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802 CrossFit Blog

Often times we go through the motions of exercises without really focusing on staying tight and engaging the muscles needed for any said movement.  When squatting, our quads often take over and the real muscle behind the movement (the glutes) are not working to their full potential. Who doesn’t want a better looking booty?!  If...
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Free Trial Thursday brings Bench Pressing and Dips.  A great video for those working on kipping their dip is below, but please read on as we continue our discussion of supplements…. Kip your Dip Video Branch Chain Amino Acids (BCAAs) Branched-chain amino acids are essential nutrients that the body obtains from proteins found in food,...
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Slowing Down The Clean The first pull, or where you take the weight from the ground to the knees, is the time of the lift where setting up a good position is vital. Focus on keeping the torso at the same angle, the weight on the heels and your posterior chain engaged. Do this slowly and it will ensure you’ll...
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Pack those socks we will be climbing the ropes on Tuesday! The Dip Drive Find your wall and pretend it’s behind you…. Often when coaching the Dip of a Push Press or Jerk the tendency is to lean forward instead of directly down.  It happens so quick that it is quite easy to miss.  Not...
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RX Warm up   1600m (4 x 400m) with 90sec rest between reps 3min rest (5 x 300m) with 60sec rest between reps 3min rest (8 x 200m) with 30sec rest between reps Cool down 800m 7100m Interval pace is fast !!!!!   Performance Warm up   1200m (3 x 400m) with 90sec rest between...
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Fitness and Nutrition Challenge Congratulations Simonne Gratton for a PERFECT WEEK 2! Week 3 Score Submissions are now LIVE! Don’t forget to read up on the next Coaches Point Give-a-way! ENTER WEEK 3 SCORES HERE The Girls…. Female WODs introduce a series of workouts that will serve to measure and benchmark your performance and improvements...
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Some caught wind that we would be doing a ‘Girl’ on Friday, however we made a last minute switch up and we will be hitting our ‘Girl WOD’ on Monday instead…. Friday’s forecast calls for sunny skies and pleasant temperatures so we should probably spend some time outside right???  Remember, your legs have been and...
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Another Free Trial Thursday burner is headed your way!  Because you don’t REALLY need to know any more than that, let’s take another look at the very important topic of Supplements…. Dessert Flavored Protein Powders As protein supplements have become more popular, a trend toward sweet, dessert-flavoured supplements has emerged. The trend is understandable –...
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Put simply, there’s doing push ups, and then there’s doing push ups well. Now, you already know that sagging your head or hips toward the floor is a mistake, which is why it is not included it on this list. Aside from that obvious one, here are the three most common push up technique mistakes we see...
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The Front Rack Position often restricts the Front Squat more than the squat itself.  But what part of this position is holding you back most?  We mobilize as a group often, but don’t assume that what we do is exactly what you always need.  Take it upon yourself to hit areas that need more work than others...
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RX 1200m MOD/FAST 3:00 REST 1000m MOD/FAST 2:30 REST 800M MOD/FAST 2:15 REST 600M MOD/FAST 2:00 REST 400M MOD/FAST 3:00 REST 1200m MOD/FAST Performance 1000m MOD/FAST 3:00 REST 800m MOD/FAST 2:30 REST 600M MOD/FAST 2:15 REST 400M MOD/FAST 2:00 REST 200M MOD/FAST 3:00 REST 1000m MOD/FAST Fitness 800m SLOW/MOD 2:00 REST 600m SLOW/MOD 1:30 REST...
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Fitness and Nutrition Challenge Week One Scoring is Live!  Head on over to that page and check out the standings! CONGRATULATIONS to Ross Wheeler for ringing in a PERFECT WEEK with 264 Points! We all know how hard it is to hit that number, give him a pat on the back when you see him...
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Recent Blog Posts

Engage the Glutes: 5/25/18
May 24, 2018
BCAA’s What and Why: 5/24/18
May 23, 2018
Jump! 5/23/18
May 22, 2018
The Dip Drive: 5/22/18
May 21, 2018

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