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Train More Smarter

October 9, 2014

Veronica = beautiful mechanics = pain and injury free progressFrom Dr. Sean in the Injuries section of the Member Forum: "Members, you need to remember that CrossFit programming is meant to make you really good at a lot of skills in all planes of motion and under all different types of loads.

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Proper Rowing Technique

October 9, 2014

ackie, giving the C2 rower the business. Quick Tips To Improve Your Rowing Technique Excerpt from The CrossFit Journal, Issue 50, 2006. Angela Hart, Rowing Technique: Passing the Human Polygraph "1. Begin rowing from the catch position, with shins vertical, torso angled forward from the hip to create subtle forward spinal flexion, arms fully extended with fingers curved around the handle, abdominal muscles engaged and the navel pulling back away from the thighs, and shoulders relaxed down (not hunched up), with slight scapular retraction.

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Protect Your Hands!

October 9, 2014

Bloody hands and missed workouts are not part of smart training. As you continue to train here CrossFit Garden City, you may have noticed that your hands take somewhat of a beating from time to time.

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Keeping Those Dang Shoulders Healthy

October 9, 2014

The shoulder girdle is one of the most complex and, oftentimes, dysfunctional structures in the body. Our workouts place tremendous immediate and cumulative stress on this structure.

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Coach's Tip: Use the Hook Grip

October 10, 2014

When performing Olympic lifts (clean, snatch, etc) be sure toalways use the “hook grip”. To hook grip your barbell, initiate by wrapping your thumb around the bar, followed by the rest of your fingers securely holding your thumb and the barbell.

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How We Run and Injury Risk

October 10, 2014

When it comes to running-related injuries, does it matter whether you land on your heel or the ball of your foot? In a recent New York Times article, a study cited associations between how you land when running and how often you become injured.

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Get Those Hips Mobile

October 10, 2014

Get your hands on a foam roller and a lacrosse ball. You’re going to do some soft tissue work to loosen up the muscles that are keeping your hips tight. Unless you’ve got a live in masseuse, these are essential items for any active person.

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Handstand Tips

October 10, 2014

The handstand is a movement with seemingly endless room for progression. Once you master a handstand hold against the wall with good body position, you might try a freestanding handstand and later handstand walking.

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Rowing Technique Revisited

October 10, 2014

"The rowing stroke is a continuous, fluid movement in which the handle is perpetually in motion. Although we can break it down into its constituent parts for training and analysis, as in the following steps, it should not actually look or feel like a series of separate movements.

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Better Position = Better Performance

October 10, 2014

Kelly Starrett discusses using mobility to increase performance and not just as a response to injury in "Manage Your Own Business."

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Rest and Recovery

October 10, 2014

In exercise we release hormones, mount immune responses, cause inflammation and use things like glycogen and lipids for fuel. Recovery complements this process.

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Truths of Olympic Weightlifting

October 10, 2014

Danica D. practices keeping the bar close "Six Truths of Olympic Weightlifting Technique" by Greg Everett When it comes to weightlifting technique, there are disagreements.

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Running Tips

October 10, 2014

Danny M. and Patty Q. practice spending less time on the ground when runningExcerpt from "Running-ology 101" by Max Prokopy

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Building Strength with Gymnastics

October 10, 2014

"The key to developing the muscle-up is pull-ups and dips.

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Strength Train for a Healthy Back

October 10, 2014

Strengthening the muscles of the abdomen and torso, help to protect the back and spine"

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Rope Climbing Tips

October 10, 2014

Use your feet and legs as much as possible! This not only makes climbing easier and faster, but safer as well.

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Shoulders Revisted

October 10, 2014

The shoulder girdle is one of the most complex and, oftentimes, dysfunctional structures in the body. Our workouts place tremendous immediate and cumulative stress on this structure.

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SHOULD ! GET A PAIR OF WEIGHTLIFTING SHOES?

October 10, 2014

"A question we get a lot of at the gym is, “Should I buy a pair of weightlifting shoes?” Let us help you answer this question.

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Got Pullups?

October 10, 2014

Pushing away at the top helps string pullups together.With pullups being a skill that shows up in warm-ups, workouts and is or has been on many people's goal list, it's worth taking a look at the progression to getting pullups, techniques for stringing several together and cycling through many for a workout.

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Deadlifting Done Right

October 13, 2014

Excerpt from "5 Reasons Why Deadlifts Are Killing Your Lower Back" -StrongLifts.com "The Deadlift is, with the Squat, the most important exercise you could ever do.

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Coach Burgener on the Clean

October 13, 2014

Tip of the Day: Keep pulling. "Pulling on that bar as I'm going underneath the bar is critical."

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Training & Nutrition Lies

October 13, 2014

Yes please Excerpt from Charles Poliquin's "Three Incredible Lies in Mainstream Training & Nutrition"

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10 Diet Tips for Leanness & Performance

October 13, 2014

Excerpt from "Ten Superior Diet Tips for Leanness & Performance" via PoliquinGroup.com: 1. Take Control of What You Put In Your Mouth Now is the time to make informed choices about what and how you eat. Be empowered by your decisions, and remember that no one ever ate anything by accident.

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