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Tumbling Warm-up, Stephane Rochet
Tumbling Warm-up
Stephane Rochet  |  April 30 2008  |  General Training
During the past six months, the University of San Diego Varsity Weight Room has experienced a modest remodeling. Equipment and power racks were moved in order to clear out a space on one side of the room. This space was then filled with 12’x 42’ of carpet bonded foam tumbling mats. A new warm-up was then introduced to USD student-athletes. With real estate at such a premium in weight rooms, why did we go to the trouble of moving so much equipment only to fill it with a tumbling ma......
Breathing and Breath Control for Olympic Weightlifting, Greg Everett
Breathing and Breath Control for Olympic Weightlifting
Greg Everett  |  April 1 2008  |  Olympic Weightlifting
Breath control is critical for increasing and maintaining the structural integrity of the torso while under heavy loads. The supporting musculature is alone inadequate—in order to adequately stabilize the spine, the abdominal and thoracic cavities must be pressurized. Additionally, we need to create as broad of a base for the torso as possible—the rationale for this should be obvious if one considers the structural integrity of a pyramid versus an upside-down pyramid. Drawing in the ......
The Protein Debate: Dr. Loren Cordain & T. Colin Campbell, Loren Cordain
The Protein Debate: Dr. Loren Cordain & T. Colin Campbell
Loren Cordain  |  March 19 2008  |  Nutrition
Introduction Protein plays a litany of roles in living systems: structural elements, peptide hormones, cell recognition, antibodies… the list is staggering and continues to grow as our understanding of biology expands. What, however, is the role of dietary protein in health and disease in humans? Is the source, type and quantity intimately and directly tied to optimal physical development and continued wellbeing? Is it causative or preventative of disease? How do we know, and how can w......
CrossFit Criteria, Greg Everett
CrossFit Criteria
Greg Everett  |  February 29 2008  |  General Training
[NOTE: I wrote this article in February 2008, at a time when CrossFit as an actual competitive sport was very young and still in its earliest phase of development. Since that time, more standards have been implemented in the CrossFit Games and those of you who were not around prior to the current era may not understand what all the fuss herein is about. You'll just have to believe me that this was an enormous point of contention within the community. - Greg Everett, 5-16-2014] This whole Cros......
Dumbbell Unilateral Training Alternatives, Michael Rutherford
Dumbbell Unilateral Training Alternatives
Michael Rutherford  |  January 31 2008  |  General Training
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......
Kyphosis & Shoulder Mobility: Practical Correction, Robb Wolf
Kyphosis & Shoulder Mobility: Practical Correction
Robb Wolf  |  November 28 2007  |  General Training
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 ......
Developing the Iron Cross, Steven Low
Developing the Iron Cross
Steven Low  |  November 1 2007  |  General Training
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......
Building A Lifting Platform on a Slope, Greg Everett
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......
Modifying a Sled for Use on Cement, Greg Everett
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......
Introduction to the Agility Ladder, Robb Wolf
Introduction to the Agility Ladder
Robb Wolf  |  June 30 2007  |  General Training
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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