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It’s said that an Olympic Wrestler doesn’t use a single move in the Olympics unless they have drilled that move at least 10,000 times. Nothing is different in any of the martial arts. If you want to throw a Oomapolatta against a black belt you better have drilled that move a few thousand times, otherwise he’s just going to pass your guard for all your trouble. While there is no replacement for sparring and live grappling, drilling is twice as useful. For every hour spent grappling, you should be spending 2 hours honing your technique, speed, conditioning, smoothness and power in every movement.
At some point over the course of history our great ancestors learned to stand upright, why we stopped doing that is cause for alarm. Lucky for you, it doesn’t have to be this way. For this reason, I challenge you to read the rest of this article with good posture. That means 90 degrees at your hip, 90 degrees at your knees, with a neutral spine and neck. As athletes and CrossFit gurus, we put a heavy emphasis on neutral spine during our lifts, but as soon as we hit the seat of our car to drive home we abandon these principles, and hunch over. All of us have the flexibility, strength (deep down) and endurance to sit upright, but we need to put added awareness into maintaining this posture throughout our day-to-day activities.
Many athletes struggle more with the muscle up, than they do just about any other technique in a CrossFit facility. While technique is the most valuable tool an athlete has at his disposal, the development of the muscles used in this workout will assist the athlete in exploding above the rings, and having the kinesthetic muscle awareness to maintain proper technique. Many workout regimens I have seen are ineffective while others are dangerous. Today we are going to break down some vital workouts that, when used effectively, can help you achieve a perfect muscle up.
It’s that time of year, the time where we as a CrossFit community start to get geared up for the CrossFit Open Workouts, and a lot is on the line. CrossFit HQ blew up my Facebook NewsFeed with a post about “Where do you stand?”. The graphic showed how the average man’s time compares with Khalipa, Froning and Ben Smith. Of course, the average man’s times pale in comparison to the giants of the sport. At the bottom of the graphic it states that almost a million people signed up for the open workouts, while only .4% actually make it to the CrossFit Games. For any box in the world, there is great incentive for any gym to have their athletes advance to regionals and nationals. For this reason, is it really possible to have a fair and balanced judging process, while athletes are being “no-repped” by their friends?
If you were looking for a single exercise to care for the human frame you’d probably look for an exercise that helped us regain our posture from one of sitting hunched over to one that was upright, extended, and open. You’d probably also look for an exercise that worked the posterior chain to overcome all the negative effects of sitting and, if you could find one exercise that could do both of those, you’d probably also wonder if you could find one super exercise that could strengthen your heart and help you lose weight, too. It’s called the kettlebell swing.
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