successful or proficient without mastering the basics, because when they show up in a WOD, they will always remind us, how important they are. This article is going to take a deeper look at the basic bodyweight movements, which could be divided into two major groups: pulling and pushing movements, and this article is also going to provide few tips how to get better at those exercises. Pushing movements: Pushing exercises are any exercises that push weight away from our body, or our body from the ground, rings, or bars. These exercises usually work the pectoral muscles (chest muscles, triceps, and shoulders). Pulling exercises: Pulling exercises are movements in which you are pulling the weight towards your body or your body … Read More

Aerobic capacity, what is it and why it matters to you

Ryan ODonnellUncategorized0 Comments

On Ben Bergeron’s blog he explains his programming philosophy, and introduces the concept of a “three-headed monster.” What is a “three-headed monster?” It’s someone that excels in all three of the basic focuses in Crossfit (strength, skills, conditioning). This is the guy or gal who can squat out of the gym, hammer out 15 unbroken muscle ups and then handstand walk home. He or she can also smoke everyone on a mile run or a 2k row. This last aspect is what we’re going to look at today. So what in the world are we talking about here? OK boys and girls, without getting too scientific there are a few things you need to understand to make the most of this blog post. Most importantly you need to know that our bodies have three energy pathways, they are: The ATP-PCr pathway, the glycolytic pathway and the oxidative pathway. The first two pathways do not require oxygen and are therefore considered ANAEROBIC while the third does require oxygen and is considered AEROBIC. The basic purpose of each one of these pathways is the same: to break carbon and hydrogen bonds in order to release energy and then use that energy to … Read More

Conditioning and Aerobic Capacity. What it is and Why it Matters to you

Ryan ODonnellUncategorized0 Comments

On Ben Bergeron’s blog he explains his programming philosophy and introduces the idea of programming to forge a “three-headed monster.” What is a “three-headed monster?” Basically, it’s someone that excels in all three of the basic aspects we focus on in Crossfit (strength, skills, conditioning). This is the guy or gal who can squat out of the gym, hammer out 15 unbroken muscle ups and then handstand walk home. He or she can also smoke everyone at the gym on a mile run or a 2k row. This last aspect is what we’re going to look at today. So what in the world are we talking about here? OK boys and girls without getting too scientific there are a few things you need to understand to make the most of this blog post. We’re going to briefly talk about our body’s energy pathways to begin. There are three of these pathways, but the goal of each is essentially the same: to break carbon and hydrogen bonds in order to release energy, and then use that energy to create more Adenosine triphosphate (ATP). Think of ATP as the fuel for your body, it’s required for all of life’s processes. That includes … Read More

Rowing – damper settings, efficiency and correct technique

Dora Stenclovainstruction, Uncategorized, wod0 Comments

CrossFit uses rowing quite often as it’s a great conditioning tool. It’s low impact on your joints, it utilizes large muscle groups and it can really smoke you if you push hard enough. It practices opening/closing your body and hips just like in olympic lifting, so it’s a great development tool as well. Even though we probably row at least 2-3 times/week in warm ups and WODs, I often see poor technique and incorrect damper settings. In this article, I’ll explain while setting the damper to 10 is not that great of an idea and may just be exercising your ego and I’ll also cover correct technique. Setting up the rower When you get on the rower first thing you want to set up is the damper. The damper is the little wheel with numbers from 1 to 10 and it controls how much air is coming into the cage. This means that there is more air that the wheel spins against. Setting the damper is very individual and there are not na prescribed settings. It will also differ for different types of workouts. If you do sprints or generally shorter distances, you will probably be more effective with higher damper settings. For … Read More