The Deadlift The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.
Keeping Your Adductors Strong Knees rolling in on squats and pulls? Bill Starr explains how you can fix the problem by working on your adductors, which will translate to more weight on the bar.
Spanish Deadlift Maggie Dabe from CrossFit Fairfax is one of CrossFit HQâ€™s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the deadlift entirely in Spanish.
Deadlifts a la Tate In this series on the deadlift, Tate offers a simplified approach. Pick the bar up. More specifically, he says, stay on the heels, shoulders start over or behind the bar, lean back, and stand up. Sumo style is better for some. His language reflects his ti
Pulling Exercises: Hip It Before You Whip It Learning how to pull a weight off the floor or a platform correctly can help every strength athlete to better perform a number of very beneficial exercises: power cleans, power snatches, full cleans, full snatches, clean and snatch grip high-pulls, and co
The Slow Lifts: Deadlift There is no more functional movement than picking up something heavy, as we do in the deadlift, writes Mark Rippetoe of The Witchita Falls Athletic Club/CrossFit Witchita Falls in part 5 of his series on the slow lifts.
The Slow Lifts The slow liftsâ€”the squat, the press, the deadlift and the bench pressâ€”form the basis of any effective program to improve strength, writes Mark Rippetoe, owner of The Wichita Falls Athletic Club and Crossfit Wichita Falls and co-author of Starting Stre
CrossFit & Powerlifting Several months ago I came across a link to CrossFit.com, and, after sifting through the site for a while, I was hooked. As someone who appreciates the value of hard work, I knew I had to find a way to incorporate this type of training and conditioning int
Correcting The Deadlift Rachel Medina is the co owner of CrossFit South San Clemente, she is also a part of CrossFit HQâ€™s traveling Level 1 seminar team.
In this clip from Jordan Gravatt of CrossFit by Overload, Rachel â€œFunky-Coldâ€ Medina teaches the deadlift to Level 1
CrossFit Kids – Teaching the Deadlift Jeff Martin shows his progression for teaching young kids how to deadlift. Jeff and his wife Mikki run CrossFit Kids. He explains why barbells are less important for kids, how cues like the Angry Gorilla came to be, and why they’re so important for teachi
Let’s be honest, you are doing this WOD twice. Might as well know how to recover the best way via Mobility WOD.
CrossFit Games Open 12.5: Guide, Analysis, Tips
12.5 is a repeat from last year’s open workout 11.6, so we have a lot of data to look at it. The median last year was 75 reps, which is getting past the Thrusters in the 15s(round 4). The majority of the results are between 60 to 90 reps. The open workouts are ranked using the Standard Competition Ranking.
In competition ranking, items that compare equal receive the same ranking number, and then a gap is left in the ranking numbers. The number of ranking numbers that are left out in this gap is one less than the number of items that compared equal.
For example, if four people tie for second place the third best score will get six points(1,2,2,2,2,6). It stands to reason that getting above 90 reps could dramatically effect your score. For instance, lets say 1000 people get 70 reps and you could 69 reps. Although they did one more rep than you did, you will have 1000 points added to your score(lower score is better). So if you are shooting for 80…get 91. Also, we are confident everyone will do better this year than last year, because CrossFit is amazing like that.
This workout is unique because it’s the famous girl workout, Karen, followed with double unders and muscle ups. The average Karen result on the site is about 9:30 (Around 5 minutes is beast), which leaves the average person 150 seconds to do 90 double unders and 30 muscle ups. I think it’s fair to say that majority of people will not complete a round (Graham got 25 Muscle Ups). The double unders, for a lot of people, are going to be the easiest part. During our 2 Minute Double Under Challenge users were putting up over 150-200 reps, so I think a lot of people will do them in 2 minutes or less.
New CrossFitter: Karen is over 12:00
Just do as many Wall Balls as you can. If you can get to the double unders, you’re awesome. But you should set your goal to get all the wall balls done and, more importantly, have fun. By fun I mean feel really horrible.
Average CrossFitter: Karen is around 9:30
If it’s around the average then try not to rest long after the wall ball because you don’t have that much time. Personally, I think a few reps of double unders will separate a majority of the results, so being able to push yourself for those last 150 seconds might be huge.
This is where it gets interesting. Let’s break down Graham’s, one of the fittest people in the world, result.
Wall Ball(150) 5:26. He busted out a huge set of 84 to start and completed the Wall Balls in 326 seconds. A set of of 15 reps every 20 seconds with a 14 seconds rest between sets adds up to 326 seconds or 5:26. I’m not sure if a huge set to start is good or bad, I think it depends on the athlete, but that’s just food for thought. Below is a quick breakdown of this strategy with different rests.
Double Unders(90) 1:34 This is interesting because a lot of people can do 100 double unders in a minute fresh, although obviously they won’t be. The question is would taking 30 seconds more on the Wall Balls increase your double unders by 30 seconds?
Muscle Ups(25) 5:00 Graham averaged 1 every 12 seconds. Which means that at this point you are going to pretty tired, and technique is going to be key. Below are some videos to help!
Jake and I decided to put together a definitive guide on the Snatch for all the CrossFitters that are going to hit the 12.2. Yet another reason why you need to sign up for the CrossFit Journal. Feel free to hit me up on Twitter or Facebook.