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CrossFit Journal (Video)

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Efficiency Tips: The Snatch

CrossFit Journal (Video) ·

2012/03/01

In this video filmed at a CrossFit Competitors Course at CrossFit Park City, Eric O’Connor and Chris Spealler show how to use the snatch in workouts that test speed and conditioning rather than just max strength and power. The muscle-snatch technique is a great way to cycle reps quickly, and the bar path should still be very tight to the body. Loopy bar paths are inefficient and undesirable—just as they are in the full squat snatch performed on a platform. O’Connor also covers

Muscle-Up Virtuosity: Part 2

CrossFit Journal (Video) ·

2012/02/27

CrossFit Santa Cruz’s Laurie Galassi is a gymnast and CrossFit coach. In this instructional video, she breaks down that most challenging CrossFit movement: the muscle-up. After dealing with body shaping and grip in Part 1, Galassi addresses the place where everything usually goes awry: the transition. Working from a position lying under the rings, Galassi demonstrates the transition by pulling while keeping her legs out front as she pushes the chest through and keeps the rings close to her

CrossFit Movement and Mobility Trainer Course: Dip...

CrossFit Journal (Video) ·

2012/02/26

At Kelly Starrett’s box, San Francisco CrossFit, ring dips are an intermediate skill. The key to the movement is external rotation of the arms for the best efficiency and mechanics, says the movement and mobility guru. During this trainer course, Starrett has three male athletes hold the top of the ring-dip position. None are in the correct position. All three started and finished in internally rotated positions. The turned-out finish position of the arms should be in the 11 o’clock

An Addiction for the Better

CrossFit Journal (Video) ·

2012/02/25

As a child and adolescent, Jennifer Norman spent many days in her family’s garage learning how to squat below parallel. That’s thanks to her father, who was an Olympic weightlifter. “We had sleds that we pulled around in dirt parking lots. … We did that when we were young, and now we do it for fun when we’re older,” says Norman, a two-year member of CrossFit Relentless in West Hartford, Conn. With four children—including a set of twins—Norman has her

Box Tour: CrossFit Vitality

CrossFit Journal (Video) ·

2012/02/24

Inside a North Carolina corporate office building with mirrors on the walls, you will find an unlikely thing: a CrossFit box. “We drove past this probably 40 times ... when we were looking for a space because we thought it was just an office space,” says CrossFit Vitality co-owner Steve Pinkerton. Although the space—at more than 4,500 square feet—was larger than what they initially wanted, the wide-open warehouse-like space was perfectly suited for an affiliate. With

The Energy of CrossFit New Haven

CrossFit Journal (Video) ·

2012/02/22

Clad in a sequined beret, a spaghetti-strap tank top, compression shorts and a pink boa, one member of CrossFit New Haven says you shouldn’t take yourself too seriously. During the box’s October Barbells for Boobs event, the bearded man decided to “dress it up, booty short it up” all in pink. “Too many competitions, too much seriousness—gotta bring it back to basics,” he says with a smile. More than 100 people last year registered for the

CrossFit Kids Trainer Course: Best Practices

CrossFit Journal (Video) ·

2012/02/21

Launching a CrossFit Kids program can seem daunting. Luckily, Seminar Staff members John and Kelly Brown, Aimee Lyons, and Todd Widman—as well as CrossFit New England’s Heather Bergeron—have advice. Start classes with the age group you’re most comfortable with, Widman says. And only begin with three children whose parents are already CrossFitters. “You don’t have to sell those parents on anything,” he explains. “They’re like, ‘Sweet

Muscle-Up Virtuosity: Part 1

CrossFit Journal (Video) ·

2012/02/20

CrossFit Santa Cruz’s Laurie Galassi is a gymnast and CrossFit coach. In this instructional video, she breaks down that most challenging CrossFit movement: the muscle-up. Focusing first on body shapes and hand position, Galassi explains how very small adjustments can make a big difference on the rings. Of course, the false grip is critical to success, and no, it isn’t very comfortable. For those who tend to get red and raw wrists, Galassi has a quick-and-easy taping technique that

Friends and Family: Mike Riepenhoff

CrossFit Journal (Video) ·

2012/02/19

Mike Riepenhoff’s CrossFit Story begins with the 2007 movie 300. After he and his wife went to see the film with another couple, his friend began researching the workouts that gave the actors their sculpted physiques. “Backtracked it all the way to CrossFit,” Riepenhoff says. The other couple then found CrossFit Atlanta. And thus the addiction began. “Anything and everything was CrossFit. When we were at dinner, when we were at lunch, when we’d go out to the bar,

The Hybrid Story (Part 1 of 2)

CrossFit Journal (Video) ·

2012/02/18

In 2008, 32-year-old Rob Orlando was reaching the end of his personal-training career. It was time to find another way to make a living, he says. Then the question came from a client he had been privately training at local gyms: “‘What’s stopping you from just doing this on your own?’” Orlando’s response: $50,000. “He just took out his checkbook and wrote me a check. He basically told me to shut up, find some space and open a gym.” Hybrid Athletics

The Hybrid Story (Part 2 of 2)

CrossFit Journal (Video) ·

2012/02/18

The Swing: Body Awareness in the Set-Up

CrossFit Journal (Video) ·

2012/02/16

In the CrossFit Kettlebell Trainer course, Jeff Martone says a good kettlebell swing has four key elements: weight on the heels, neutral neck, straight back and purposeful breathing. He emphasizes kinesthetic drills to help athletes understand the right and wrong ways to move their bodies. He has course attendees do several reps of kettlebell deadlifts while keeping their weight on their heels, their necks neutral and their backs flat. What’s often forgotten is breathing. “Just kind

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