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Maximizing your open gym workouts

If you are an even remotely respectable CrossFitter, you will more than likely follow (stalk?) the Instagram accounts of your favourite athletes. They seem to PR every lift at least once per month and they fly through “Fran” like you do a warm up. The workouts and movements they post seem so far beyond our reach, both in strength and …

CrossFit Handcare

We have all experienced this at one point: after your last set of toes 2 bar you look down at your hands and all you see is a massacre: you ripped a callus. Which brings me straight away to an important rule: don’t EVER look at your hands during a WOD. By the way: ripped hands are not a badge …

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Benchmark Blog: Daniel

This task-priority workout appeared first on mainsite on June 15, 2006: AFAP (As Fast As Possible) 50 pull-ups 400m run 21 thrusters 43/29kg 800m run 21 thrusters 43/29kg 400m run 50 pull-ups Known as a “down and back chipper”, there is work bookended around a 800 meter run in the middle. The pull-ups If you have the butterfly technique down, …

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Benchmark Blog: CrossFit Open 12.3

From the CrossFit Open season 2012, 12.3 is a time-priority workout: AMRAP (As Many Reps As Possible) in 18 minutes: 15 Box jumps 24″/20″ box 12 Push press 52/35kg 9 Toes-to-bar Box Jumps Do these unbroken, in a steady pace that you are able to increase in the last few minutes. Jumping fast early on is pointless and will disrupt …

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Foam Rolling: What is it good for?!

So we are always telling you to grab a foam roller and start rolling out some part of your body, but why do we ask you and what happens when you do it? First off, foam rolling aka “self-myofascial release” (SMR) is not intended as something to just keep you busy, and no, it has nothing to do with mayonnaise. …