Crossfit Hillsdale Blogposts

Stringing Together Hang Power Cleans

March 4, 2022
Stringing together hang power cleans for CrossFit

If you find yourself doing a workout that calls for hang power cleans or hang power snatches, check out the downward path of your barbell. Is it close to your body? Does it glide smoothly back down to the hang position?

Odds are pretty high that if you’ve never drilled multiple reps of your hang movements with smoothness in mind, you’re probably curving the bar away from yourself on the way down, smacking your thighs, and wasting precious seconds.

Some folks will claim that the bar is too heavy for them to have a smooth downward bar path. My polite answer is that if you can’t achieve a smooth downward bar path, then the weight needs to drop down until you can.

Watch the video. Get smooth.

Healthy Hamstrings

January 15, 2022

All those squats, kicks, and triangles can leave the hamstrings haggard and the back bruised. How to cope? Make a plan. Here’s mine, and you’re welcome to steal it wholesale, although I really do recommend amending it to fit your own needs:

Repeat the following stretches twice a day, holding each one for 30 seconds: Child’s pose, up dog, standing forward bend. I’m currently on month number two, and my back already feels better. Let me know how it goes for you.

Low back and hamstring mobility

 

Improving your squat

January 7, 2022
Would you like a better squat?

The squat is a fundamental movement. If you have trouble squatting to full depth comfortably, it’s almost guaranteed that you also have trouble doing all other sorts of movements. Assuming you’ve simply lost the range of motion required and you’re not injured, there is a fairly simple (though not easy) way to regain your squat: two minutes of assisted squat every day for two months.
The equipment you’ll need is: your body and something you can grab on to that doesn’t move.
The time you’ll need is: two minutes a day for two months.
Using the thing that doesn’t move (a post, the leg of a heavy table, whatever), climb your way down to the bottom of a squat. Once there, straighten out your back. Hold the position for 30 seconds. Stand back up and go about your day. At three other times that same day, repeat the process.
Every few days, check and see how your unassisted squat feels, and if it is improving. Continue the process for two months. If the problem was that you simply weren’t using that range of motion, you will see definitive results within two months.

The Freeze: Day 26

December 14, 2020

Kid’s martial arts class. Today, we explore the magical toolkit that is our hands. What happens when we hit with a closed fist? What happens when we hit with an open hand? Fun things, that’s what!

CrossFit class. What happens when you mix two movements together? Well, you get a new movement, that’s obvious. Today we mixed the Kb snatch with the lunge. Unsurprisingly, it was really challenging. Surprisingly, it was fun.

Martial arts class. More basic hand strikes: forearm horizontal, full backfist, reverse backfist, palm up chop, and palm down chop. Plus also just hitting the bag a lot because I’ve got lots of hitting to spare these days.

The Freeze: Day 19

December 7, 2020

Kid’s martial arts class: split cover and the Philly shell.

CrossFit class: bring a jump rope!

Adult Mo Duk Pai class: basic strikes and breathing.