CrossFit Greater Heights

Saturdays, we all get together and celebrate our ability and intent to move.

From first time to try CrossFit , to Games athletes…that’s the mix we love to have, the mix we work very hard to keep, include and grow!

From wall walks and kettlebell swings, to sn**ches and ring muscle ups and all that’s in between!

We show up, we put in the work, we share some smiles, some high fives and some grunts along the way. And that’s the only way we want to grow, ALL TOGETHER!

Thank God it’s the weekend 🥵🥵

Core to Extremity ↔️↕️

A core principle in movement mechanics is initiating the movement by bracing the core (a.k.a. The mid section).

Once the engagement of the midsection is secured, the power, speed and movement sequence spread outwards towards the limbs.

For example, dumbbell sn**ches…
After bracing the midsection, it acts like a connector before the lower limbs and the upper limbs. Making the power output and the force of the movement transferable from pushing down into the ground to intentionally forcing the dumbbells overhead without any gaps or weak points in the body.

Snatches are fun, but so is preparing for them ⚒️

This cycle we are focusing on the overhead squats when it comes to:
🏋️‍♂️Tolerance of the position
🏋️‍♀️Engagement of the correct muscle groups
🏋️‍♂️Connected closed chain of muscles to support the weight
🏋️‍♀️Getting Stronger in the receiving position of the sn**ch

Next time we test a sn**ch…
🏆The fear of getting under the bar isn’t going to be there
🏆The stability catching the barbell will be better
🏆The ability to squat out of the position will be improved

Everyday is a chance for us to keep working on improving our movement 📉📈

Best of luck today to seviecole & Justin Kennedy at BCS Classic | Aug 21–22

They’re entering day 2 of the competition in first place 🥇

Let’s get after it on day 2!!

Unilateral strength is one of the most overlooked principles of programming in most fitness classes/programs.

It is one of the most rewarding approaches towards injury prevention and progressive strength gains.

Something as simple as a Bulgarian split squat or any kind of split squats, it works on teaching an athlete to engage the required muscles without compensation from the other side, it minimizes any asymmetry build up, and works on spatial and self awareness during lifting.

Don’t ignore it just because it is not “heavy” enough, take the time to make “heavy enough” not “painful”.

Post-workout time is invaluable.

Connecting, making jokes, creating friendships, talking about your day, your workouts and a lot of the times learning new things, that’s a major part in CrossFit …

The support system becomes exponential when it transitions from “working out” to “working out with friends”.

Tag your gym buddies / support system down below 👇