August 2020

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