Training

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Do you suck at life?

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Routine is the enemy. We say that a lot in CrossFit. Yet, most of us deliberately avoid doing anything other than CrossFit.
Are you one of those people who won’t go for a jog or to a yoga class with your friends because A) you actually don’t have friends outside of CrossFit anymore or B) you’re scared it will kill all your gains? Do you avoid other activities because you are on “a special program”?

Really?! Look, most of us are not going to the CrossFit Games so PLEASE live your life. And even if you are: if you aren’t playing other sports and trying out new things you’re not doing “what Rich is doing”. Get it?

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Elli Hachmann Pullup

Are you on an unnecessary plateau?

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Remember when you started with fitness and any minimum effort was rewarded with maximum gains (#mg)?
And have you noticed that your progress has come to a halt lately?

Like many, you might be sabotaging your own progress by making small mistakes that have a big impact on your results without you even noticing it.

Elli Hachmann Pullup
Elli Hachmann Pullup – Photo: Klaus Heinzler
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Importance of implementing Mobility into your Workout Routine

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More and more people at CrossFit Gyms are understanding the importance of implementing mobility into their daily workout routine.

But many still don’t exactly know when to do mobility, for how long and what type of style is appropriate before and after workouts or on rest days

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Every CrossFitter should do biceps curls!

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So far, you needed a secret membership at a Globogym to feel free to do biceps curls.
God forbid you did them at a CrossFit Affiliate!!!
But let me tell you, those days are over. You no longer have to hide!

Most CrossFitters would argue that a biceps curl is worthless because it isn’t functional.
That is also the reason why many of them have shoulder problems! (more…)

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STOP cheating on your Workout!

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I would say that atleast 90% of people cheat on their first couple CrossFit workouts.

Sometimes they don’t want to feel exposed as “unfit”, sometimes they’re afraid to die (fair enough) and most of the time they just don’t understand how to perform the workout/movement properly yet.

Everything for that one rep....really?
Everything for that one rep….really?

However, after a few weeks or months, people get the hang of it. They also comprehend that if they want to get fit, they can’t half ass their workout. Not for any reason other than an injury or lack of mobility.

They are aware of the fact that they are doing this for themselves and nobody else.

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How to prevent shoulder injury in CrossFit

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A lot of CrossFitters have shoulder problems. The reason for this is usually a prior imbalance (due to activities of daily life) coupled with poor form in workouts and neglect of substitutional isolated exercises.

Even top athletes like Kristan Clever are not safe from shoulder injuries
Even top athletes like Kristan Clever are not safe from shoulder injuries

Some may argue, that isolated training exercises aren’t “CrossFit”, but neither is Yoga. We still do it, because it helps us stay flexible for CrossFit. Isolated movements can help us train weak muscle groups, that can then contribute to the functional movement.

While an imbalance in the shoulder position won’t necessarily bother a person that doesn’t work out, it will surely show up once some load is added in form of training over a period of time.

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How To Improve On Your Pull Ups

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Pull ups are a basic movement in CrossFit. But in terms of gymnastics they are fairly intermediate. Most people who start with CrossFit can hardly pull their own bodyweight up.

When we think of CrossFit pull ups, we think of kipping or butterfly pull ups, right?

But doing a kip before you master the strict version (at least 5 reps) can reck havoc on your shoulder because you simply lack the stability to perform a safe kipping pull up. Point blank.

Elli Hachmann doing pull ups during this year´s Cry Me A River challenge
Elli Hachmann doing pull ups during this year´s Cry Me A River challenge

There are many ways how to get your chin over the bar but not all of them are getting you stronger.

Here are 3 things you can do which are worth your time:

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snatch

2 Key Exercises To Improve Your Snatch Performance

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When you first started CrossFit or weighlifting, you were getting stronger almost every day.

This stagnates tremendously after training for a few years. Bummer! Sometimes it takes months and months just to put another pound on the bar. It can be so frustrating!

Suprfit-Athlete Maurice during his snatching routine
Suprfit-Athlete Maurice during his snatching routine

You may also have noticed, that snatching more often hasn’t really helped you either.

But why is that?

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Hamburg-based Suprfit-Athlete Elli Hachmann during the 2015 Cry Me A River Challenge

3 Exercises To Improve Your Snatch Technique

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The Snatch can be one of the most complicated lifts. Some days you might have no misses and one day and miss every single rep. Training technique is vital when it comes to the olympic lifts. Here are a few ways you can improve in the snatch…

Hamburg-based Suprfit-Athlete Elli Hachmann during the 2015 Cry Me A River Challenge
Hamburg-based Suprfit-Athlete Elli Hachmann during the 2015 Cry Me A River Challenge (Photo Credit: Volker Brehme)

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