Uncategorized

Pike Push Up – How to set up for success Handstand Push Ups are an iconic CrossFit movement that are fun to do but a challenge for many to master. Somewhere in the journey to achieving a HSPU, or perhaps in the fury of warming up and selecting scaling options for a workout, most athletes have been introduced to the Pike Push Up (aka Pike HSPU) as a progression that is harder than a regular Push Up but easier than the HSPU. This is only partially true and a source of confusion. The Pike Push Up is easier than the

Ring dips are really a very simple gymnastic movement… start from a support above the ring, bend your elbow and descend so the top of your shoulder passes below your elbow or touches the ring and press back to support. Performed strict they also fatigue quickly (like all gymnastics!) so we want to incorporate a kip. Before you look at a kipping ring dip you want to have mastered a strict, you will need to be able to support your weight well at the bottom of the dip to be able to kip. Of all the gymnastic kipping movements ring

Barbell – Bringing the bar to the hips then the ground, or straight to the ground When we talk about barbell cycling, we are talking about the way that you move the barbell through multiple reps in a workout. As anyone with experience of the workouts Grace or Isabel already knows, there are ways to cycle a barbell fast, there are ways that you can be efficient and save your energy, and there are times (probably too many) when all thought goes out the window and any thing goes to get that barbell overhead. The reality is that most of

Refining Running – Choosing pace and having gears It is well known that CrossFitters love the clock. Given a 3…2…1 countdown they will launch into a workout with gusto. Unless, of course, the workout starts with a run. Then there is the tell-tale body lean, dropping of the head and a few shuffles forward to begin the nasty stuff that is between all the fun stuff. This of course isn’t true for everyone. Some enjoy the running portions of workouts and really shine. Usually these people have learnt a valuable skill that transforms running from either ‘recovery time’ or ‘redline

Box Jump Over and DB Box Step Over -Movement patterns This weeks deep dive focusses on two specific movements using a box, the Box Jump Over and the DB Box Step Over. What I often see as a coach are people completing these movements in a very inefficient way by changing how they complete each rep or adding in a pile of unnecessary steps, slowing them down and/or making them more tired. With both movements there are various ways of completing each and we’ll look at some options for them to suit you and the workout you’re doing them in.

Society will lead you to believe length doesn’t matter. Well, society is wrong…length matters. Matters a lot. Double Unders are tricky enough as it is without getting the length of your rope correct. Perhaps you find yourself tripping over your rope? Constant lashings on your ankles? Tucking or piking to make space? Read Coach Gina’s Double Under advice (posted this page 1 April) and still not happening for you? Check your length. Are you long enough? Maybe you’re too long? The idea is relatively simple – you need enough rope for your UPRIGHT body to travel underneath as it spins

Pull-up – The gap between the kip swing and the pull up This is a big one for a lot of our members, where you feel you’re getting the swing but can’t seem to time it right, or get your chin high enough. It can elude you for years and become a real point of frustration. So what are the important parts of the our kip swing and our kipping pull up: – Set up on the bar is key → hands just OUTSIDE of the shoulders– A full grip allows you to engage your lats a lot better– Initiate

Rowing Sequence – How to not end up on a gym fail video! We’ve all seen them (surely I’m not the only one to click those links)…a viral video on your favourite social media outlet mocking poor form in the gym. And inevitably there will be someone on an indoor rowing machine doing something that doesn’t look much like rowing. Have no fear, if you are training at CCW we wouldn’t let that happen to you. In fact, most members are not just familiar with rowing technique but quite proficient at it. Even so, as the rounds climb higher and

Toe to Bar – Straight leg vs bent leg For CrossFitters the Toe-to-Bar (T2B) movement is a staple! Kipping T2B have shown up every year in the CrossFit Open so well worth the time investment to work on the strength and skill of the movement. In this deep-dive we are going to focus on the positioning and movement of the legs during kipping T2B reps…so lets look at a straight leg variation vs a bent leg variation. In this video you will see the first 3 (arguably 4) reps are completed with a bent leg or a tuck and kick

Set up position for deadlift, clean and snatch First things first – the deadlift, clean and snatch are all totally different movements, and all need different set up positions. This might seem a little crazy to some of you – all three movements involve picking the bar up off the ground. However, with the clean and the snatch, we want to make sure that you are set up to explode into the second and third pull (in short, we need you to use your hips to get that bar moving). Meanwhile, all you need to do with the deadlift is