CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Monday, December 14, 2015

Mobility Archetypes

Overhead:  thumbs back, elbows locked out, ears visible, spine neutral

Common Faults - elbows flared out, shoulder rolled forward, lumbar overextension

Press:  shoulders back, elbows behind body, spine neutral, elbows and wrist aligned

Common Faults - shoulders rolled forward, elbows flared out

Hang:  shoulders neutral, elbows at chest level, wrists behind torso

Common Faults - shoulders rolled forward, wrists in front of body

Front Rack:  palms up, elbows at shoulder level, shoulders neutral and externally rotated

Common Faults - palms down, shoulders forward, elbows flared out

Front Rack 2:  palms up, elbows at shoulder level

Common Faults - shoulders forward, elbows flared out

Squat:  head and shoulders neutral, spine neutral, hips below knee crease, knees out, feet neutral

Common Faults - head up, shoulders forward, lumbar overextenstion, hips above knee crease, knees forward (no torque), ankles collapsed

Squat 2:  back flat, head neutral, shoulders neutral, shins vertical

Common Faults - back rounded, head up, shoulders rounded forward

Pistol:  knee neutral, ankle stable, upper back neutral (I could not even get into this position)

Common Faults - knee positioned inside the ankle, ankle collapsed, heel off the ground

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