We are diligently working on responses and action to your recent survey critiques. Please click here to read about some of the re-structuring we are going to be doing in the gym to provide a more optimal training experience and environment for you.
There are class schedule changes that will be taking effect this Sunday, July 1.
Alternating movements with a partner, Teams of 2 complete As Many Rounds As Possible in 20 minutes:
100' Bear Crawl
100' Kettlebell Walking Lunges
100' Kettlelbell Waiters Carry
100' Broad Jump
Pick KB weight that can be used for both movements. KB LUNGE - hold KB with both hands (like goblet squat) and lunge keeping torso upright, tight mid-line, shoulders pulled back. KB WAITER'S CARRY - Hold KB in one hand locked out OH with bottom of KB in palm of hand (if too difficult, hold handle). Switch arms at half way point.
Box squatting is the easiest way to learn to squat properly. Because one sits on a box and then flexes to overcome the resistance, box squats will quickly improve your pulling strength for deadlifts or Olympic pulls.
Common Box Squat Mistakes.
Bouncing off The Box. Sandwiches your spine between the bar & the box, causing back injuries. Lower yourself under control. Sit on the box.
Relaxing on The Box. Your spine gets the whole load as surrounding muscles can't provide support. Stay tight, maintain abs in tension.
Knees Forward. Kills posterior chain strength. Keep your shins perpendicular to the floor. Lower yourself by pushing your hips back.
Rocking Forward. Can't use your glutes effectively this way and risk back injury. Squat up by raising your traps first into the bar to ascend. If you push the feet into the floor first, you will find yourself in a semi good-morning position.
Leaning Forward. Can make your back round. Look forward, big chest, shoulder-blades back & down, arch your back, keep your abs and glutes under tension, press up into the bar.
Knees In. Puts uneven compressive forces on your knee joint. Push your knees out from start to finish. Keep your thighs in-line with your feet.
Welcome and thanks for visiting from CF Alaska, Ashley!
Teams of 2 complete As Many Rounds As Possible in 24 min:
10 Thrusters - 95# M/65# W
Partner one completes a full round, gives his or her friend a high-5, then partner two completes a round while partner one rests. Alternate the rounds to accomplish as many rounds and reps as possible in 24 minutes.
Hello from Chelsey, who is working in Alaska for the summer!
I Hope all is going well there. I am going to Crossfit Fairbanks as much as my work schedule allows me which is not as often as I would like. The times conflict, but on my own I have been doing some body strength work.
I have met some of the nicest people up here. My first week on the job I was given an air mattress, sheets and rides to the store to get settled in. I have some really great co-workers that want to work and get their shit done so they can go play on the Chena river, hit up the hot springs, or go for a hike.
I saw my first moose ever, they are huge, gangly, magnificent creatures. Across the street from me is a park with a stream that runs through it, I get to watch otters play. Walking ten minutes into the forests here make you feel as if you have rewound time. It's kind of like Lucy in The Chronicles of Narnia, The Lion, Witch and the Wardrobe and she walks through her reality and into the Narnia forest. The foliage is abundant and the aspens are by the millions. When you are still and allow yourself to enjoy the beauty that mother nature has created, the wilderness comes to life and doesn't feel so vast and lonely. It has a heart that keeps rhythm with the songbirds and the veins of water flow through enriching and nurturing your soul.
I'll keep you updated. I hope that you all are having a great summer! Feel free to email me anytime :D
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
Technique - create tension in legs, lower back AND lats before pulling, head up, push the ground away, try various foot positions, use wrestlers shoes
Strength – incorporate deficit deadlifts, band resisted deadlifts, GHRaises
Here is a step-by-step setup guide for conventional deadlifts:
The feet: Your feet should be placed approximately shoulder width apart, but it will be completely individualized.
The grip: Your hands should be right outside your legs to minimize the hip angle and decrease the distance you have to pull. Recommend pulling double overhand until your grip gives out. Then switch to a hook grip or an alternated grip.
Breath: You must catch your air before the lift. This, along with a powerful isometric contraction of not only the abdominals but all of the muscles that surround the torso (anterior and posterior), will give you the tension to lift the weight with good form and protect the spine. With conventional deadlifts, catch your air with the hips high before the drop so you can get the maximal amount of air in. Once the hips are dropped, you’re compressed, and you might be limited in your breathing.
The tension: Massive amounts of tension must be created not only across the quads, hamstrings, and glutes but also the grip and back. Remember, the more tension you can create, the stronger you’ll be and the more protected your spine and back will be. This tension allows your body to act as a single unit or one kinetic chain. One important tip for this cue is never forget the tension in the upper back. This is key to pulling it all together. You will immediately feel stronger if you can create tension across your back by squeezing the bar down and “flexing” the armpits, pulling the lats into the lift, which pulls the bar in close.
The pull: By driving your feet downward into the floor, the weight will begin its upward movement. Don’t allow your hips to rise too fast into a straight legged (stiff legged) position. As the bar hits the knees, a powerful glute contraction will lock you into a straight torso position. A common error for most lifters who try and overpull after the bar crosses their knees and they move into hyperextension.
The return: Don’t lower the weight straight down. Instead, load the hamstrings and glutes with a Romanian deadlift movement back to the knees. Once it reaches the knees, move the bar straight downward back to the floor where you can stroke another rep immediately or come to a complete stop and reset completely before the next rep. The multiple rep technique where you touch the ground and go again should only be done if you’ve caught your air at lockout on the previous rep.