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CrossFit Criteria
Greg Everett
| February 29 2008 |
Training: General
This whole CrossFit thing is getting big. Thanks to the interminable wisdom and foresight of one Robb Wolf—a kind and generous man as long as you don’t ask him if he’s a runner—I was personally introduced to CrossFit in its public infancy. At this time, the finer details of the theory were still developing rapidly around the very solid yet rudimentary foundation. Gone are the simple days when the affiliates list on the website was only an inch long and prospective clients......
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Dumbbell Unilateral Training Alternatives
Michael Rutherford
| January 31 2008 |
Training: General
If you are in the strength and conditioning game long enough you are going to encounter structural and muscular imbalances along the way.
These imbalances and weakness occur naturally and by way of accident or injury. Rarely if ever will these situations correct themselves. The least offensive result is a decrease in performance. The most offensive result is a career ending injury.
The old cliché of the ankle bone being connected to the hip bone and so on is not far off base.
Phy......
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Kyphosis & Shoulder Mobility: Practical Correction
Robb Wolf
| November 28 2007 |
Training: General
Working as a generalist strength & conditioning coach using CrossFit methodology appears to be a case of “Jack Of All Trades, Master Of None” and in some sense this may be accurate. I teach some gymnastics, but I am not a gymnastics coach and will never develop an athlete to even an “A” level gymnast. We play with the Olympic lifts and although I am a “USAW Club Coach” my list of ’08 hopefuls is…um, skinny. For most endeavors I feel that I am ......
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Developing the Iron Cross
Steven Low
| November 1 2007 |
Training: General
Training for the iron cross is no joke. The long-term difficulty of attaining this move is similar to the time it takes to acquire strength moves like the planche. It is very hard to see consistent progress over a couple of weeks; however, looking at the big picture the strength gains are incredible. Thus, it is recommended that iron cross development should only be undertaken by very motivated athletes who can dedicate enough time.
The iron cross gives an enormous amount of brute pulling st......
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Building A Lifting Platform on a Slope
Greg Everett
| September 13 2007 |
Equipment
You want an outdoor weightlifting platform. Maybe indoor space is limited, or maybe you just want to boost testosterone with 20-rep squats in the sun. But for some silly reason, the folks who built your facility were concerned with water drainage and the area in which you want your platform is sloped. Sloped weightlifting platforms, it turns out, don't work well.
I ran into this problem when building a weightlifting platform for NorCal Strength & Conditioning. Overcoming the slope t......
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Modifying a Sled for Use on Cement
Greg Everett
| September 13 2007 |
Equipment
Pulling a metal sled on a cement surface is problematic for two primary reasons: first, the skids will eventually be ground away leaving you with an entirely useless piece of equipment, and two, the neighbors don't appreciate the sound of metal scraping over cement for extended periods of time.
Instead of spending money on a new sled, spend $10 and 30 minutes on some aftermarket modification to allow the use of your current sled on the cement.
You will need:
A sled
A stri......
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Introduction to the Agility Ladder
Robb Wolf
| June 30 2007 |
Training: General
The warm-up process we use at NorCal Strength & Conditioning has gone through many evolutions over the past few years. We have used iterations of the CrossFit Warm-up©, running, rowing and jump rope with varying levels of interest and success. At present we use a mono-structural warm-up, typically a run or row followed by dynamic range of movement activities, and one of the following: The Burgner Warm-up or Hatch Warm-up and recently the addition of agility ladder work.
The agility lad......
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Hooked on Stumptuous
Robb Wolf
| April 30 2007 |
Training: General
I have a confession to make. I’m a closet junkie (now out) for a Chick Fitness Site. No… it’s not one of THOSE sites. It’s a kick-ass site that covers everything from O-lifting to sound nutrition and even fighting! The name of the place is Stumptuous. You have likely tracked this place down already and are a fan as well. If not, you will be soon. Bold statement? Just to give you a flavor of the goodies waiting to entertain, edify and educate, here is one section found in......
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Grappling as a Woman
Heather Gibbons
| February 23 2007 |
Training: General
When you find yourself down on your hands and knees in a room full of SWAT officers, you’re bound to question some of the decisions you’ve made. When one of those officers is tucked in behind you and draped over your back, those questions in your head are asked more earnestly. For that split second five years ago, I questioned what I was doing in a Brazilian Jiu Jitsu class. Then I rolled him into a leg lock.
The truth is, man or woman, grappling can be awkward and that’s s......
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The Romanian Deadlift
Gabe Rinaldi
| January 31 2007 |
Training: Weightlifting
History
The Romanian Deadlift (RDL) is one variation out of several to lift or pull the barbell up the body. Other pulls include conventional deadlifts, sumo deadlifts, snatch pulls, clean pulls, straight leg deadlifts, stiff leg deadlifts, and high-pulls to name a few. Due to the seemingly infinite number of ways to pull the barbell and the variety of naming systems employed for this family of exercises, the Romanian Deadlift is often misunderstood or criticized.
From my readings and discussi......
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