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2017 Open CrossFit and competitiveness

This seasons Open was my best ever in 4 years of competing in the CrossFit open and doing CrossFit. I actually managed to place 18th in the scaled division for my country and age group. So for me, its something i’m very proud of, especially since i was injured with a severe back injury for coming on 2 years and my back has never been the same since. So CrossFitters might scoff at my score after…

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CrossFit Games 2017 Open Workout 17.5 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders

CrossFit Games 2017 Open Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb.

CrossFit Games 2017 Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb.

CrossFit Games 2017 Open Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:

CrossFit Games 2017 Open Workout 17.1 Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs…

Kettlebells, use them

Kettlebells rock, literally they are the single most awesome tool for Crossfit ever. They are a russian creation, used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Taking the shape of a large steel ball with a handle at one end. Generally a 16kg 1 pood kettlebell is the Rx’d weight for men, but don’t let that light weight fool you. Kettlebells…

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#kettlebells

Training Crossfit out of a Globo-Gym

Most Crossfitters tend to prefer training in group classes out of Crossfit boxes. The sense of community and the variety of equipment generally means the purposefully designed space of a Crossfit Box is idea for Crossfit. But, if you’re like me, and generally don’t like the group class setting and would rather train close to home, say at the globogym down the road instead of the Crossfit gym…

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Posterior Chain Engagement

Posterior Chain Engagement is a critical part of Crossfit; it focuses on the engagement of the group of muscles, tendons, and ligaments on the posterior (back) of the body, including the hamstrings (biceps femoris, semitendinosus, semimembranosus), gluteal muscles (“glutes”), and spinal erectors. the Posterior Chain is ultimately the powerhouse of the human body with the gluteal muscles being…

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#Posterior Chain Engagement

Hamstring Stretch I"m always struggling to deal with tight hamstrings, especially since i spend so much time seated at a deck for work.

#hamstrings #stetch

Conan OBrian and Kevin Hart do CrossFit

Balance about the frontal plane

The Frontal plane essentially is the plane of movement that whilst facing a wall you bend side to side so that one hand ends up closer to the knee whilst the other ends higher up. Balance about the frontal plane is crucial given the kind of movements involved in Crossfit’s Constantly varied, functional fitness, at high intensity. whilst most of the movements in Crossfit occur in the sagittal…

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Midline stabilization

Midline stabilisation is a crucial aspect of Crossfit, Whilst Crossfit aims to improve Work Capacity across broad time and modal domains, across a variety of intended stimulus, Safety of the athlete remains of paramount importance. Given that Crossfit movements occur over a variety of planes of movement its crucial that the athlete learns to maintain Midline stabilizations through out the variety…

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#Midline stabilization

Cryotherapy for recovery

Cryotherapy, or rather Whole body cryotherapy (WBC) is an alternative to cold water immersion or ice packs, has become really popular recently as a recovery method to help athletes to deal with DOMS (delayed onset muscle soreness) post training. The more common form of Cryotherapy uses Partial Body Cryotherapy (PBC) devices or ‘cryosaunas’ are cylindrical chambers, typically having an aperture at…

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#Cryotherapy #recovery

Aerobic Capacity

Aerobic Capacity is a crucial part of any Crossfit WOD. In the Constantly varied, functional fitness, at high intensity, that is universally scalable definition of Crossfit, one of the key 10 general physical skills, is Cardiovascular/respiratory endurance, Aerobic Capacity is (generally speaking) the measure of this Cardiovascular/respiratory endurance, typically, an athlete with high Aerobic…

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The Crossfit 9 foundational movements

Whilst there are a multitude of movements covering a variety of planes of motion and skill complexities, for Crossfit there are 9 core foundational movements. The nine foundational movements of the Level 1 Course are: The Air Squat The Front Squat The Overhead Squat The Shoulder Press The Push Press The Push Jerk The Deadlift The Sumo Deadlift High Pull The Medicine-Ball Clean These 9 movements…

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#9 foundational movements

Programming modalities and priorities

In the Constantly varied, functional fitness, at high intensity, that is universally scalable definition of Crossfit, each work out has a clear intended stimulus that trains varying levels of the 10 general physical skills. When we looked at Macro level programming to subject of modalities was touched upon, there are three different modalities in Crossfit – Metabolic…

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