Bodyweight exercises and progressions

Tomas HorakinstructionLeave a Comment

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

Snatch program

Joey Scafidiinstruction, newsLeave a Comment

olympic lifting technique

Our new strength cycle is all about the snatch and just like the previous cycles the format will remain the same. It will be 15 sessions over 6 weeks.   Last Monday, all of you that came to the gym found your max snatch, whether it was a power snatch or a full squat snatch. For some of you newer guys maybe you were going from the hang position. All versions are ok! While the goal is to eventually gain the mobility and technique required to do a full squat snatch, for some people that might happen over the course of this upcoming cycle and it might not.   The picture below is the time table for our snatch cycle. If you’re serious about improving your technique don’t miss snatch days!   15 sessions over 6 weeks is a great dose of volume to see some significant improvements in your technique and strength.   Typically the first few weeks will start out light. We’re developing the technique to be able to lift the heavier weights. Don’t let your ego win and start adding more weight before you’re ready! I’ve been guilty of this as well. You know your technique wasn’t … Read More

Newbies – New strength session – Linear progression

Joey ScafidiinstructionLeave a Comment

I talked about this briefly yesterday during the intro to the program for the day but it needs to be said again and in a little more depth. We’ve got a lot of new people in the gym and also a lot that have been with us for more than a year. The strength sessions for both groups will look very different. The people that have been with us for a longer time will no longer see the same quick and easy results as new people will and therefore, they’ll need  a little different approach. While you’re still relatively new to strength training the results come quickly; practically every session and that’s an awesome thing! There’s no sense in trying to rush into a more advanced program while there are still so many gains to be had on a very basic system. That system is called a Linear Progression. It’s extremely simple and extremely effective for newer people. We’ll be using it with squats during this program and also the bench press. The system goes like this: For our squats and bench the repetition scheme will say 3×5. That means that you’ll do 3 sets of 5 repetitions. 15 reps … Read More

The Myth of Bulk: Why Women Should do Crossfit

Mikeinstruction, newsLeave a Comment

There is a particularly popular YouTube video series that comes to mind when you hear some women speak about why they don’t do Crossfit or any type of heavy Olympic lifting. The series is aptly titled “Sh*t (insert some sport or activity or group here) Say.” Some of the Sh*t I hear anti-crossfit women, and even some pro-crossfit women, say goes as follows: “I don’t want to get bulky arms/legs/back/etc.” “I don’t want to get too BIG.” “I don’t want my thighs to get bigger.” “I don’t want to look like a body builder.” “Is that Jason Khalipa?!?” I think you’ll have noticed a theme by now. Without dancing around the issue let me make a proclamation: Doing Crossfit with [relatively] heavy weights will NOT make you look like a body builder.  Moreover, the advantages of doing crossfit-type training far outweigh any perceived disadvantages. Disclaimer I don’t really need to remind any readers of this blog that I’m not a doctor. However, I have researched the topic thoroughly and gotten feedback from an actual physician. The information is yours to absorb or not, hopefully (if nothing else) it inspires some enlightening debate in the gym. I realize that claiming you … Read More

Ain’t nuttin’ but a peanut.

Joey ScafidiinstructionLeave a Comment

cfc logo

Since we’ve implemented the Wendler 5-3-1 system as our strength program, it’s become evident, really quickly, that that last set is the “oh shit” set. Five reps at 65%, no big deal.   75%?  hard but doable.   But max reps at 85, 90 and 95%?  If you push yourself  on that last set, as you should, then you’ll come away  feeling just as exhausted as when you finish any other workout, where you end up sprawled out on the floor wondering, what the hell just happened. How you mentally prepare for that last set will drastically effect how well you do. Even though we all may not strive to be as freakishly huge as Ronnie Coleman (we couldn’t even if we tried), that doesn’t mean that we can’t learn a thing or two from one of the giants of the bodybuilding scene. Namely, how to approach a heavy lift. If you’ve never seen the larger than life Ronnie lift some serious weight then check out the clip below to see how it’s done.  No, you really need to watch it.  I’ll wait. http://youtu.be/pM7uyP6cXgY As amusing as that was it’s more important to note what he doesn‘t do, than what he … Read More

A new strength program

Joey ScafidiCrossfit Committed, newsLeave a Comment

crossfit cfc throwdown

For awhile now, since we’ve been open actually, we’ve been following a very basic, pretty boring, linear strength program. It served its purpose for awhile – all of you got stronger!  But despite the old adage of “if it ain’t broke, don’t fix it”, I think we can do a lot better. There were a few problems with our old system of 5×5 one week, 5×3 the next week, wash, rinse, repeat. Five sets with one or two warm up sets before, tends to take a pretty long time to get through.  Especially when you’re working with a partner.  And considering that we’ve only got an hour to get through a warm up, strength session, and a WOD, that eats up a lot of time. Some of you underestimate just how badass you are and consistently load the bar with a lot less than you’re capable of. Setting new PRs didn’t come as often as hoped, I believe, because of the limiting nature of the set/rep scheme.  Do your last set of five and stop.(This was one of the biggest mistakes and one of the biggest changes with the new system.) Well, no more.  Say hello to Wendler 5-3-1. For … Read More