CrossFit nothing new…

tobicrossfit tips, programmingLeave a Comment

Ancient Greek Javelin Throwers

While the trademark CrossFit is considerably new (registered in 2000) it’s methods and concepts reach even further back than the first Olympic games in Greece in 776 B.C. At that time fancy machines were not around and people prepared their bodies with non-specific training, lifting stones and animals, running, jumping and throwing. This to me sounds very like the methodology of CF in which we incorporate high-intensity interval training, Olympic weightlifting, plyometric, powerlifting, gymnastics, calisthenics, strongman training, and other exercises. The difference of then and now is that people were differently preconditioned. Manual labour was more common and people were not sitting the majority of the day behind a desk and instead of cars, horses were used. Running barefoot or in sandals and moving more provided for stronger feet and core. Nutrition was by definition non refined and organic. People of that area are still considered as the most tough and durable of all time. So why not mirroring what worked best for them. To that I say yes, but slowly and progressively as for the reasons I wrote above (we evolved according to our surroundings ie. padded shoes etc.). I’d like to use the Analogy of Milo of Croton. … Read More

Assessing Values and Goals, Part III: Application to Training

Ryan ODonnellUncategorizedLeave a Comment

crossfit work outs

The following is a 3 part series dealing with assessing or reassessing your gym values and goals and how to then apply your training to those goals. In a more basic sense, I want you to find your reasons WHY you come to the gym and then help you figure out HOW to apply your training to those reasons. This is part 3: Application to Training For 99% of the population, I think that the standard 3-5 times a week CrossFit routine with a decent diet will get you and keep you as fit as you need to be. This post is aimed mainly at those who strive to do more. Many of the more experienced athletes at the gym may have noticed me asking them a lot of questions about their extra training: “Why are you doing barbell club and a class WOD in the same day?” “Why are you working on your butterfly/muscle up/HSPU/etc. so often?” “Why are you doing some extra weightlifting/cardio/etc. today?” The typical answers I get to these questions sound like this: “Because my lifting sucks.” “Because I need to get better at muscle ups.” “Because I need to improve my cardio.” “Because I have … Read More

Assessing Values and Goals, Part II: Finding your “Whys”

Ryan ODonnellUncategorizedLeave a Comment

crossfit competition

The following is a 3 part series dealing with assessing or reassessing your gym values and goals and how to then apply your training to those goals. In a more basic sense, I want you to find your reasons WHY you come to the gym and then help you figure out HOW to apply your training to those reasons. This is part two: Finding your “whys” Evaluating the reasons you exercise sounds easy, yet it’s anything but. Since I was a teenager I fluctuated in and out of being fit and being unfit with regularity. Looking back, the reason is obvious, I was never truly committed. I wasn’t committed because the reasons I trained weren’t deep enough to inspire me to stick with it. In high school it was to get in shape for lacrosse season and after high school it was typically to lose weight. However, right after lacrosse season ended or right after I met my target weight I slowly drifted out of the gym and back onto the couch. In the book “Zen and the Art of Motorcycle Maintenance” by Robert Pirsig there’s a passage where the main character talks about going to climb a mountain in … 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