Crossfit Hillsdale Blogposts

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.


Improving your squat

January 7, 2022

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.

The Freeze: Day 18

December 6, 2020

Does it still count as the freeze if we get to actually train with one another? We’re not in the gym… so maybe just the gym is frozen? Maybe we’re more in the “slush” now? Whatever the state of frozenness, we got out in the park and enjoyed some rain, mud, kicks, kettlebells, and foam sticks.