Movement Tip: Stringing Kipping Pull Ups Together
https://youtu.be/sefKVejzV4I Kipping Pull Ups take upper body strength, coordination and timing. Thinking about pushing the bar away at the top can really help dial these things in!
Movement Tip: Jumping & Landing for Snatches & Cleans
https://youtu.be/nhIiPp1sj84 Solid footwork and proper footwork are critical in the Snatch and Clean and Jerk. The ability to jump and land effectively can make or break how it feel to cause a barbell to go upward and then how we move our body around the bar to catch it. This video shows proper jumping and landing and how it translates to the Snatch and Clean Jerk. Starting from the top of the hips in the Pockets or High Hang position and working down to the knees and finally to the floor to perfect technique.
CrossFit Gear- Essential #1
Starting Crossfit is the beginning on an amazing journey. In the beginning the learning curve is huge. So much to learn, new movements, new skills and an entirely new language. It’s almost like moving to a new country! Having the proper gear to help you along the way is extremely helpful. So here is an idea of what should be in your gym bag! Essential #1 A good pair of shoes: We prefer a low profile shoe. Thick walking shoes tend to be overbuilt in the heel pushing the balance forward. Most of the weight training we do requires our…
Movement Tip: Rowing
https://youtu.be/DgTs-mFPLz4 Rowing gets much much easier when we can break the movement down into segmented parts. Coach Ben talks about the finish position, start position and finally the drive while rowing. Slow is smooth and smooth is fast!
WOD Tips: 6-8-18
https://youtu.be/6WHo3LwLwJs Tomorrows WOD calls for Front Squat and Shuttle Sprints in the gym! Check the video to know how to get the most out of tomorrow.
Movement Tips: Turkish Sit Ups
https://youtu.be/Vt7hrScMj70 Tomorrow’s workout has a movement called Turkish Sit Ups. These are best done slow and controlled, even if a workout calls for hem to be done for time. Focus on quality movement before intensity with this one!
Congratulations to Cathy!
A big shout out and congratulations to Cathy Hall! Cathy swam in the senior Olympics this last Sunday and walked away with a silver medal! Cathy set this goal, and through Medals Of Honor, dedicated each one of her races to a different fallen soldier. Cathy spent 13 months training her breaststroke, backstroke, and freestyle with Jamie Wansing, and did Crossfit through personal training with Kyle Kellis. She set a goal, made a plan, and knocked it out of the park! Cathy’s been a member of the fam for over 5 years and Crossfit St. Charles is so proud of her and honored…
The Goose that Lays the Golden Egg!
From the pen of guest writer John Harder Who can relate to Veruca? I know that I want muscles and I WANT THEM NOW! Sadly though, just like everything else in life building strength takes time. In the age we live in we've become accustom to having everything now. Fast food, high speed internet, instant downloads, etc. We've subconsciously trained our brains to believe that absolutely everything is immediate. I've even seen ads for machines that supposedly get your body fit while you sit on the couch. Everything should be "easy" and available "now". Our bodies, however, are here to…
Eat to Lose Weight
“Metabolic damage” and “starvation mode” are probably terms you’ve heard before. They are often used when referring to the physiological changes that take place when someone is eating too little calories for too long. This lack of calories can be from limiting calories or upping exercise without accommodating with more food intake. Our bodies are fantastic at adapting; when we add an extra day of training into our schedule, we might be sore for a week or two but we adapt. Soon it feels like we were always Crossfitting 4 days a week instead of 3. When we take calories…
Better Breathing, Better Rowing
Creating a breathing rhythm can really help your rowing workouts. Ideally, the rhythm of your breath will relate to the rhythm of your stroke. When rowing at lower intensities, many rowers take one breath per stroke. They add a second, shorter breath as they start rowing harder. The optimal point of when to switch from one to two breaths per stroke is highly personal; experiment to see what works best for you. Consider Your Stroke Cadence It’s helpful to coordinate the timing of your breathing with the phases of the stroke. Specifically: During low intensity rowing (one breath)—Exhale gradually on…