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802 CrossFit Blog

Want to Improve Your Kettlebell Swing? Make sure you are paying attention to the following… 1-FAILING TO USE EXPLOSIVE HIP DRIVE By far, this is one of the biggest mistakes people make. The ketttlebell swing is done with explosive hip drive. As the bell is propelled forward horizontally, the kettlebell is raised approximately to shoulder...
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Including a warm-up here because Keith will be out of town on Saturday, 8/24 and the following Tuesday.  Make sure to do the warm-up if you are running independently.   Warm-Up (All Levels) 400m easy jog (200m and back) 10 Toe Touches High with swing back (total) 10 Toe Touches Low (total) 20 Ankle Rotations (total)...
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You know who you are…. If you are one that always gets told to bring your hips up, keep your core tight while doing Push-Ups, this is what we are seeing, and this is why we want you to fix it.
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The Girls…. The Female WODs of CrossFit introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances. “Why are the workouts named after Girls?” Coach Glassman, the founder of CrossFit explained it best. “I want to explain the workout once and then give it a...
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UPDATED: The original blog post for Friday is below.  We moved Ring Dips from the WOD to the extra work though…. It is still a great drill to give a try!  Having trouble figuring out the Kip of the Dip?  You’re not alone.  The Kip of the Dip tends to be the opposite of what...
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The Better The Catch, The Better The WOD! The ‘how forward should my seat go’ question recently came up, and we take a look at that answer and more as the ‘catch’ is analyzed.  Rowing technique is often overlooked by athletes, which is just silly considering how much time we spend on the machine.  Watch...
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Full grip, front rack grip, elbows high, elbows low….. This video discusses the topic and offers a suggestion on a happy medium between all of them.  Take a look!
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RX Performance  Fitness  2 X 800 M 2 X 800 M 1 X 800 M 4 X 400 M 4 X 400 M 2 X 400 M 6 X300 M 6 X300 M 3 X300 M 8 X 200 M 6 X 200 M 4 X 200 M Rest 1 min B/T all intervals. Pace...
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The video below isn’t exactly what we are doing on Tuesday for our strength, but it’s pretty close!  Tuesday’s strength progression will help build strength in the Pull-Up. Active Bar Hang — We will not be doing… Bottom Half Pull-Up – -We will be doing….  Initiating the first part of the pull-up with the lats...
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Both weightlifters and fitness/sport athletes can benefit from performing complexes (a series of movements performed in one large and continuous set) in that they can improve technique, assist in increasing training volume, and can be a great way to build strength and explosiveness without training at the highest of intensities… Monday brings a Snatch Complex...
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This WOD was done in October 2018, but don’t be fooled, it was a HOT day.  The women’s weights will be a bit tweaked this year, but using the board below, you will be able to get a good target for a Time to Beat! Like the Kettlebell Swing, the Sumo Deadlift High Pull is...
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The History of Tabata Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at...
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Recent Blog Posts

Better Kettlebell Swings: 8/21/19
August 20, 2019
Running Endurance: 8/20 & 8/24
August 20, 2019
Saggy Hip Push-Ups: 8/20/19
August 19, 2019
The Girls:8/19/19
August 18, 2019

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