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802 CrossFit Blog

**BE SURE TO CHECK YOUR EMAIL INBOXES ON MONDAY IN REGARDS TO OUR NEW GYMNASTICS STRENGTH TRAINING PROGRESSION THAT WILL BEGIN ON 10/28. DETAILS WILL ALSO BE POSTED ON THE BLOG EVERYDAY UNTIL IT BEGINS NEXT WEEK.  1 RM RE-TEST We have tested and re-tested our 1 RM Back Squat following our 12 week squat...
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3 squat technique faults and how to fix them. The “Turtle Shell” Squat The “Good Morning” or “Stripper” Squat The “Knee Cave” Squat The Turtle Shell One of the most common problems is the dreaded rounded spine. This technique fault often presents on the ascent of the squat. The descent will look great, but on the...
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As you can see in the top photo, the shoulders are shrugged allowing the elbows to point straight out at a 90 degree angle from the body. This not only over-engages the upper trap muscles, which tend to be overdeveloped already, but it also puts the shoulders in a vulnerable position. In the bottom photo,...
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The Sumo Deadlift is much like a traditional Deadlift except for 2 variations… Stance and Grip. Think Sumo….. That is your stance, wide with feet at about a 45 degree angle. Depending on mobility and height, this may vary slightly. Grip is also more narrow than your traditional deadlift making it more of a functional...
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A chin-up is performed with your palms facing you (supinated grip) and a pull-up is performed with your palms facing away from you (pronated grip). Which works what muscle groups: Research has found that both variations of the exercise were initiated by the lower traps and pec major, and then completed by the biceps and lats. The major differences...
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ALL RUNNERS MUST BRING REFLECTIVE GEAR AND HEAD LAMPS 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) 200m easy jog (100m and back) 10 Hip Mobility Out (total) 10 Alternating Walking Knee Grabs (total) 20 High Knees...
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Pistol Squats If you have trouble keeping your balance in the pistol squat, it may be because you are distributing your weight in the wrong part of your foot. Instead of keeping the weight in your heel as we always do when squatting, think about keeping the weight in the center of your foot, and...
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Kip Your Dip This kip is very different than others we do. In fact, it is the complete opposite.  Most individuals, when kipping ring dips, have legs bent in the lowest part of their dip and kick them straight as they try and press up.  THIS IS WRONG. And will actually make dips HARDER because...
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Sure, we can all jump on a box, but did you know there is efficiency to the movement? Box jumps are great for any athlete and have a number of physical benefits… Increased explosiveness… The movement utilizes a lot of fast twitch muscles and that will help improve your overall explosiveness. Improved Olympic lifting… The rapid hip flexion in...
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Barbell Rows are a great assistance exercise for your upper back, lats and grip strength. However, as with all movements, the more you know about what your body should be doing while executing it, the more you will get out of it.
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When we squat, we need the foot to be stable and maintain its natural arch. When we create a good arch in our foot, we inevitably form what we call a ‘tripod’ foot. The three points of the tripod consists of the heel, the base of the 1st toe and the base of the 5th...
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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) 200m easy jog (100m and back) 10 Hip Mobility Out (total) 10 Alternating Walking Knee Grabs (total) 20 High Knees (total) 20 Butt Kicks (total) Rx 800m easy, 400m...
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Recent Blog Posts

Building to a New 1RM: 10/22/18
October 21, 2018
Most Common Squat Faults:10/19/18
October 18, 2018
Fix Your Push-Ups: 10/18/18
October 17, 2018
The SDL: 10/17/18
October 16, 2018

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